2020 Civil War
The best competition of the year is back! It will be a little different this time around…we will be outside and the events will be spread out over 5 days. The competition will span from September 26th – October 10th, taking place on three Saturdays and two days mid-week. Obviously we do not have the expectation that you commit to all five days, but that is the beauty of this format. Coaches will coordinate with their athletes to assign people to events, so you will still be able to participate even if you are gone one or two of the days. Check out our announcement post here.
- Updated class schedule here.
- Updated protocols due to COVID-19 here. We are back to working out insdide!
- New to Outlier? Email us at email@example.com to set up an account and reserve your spot in trial classes.
- Reserve your spot for childcare 18 hours in advance. Schedule is posted on Pike 13
MONDAY, AUG 31
1000m row, or 2000m bike erg, or 1.4mi air bike
20 power cleans (155/105)
10 front squat (155/105)
TUESDAY, SEP 1
7 DB box step-overs (2 x 40/25)
14 DB push press (2 x 40/25)
Max single set of strict ring dips
1:00 plank hold
Scale the ring dips to bar dips, banded dips, or bench dips. Perform weighted plank holds if you are feeling up to it!
WEDNESDAY, SEP 2
Every 2:00 x 6:
Goal: all sets at 75% or greater. This means that you will need hit several warm-up sets before the clock begins. As always, the percentages are a guide, keep the weight reasonable for how you are feeling that day.
American KB swings (70/53)
Everyone will perform the same amount of calories today. PYO machine as usual, but if if you are doing it right, you will pick an assault or echo bike.
THURSDAY, SEP 3
Every 3:00 x 6:
10 sandbag or double KB front squats
Score is your slowest individual round.
Scaling alert! The goal here is to finish each round in +/- of 1:30. If it takes you 2:30 to do a round, you are doing it wrong. With the quick time frame, you will be looking at doing each set unbroken.
a.) Reduce reps (approx 0:30 on max each movement)
b.) Scale the movement: examples: elevate head for HSPU, box HSPU, toes-to-rings, v-ups
c.) Scale the weight: use lighter sandbag or KBs
FRIDAY, SEP 4
20 DB snatch, alt arm (50/35)
40 double unders
8-12 ring rows
Max KB goblet squat bicep curls
Make the ring rows challenging, elevate your feet if needed. Move right to the KB goblet squat curls to get your bicep pump on. Some of you may remember this movements from our quarantine days back in April!
KB goblet squat bicep curls: