Although we are still holding off on large scale competitions open to the public, we will be moving forward with an Outliers only Halloween Throwdown on Saturday October 23rd. The competition will be focused around fun, community, and inclusivity. Some details:
- Teams of 2 (MM, MF, FF)
- Halloween costumes encouraged
- Lunch and hangout to follow
- Pricing and workout details will be announced in the next few days. For now, please note the following:
- 3 workouts
- One workout will be a clean complex, where teams will build to their own max weight (no jerks, or overhead).
- The most “complex” gymnastics movement that we will be doing is toes-to-rings (read: no muscle ups, HSPU, HS walks, TTB).
- No snatches or overhead squats.
- Scaling will be permitted if needed
This competition will also be a fundraising effort for the families of the sailors who died in the Navy helicopter crash on August 31st. Military families have always been important at Outlier, and we are taking this opportunity to support them via this fundraiser. Proceeds from the competition will be donated to the GoFundMe set up for the families:
MONDAY, SEP 20
No set percentage, but all 5 working sets should be challenging. You can make small jumps as needed.
30 single-arm DB push press (50/35)
20 DB snatch, alt arm (50/35)
TUESDAY, SEP 21
SQUAT PROGRAM – Week 6
3×3 @ 80%
Warm up and perform 3 sets of 3 reps at 80% of your 1RM.
Power clean (145/100)
Front squat (145/100)
WEDNESDAY, SEP 22
AMRAP 30, in teams of 2:
25/20 cal row
13 abmat or 10 GHD sit-up
Alternate rounds with your partner. This workout has the potential to be high volume, so plan accordingly. Teams with newer athletes should scale the movements as needed, and can cap themselves at ~10 total rounds.
Want to do GHD sit-ups? Check with your coach. If you have done them before, but have not done them at high volume, either scale the range of motion (going to parallel) or alternate round between abmat and GHD sit-ups.
THURSDAY, SEP 23
STRENGTH – C&J Complex
Every 1:30 x 8:
Hang squat clean + front squat + jerk
Build in weight over the 8 sets.
10 hang power clean (115/80)
20 wall ball (20/14)
10/8 cal assault bike
FRIDAY, SEP 24
STRENGTH – Bench Press
Perform 1-2 warm-up sets, then 4 working sets of 8 reps. Buddy up and use your partner to spot you. Not set percentage, make small jumps as needed.
15 strict burpee*
200m farmer carry (2 x 53/35)
*Burpee with a strict push-up
If you are approaching the end of the AMRAP and headed out on the farmer carry, stay in the alley behind the gym, going down and back (use the blue hash marks to record how many meters you got through).