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 firstname.lastname@example.org 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, SEP 21
Every 2:00 x 6:
4 front squat, from floor
Bar is coming from the floor so you will have to perform a clean first (squat clean counts as first squat). Build in weight.
Min 1 – 10 power clean (115/80)
Min 2 – 50 double-under
Record number of round completed, and note any modifications.
TUESDAY, SEP 22
50m sandbag carry, bearhug (to the end of the stairs, and back)
Rest ~1:00 between sets
12 unbroken double KB hang snatch
Rest ~1:00 between sets
Half the class will start on part A, the other half on part B. The ~2:00 rest between parts A & B is to allow cleaning of the equipment (spray/wipe sandbags as best you can).
For the sandbag, you should be able to make it 25m unbroken. Take a short break and then walk it back. Choose your weight wisely for the KB snatch, 12 unbroken double KB snatch is a tall order if you are not experienced in the movement. Scale to double Russian KB swing, or single arm KB snatch (to practice the movement).
Every 4:00 x 4
3 bar muscle-up
6 sandbag-over-shoulder, OR 12 double KB hang snatch
15/12 cal erg, or 12/10 cal air bike
Goal: ~2:00 each round (scale to be in this range)
Keep track of time for each round. SugarWOD will rank via slowest individual round.
WEDNESDAY, SEP 23
40 DB deadlift (2 x 50/35)
20 DB front rack lunge (2 x 50/35)
20 burpee box jump-over (24/20)
THURSDAY, SEP 24
Build to a heavy 3-rep touch-and-go snatch
Squat or power snatch allowed.
Hang power snatch (95/65)
50m suitcase carry after each round (100/70)
Use a heavy single KB, DB, or load up the farmer carry handle.
FRIDAY, SEP 25
Warm-up and then perform 4 sets of 6 reps.
If you are lifting in Day 1 of our Civil War competition tomorrow, you should be taking a rest day…
20/16 cal erg, or 17/14 cal air bike
30 air squats
SATURDAY, SEPT 26
No regularly scheduled classes. Instead, it is day 1 of our annual Civil War Competition. Get all the info here!