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Outlaw HQ Holiday Week Schedule:
12/22: regular schedule
12/23: regular schedule
12/24: 10am class only
12/25: no classes
12/26: 10am and 4:15pm only
12/27: 10am class only

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Beginning January 1st we will be running a New Year Special. Anyone who joins during January will receive a discounted membership fee of $99 for their first month! Spread the word to your buddies who are looking for a fun workout spot to start off the 2015 right!

Connectivity:

4×0:20 Box Shoulder Stretch

2 x 10 T in/T out

3 attempts at a ME HS Walk

BBG:

5X1 Clean & Jerk – work to a max for the day, rest as needed

Conditioning:

“Amanda”

9-7-5 of:

Muscle-Ups
Snatches (full) 135/95#

For time.

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Here is a small preview from day 1 of the American Open for Outlaw Barbell. The full documentary being is in the works. We will keep you updated!

Connectivity:

BBG:

5X1 Snatch High-Pull + 1 Hang Snatch (high pull from floor – hang sn from power position) – work to a heavy but non-maximal load for the complex (no misses), rest as needed

Conditioning:

21-15-9 of:

Thrusters 95/65#
C2B Pull-ups

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We now have the exclusive Nike Outlaw Barbell apparel in stock here at HQ. They have only been on the shevles for two days and are moving fast. We will be getting more in soon though, do not worry! You can purchase these items using cash or credit (and you don’t have to pay shipping!).
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Connectivity:

4×0:20 Seated Pike Stretch

3 Attempts at Max Effort L-Sit on Parallettes (can sub in boxes, dumbbells, etc. just get off the ground.)

3×0:40 30 Degree Handstand Hold

BBG:

5X2@80% of 2rm Paused Back Squats (3 count pause at absolute rock-bottom depth) – rest 60 sec.

Conditioning:

Run 400m

4 Rounds of:
2 Rope Climbs
20 Double Unders

Run 400m

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Connectivity:

Box Shoulder Stretch 4x :20

2×1:00 Hollow Hold on Back Holding PVC
2×1:00 Arch Hold Holding PVC

2×1:00 Chin to Toes HS Hold

BBG:

5X1@80% Hang Clean + Jerk – rest as needed

Conditioning:

3 rounds for time of:

9 Bar Muscle-Ups
21 Burpee Box Jumps 24/20″

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Connectivity:

4×0:20 Seated Pike Stretch

3 Attempts at Max Effort L-Sit on Parallettes (If your max effort sets are not at least 0:20, accumulate 1:30 in total time.)

3×0:40 30 Degree Handstand Hold

BBG:

5X1@80% Snatch from blocks (just above knee) – rest as needed

Conditioning: 

3 rounds for time of:

9 Power Cleans 205/140#
21 Ring Dips

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Day 1 is in the books at the American Open. Outlaw Barbell received their first medal as Riki Long 48k body weight (105.6lbs) snatched 61k (134.2lbs) for the Bronze medal in that lift. She went on to CJ 76k (167.2lbs) for a 4th place total of 137k.

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You can watch the live webcast of the event at http://www.coachesaid.com/channel.aspx?channel=128.

You can purchase tickets to the event at

http://secure.mycart.net/catalogs/catalog.asp?prodid=5225780&showprevnext=1

Here is the rest of the weekend schedule of the Outlaw Barbell team:

Jess Schultz (58kA): 12/13 @ 11:30am
Cait Lucas (58kA): 12/13 @ 11:30am
Nicole Capurso (63kA): 12/13 @ 2:00pm
Jake Dickerson (69k MA): 12/13 @ 2:00pm
Cassidy Duffield (69k FA):12/13 @ 4:30pm
Jared Fleming (94kA): 12/13 @ 6:30pm
Marco Coppola (105kA): 12/14 @ 11:00am
Laura Schatz (75kA): 12/14 @ 11:00am

Connectivity:

BBG:

1) 5X1 Snatch – work to a max for the day, rest as needed

Conditioning:

4 rounds for total working time of:

10 OHS 95/65#
50 DU
5/3 (5 for men/3 for women) Muscle-Ups

Rest 1:00 after each round.

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The American Open starts this morning at the Washington Hilton, right here in D.C!
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You can watch the live webcast of the event at http://www.coachesaid.com/channel.aspx?channel=128.

You can purchase tickets to the event at

http://secure.mycart.net/catalogs/catalog.asp?prodid=5225780&showprevnext=1

Here is the UPDATED schedule of the Outlaw Barbell team:

Candice Bellocchio (58kB): 12/12 at 1:30pm
Ricklynn Long (48kA): 12/12 @ 3:30pm
Shantai Dickerson (53kA): 12/12 @ 5:30pm
Jess Schultz (58kA): 12/13 @ 11:30am
Cait Lucas (58kA): 12/13 @ 11:30am
Nicole Capurso (63kA): 12/13 @ 2:00pm
Jake Dickerson (69k MA): 12/13 @ 2:00pm
Cassidy Duffield (69k FA):12/13 @ 4:30pm
Jared Fleming (94kA): 12/13 @ 6:30pm
Marco Coppola (105kA): 12/14 @ 11:00am
Laura Schatz (75kA): 12/14 @ 11:00am

Connectivity:

4×0:20 Seated Pike Stretch

3 Attempts at Max Effort L-Sit on Parallettes

3×0:40 30 Degree Handstand Hold

BBG:

5X1 Hang Clean (power position) + Front Squat + Jerk – work to a max for the complex, rest as needed

Conditioning:

21-15-9 of:

Deadlifts 225/155#
Strict HSPU

For time.