141031

A big reminder that tonight is our Halloween Party! It will start promptly at the call of “TIME” after the 6:15 class is done.
IMG_2336.PNG
The rules are as follows:
Bring your own tricks and treats and by that I mean friends, food, and alcohol – try and bring enough so we can share a bit :)
Dress in costume.
Make questionable choices, but don’t be stupid.
Don’t drop any kind of fluids on the Outlaw Couch.
The Dojo is not a place of party, it is sacred.
Be out by 10pm.
Call Coach Nicole if you need a ride home at any point in the night.

Connectivity:
4×0:20 Handstand Hamstring stretch with slow shoulder shrugs. (Perform shoulder shrugs while maintaining your body shape)

3×0:30 Hands and Feet Hollow Hold

2×10 Floor Levers

BBG:
Power Snatch: 4X3 – work to a 3RM, rest as needed

Conditioning:

Burpee Capacity Test-

4 rounds of:

2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM.

141029

IMG_2264.JPG

Connectivity:
4x:20 Box Shoulder Stretch into 8 PVC Raises
2x:30 Hollow Hold with PVC
2x:30 Arch Hold with PVC
3×5 Pull-up Lever to Vertical

BBG:
5×3 Paused Back Squat – 3 second pause at absolute depth

Conditioning:
4 Rounds for time:

Run 400m
2 Strict Press 95/65
4 Push Press 95/65
6 Push Jerk 95/65

141028

IMG_2056.PNG
Connectivity:

BBG:
5X1 Clean + Jerk from the hang – work to a max single for the day (no more than 5 attempts), rest as needed

Conditioning:
10 HSPU
30 KBS 24/16kg
40 KB OH Walking Lunge (one arm for all 40 reps) 24/16kg
60 Double Unders
40 KB OH Walking Lunge (other arm for all 40 reps) 24/16kg
30 KBS 24/16kg
10 HSPU

141027

IMG_2208.PNG
Connectivity:

BBG:
7X1 Hang Snatch (just above knee) – work to a max single for the day (no more than 7 attempts)

Conditioning:
EMOM for 10:00-

7/5 Pullups (men 7 – women 5)
10 Wall Balls 20/14#

Then, with the clock still running…

EMOM for as long as possible (until 20:00)-

10/7 Pullups (men 10 – women 7)
15 Wall Balls 20/14#

141025

IMG_2132.PNG
Connectivity:
Inch Worm 30′ for Form

0:30 Handstand Shoulder Shrug against wall

0:30 Handstand Shoulder Taps against wall

3:00 To Accumulate Max Distance HS Walk

BBG:

5X1 Snatch @ 80% of 1RM – rest as needed

Conditioning:

4 rounds for time of:

Run 400m
7 Hang Cleans (full) 185/125#

141024

First off, let’s wish the ole Outlaw in charge a big HAPPY BIRTHDAY! Instead of birthday punches, he’s requested beard strokes. So when you see him tomorrow, be sure to grant him his birthday wish.

Second, a huge thank you to all the Outlaws who stayed last night to help us get the new addition to HQ, the Owl Den, up and running. We are all really excited about getting this new space functioning and we could not be more thankful for your time last night!

In case you’re curious/anxious/super duper excited about what it looks like….
IMG_2146.JPG

Connectivity:
3×0:30 Handstand Hamstring Stretch

3×0:30 Handstand Shoulder Taps

5x Handstand T-In/T-Out, 5 Second Free-stand Handstand Hold

BBG:
Power Clean & Push Jerk: 4X5@80% (of 5rm) – rest as needed

Conditioning:
“Fran”

21-15-9 of:

Thrusters 95/65#
Pull-ups

For time.

141022

Remember, our Outlaw HQ halloween party will be from 7:30-10pm on halloween night at the gym! Come dressed in costume and bring your favorite friends… and cocktails!

Here are some more announcments…
IMG_2082.JPG
Connectivity:

BBG:

4X5 @ 80% (of 5rm) Back Squats – rest 2:00 between each set

Conditioning:

1:00 Nose & Toes Hold (or 50′ HS Walk)
21 Deadlifts 225/155#
21 Push Press 95/65#
15 Deadlifts 225/155#
15 Push Press 95/65#
9 Deadlifts 225/155#
9 Push Press 95/65#
1:00 Nose & Toes Hold (or 50′ HS Walk)