out·li·er (/out-līer/) noun
1 : a person who has significantly separated himself from the others of a group
...separate yourself   
What is Fitness?

Outlier 6 Points of Fitness:

Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
Power - The ability of a muscular unit , or combination of muscular units, to apply maximum force in minimum time.
Speed - The ability to minimize the time cycle of a repeated movement.
Agility - The ability to minimize transition time from one movement pattern to another.
Mobility - the ability to maximize the range of motion at a given joint.
Endurance - The ability of body systems to process, deliver, store, and utilize energy.
(Ed. - Jim Crawley and Bruce Evans of Dynamax)

We strive for excellence in these 6 areas. Excellence in these areas has proven to produce the most well rounded, highest performing, bullet-proof athletes. However, too much focus on any one particular area, in time, invariably makes you weak in another. Balance, above all else, produces results.

OutlierFit

Inspiration
Cole Worden
OUTLIER FITNESS

We train everyone from athletes to moms, children to seniors. Our program provides the ability for our clients to excel at sport, life, or anything else they may encounter. We focus on providing a solid foundation of metabolic conditioning, weightlifting, and gymnastics. Our programming, which consists primarily of high intensity interval training across each of the three foundational elements, has proven real world success on the mat, on the field, and in combat.

Our primary focus is to make you healthier, fitter, and more knowledgeable about movement, nutrition, and your body than ever before.

WOD
WOD
Monday, February 20, 2017

A
3 Rounds
60s Bent hollow body hold
30s Table
60s Bent hollow body rock
10 Table Inside Out

Then:
5 Rounds
30s Bent arm chin hang
10 Bench Dip

B
4x1 Snatch @ 85% + 5lbs (210lbs)
4x1 CnJ @ 85% + 5lbs (250lbs)
4x1 Btn Split Jerk + Split Jerk @ 80% + 5lbs (235lbs)

C
3 MUs EMOTM for 10 min

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Saturday, February 18, 2017

A
5x30yd sprint, 2pt
2x5 Single leg hop, max distance

B
3x10 Jump Squat, 15%
5x7 Squat, 60%
3x1,2,2 Power Snatch at 75% then two drop sets at - 20lbs
3x1,2,2 Power Clean @ 75% then two drop sets at - 20lbs

C
5 Rounds
15 Scapular Shrugs
15 Incline row

Then:
5 Rounds
5x5s Negative Dip
5 Dips

Then:
5 Rounds
10 Side Plank Twist - L/R
10 Circle arc in GHD

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Friday, February 17, 2017

A
5 Rounds
10 Bulgarian Row
5r Hinge row

Then:
5 Rounds
10 Pseudo Planche Push up
5 Ring dips with turnout

Then:
5 Rounds
15 Tuck ups
10 stradle up
5 Negative Hanging leg lift

B
6x1 CnJ, 70%,75%, 85% - 75%, 80%, 85%

Then:
20 muscle ups for time

C
3 Rounds
GHR
16 SL Deadlifts, 50lb DB

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Thursday, February 16, 2017

A
3 Rounds
60s Bent hollow body hold
30s Table
60s Bent hollow body rock
10 Table Inside Out

Then:
5 Rounds
30s Bent arm chin hang
10 Bench Dip

B
6x1 Snatch, 70%,75%, 85% - 75%, 80%, 85%

C
20 muscle ups for time

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Wednesday, February 15, 2017

A
5 Rounds
15 Scapular Shrugs
15 Incline row

Then:
5 Rounds
5x5s Negative Dip
5 Dips

Then:
5 Rounds
10 Side Plank Twist - L/R
10 Circle arc in GHD

B
5x1 Snatch Complex: Snatch high pull, snatch @ 70%
5x1 Clean Complex: Clean high pull, clean@ 70%

C
4x20yd accel, 20yd stride in
3x5 Single leg triple jump
2x5 Depth jumps
2x12 Jump Squat, 10%
5x3 Power Cleans @ 70%

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Monday, February 13, 2017

A
5 Rounds
10 Bulgarian Row
5r Hinge row

Then:
5 Rounds
10 Pseudo Planche Push up
5 Ring dips with turnout

Then:
5 Rounds
15 Tuck ups
10 stradle up
5 Negative Hanging leg lift

B
Snatch, 4x1 Work up to 85% for a single, then 3 drop sets at - 10lbs.
Clean, 4x1 Work up to 85%(of your clean) for a single, then 3 drop sets at - 10lbs.
4x1: Btn Split Jerk + Split Jerk @ 80% of your Jerk
3x1,2,2 Front Squat, Work up to 80% for a single, then 2 dropsets at -15lbs

C
5 Rounds
200m Run
40 Double unders
10 KBS, 70/53

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Saturday, February 11, 2017

A
5x15 Scapular Shrugs
5x15 Incline row
5x5rx10s Negative Dip
5x5 Dips
5x10 Side Plank Twist - L/R
5x10 Circle arc in GHD

B
4x20yd accel, 20yd stride in
3x5 Single leg triple jump
2x5 Depth jumps, 10:30"
2x12 Jump Squat, 10%
5x3 Power Cleans @ 70%


C
4 Rounds
10 med ball throws
50yd sled drag
10 med ball throws
50yd sled push

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Friday, February 10, 2017

A
2min Ankle mobility
60 reps inside calf raises
60s shoulder mobility
60s up dog and down dog
5x15 Tuck up
5x15 Straddle up
5x5 Tuck hanging leg lift
5x30s Bent arm chin hang
5x10 Full squat rounded back
5x10 Bench Dip

B
4x20yd sprint
4x4 1-2-Jump, each leg
4x8 1/4 squat rythmic jump
5x1 @ 70% Snatch Complex - High Pull, Pos 2 Hang snatch
5x1 @ 70% Clean Complex - High Pull, Pos 2 Hang clean, Jerk

C
5 Rounds
10 KBS
5 Seated box jumps
10 Seated med Ball throws

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Thursday, February 09, 2017

A
5x10r Bulgarian Row
5x5r Hinge row
5x10 Pseudo Planche Push up
5x5 Ring dips with turnout
5x15 Reps Tuck ups
5x15 reps stradle up
5x5 Negative Hanging leg lift

B
3x1 CnJ @80% + 10-15lbs

C
7 minutes of:
10 power snatches
3 bar muscle-ups

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Saturday, February 04, 2017

A
10,9,8...
C2B Pull ups
1,2,3...
HSPU

B
POWER SNATCH + HANG POWER SNATCH CYCLING
Set 1: Work at 65% of your 1RM Snatch and complete 2 Power Snatches + 5 Hang Power Snatch (Cycling).
Set 2: Work at 55% of your 1RM Snatch and complete 3 Power Snatches + 7 Hang Power Snatches (Cycling).
Set 3: Work at 50% of your 1RM Snatch and complete 5 Power Snatches + ME in 30 seconds Hang Power Snatches (Cycling).
ME = Max Effort Reps within a 30 second time constraint.
Target a 2.5kg increase / week.

Then:
CLEAN
Week 2: Work at 85% of your 1RM Clean for 3x2.

Then:
BACK SQUAT
Work to 90% of your 1RM Back Squat for a single, then decrease weight for 1x5.
For Drop Set 1x5, decrease weight by 30kg down if heavy single is above 170kg.
For Drop Set 1x5, decrease weight by 20kg down if heavy single is below 170kg.
Target 10kg increase / week if work sets are above 170kg.
Target 5kg increase / week if work sets are below 170kg.

C
3 Rounds
20yd HS Walk
40yd sled push, 135lb
60 KBS, 1pood


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Motivation

"The reputation of a thousand years can be determined by the actions of one hour."

- Japanese Proverb

Helpful Links
alt

www.crossfit.com

http://journal.crossfit.com

www.paleodiet.com

www.ringtraining.com

www.gymnasticbodies.com

www.ironmind.com

www.crossfitfootball.com

www.crossfitkids.com

www.drillsandskills.com

http://robbwolf.com/

Outlier Friends
inspiration

www.collingsma.com