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, March 27, 2017

A
5 Rounds
60s Straddle hollow body hold
30s Shoulder bridge
30s Planche Lean
10 elevated Rows

B
10min EMOM
9 Thrusters, 95
35 Double unders

C
5x1 Snatch @ 85%
5x1 CnJ @ 80%
4x5 Speed Back Squats @ 70%

Post Comments (0)

Saturday, March 25, 2017

A
3x20yd accel, 20yd stride in
3xSingle leg triple jump
2x5 Depth jumps
2x6 Jump Squat, 25%
3x5 GHR

B
4x2 Snatch @ 65%
4x3 Stage Clean Pull @ 90%
2x5 push press @ 60%
1x1 Back Squat at 90%
1x5 Back Squat 2 90% - 45lbs

C
Mobilize

Post Comments (0)

Thursday, March 23, 2017

A
5 rounds
60s Plank
10 Side Plank Twist - R
10 Side Plank Twist - L
15 Scapular shrugs

B
3 Rounds
200m run
9 Thrusters, 50/35lbs DB
50 Double unders
3 Ring muscle ups

C
2min Straddle
2min Lizard - R
2min Lizard - L
2min Sumo Squat
2min Seal

Post Comments (0)

Wednesday, March 22, 2017

A
5 Rounds
30s Bent arm chin hang
10 Bench Dip
5 Hinge row
5 XR Dips

B
1x1 Snatch @ 90% then 2x1 at -20lbs
1x1 CnJ @ 90% then 2x1 at -20lbs
4x2 Pause Front Squat @ 70% (2s)

C
6 Rounds
300m run
15 HSPU

Post Comments (0)

Thursday, March 16, 2017

A
5 Rounds
15 Tuck up
10 Straddle ups
5 Neg Hanging Leg lifts
10 Bulgarian Row

Then:
5 Rounds
30s Bent arm chin hang
10 Bench Dip
5 Hinge row
5 XR Dips

B
1x1 Snatch @ 90% then 2x1 at -20lbs
1x1 CnJ @ 90% then 2x1 at -20lbs
4x3 Back Squat @ 80%

C
Mobilize

Post Comments (0)

Tuesday, March 14, 2017

A
5 Rounds
60s Straddle hollow body hold
30s Shoulder bridge
30s Planche Lean
10 elevated Rows

Then:
5 rounds
60s Plank
10 Side Plank Twist - R
10 Side Plank Twist - L
15 Scapular shrugs

B
5x2 Power Position Snatch @ 60%
4x1 Power Clean + 2 Jerks @ 65%
4x1 Snatch high pull + 3 low hang snatch pulls @ 90%

C
200m Run
200 Double unders
200m Run
20 Ring Dips
2min Max Power Cleans, 155/105

Post Comments (0)

Thursday, March 09, 2017

A
5 Rounds
60s Straddle hollow body hold
30s Shoulder bridge
10 Bench Dip
5 Hinge row
5 XR Dips

B
Mobility

C
Rest

Post Comments (0)

Wednesday, March 08, 2017

A
5 Rounds
60s Straddle hollow body hold
30s Shoulder bridge
30s Planche Lean
10 elevated Rows

B
6x1 Snatch @ 90%(115lbs) E2M
6x1 CnJ: @ 90% E2M
Strict Press: Work to a 1RM

C
5 Rounds
15 Tuck up
10 Straddle ups
5 Neg Hanging Leg lifts
10 Bulgarian Row
Then:
4x 1-2-Jump, each leg
3x6 1/4 squat rythmic jump
3x5 Broad jump
3x5 Low box depth jump
4x20yd sprint
5x2 Snatch Complex - Snatch high Pull + Snatch
7x5 Squat, 70%


Post Comments (0)

Tuesday, March 07, 2017

A
5 Rounds
60s Straddle hollow body hold
30s Shoulder bridge
30s Planche Lean
10 elevated Rows

Then:
5 rounds
60s Plank
10 Side Plank Twist - R
10 Side Plank Twist - L
15 Scapular shrugs

B
Mobility

C
Rest

Post Comments (0)

Monday, March 06, 2017

A
5 Rounds
30s Single arm plank - R
30s Single arm plank - L
10 Circle arch up
5 Neg Hanging Leg lifts

Then
5 Rounds
60s Straddle hollow body hold
30s Shoulder bridge
30s Planche Lean
10 elevated Rows

B
3x1 Power Snatch +Hang Snatch; as heavy as you can still catch in power
3x1 Clean + Hang Clean +Jerk: @ 80%
Back Squat: 3x3 @ 85%

C
17.2

Post Comments (0)

View Archives
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