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, August 07, 2017

A
10min Airdyne

B
A) 16 min EMOM
min 1- x 5 ice cream makers from bar
min 2- x 45 sec bottomless shoot thrus on a set of parallettes or low boxes *let me know if you need a video :)

B) Strict Muscle Up
2-2-2-1-1-1; RAN *Add weight

C) Dragon Flags
5 x 2 ASAP; RAN

C
Bench Press
4x5 @ 80% for 1st set, then minus 25lbs

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Sunday, July 02, 2017

A
3x30 donkey ankle bounce
3x25yds 1-leg speed hop
4x6 box squat jump - 2 out, 2 up
2x20yd acceleration runs
2x40yd sprints

B
5 Rounds
5 Bulgarian L pull up
5 undergrip dip
5 Hanging leg lift
30s Side arch hold

C
50 Cal Assault Bike
25 Power Snatch (135/95)
5 Rope Climbs, 15/12
50 Cal Assault Bike
25 Clean and Jerks (135/95)
5 Rope Climbs, 15/12

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Sunday, June 18, 2017

A
10min airdyne

B
4x1 Power Snatch + 2 hang power snatch from knee @ 60%
1x1 @ 90% high hang clean
5x2 BNJ @ 80%
4x2,3,3,3 Bench press @ 80% then minus 40/30lbs
4x3 Back Squat @ 75%, superset with 4x3 single leg lateral box jumps

C
21,15,9
DB Hang Squat Cleans (50's/35's)
HSPU
600m Run

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Wednesday, June 14, 2017

A
10min Assualt bike

B
1x1 halt snatch @ 85% for a single then drop to 60% of halt snatch for 5, then another set for a max reps in 30s
4x1 2 front squat + thruster @ 60%
4x8 OH walking lunge @ 50% of CnJ

C
5 Rounds
5 chin up negatives
5 ring dips
5 kip ext
30s single arm planks, each arm

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Sunday, June 11, 2017

A
10min Airdyne

B
WOD 1
21,15,9
Pull ups (men), Jumping pull ups (women)
CnJ, 85/65

Wod 2
1RM snatch
3 attempts, 6min cap

Wod 3
3 rounds
20 deadlift, 135/95
15 synchro burpees over bar
20 synchro HR push ups

C
3RFT:
700m Row
21 Power Cleans, 155/105

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Thursday, June 08, 2017

A
10min Assault bike

B
1x1 @ 90% high hang clean
5x2 BNJ @ 80%
4x2,3,3,3 Bench press @ 80% then minus 40/30lbs

C
5 Rounds
5 Bulgarian L pull up
5 undergrip dip
5 Hanging leg lift
30s Side arch hold

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Wednesday, June 07, 2017

A
10min assualt bike
Top speed athletics warm up
3x8 side to side box jump, low
3x10 rythmic lunge jump, 5 per leg
3x25yds 1-leg speed hop
4x40yd sprints

B
1x1 halt snatch @ 85% for a single then drop to 60% of halt snatch for 5, then another set for a max reps in 30s
4x1 2 front squat + thruster @ 60%
4x8 OH walking lunge @ 50% of CnJ

C
5 Rounds: 5 chin up negatives, 5 XR ring dips, 5 kip ext, 30s single arm planks

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Tuesday, June 06, 2017

A
10min Airdyne
Top speed warm up

B
4x1,2,2,2 Power snatch @ 75% then drop set at 20lbs less
4x2 halt clean @ 75%
4x3,2,2,2 Front Squat @ 80% then minus 30/20lbs
3x3,5,5 Clean grip deadlift @ 80% then drop set at -80lbs/60lbs

C
5 Rounds
10s negative pull up
5 Single bar dip
30s Frog stand
10s Negative body lever single leg"

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Monday, June 05, 2017

A
6x1 Snatch @ 90% E2M
4x3 Pause back squat @ 75% (3s)
4x3 Push Press @ 65% Superset with 4x8 yates row

Then:
5 Rounds
5 dips
5 wide grip pull ups
30s planks
5 V to L

B
4x1 2 Cleans + 1 Jerk @ 70%
4x3 Pause back squat @ 75% (3s)
4x3 Push Press @ 65% + 4x8 yates row

Then:
5 Rounds
5 dips
5 wide grip pull ups
30s planks
5 V to L

C


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Saturday, June 03, 2017

A
10min assault bike

B
4x3 split jerk @ 70%
4x2,3,3,3 Bench press @ 80% then minus 40/30lbs
4x8 OH walking lunge @ 50% of CnJ

C
5 Rounds:
5 chin up negatives
5 XR ring dips
5 kip ext
30s single arm planks

Post Comments (1)

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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