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
Saturday, April 29, 2017

A
3x40yd power skipping
3x25 Double leg bouding (hands behind head)
4x30yd sprints
4x4 Depth jump, med
3x8 1-leg step up, each leg

B
20min Handstand work
- 5x10yd toe touch
- 100 shoulder taps
- 10min obstacle course

5x1 2 Push presses + 2 push jerks @ 65%
4x5 Bench press @ 80% - superset with 5 wide grip pull ups

C
4 Rounds
10 DB Renagade Row
10 Rev DB fly
10 BB Row
10 BB curls
10 Rev BB curls
10 BB tricep extensions

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Thursday, April 27, 2017

A
5x5 Kip extension
5x10 half windshield wiper
5x5 Korean dip
5x5 Bulgarian ring dip

B
Box Squat 1" above parallel (4x3 @ 65% + 20-25lbs)
Set box 1" above parallel. Set bar low on the shoulders. Wide stance. Squat to box. release tension in the hips, pause 1 sec. Stand

C
RX: Metcon (AMRAP - Rounds and Reps)
12min AMRAP
10 Cals Assault bike
5 Muscle ups

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Monday, April 24, 2017

A
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.
Stop at 20 minutes.

B
Power Position Snatch (3x2 @ 60% + 10-15lbs)
Back Squat (1x1, then max reps for the 2nd set @ 80% +5lbs)
Build to a heavy single in 10 minutes, then max reps at 80% of daily max

C
5x10s Negative body lever single leg
5x5 Kip extension
5x30s Side arch hold
5x5 Bulgarian ring dip


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Monday, April 17, 2017

A
5x5 Kip extension
5x10 half windshield wiper
5x5 Hanging leg lift

B
5x2 Power Pos Snatch @ 60% + 5-10lbs
2x1, max Back Squat, Max - Build to heavy single then max reps at 80%

Then:
1 Round For time
35 Deads, 135/95
200m run
25 Front Squats, 135/95
200m run
15 Push Jerks, 135/95
200m Run

C
Mobility

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Saturday, April 15, 2017

A
5x5x10s negative pull up
5x5 L pull up
5x5 Bulgarian L pull up

B
A:
10min EMOM
Min 1: 10 HSPU, strict
Min 2: 5 Bar MUs

B:
EMO2M for 10 min
3 power cleans, 245/165
1 front squat
3 power jerks

C:
30,20,10
TTB
100yd sled push, 135/95

C
5x5 Hanging leg lift
5x5 V to L
5x10 Lsit leg extensioun
5x10 Side to side squat
5x5 Twisting squat

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Friday, April 14, 2017

A
5x10s Negative body lever straddle
5x10s Negative body lever single leg
5x15 Kip extension

B
Power Clean (5x3 AHAP)

Then:
Barbell Hip Thrusts
3 Sets of 20 reps
3 bars will be set up: 65/95/115. choose the one most suited for you

Then:
Partner WOD
For Time:
100 Push ups - one athlete works at a time
2 Rope climbs, 15' - each athlete must do at least 1
100 Kettlebell swings, 1.5Pood/1Pood - one athlete works at a time
4 Rope climbs, 15' - each athlete must do at least 1
100 Double-unders - - one athlete works at a time
6 Rope climbs - each athlete must do at least 1
100 Wallballs - tossing back and forth

C
5x5x10s negative pull up
5x5 L pull up
5x5 Bulgarian L pull up

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Thursday, April 13, 2017

A
Millikan Football
4x3 Box Squat @ 65%
5x3 Power Clean AHAP
Then:
6 Rounds
300yd gasser
20 Push ups
10 Power Snatch, 75/95/115

B
4x3 Box Squat @ 65% 1" above parallel
6x3 Bench Press @ 80%

C
5x5 Single bar dip
5x5 undergrip dip
5x5 Korean dip
5x5 Bulgarian ring dip

Then:
5x5x10s negative pull up
5x5 L pull up
5x5 Bulgarian L pull up

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Tuesday, April 11, 2017

A
5x2 Power Pos Snatch @ 60% (45/65/95)
2x1, max Back Squat, Max - Build to heavy single then max reps at 80%
6x3 Sumo Deadlift @ 80%

B
6 Rounds Relay
200yd gasser
3 Power Clean, 155/115/75
10 HR Push ups

C
Rest

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Monday, April 10, 2017

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

B
5x2 Power Pos Snatch @ 60%
4x1 3 FS + Split Jerk @ 85%
2x1, max Back Squat, Max - Build to heavy single then max reps at 80%

C
10 Rounds
3 Power Snatch, 135/95
10 Dips

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Saturday, April 08, 2017

A
5x20yd, 2pt start
5x20yd, 3pt start
5x20yd, 4pt start staggered
5xL Drill

B
1x1 Power Snatch, work up to heaviest
3x2 Power Snatch, at 80% of heaviest for the day
5x3 Power cleans, work up to heaviest set
3x Max chin ups
3x Max strict Muscle ups

C
Rest

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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