SATURDAY 8.27.2016 WOD

8.27.2016

WARM UP:

1 RNFT
Jog 1 Lap
10 Glute Bridges
10 Dead Bugs
10 Bird Dogs

1 RNFT
10 Pushups
10 Air Squats
10 Beat Swings

Thoracic MOB + YTW Shoulder Drills

With an Empty Barbell.

3 RNFT
5 Hang Power Cleans
5 Front Squats
5 Push Jerks

PART 1: Coaches create Teams of 3.

FITNESS:

In a Team of 3. One person works at a time. 1 Barbell per team.
Complete in order.

No Racks for the entire workout.

For time:
30 Front Squats 75/45
30 S2OH
30 Hang Power Cleans
30 Strict Pull ups or Ring Rows

25 Front Squats 95/55
25 S2OH
25 Hang Power Cleans
25 Strict Pull ups or Ring Rows

20 Front Squats 115/65
20 S2OH
20 Hang Power Cleans
20 Strict Pull ups or Ring Rows

*pullups max assistance is purple band

SPORT:

In a Team of 3. One person works at a time. 1 Barbell per team.
Complete in order.

No Racks for the entire workout.

For time:
25 Back Squats 135/95
25 S2OH 135/95
25 Hang Power Cleans 135/95
25 Strict Pull ups

20 Back Squats 155/105
20 S2OH 155/105
20 Hang Power Cleans 155/105
20 C2B Pullups

15 Back Squats 185/115
15 S2OH 185/115
15 Hang Power Cleans 185/115
15 Bar Muscle Ups

Coach led cool down stretch

or

OLYMPIC WOD

Download Outlaw Barbell Cycle Week 7

FRIDAY 8.26.2016 WOD

8.26.2016

WARM UP:

2 Rounds of:
10 Air Squats
10 Pushups
10 Beat Swings
10 Dead Bugs

Thoracic and Shoulder MOB

1 RNFT

5 RDLs
5 Clean Pulls
5 Front Squats
5 High Hang Squat Cleans
5 Below Knee Squat Cleans

PART 1:

Every :90 sec for 6 Sets – Start Light and Add Weight when possible

1 High Hang Squat Clean + Mid Thigh Squat Clean + 1 Front Squat

PART 2:

FITNESS

3 Rounds for time:
10 Hang Squat Cleans – Aim for 60-70% of Part 1
Run 1 Lap or Row 400 m

SPORT

3 Rounds for time:
Run 1 Lap
10 Squat Clean and Jerks 155/105*

*Only weight option today

Coach Led Cool Down Stretches

or

OLYMPIC WOD

Download Outlaw Barbell Cycle Week 7

LABOR DAY PARTNER WOD!

Monday September 5th classes will be held at:

9:00 am, 10:00 am and 11:00 am Only.

Sign up with a Partner at the front desk. There are 15 spots open for each time slot. Rx and Scaled Options available of course.

“TEAM WHITTEN”

With a partner complete 5 Rounds for time – finish in order, share the work but both teammates have to run!

40 Swings 53/35
40 Box Jumps or Step Ups
Run 1 Lap
40 Burpees – both hands touch the pullup bar
40 Wall Balls 20/14

*Teams may opt to scale all to 30 reps or the KB or Wall Ball weights.

1 Teammate may start the run before all of the Box Jumps are done but Both teammates must be in the room in order to begin working on the burpees.

THURSDAY 8.25.2016 WOD

8.25.2016

WARM UP:

2 Rounds for time:
Jog 1 Lap
10 Walking Lunges
10 Pushups
10 Air Squats
10 Ring Rows

Dynamic Stretching and Shoulder Y-T-W with Bands

PART 1:

30 Min AMRAP NFT

Heavy Object Walk Across Room and Back – Stones, Sand Bags or Yoke.

Partner Wheel Barrow Walk Across Room*

Hang on Pullup Bar with each arm for :10-:15 if capable – Scale to
Chin over bar hold (both hands) for :15-:20

10 Hanging Knee Raises – no kipping use arm sleeves. Aim to touch
knees on elbows on each rep.

10 T-Bar Row – keep weights conservative if this is your first time learning

:30 MAX Spring on Assault Bike

*P1 holds feet for P2 across room. Switch positions back across room.

Coach Led Stretch

WEDNESDAY 8.24.2016 WOD

8.24.2016

WARM UP:

1 RNFT
Jog 1 Lap
10 Pushups
10 Air Squats
10 Glute Bridges
10 Dead Bugs
10 Bird Dogs

1 Rounds NFT:
15R & 15L Clam Shells with Bands
10R & 10L Glute Lateral Walks with Bands around ankles

YTW Shoulder Prep with Light Plates

PART 1:

FITNESS: Solo

21-15-9
Swings
Pushups
Air Squats

Immediately to…

21-15-9
AbMat Situps
Burpees
Run 1 Lap after each set of Burpees

SPORT: Partner

With a Partner. 1 Person works at a time. Break up the work however you see fit.

21-15-9
Dead Lifts, 225/155
Kipping HSPU, Open Standards
50 DUs after each set of HSPU

Immediately to…

21-15-9
TTB
Bar Facing Burpees
Run 1 Lap after each set of Burpees

or

OLYMPIC WOD

Download Outlaw Barbell Cycle Week 7

TUESDAY 8.23.2016 WOD

8.23.2016

WARM UP:

Row or Bike 2 Minutes – Increasing Intensity every :30 seconds

1 Round NFT:

10 RDLs with Empty Barbell
10 Good Mornings with Empty Barbell
10 Glute Bridges with Barbell on Hips
10 Dead Bugs

2 Rounds NFT:
10R & 10L Clam Shells with Bands
10R & 10L Glute Lateral Walks with Bands

PART 1:

10 Min EMOM

Min 1: 5 Challenging RDLs* + 10 Close Grip Pushups

Min 2: 10 Walking Lunges with Bumper OH

*Maintain a flat back, only lower the bar as far as you can maintain a
neutral spine. Vets challenge yourself with the barbell load.

PART 2:

FITNESS:

With a Partner. 1 Person works at a time, break up the work however you see fit.

3 Rounds for time:
50 Cals Rowing
50 Wall Balls

SPORT

With a Partner. P1 completes a full round. Then P2 completes a full
round. Maximum effort.

3 Rounds Each
20 Cals Assault Bike
20 Double KB Walking Lunge 53/35

Coach led Static Stretching

or

OLYMPIC WOD

Download Outlaw Barbell Cycle Week 7

MONDAY 8.22.2016 WOD

8.22.2016

WARM UP:

1 RNFT
10 Cals Rowing or Biking
10 Pushups
10 Air Squats
10 Glute Bridges
10 Dead Bugs
10 Bird Dogs

1 Rounds NFT:
15R & 15L Clam Shells with Bands
10R & 10L Glute Lateral Walks with Bands around ankles

Thoracic MOB

1 RNFT
5 RDLs
3 Strict Press
3 Push Press
3 Push Jerk
3 Split Jerk

PART 1:

SPORT/FITNESS:

Every :90 sec for 6 Sets – Start Light and Add Weight when possible

1 Power Clean + 1 Push Jerk + 1 Split Jerk*

*hold the split jerk position for a 2 count before recovering

PART 2:

FITNESS:

3 Rounds for time:
30 Med Ball Cleans 20/14
30 AbMat Situps
Run 2 Laps

SPORT:

3 Rounds for time:
30 Squat Cleans 95/65
30 Bar Facing Burpees
Run 2 Laps

or

Download Outlaw Barbell Cycle Week 7

SUNDAY 8.21.2016 WOD

8.21.2016

WARMUP:
Bike or Row 2 Minutes
Coach Dynamic Warm-up

+ Hip & Shoulder Mobility

FLEXIBILITY
15 Minute Clock
Front Squat With 10-Second Pause
5 – 5 – 3 – 3 – 3 -1 – 1 – 1

Coaches Note: Go Light, Hit Full Range of Motion, Have a Partner Count it Out, and Don’t Forget to Breathe.

CONDITIONING:

FITNESS
3 or 4 Rounds For Time:
Run 400m
10 Burpees
10 Dumbbell Clusters (Any Weight)

Rest 1 Minute Between Rounds

SPORT
4 Rounds For Time:
Run 400m
10 Lateral Burpees
10 Power Cleans 95/65
10 Thrusters 95/65

Rest 1 Minute Between Rounds

STRETCH

or

OLYMPIC WOD

NOTE: Bring Cell Phone/Tablets to Record Your Lifts. Pictures and Video are Worth 1000 Reps

WARM-UP/MOBILITY:
Dynamic Warm-up

Shoulder Openers and Plate Raises

PART 1: Every 2 Minutes For 20 Minutes
Snatch
Sets 1 – 2 From High Hang
Sets 3 – 4 From Mid-Thigh
Sets 5 – 7 From Below the Knee
Sets 8 – 10 From the Floor

Rest

PART 2: Every 2 Minutes For 20 Minutes
Clean & Jerk
Sets 1 – 2 From High Hang
Sets 3 – 4 From Mid-Thigh
Sets 5 – 10 From the Floor

SATURDAY 8.20.2016 WOD

8.20.2016

“TEAM SATURDAY”

WARM UP:

1 RNFT
Jog 1 Lap
10 Glute Bridges
10 Dead Bugs
10 Bird Dogs

1 RNFT
10 Pushups
10 Air Squats
10 Beat Swings

Thoracic MOB + YTW Shoulder Drills

PART 1:

FITNESS

20 Min AMRAP
15/10 Cal Row
15 Box Jump or Step Ups, 24/20
15 Swings 53/35 or 44/30

P1 completes 15/10 Cals Rowing. P2 Completes 15 Box Jumps. P1
Completes 15 Swings….

SPORT

20 Min AMRAP
15/10 Cal Row
15 Box Jump NO Step Ups, 24/20
15 Swings 70/44

P1 completes 15/10 Cals Rowing. P2 Completes 15 Box Jumps. P1
Completes 15 Swings….

PART 2:

With a Partner.

3 Rounds Not For Time:

P1 Completes :30-:45 sec Weighted Prone Plank than Switch.
P1 Completes 15-20 Anchored AbMat Situps than Switch (partners will
anchor each other’s feet)

Coach led cool down stretch

or

OLYMPIC WOD

Download Outlaw Barbell Cycle Week 6

FRIDAY 8.19.2016 WOD

8.18.2016

WARM UP:

2 Rounds of:
10 Air Squats
10 Pushups
10 Beat Swings
10 Dead Bugs

Thoracic and Shoulder MOB

1 RNFT

5 Snatch Deadlifts
5 Snatch High Pulls
5 Muscle Snatch
5 OHS
5 Behind Neck Press
5 Hang Squat Snatch

PART 1:

10 Min Clock – Every 2 Minutes Complete (5 Sets) Add Weight Each Set if Capable

SPORT: 1 Power Snatch + 1 Squat Snatch + 1 OH Squat

FITNESS: 1 Snatch Pull (off the floor) + 1 Hang Power Snatch + 1 Hang
Squat Snatch

PART 2:

FITNESS:

Ascending Ladder for 12 Min:
2 Swings, 2 Goblet Squats, 2 Burpees
4 Swings, 4 Goblet Squats, 4 Burpees
6 Swings, 6 Goblet Squats, 6 Burpees

Rx – 53/35

SPORT:

Ascending Ladder for 8 Min:
3 Power Snatch, 3 TTB
6 Power Snatch, 6 TTB
9 Power Snatch, 9 TTB

Rx – 115/75

Coach Led Cool Down Stretches

or

OLYMPIC WOD

Download Outlaw Barbell Cycle Week 6

THURSDAY 8.18.2016 WOD

8.18.2016

WARM UP:

2 Rounds for time:
Row 200m
10 Walking Lunges
10 Pushups
10 Air Squats
Jog 1 Lap

Dynamic Stretching and Shoulder Y-T-W with Bands

PART 1:

10 Min EMOM

Min 1 – Double Under Practice. Advanced aim for 40 UB. Beginners use
this time to practice fundamentals.

Min 2 – Any Handstand Variation Practice. Holds, Pushups, Walking or
Holding in Place off the wall!

PART 2:

20 Min AMRAP NFT

Heavy Object Walk Across Room and Back – Stones, Sand Bags or Yoke.

Chin Up Position L Sit- Accumulate :20-:30 sec with Chin over pullup bar

Hollow Rock Hold :10-:20 sec

10 Total Bent Over DB/KB Row

15 Back Extensions on GHD

Jog 1 Lap or Row or Bike 2 Min

Coach Led Stretch

WEDNESDAY 8.17.2016 WOD

8.17.2016

WARM UP:

2 Rounds NFT of:

10 Cal Row
10 Walking Lunge
10 Pushups
10 Air Squats

YTW Shoulder Prep with Light Plates

PART 1: 20 Min Clock (aiming for 5 Rounds not including warm ups)

5 RNFT
5 Front Squats – you choose the weight
5 Weighted Strict Pull ups – you choose the weight
5 Weighted Dips – you choose the weight

Everyone should be attempting some form of a strict pullup today not
ring rows. Dips can be scaled to the stands, benches, boxes or
stationary on the squat racks.

The goal should be 5 Reps at Bodyweight first obviously before trying
to add weight.

PART 2:

FITNESS: 20 Min Time Cap

With a Partner. P1 Rows 40 Cals. P2 Rows 40 Cals. P1 Rows 30 Cals….

40-30-20-10-20-30-40 Cals – These need to be performed at max intensity!

You may also sub the Assault Bike.

SPORT:

Use a Partner for spotting.

APPROXIMATELY – Every 2 Minutes Perform:

5-4-3-2-1
Bench Press
Power Clean

Every 2 Minutes Perform 5 reps of Bench Press and 5 Power Cleans. On
the next 2 minute mark perform 4 Bench Press and 4 Power Cleans adding
weight.

Cleans do not have to be TnG but you can not walk away from your
barbell during a set.

Use the 2 Min EMOM format to keep you and your Partner on track.

or

OLYMPIC WOD

Download Outlaw Barbell Cycle Week 6

TUESDAY 8.16.2016 WOD

8.16.2016

WARM UP:

Row or Bike 2 Minutes – Increasing Intensity every :30 seconds

2 Rounds NFT:

5R + 5L Single Leg RDL with Single KB held with Both Hands
10 Dead Bugs
10 Glute Bridges with KB on Hips
10 HEAVY Russian Swings

PART 1:

SPORT/FITNESS:

Partner Up on a bar. Each Partner will perform 3 Warm Up sets of 5
Reps increasing in weight each set.

Then….

Each Partner is allowed EXACTLY 3 Attempts at Finding a 5 Rep Deadlift
of the Day.

Touch and Go are Allowed for Vets and Discouraged for Beginners.
Record your scores and have a starting point we will be working this
day in weekly to improve.

PART 2:

FITNESS:

3 Rounds for time of:
30 Pushups
30 Wall Balls

or

4-5 Rounds for time of:
10 Pushups
10 Wall Balls

SPORT:

3 RFT:
60 DU
30 Cals Assault Bike or 20 Rowing
20 Alternating Single Leg Squats – Knee must be below the Hip on Each Rep

Coach led Static Stretching

or

OLYMPIC WOD

Download Outlaw Barbell Cycle Week 6

MONDAY 8.15.2016 WOD

8.15.2016

Thanks for the photo Adam!

WARM UP:

With a Partner. P1 will Row or Bike Until P2 Completes:

Across Gym:
Bear Crawl
Spiderman
Walking Lunge

Switch Roles then…

1 Thoracic Drill & 1 Ankle MOB Drill

1 RNFT
10 RDLs
10 Hang Power Cleans
10 Front Squats (work for full grip on barbell)
10 Glute Bridges with Barbell on Hips
10 Dead Bugs

PART 1:

10 Min Clock – Every 2 Minutes Complete (5 Sets) Add Weight Each Set if Capable

SPORT: 1 Power Clean + 1 Squat Clean + 1 Front Squat

FITNESS: 1 Clean Pull (off the floor) + 1 Hang Power Clean + 1 Hang Squat Clean

PART 2:

FITNESS:

3 Rounds for time:
15 Hang Squat Cleans – Aim for 50-60% of where you left off from PART 1
15 Burpees with no Jump

SPORT:

For time:
15 C2B
15 Squat Snatches 135/95
15 C2B
15 Squat Cleans 135/95
15 C2B

Coach Led Cool Down Stretches.

or

OLYMPIC WOD

Download Outlaw Barbell Cycle Week 6

SUNDAY 8.14.2015 WOD

8.14.2016

8.14.2016.2

Who left Woo’s pre-workout out?!

WARMUP:
Jog 2 Laps
Coach Dynamic Warm-up

+ Shoulder Mobility

STRENGTH:
As a group Complete The Following

1.) 5 Minute Push-Up EMOM (Choose either 10, 15, 20 or 25 Reps)

2.) With a Partner Complete 1 Lap Around The Building Supporting A

SPORT: Barbell Overhead 105/70

FITNESS: Pair Of Kettlebells/Dumbbells Overhead (Any Weight)

CONDITIONING:

SPORT/FITNESS
4 Rounds
40″ Max Calorie Row
40″ Minute Max Double Unders
40″ Max Calorie Assault Bike
40″ Burpees
Rest 1 Minute

*20″ Rest/Transition Between Exercises

STRETCH

or

OLYMPIC WOD

NOTE: Bring Cell Phone/Tablets to Record Your Lifts. Pictures and Video are Worth 1000 Reps

WARM-UP/MOBILITY:
Dynamic Warm-up

Shoulder Openers and Plate Raises

PART 1: Every Minute For 9 Minutes (Up to 9 Reps)
Out of Racks, Focus on ROM and Technique.
Build to a Challenging Pause OHS

Rest

PART 2A: Every 90″ For 9 Minutes (Up to 6 Sets)
Learn to Hold All Positions

1 Snatch Lift – Off +
1 Snatch Deadlift +
1 Snatch Deadlift to Power Position +
1 Snatch Pull From Power Position

PART 2B: Every 90″ For 9 Minutes (Up to 6 Sets)
Move Smoothly

1 Snatch Deadlift to Power Position +
1 Snatch Pull +
1 Full Snatch

SATURDAY 8.13.2016 WOD

8.13.2016

WARM UP:

Jog 1 Lap

1 RNFT
Bear Crawl Length of Gym
Walking Lunge Back
Spiderman Walk Length of Gym

1 RNFT
10 Glute Bridges
10 Dead Bugs
10 Bird Dogs

Thoracic MOB + YTW Shoulder Drills

PART 1:

FITNESS:

30 Min AMRAP

With a Partner.

10 Cals Rowing or 8 Cals on Assault Bike
10 Russian Swings
10 Burpees no Jump
*Continuous Run 1 Lap with Med Ball

*One athlete works on the Rowing, Swings and Burpees while the other
runs. Once the running athlete returns they switch roles and continue
accumulating rounds and reps for the entire 30 Minutes. The returning
athlete will pick up where their partner left off.

SPORT: – This WOD is advanced, know your abilities and be smart.
Minimal scaling is suggested for this today!

30 Min AMRAP:

With a Partner.

3/1 Bar Muscle Ups (3 Men / 1 Women)
6 Thrusters 135/95
12 Bar Facing Burpees
*Continuous Run 1 Lap with Sandbag 70/50

*One athlete works on the Muscle Ups Thrusters and Burpees while the
other runs. Once the running athlete returns they switch roles and
continue accumulating rounds and reps for the entire 30 Minutes. The
returning athlete will pick up where their partner left off.

Score = Total Rounds + Reps completed

Important athlete’s may switch when their partner has returned inside
the garage door.

Coach led cool down stretch

or

OLYMPIC WOD

Download Outlaw Barbell Cycle Week 5

FRIDAY 8.12.2016 WOD

8.12.2016

WARM UP:

Jog 1 Lap

2 Rounds of:
10 Air Squats
10 Pushups
10 Beat Swings
10 Dead Bugs

Thoracic and Hip MOB

PART 1:

FITNESS:

40-30-20-10
AbMat Situps
Wall Balls 20/14
Run 1 Lap at the end of each round

SPORT: (allow time for SPORT to warm up for OHS – use 2 clocks if needed)

“NANCY”
5 Rounds for time of:
Run 1 Lap
15 Overhead Squats 95/65

Bar comes off the floor – only 1 weight option today

Coach Led Cool Down Stretches

or

OLYMPIC WOD

Download Outlaw Barbell Cycle Week 5

CFS HAPPY HOUR @ HALF FULL BREWERY!

half full brewery

Join us on Tuesday August 30th @ 7:30 pm at Half Full Brewery (literary across the street) for our CFS Happy Hour!

 

 

THURSDAY 8.11.2016 WOD

8.11.2016

WARM UP PART 1:

8 Min Row at conversational pace – focus on improving your technique,
try rowing without your feet strapped in.

WARM UP PART 2:

Dynamic Stretching and Shoulder Y-T-W with Bands

WOD PART 1:

30 Min AMRAP NFT

Handstand Practice: Wall Walk and Hold for :10 or Hold with Feet off
the Wall or Free Standing Practice (3 attempts)

Trap Bar Walk Across Room and Back – Athlete Chooses Load (place Trap
Bar down at end of room, turn around and pick back up)

L Sit Hold – Accumulate :20-:30 sec

Strict Chin Ups Hold at the top for :10-:20 sec

10 Total Alternating Renegade Rows (slow controlled tempo)

:30 R & :30 L Side Plank

Jog 1 Lap or Row or Bike 2 Min

Coach Led Stretch

WEDNESDAY 8.10.2016 WOD

8.10.2016

WARM UP:

Jog 1 Lap

Walking Lunge
Lateral Band Walk Length of Gym Down and Back
Walking Frankenstein
High Knees
Butt Kicks

Calf MOB & YTW Shoulder Prep with Light Plates

PART 1: 10 Min EMOM

Min 1:
FITNESS – Kipping Pullup Progression Practice: Athletes’ choice how many reps
SPORT – 1 Bar Muscle up + 3 C2B Pull ups + 5 Kipping Pull ups

Min 2:
FITNESS – :40 DU Practice
SPORT – 40 Unbroken DUs

PART 2:

FITNESS:

With a Partner. P1 completes a full round then P2 completes a full round.

3 or 4 Rounds Each of:
500m or 350m Row*
Run 1 Lap

*Choose either 500m or 350m Row to match your Partners approximate
round time. Rest should be close to 1:1. If you are new opt for 3
rounds.

SPORT:

With a Partner. P1 completes a full round then P2 completes a full round.

4 Rounds Each of:
15 Cals on Assault Bike
15 Burpee No Pushup

Each round should be done at Max Intensity

or

OLYMPIC WOD

Download Outlaw Barbell Cycle Week 5

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