SUNDAY 9.25.2016 WOD

9-25-2016

WARMUP:
Jog 2 Laps
Dynamic Warm-up

PART I: STABILITY

SPORT/FITNESS

Against a 18 Minute Clock, Complete the Following With a Partner:

1 Lap Around The Building Supporting a Barbell Overhead

Accumulate 4 Minutes in Isometric Pull-Up Hold

Accumulate 4 Minutes in L-Sit Variation

Accumulate 2 Minutes Banded Running Place

PART II: CONDITIONING

SPORT/FITNESS

“Burpee Triathalon+”

Every 3 Minutes For 24 Minutes Complete One of the Following Couplets As Fast As Possible

Row 250/200m
10 Burpees

15/12 Cals on Assault Bike
10 Burpees

Run 1 Lap
10 Burpees

60 Double Unders
10 Burpees

Scale Burpees Accordingly. The Goal is to Finish Every Couplet in Less Than 90.” Work to Rest Should Be 1:1+.

STRETCH

Banded Hamstring Stretches

or

OLYMPIC WOD

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

WARM-UP/MOBILITY:
Dynamic Barbell Warm-up

PART 1: Every Minute For 9 Minutes (Up to 9 Reps)
Out of Racks, Focus on Speed of Hip Extension and Technique.

Build to a Challenging:
Push Press +
Split Jerk

Rest

PART 2A: Every 2″ For 12 Minutes (Up to 6 Sets)
Learn to Rotate Around the Bar

1 Clean Lift-Off +
1 Clean Pull From Knees +

Rest

1 Hang Squat Clean +
1 Split Jerk

PART 2B: Every Minute For 9 Minutes (Up to 9 Sets)
Move Efficiently Off of the Floor

1 Floating Squat Clean +
1 Split Jerk

PART 3: Every Minute For 6 Minutes (Up to 6 Sets)
Challenge Yourself

1 Clean & Jerk

SATURDAY 9.24.2016 WOD

9-24-2016

WARM UP:

Jog 1 Lap

2 RNFT
10 Light Wall Balls
10 Russian Swings
10 Glute Bridges

Jog to hill – sprint up hill – walk jog back in

Thoracic and Shoulder MOB

PART 1:

SPORT: Coaches make Teams on Whiteboard Today!

With a Partner, one person works at at time. 1 Piece of equipment per team.

20 Min AMRAP:
50 Wall Balls 20/14
50 DUs
40 Box Jumps 24/20
40 TTB
30 C2B Pullups
30 Lateral Burpees
20 Power or Squat Snatches 135/95
20 Power or Squat Cleans 135/95

FITNESS: Coaches make Teams on Whiteboard Today!

With a Partner. One Person works at a time.

20 Min AMRAP
25 Cals Rowing
25 Burpee No Jump
25 Box Jumps or Step Ups
25 Wall Balls
25 Full Swings

PART 2:

With your Partner Alternating turns complete:

3 Sets each of Weighted Prone Planks

or

Download Outlaw Barbell Cycle Week 11

FRIDAY 9.23.2016 WOD

9-23-2016

CHALLENGE WOD

WARM UP:

Jog 1 Lap

1 RNFT
15 Air Squats
10 Pushup Plus
10 Pushups
10 Dead Bugs
10 Glute Bridges

1 Thoracic MOB and 1 Front Rack MOB

PART 1:

All athlete’s competing in the challenge MUST perform the Challenge
WOD with a Judge – Today will be done in 2 Heats.

3 Rounds for Time
10 Pullups
10 Thrusters
10 Lateral Burpees

You may opt to scale any combination of movements just be sure to
record exactly how you did the WOD and perform it exactly the same way
when retesting.

If you begin the workout for example with unassisted Pullups you can
not change to ring rows mid way thru because you are tired, so
consider how you choose to perform each of the movements.

Scaling Options

Pullups – If you are currently not kipping it will be very difficult
to finish all 30 reps strict with our without a band so consider the
following options:

– Unassisted Chin over Bar
– Purple Band Chin over Bar
– Ring Rows – use 1 Ring and line your body up so it is parallel to
the ground, knees bent, touch the ring to your chest.

Thrusters – These may be with a barbell or pair of dumbbells.
– 95/65
– 75/55
– 65/45
– Dumbbells 35/20 or 25/15

Lateral Burpees
– You may opt to step over the bar instead of jump – just note how you
opt to do it.
– If you are using a Pair of Dumbbells instead of a Barbell you will
do regular burpees.

PART 2: OPTIONAL CORE WORK IF TIME

3 Rounds NOT for time on your own:
10-15 Hollow Rocks
:20-:30 Side Plank
10-15 Supermans

or

Download Outlaw Barbell Cycle Week 11

THURSDAY 9.22.2016 WOD

9-22-2016

WARM UP:

Agility Ladder and Dynamic Stretches

Shoulder Y-T-W with Light Plates

PART 1:

35 Min AMRAP NFT

1 Rope Climb or 5 Strict Pullups

1 Sled Pull Across the Gym Walking Forward

Handstand Hold – aim to take feet off the wall and practice free
standing. Advanced practice holding free handstand (not walking)

:30 Sec Max Assault Bike Sprint

1 Sled Pull Across the Gym Walking Backwards

Pinch 2 Bumper Plates and Walk to end of Driveway and Back

Out the Front Door – Jog to hill – SPRINT up hill – jog/walk back in
to Front Door

WEDNESDAY 9.21.2016 WOD

9-21-2016

WARM UP:

1 Round of:

:40 Sec Jump Rope
:20 Sec Rest
:40 Sec Light Wall Balls
:20 Sec Rest
:40 Sec 5 Pushup Plus + 5 Pushups (amrap)
:20 Sec Rest

2 RNFT:

10 Beat Swings with Peanut between ankles
1 Wall Walk and Hold :10 sec

Thoracic & Shoulder Prep

PART 1:

10 Min EMOM

Min 1 – 5-10 Kipping Pullups (Practice Time!) or Advanced 1 Bar MU +
3 C2B Pullups + 5 Regular Pullups

Min 2 – DUs x 40 or 20 or :40 practice (Practice Time!)

Use this time to practice your kipping pullups and Double Unders,
there is no score or clock to be concerned with, start with the basics
– master the beat swing and the good single unders first.

PART 2:

SPORT: Solo

40 Cal Row
40 TTB
30 Cal Row
30 TTB
20 Cal Row
20 TTB
10 Cal Row
10 TTB

FITNESS:

40 Barbell Thrusters 45/25
40 AbMat Situps
30 Barbell Thrusters 45/25
30 AbMat Situps
20 Barbell Thrusters 45/25
20 AbMat Situps
10 Barbell Thrusters 45/25
10 AbMat Situps

or

Download Outlaw Barbell Cycle Week 11

TUESDAY 9.20.2016 WOD

9-20-2016

WARM UP:

1 Round of:

:40 Sec Row
:20 Sec Rest
:40 Sec Light Wall Balls
:20 Sec Rest
:40 Sec 5 Pushup Plus + 5 Pushups (amrap)
:20 Sec Rest

Couch Stretch and Hip MOB

PART 1:

10 Min AMRAP NFT – Aim for 3-4 Rounds

A1. 5 R & 5 L Reverse Lunges with Barbell on Front Rack:
Sport – 135/95
Fitness – athlete’s choice on how much weight to add

A2. 5-10 Strict Pullups – Advanced add a weight vest if you can do
more than 10 Reps

PART 2:

FITNESS:

Coaches’ Make Teams on Whiteboard.

17 Min AMRAP

With a Partner. P1 completes 10/8 Cals Rowing. P2 completes 15 Wall
Balls. P1 completes Box Jumps
10/8 Cals Rowing
10 Wall Balls
10 Box Jumps or Step Ups

SPORT:

Coaches’ Make Teams on Whiteboard.

17 Min AMRAP

15 Box Jumps 24/20 or Step Ups
10 Cals on Assault Bike
5 Deadlifts 245/165 or 225/155

Coach Led Cool Down Stretch

or

Download Outlaw Barbell Cycle Week 11

MONDAY 9.19.2016 WOD

9-19-2016

WARM UP:

Jog 1 Lap

1 RNFT
15 Air Squats
10 Pushup Plus
10 Pushups
10 Dead Bugs
10 Beat Swings

1 RNFT
15 Glute Bridges
15 R & 15 L Lateral Glute Walks

1 Thoracic MOB and 1 Front Rack MOB

Barbell Warm Up:

1 RNFT
5 Snatch Grip RDLs
5 Snatch Pulls
5 Muscle Snatches

1 RNFT
3 High Hang Snatches
3 Below Knee Snatches
3 Drop Snatches

PART 1:

SPORT:
Climb the ladder. If you miss a lift you have to REPEAT IT. If you
make a lift you HAVE to ADD WEIGHT. How much weight you decide to
start with on the barbell is up to you!

9 Attempts – Once Every :90 Sec 3 Rep TNG Squat Snatch

FITNESS:
The goal in the Fitness WOD is master the basic fundamentals and add
weight when appropriate.

9 Attempts – Once Every :90 Sec
1 High Hang Squat Snatch + 1 Snatch Balance + 1 OHS (keep the weight
lower and focus on moving correctly)

PART 2:

SPORT:

3 Rounds for time:
15 Squat Snatches 135/95
Run 1 Lap

FITNESS:

3 Rounds for time:
6 Burpee No Jump
9 Goblet Squats 53/35
12 Russian Swings
Run 1 Lap or Row 350m

or

Download Outlaw Barbell Cycle Week 11

SUNDAY 9.18.2016 WOD

9-18-2016

WARMUP:
Jog 2 Laps
Dynamic Warm-up

PART I: CONDITIONING:

FITNESS

Teams of 4. Partners 1 and 3 Work for 3 Minutes Then Partners 2 and 4 Work for 3 Minutes. Partners Continue Alternating Workouts Until Both Have Been Completed Twice.

3 MIN AMRAP
5 Burpees
10 Calories Assault Bike
15 Air Squats

3 MIN AMRAP
5 Burpees
10 Calorie Row
15 Kettlebell Swings

*May Scale Calories to 7.

SPORT

“Glen” -ish
For Time
30 Clean & Jerks 135/95
Run 6 Laps
15 Bar Muscle-Ups
Run 6 Laps
30 Plate Burpees 45/25

FITNESS STRETCH

or

OLYMPIC WOD

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:
Behind the Neck Push Jerk +
1 Snatch Balance (Hold For 3 Count)

Rest

PART 2A: Every 2 Minutes For 12 Minutes (Up to 6 Sets)
Be Patient and Learn to Hold all Positions

1 Snatch High Pull From Blocks
1 Squat Snatch From Blocks

Rest 30″ Seconds

1 Mid-Thigh Squat Snatch

PART 2B: Every Minute For 9 Minutes (Up to 9 Sets)
Move Smoothly

1 Snatch Lift-off +
1 Squat Snatch

PART 3: Every Minute For 6 Minutes (Up to 6 Sets)
Challenge Yourself

1 Squat Snatch

SATURDAY 9.17.2015 WOD

9-17-2016

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

PART 1: Coaches’ will create Teams today on whiteboard!

FITNESS:

In Teams of 2.

24 Min AMRAP

Run/Walk 1 Lap with Sandbag or Heavy Med Ball*
40 Wall Balls
30 Box Jump Up and Step Down or Step Ups
20 Ring Rows or Pullups

*teammates run together, can switch off who carries the weight anytime

SPORT:

Teams of 2. P1 works for 3 Min then P2 works for 3 Min. Continue alternating turns.

Scoring is total Rounds completed + Reps.

3 Min AMRAP
10 Cal Row
15 Shoulder to OH 95/65

3 Min AMRAP
10 Cal Row
15 FS 95/65

3 Min AMRAP
10 Cal Row
15 Thrusters 95/65

3 Min AMRAP
10 Cal Row
15 Power Clean 95/65

PART 2: Optional Coach Led Core Work if time remaining:

3 RNFT
10 Hollow Rocks + 10 Tuck Ups + 10 Moving Planks
Rest :60 between rounds

or

OLYMPIC WOD

Download Outlaw Barbell Cycle Week 10

FRIDAY 9.16.2016 WOD

9-16-2016

WARM UP:

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

Thoracic and Shoulder MOB

1 RNFT
10 RDLs
Hip MOB
10 Clean Pulls
Hip MOB
10 Front Squats

1 RNFT
5 High Hang Squat Cleans
5 Mid Thigh
5 Mid Shin

PART 1:

FITNESS/SPORT – Partner Up on 1 Rack.

After 3 Warm Up Sets. Every :90 sec for 6 Sets. Build up in weight across sets.

5 Front Squats

PART 2:

FITNESS

3 or 4 Rounds for time:
Run 1 Lap
30 Russian Swings
Row 20/18 Cals

SPORT

For time:
30 Power Snatches 75/55
30 Bar Facing Burpees
60 Thrusters
30 Bar Facing Burpees
30 Power Snatches

Coach Led Cool Down Stretches

or

OLYMPIC WOD

Download Outlaw Barbell Cycle Week 10

THURSDAY 9.15.2016 WOD

9-15-2016

WARM UP:

With a Partner. P1 Rows or Bikes until P2 returns from jog. Each Partner will Jog 3 Times.

Dynamic Stretching and Shoulder Y-T-W with Bands

PART 1:

3 RNFT
3 TGU
6 Snatches
9 Windmills

All on R and then all on L

All with same KB Weight

PART 2:

25-30 Min AMRAP NFT

Walk/Jog 1 Lap with a Heavy Object (Sandbag, ball, KB Carry, Bumper….)

Single KB Farmer Walk Down and Back – Hold on R Side

10 “Heavy” Wall Balls – Pick a weight heavier than what you usually use in class

Single KB Farmer Walk Down and Back – Hold on L Side

1 Rope Climb or 1 Seated Rope Sled Pull Across Gym

:30 ABike Sprint

Coach Led Stretch

WEDNESDAY 9.14.2016 WOD

9-14-2016

A shout out from George at Red Rocks Park in Colorado!

WARM UP:

4 Min EMOM
Min 1 – :40 Light Wall Balls
Min 2 – :40 Rowing

1 RNFT
15 Glute Bridges
15 Dead Bugs

1 RNFT:
5 Strict Press
5 Push Jerk
5 Tall Jerks
5 Split Jerks

Coaches’ – Between each movement, set the bar down and perform Thoracic and Shoulder MOBs

1 RNFT:
3 High Hang Squat Cleans
3 Mid Thigh
3 Below Knee

PART 1:

30 Min EMOM

FITNESS:

Min 1 – 1 Hang Power Clean + 1 Split Jerk (hold the split position for 2 count before recovering)

Min 2 – 10 Full Swings + 2 to 4 Lateral Burpees

SPORT: Using the same weight for both lifts aim for 80-85% Max Snatch

Min 1 – 1 Squat Snatches

Min 2 – 2 to 3 Squat Clean and Split Jerks

The goal is No Misses today!

PART 2: OPTIONAL CASH OUT

3 RNFT
:20 Side Plank on R :10 Rest
:20 Prone Plank :10 Rest
:20 Side Plank on L :10 Rest
:20 Prone Plank :10 Rest

or

OLYMPIC WOD

Download Outlaw Barbell Cycle Week 10

TUESDAY 9.13.2016 WOD

9-13-2016

WARM UP:

Jog 1 Lap

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

1 RNFT:
15 Glute Walks – Right, left, forward, back

PART 1: 20 Min Time Cap

Take enough rest between work sets.

FITNESS:

After 3 Warm Up Sets of 5 Reps – Take 3 More attempts building up to a 5 Rep Max Deadlift of the Day. Bar must be lowered under control on each rep. Hands must stay on the bar at all times.

SPORT:

After 3 Warm Up Sets – Athletes get EXACTLY 3 Attempts at Finding a 1 Rep Deadlift. This should be treated as a competition where you are only allowed 3 attempts. Bar must be lowered to above knees before dropping.

PART 2:

FITNESS:

20 Min AMRAP

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

10 Pullups or Ring Rows (max up to purple band assistance)
20 Pushups
30 Air Squats

SPORT:

20 Min AMRAP

With a Partner. P1 completes 1 Full Round then P2 completes 1 Full Round.

5 C2B Pullups
10 Pushups
15 Air Squats

Coach Led Cool Down

or

OLYMPIC WOD

Download Outlaw Barbell Cycle Week 10

MONDAY 9.12.2016 WOD

9-12-2016

Labor Day Team Whitten top finishers!

WARM UP:

Jog 1 Lap

2RNFT
10 Pushups
10 Deadbugs
10 Glute Bridges
10 Squats

:60 Sec Burpee No Jump

Coach Led – Thoracic and Hip MOB

PART 1:

FITNESS/SPORT

30 Min EMOM

Min 1 – :45 sec Max time or 15/12 Cals Rowing Advanced or 12/10 ABike Advanced

Min 2 – 15 or 12 or 10 Burpees

PART 2:

FITNESS/SPORT:

3 RNFT
10 Hollow Rocks
10 Strict TTB or Knee Ups

or

OLYMPIC WOD

Download Outlaw Barbell Cycle Week 10

SUNDAY 9.11.2016 WOD

9-11-2016

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WARMUP:
Jog 2 Laps
Dynamic/Gymnastic Warmup

PART I: 18 MINUTE CLOCK

SPORT/FITNESS:
Perform 2 Warm Up Sets of 5 Tempo Deadlifts 5131, Increasing in Weight Each Set

Perform 2 More Working Sets to the Aforementioned Tempo to Find a Challenging Weight for the Workout

In Between Deadlifts Complete:

SPORT:

3-5 Back to Wall Handstand Push-ups OR 3-5 Headstands

FITNESS:

3 Negative Handstand Push-ups to Headstand OR 60″ Handstand Support

PART II: CONDITIONING:

SPORT & FITNESS

Every 3 Minutes 18 Minutes
5 Speed Deadlifts (May Use Hexagonal Bar)
10 Box Jumps/Step-Ups
200 Meter Hill Sprint
Recovery Walk

LOW IMPACT WORKOUT

Every 3 Minutes For 18 Minutes
5 Kettlebell Deadlifts
10 Stationary Reverse Lunges
12/10 Cal Sprint on Assault Bike

STRETCH

or

OLYMPIC WOD

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

WARM-UP/MOBILITY:
Dynamic Barbell Warm-up

PART 1: Every Minute For 9 Minutes (Up to 9 Reps)
Out of Racks, Focus on Speed and Technique.

Build to a Challenging:
Behind the Neck Split Jerk +
Split Jerk

Rest

PART 2A: Every 2″ For 12 Minutes (Up to 6 Sets)
Learn to Rotate Around the Bar

1 Clean Pull From Blocks +
1 Squat Clean From Blocks

Rest

1 Mid-Thigh Squat Clean +
1 Split Jerk

PART 2B: Every Minute For 9 Minutes (Up to 9 Sets)
Move Efficiently Off of the Floor

1 Clean Lift-Off +
1 Squat Clean +
1 Split Jerk

PART 3: Every Minute For 6 Minutes (Up to 6 Sets)
Challenge Yourself

1 Clean & Jerk

SATURDAY 9.10.2016 WOD

9-10-2016

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

PART 1:

FITNESS:

In Teams of 3.

Each teammate may work at the same time on a different station. Teams
can decide however they want to strategize it BUT only one teammate
may work at a time on the same movement, for example if all that is
left is burpees then only one person can work on burpees at a time.

Partition reps in any order. Complete for time:

150 Cals Rowing
200 Burpee – No Jump
250 Wall Balls

SPORT:

Teams of 2. 1 Person works at a time.

5 RFT:
20/12 Ring Dips
20 C2B Pullups
20 Deficit Pushups (men on 45’s women on 25’s – use black full size bumpers)
20 Kipping Chin Over Bar Pullups

PART 2: Optional Coach Led Core Work if time remaining:

3 RNFT
10 Hollow Rocks + 10 Tuck Ups + 10 Moving Planks
Rest :60 between rounds

or

Download Outlaw Barbell Cycle Week 9

HAVE YOU SIGNED UP FOR THE CHALLENGE YET?

30 sign ups for The Challenge in the first 2 days of registration!

Want to shed bodyfat? Have more energy? Improve your performance? Workouts alone won’t get you the results you you want – it’s time to dial in your nutrition, prioritize recovery, get more sleep and drink more water.

Healthy eating can be confusing: what are the best foods for an athlete? How much should you be eating and at what time of day?

We’ll break it all down in a 90 minute seminar and send you off with the tools you need to succeed.

Register Here

Kickoff meeting – Sunday, 9/25 at 12:15pm

The Challenge begins on Monday, 9/26

Once you sign up we release available slots for bodyfat testing, the earlier you register the more time slots you’ll have to choose from.

FRIDAY 9.9.2016 WOD

9.9.2016

WARM UP:

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

Thoracic and Shoulder MOB

1 RNFT
10 RDLs
Hip MOB
10 Clean Pulls
Hip MOB
10 Front Squats

1 RNFT
5 High Hang Squat Cleans
5 Mid Thigh
5 Mid Shin

PART 1:

FITNESS/SPORT

Every :90 sec for 6 Sets – Start Light and Add Weight when possible.
Focus on speed and consistency.

1 Clean Pull + 1 Squat Clean + 1 Mid Thigh Squat Clean

PART 2:

FITNESS

10-8-6-4-2 Squat Cleans – Aim for 75% – 100% of PART 1
100-80-60-40-20 DUs or 1/2 DUs or 2x Singles

SPORT

“Mexican Jumping Beans” – CFNE

10-8-6-4-2 Squat Cleans Rx 165/115
100-80-60-40-20 DUs

Coach Led Cool Down Stretches

or

Download Outlaw Barbell Cycle Week 9

SCHEDULE CHANGES STARTING OCTOBER 3RD

Starting October 3rd we are adding an 8pm class to our Monday and Tuesday schedule.

OnRamp will meet on Wednesdays and Thursdays at 8pm, and on Sundays at 8am.

THURSDAY 9.8.2016.WOD

9.8.2016

WARM UP:

1 Round NFT:
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: DP – coaches lead this part as 1 big group.

3 RNFT
3 TGU R & L
6 Snatches R & L
9 Windmills R & L

All with same KB Weight

PART 2:

25-30 Min AMRAP NFT

5 Ground to Shoulder of Heavy Object – Med Ball, Stone, Sandbag

Trap Bar Farmer Carry Down and Back (Put bar down at the end, do not
turn with bar)

10 Barbell “ring” Rows – elevate feet on Box for advanced

Hold top position of Ring Dip for :15-:20 – Advanced externally rotate
hands at the top

Prowler Push Down and Back – Athlete’s choice of Light and Fast or
Heavy and Slow – Immediately into Jog 1 Lap.

Coach Led Stretch

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