Announcement
31 May 2012
WEDNESDAY 30 May 2012
BB Gymnastics
1) 7X1 3 Position Snatch (low to high) – rest 60 sec. DEMO VIDEO
1a) 3 X ME Bench Press @ 95% – rest 60 sec.
1b) 3 X 8 Good Mornings – heavy, rest 60 sec. DEMO VIDEO
Conditioning
4 rounds for time of:
30 Front Squats @ 115/75#
15 T2B
15 Lateral Box Jumps 24″ DEMO VIDEO
From: http://outlawcoach.wordpress.com/page/2/
1) 7X1 3 Position Snatch (low to high) – rest 60 sec. DEMO VIDEO
Notes: Do not load heavy unless you are proficient through every position. This is a technique and speed drill (working turnover when fatigued), but you may go heavier as long as there are no misses or slop reps.Strength
1a) 3 X ME Bench Press @ 95% – rest 60 sec.
1b) 3 X 8 Good Mornings – heavy, rest 60 sec. DEMO VIDEO
Conditioning
4 rounds for time of:
30 Front Squats @ 115/75#
15 T2B
15 Lateral Box Jumps 24″ DEMO VIDEO
From: http://outlawcoach.wordpress.com/page/2/
TUESDAY 30 May 2012
BB Gymnastics
20 minutes to establish a 1RM 3 position Snatch (low to high). DEMO VIDEO
Conditioning
30 Muscle-Ups for time.
From: http://outlawcoach.wordpress.com/
29 May 2012
MONDAY 29 May 2012
BB Gymnastics
7X1 Clean & Jerk @ 90% – rest 60-80 sec.
Strength
Back Squat: 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90% – rest 1:00-2:00 between sets.
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pullups
From: http://outlawcoach.wordpress.com/
7X1 Clean & Jerk @ 90% – rest 60-80 sec.
Strength
Back Squat: 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90% – rest 1:00-2:00 between sets.
Notes: Percentage is based off of 120515Conditioning
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pullups
From: http://outlawcoach.wordpress.com/
25 May 2012
FRIDAY 25 May 2012
BB Gymnastics
1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.
Strength
1a) 4X3 1&1/4 Front Squats – MUCH heavier than last week, rest 60 sec.
1b) 4X9,7,5,3 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.
Row 500m
3 rounds of:
20 Ring Dips
50 Double-Unders
Row 500m
For time.
For more information please visit: http://outlawcoach.wordpress.com/
1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.
Notes: Work up to the limitations of your technique. I.e. your heaviest lift should not be slop, it should be technically clean.2) EMOM for 7 minutes perform 2 Power Clean & Power (Push) Jerks @ 90% of the above.
Strength
1a) 4X3 1&1/4 Front Squats – MUCH heavier than last week, rest 60 sec.
1b) 4X9,7,5,3 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.
Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.Conditioning
Row 500m
3 rounds of:
20 Ring Dips
50 Double-Unders
Row 500m
For time.
For more information please visit: http://outlawcoach.wordpress.com/
23 May 2012
WEDNESDAY 23 May 2012
WOD 120523:
BB Gymnastics7X1 3 Position Snatch (low to high) – heavier than last week, rest 60 sec. DEMO VIDEO
Strength
15 minutes to establish a 1RM Bench Press.
Conditioning
For total time:
Run 1 mile
40 Pullups
20 HSPU
30 Pullups
15 HSPU
20 Pullups
10 HSPU
Notes: HSPU are Regionals standard and kipping is allowed.
Thank you XFIT OUTLAW: http://outlawcoach.wordpress.com/
22 May 2012
TUESDAY 22 May 2012
BB Gymnastics
5X2 Clean & Jerk @ 85% – rest 60-80 sec.
Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.
5 rounds for total reps of:
3 minute AMRAP of:
3 Power cleans @ 205/135#
6 Push-ups (hand release)
9 Air Squats
Rest 1 minute.
From: http://outlawcoach.wordpress.com/
5X2 Clean & Jerk @ 85% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.Strength
Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.
Conditioning“The (big) Chief”
5 rounds for total reps of:
3 minute AMRAP of:
3 Power cleans @ 205/135#
6 Push-ups (hand release)
9 Air Squats
Rest 1 minute.
From: http://outlawcoach.wordpress.com/
21 May 2012
MONDAY 21 May 2012
BB Gymnastics
1) 5X2 Snatch @ 85% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.
2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.
Conditioning
12 minute AMRAP of:
7 Strict Pullups
14 Pistols (alternating)
21 GHD Situps
Strength
1a) 3X8 Weighted GH Raise – heaviest possible, rest 45 sec.
1b) 3X12 Reverse Hypers – medium/heavy, rest 45 sec.
Thanks, OUTLAW CROSS FIT http://outlawcoach.wordpress.com/
1) 5X2 Snatch @ 85% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.
2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.
Conditioning
12 minute AMRAP of:
7 Strict Pullups
14 Pistols (alternating)
21 GHD Situps
Strength
1a) 3X8 Weighted GH Raise – heaviest possible, rest 45 sec.
1b) 3X12 Reverse Hypers – medium/heavy, rest 45 sec.
Thanks, OUTLAW CROSS FIT http://outlawcoach.wordpress.com/
03 May 2012
02 May 2012
WEDNESDAY 2 May 2012
10 minutes to establish a 1RM Snatch from blocks (just below the knee).
1a) 3 X ME Bench Press @ 85% – rest 60 sec.
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heaviest possible, rest 60 sec.
Conditioning
For total time:
3 rounds of-
20 Pistols (alternating)
3 Rope Climbs 15′
*then
50 T2B
*then
3 rounds of-
20 Wall Balls 20/14#
5 Power Cleans 225/145#
For all you non-wannabe outlaws out there:
Run 400M BUY IN
3 ROUNDS
21 Box Jumps
18 KB Swings
15 P/Us
400 M CASH OUT
Notes: Take no more than 5 attempts. Warm up quickly as well. This entire event should take no more than 15 minutes.Strength
1a) 3 X ME Bench Press @ 85% – rest 60 sec.
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heaviest possible, rest 60 sec.
Conditioning
For total time:
3 rounds of-
20 Pistols (alternating)
3 Rope Climbs 15′
*then
50 T2B
*then
3 rounds of-
20 Wall Balls 20/14#
5 Power Cleans 225/145#
For all you non-wannabe outlaws out there:
Run 400M BUY IN
3 ROUNDS
21 Box Jumps
18 KB Swings
15 P/Us
400 M CASH OUT
TUESDAY 1 May 2012
BB Gymnastics
1) 5X3 Clean & Jerk @ 70% – rest 45 sec.
2) 4X3 Snatch Balance (NO heaving) – rest 60 sec.
Strength
1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.
4 rounds for total reps of:
2 minute AMRAP of:
40 OHS @ 65/45#
60 Double-Unders
Rest 2 minutes after each round.
1) 5X3 Clean & Jerk @ 70% – rest 45 sec.
2) 4X3 Snatch Balance (NO heaving) – rest 60 sec.
Strength
1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.
Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.1b) 3X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.
Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.Conditioning
4 rounds for total reps of:
2 minute AMRAP of:
40 OHS @ 65/45#
60 Double-Unders
Rest 2 minutes after each round.
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