Metcon

Work Capacity
AMRAP 12:
20 KBS, 1.5 pood
10 Walking Lunges (L+R=1)
10 Burpees
5 Rounds + 20

Beep Test

L9 S7

Outlaw Way 12/29

Strength
EMOM 10:
Hang Power Clean:  1 from HH + 1 from LH + 1 Jerk @ 80% of last weeks max for complex (165#)

Work Capacity
3 RFT:
15 Front Squats, 185#
30 Burpees
60 Double Unders
19:37

Durability
GH Raises 4x6 @ BW

Outlaw Way 12/28

Baseline
SL Explosive Box Step-ups
Banded Sprint Steps

Strength
A.  EMOM 10:
2 Position Power Snatch:  1 from High Hang + 1 from Low Hang @ 70% of 1RM (121#)

B1.  Strict Pullups 5x8
B2.  OHS 5x1 @ 85% of 2RM (138#)
B3.  Ring Pushups (feet elevated but not parallel) 4x12

Stamina
Prowler (high) @ 180#
14 x 50' AFAP

Outlaw Way 12/25

Strength
A.  Every 1:30 for 9:00 (7 total sets)
1 Power Clean & Jerk
*Begin around 75% and build
170# - 180# - 185# - 190# - 195# - 205# - 215#

B.  BB RDLs 4x8 @ 135# - 155# - 185# - 185#

Stamina/Core
3 Rounds (not timed):
Spread Eagles x 25
Stir the Pots x 10 each way
Mountain Climbers x 50 (L+R=1)
Side Plank on Hands x 30 sec per side
Ab Wheel x 10
Russian Twists w/ 20# ball x 20 each side
Flutter Kicks x 50 (L+R=1)
Parallette Shoot Through (no pushup or dip) x 20

Durability
Towel Neck

Outlaw Way 12/23

Strength
A.  EMOM 7:
1 Power Snatch
*Begin around 70% of 1RM
120# - 125# - 130# - 135# - 140# - 145# - 160#

-Rest 3 minutes-

B.  Max Power Snatches in 90 secs @ 75% of max set from A (120#)
17 reps

Work Capacity
AMRAP 20:
400 Meter Run
10 Front Squats, 185#
20 GHD Situps
3 Rounds + 400 + 7

Outlaw Way 12/22

Strength (12pm)
A.  EMOM 10:
1 HPC from High Hang + 1 HPC from Low Hang + 1 Jerk
*Begin 65-70% of 1RM
155# - 160# - 165# - 170# - 175# - 180# - 185# - 190# - 199# - 204#

B.  1 Strict TTB + 1 Strict KTE + 1 Strict Pullup = 1 rep
4 sets of 3 reps

Work Capacity (6pm)
6 Rounds for reps:
Max reps in 30 secs of 275# DL
Rest 30 sec
Max reps in 30 sec of Burpees
Rest 30 sec
122 reps

Outlaw Way 12/21

Strength (12pm)
A.  EMOM 10:
Power Snatch: 1 from High Hang + 1 from Low Hang
*Begin at 50-60% of 1RM and build
89# - 99# - 104# - 111# - 111# - 116# - 121# - 121# - 126# - 133#

B1.  5x5 UB Weighted Strict Pullups w/ 22# vest
B2.  OHS 5x2 @ 111# - 121# - 138# - 155# - 165# (PR)

Work Capacity (6pm)
Death by 225# Back Squat
LTs = 8+8, 7+6
9 Rounds + 5

Touch

Outlaw Way 12/18

Baseline
Bottom Up KB Carry

Strength
A.  Every 1:30 for 9:00 (7 total)
1 Power Clean + 1 Jerk
*Begin around 75% and build
170# - 177# - 182# - 192# - 199# - 209# - 219# (F jerk)
*Wasnt getting under the bar that well on jerks

B.  Good Mornings 5x5 @ 133#

Work Capacity
5 RFT:
8 Pullups
20 KB Goblet Squats, 44#
15 KBS, 44#
9:25

15p

Outlaw Way 12/16

Strength
A.  EMOM 10
1 Power Snatch
*Begin at 70% and build
120# - 125# - 135# - 135# - 140# - 145# - 145# - 150# - 155# - 160#

B.  Paused Front Squats (3 count hold in bottom)
1x3 @ 230#, 1x2 @ 240#, 1x1 @ 255, 2x1 @ 270#

Work Capacity
AMRAP 12:
25 Double Unders
8 Curtis P's @ 95# (1 rep + PC + Forward Lunge RT + Foard Lunge LT + PP)
15 Back Extensions
LT = 3 Rounds + 25 + 5
4 Rounds + 10

15p

Outlaw Way 12/15

Strength
A.  EMOM 10
1 Hang Power Clean + 1 Jerk
*Begin at 70-75% then build
155# - 160# - 165# - 170# - 175# - 180# - 185# - 190# - 195# - 200#

B1.  Forearm Curls w/ plates
B2.  Shank lever Rows

Work Capacity
For Time:
40 Burpees
10 Power Snatches, 115#
30 Burpees
10 Power Snatches, 115#
20 Burpees
10 Power Snatches, 115#
10 Burpees
11:08

Outlaw Way 12/14

Strength
A.  Max Strict Pullups in 5 minutes - 34

B.  EMOM 10
1 Power Snatch from high hang
*Begin at 50-60% of 1RM and build
89# - 99# - 104# - 111# - 116# - 121# - 126# - 133# - 138# - 138#

C.  BB Single Leg RDLs 3 x 8 each @ 111#

Work Capacity
5 RFT:
12 (6 per side) One Arm DB Power Snatch, 50#
10 (5 per side) One Arm DB Thrusters, 50#
10 Pullups
11:22

Durability
Yoga

Outlaw Way 12/11

Strength
Every 2:00 for 10:00 (5 total sets)
3 TNG Power Clean and Jerks
*Begin around 75% and build
170# - 177# - 182# - 187# - 192#

Work Capacity
Tabata Air Squat
Tabata DL, 155#
Tabata Air Squat
Tabata DL, 155#
*No rest between exercises
125, 56, 107, 44
332 total

Durability
Reverse Hypers 4x10 @ 180#

Outlaw Way 12/9

Strength
A.  Every 1:30 for 9:00 (7 total sets)
3 TNG Power Snatches @ 80%+ of last weeks max (121#)

B1.  Paused Back Squats (3 count pause in bottom) 5x3 @ 80% (290#)
B2.  Banded One Leg Hip Thrusts 3 sets/leg

Work Capacity
AMRAP 12:
3 per side One Arm DB Power Snatches, 75#
25 yard Farmers Walk w/ DBs, 75#
8 Rounds + 3 + 3

Outlaw Way 12/8

Strength
A.  EMOM 10:
1 Hang Power Clean from mid-thigh + 2 Jerks @ 80% of last week's max for complex (155#)

B1.  Kneeling Ab Wheel 3x25
B2.  Banded Ankle Eversion 3 sets/leg

Work Capacity
3 RFT:
20 Double Unders
10 Slam Balls, 40#
15 Burpees
20 Squat Jumps
8:21

Outlaw Way 12/7

Strength
A.  EMOM 10:
2 Power Snatches from high hang @ 133#

B1.  Strict Pullups 4x8 @ BW
B2.  BTN Push Jerks 4x3 @ 133# - 143# - 155# - 165#

Work Capacity
Tabata Push Press, 75#
Tabata Situp
Tabata Sumo DL HP, 75#
Tabata Pushup
*No rest between exercises
72, 79, 65, 56
272 total

Metcon

Work Capacity
3 RFT:
Row 500 meters
21 Burpees
12 Thrusters, 95#
14:53

Outlaw Way 12/4

Strength
A.  Every 2:00 for 10:00 (5 total sets):
3 TNG Power Clean and Jerks
*Begin at 75% of 1RM and build
165# - 170# - 177# - 187# - 192#

B.  Good Mornings 5x5 @ 133#

Work Capacity
3 RFT:
Run backside of building twice (~350 meters)
21 KBS, 1.5 pood
12 Pullups
9:37

Outlaw Way 12/2

Strength
A.  Every 1:30 for 9:00 (7 total sets):
3 T&G Power Snatches
*Begin around 70% of 1RM PS and build
121# - 121# - 126# - 133# - 133# - 138# - 143#

B1.  Paused Front Squats (3 count pause in bottom)
1x5 @ 215#, 1x3 @ 230#, 1x2 @ 240#, 2x1 @ 255#
B2.  Ring Dip Lockout Holds 4x30 sec @ BW
Rx'd

Work Capacity
AMRAP 12:
2 DL, 275#
10 DUs
4 DL, 275#
20 DUs
6, 30
8, 40
etc
Round of  12/60 + 14 + 51
317 total reps

Outlaw Way 12/1

Strength
A.  EMOM 10:
1 Hang Power Clean from mid-thigh + 2 Jerks
*Begin at 65-70% of 1RM C&J and build
155# - 155# - 160# - 165# - 170# - 177# - 177# - 182# - 187# - 192#

B1.  Tempo Strict Reverse Crunch (3 count down) 4x10
B2.  Handstand Hold 4x20 sec
Rx'd

Work Capacity
For Time:
10 DB Snatch (alternating), 60#
10 KTE
10 (per leg) Bulgarian Splits Squats, BW
20 DB Snatch (alternating), 60#
20 KTE
20 (per leg) Bulgarian Split Squats, BW
30 DB Snatch (alternating), 60#
30 KTE
30 (per leg) Bulgarian Split Squats, BW
14:14