THE OUTLAWS
OTLW // Outlaw Fitness
You've been on the outskirts, never quite fitting into the local gym scene. You didn't drink the CrossFit Cool Aid but miss the camaraderie of being part of something bigger? YOU are an OUTLAW!
Join us on a journey of transformation, where every day brings fresh challenges and opportunities to test your limits. This isn't a program. The OUTLAWS represent a community of athletes of all levels and backgrounds. Whether you train solo at home or alongside fellow rebels at a CrossFit box or gym, our programming is tailored to suit everyone, regardless of experience.
Led by CFL1 Coach Dan Kelly, our weekly programming follows a periodized approach, focusing on functional fitness across all modalities. Ideal for intermediate to elite athletes seeking inclusive, scalable programming, our team strikes the perfect balance between healthy competition and unwavering support. Join us, and discover the power of teamwork, encouragement, and individual growth.
A
Deficit Deadlift
10, 8, 6, 5, 5
B
Barbell Bench Press
10, 8, 6, 5, 5
C
Front Rack KB lunge
5 x 8
D
Seated Overhead Pin Press
5 x 8
E
Nordic Hamstring Curl
5 x 8
F
DB Complex
5 x 8
WARM-UP
A
EMOM 10 (3 Rounds): • Row/Bike/Run - 50 seconds of work • 10-15 Banded Pull-Aparts • 10-15 Air Squats • 10-15 Incline Push-Ups • 10-15 KB Russian Swings
B1
Back Squat
8, 8, 5, 5, 3, 3, 2, 1
B2
Box Jump from Seat
8 x 3
WOD: The Mighty Eight
C
8 RFT (Rounds for Time): 8 Push-ups 8 Sit-ups 8 Air Squats 8 Box Jumps (24"/30") - scale box height according to your ability.
COOL DOWN
D
2 mins per side/position: • Hero Stretch • Pigeon Stretch • Seated Straddle
A
Front Squat
10, 8, 6, 5, 5
B
KB Snatch
5 x 8
C
Pull-Up
5 x 8
D
DB Reverse Lunge
5 x 8
E
Bent Over Row
5 x 8
F
Concentration Curl
5 x 8
WARM-UP
A
3 ROUNDS: 250m Row at a steady pace 10 Burpees-Over-Rower If you do not have access to a rower sub for run or bike and perform burpees over a dumbbell. - into - 3 ROUNDS: • 10 Scap Activations into :10 Dead Hang • 10 Med Ball Squats • 10 Kip Swings into :10 Dead Hang • 10 Med Ball Strict Press • 2 Strict Pull-Ups • 10 ed Ball Thruster
SKILL SPECIFIC WARM-UP
B
THRUSTERS - 15 mins • 5 Muscle Clean • 5 Front Squat • 5 Push Press • 5 Thruster • 2 Pull-Ups (add 1 rep per round) Use this time to build up to your WOD loading for the thrusters.
Conditioning
C
Jackie
For Time: 1000 meter row 50 Thrusters 45/35# 30 Pull-ups
D
COOL-DOWN
E
2 mins per side/position: • Lat Stretch • Couch Stretch • Seated Straddle
A
Rack Pull
10, 8, 6, 5, 5
B
Floor Press
10, 8, 6, 5, 5
C
Good Morning
5 x 8
D
DB Clean + Press
5 x 8
E
Single Arm Kneeling Landmine Press
5 x 8
F
Push-Up to Renegade Row
5 x 8
INTERVAL CARDIO
A
INTERVAL ROW (or cardio of choice) This is a little different to previous weeks. Rather than a pyramid we keep going for a longer endurance focus adding 200m per round until we each a 2k distance. It looks like this: • 200m • 400m • 600m • 800m • 1000m • 1200m • 1400m • 1800m • 2000m Again your goal is to maintain the same pace throughout every round so you will want to start your first 200m at a pace you know you can manage for the final 2k. If you don't have access to a rower you can run or bike but use the conversion chart to adapt your distances correctly.
Coach Dan
Focus: Functional Fitness, Functional Strength Certifications: CrossFit CF-L1, Precision Nutrition PN-L1
When you join a team you’re getting more than programming, you’re joining an online community.
THE OUTLAWS
THE OUTLAWS
THE OUTLAWS
