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
5km Run
WARM-UP
A
5 min cardio of choice - into - 3 ROUNDS: • 10 x Banded Pull-Aparts • 10 x Alternating Reverse Lunge (per side) • 5 x Strict Press Empty Bar (45/35)
B1
Push Press
5, 5, 3, 3, 2
B2
Seated Box Jump
5 x 2
Conditioning
C
Jump-For-The-Devil
FOR TIME 3-9-15-21-15-9-3 Devils Press (45/35) - Scale weight as needed Box Jumps (24/20) - Scale height as needed
COOL DOWN
D
2 mins per side/stretch • Thread-The-Needle • Seated Straddle • Pigeon Stretch
WARM-UP
A
ROGAN WARMUP; • 100 Air Squats • 100 Push-Ups Split-up in anyway you wish
B
Bench Press
5, 3, 3, 2, 2
Push-Pedal-Pull
C
18 min AMRAP: • 10 dumbbell bench press (50/35) • 500 metre bike-erg • 10 pull-ups SCALING OPTIONS: • DB BenchPress -> Reduce load as needed (35/25) • Pull-Ups -> Banded Pull-Ups / Bodyweight Row SCORING: 1 point per rep on push & pull 1 point per 100m on bike-erg
COOL DOWN
D
2 mins hold per side/stretch • Seal/Sphinx Pose • Lat Stretch • Coach Stretch
WARM-UP
A
3 min cardio of choice - then - 3 ROUNDS: • 10 x Air Squats • 10 x Banded Pull-Aparts • 10 x Goblet Squats • 10 x Shoulder Dislocates
B1
Bent Over Row
5 x 5
B2
Lateral Over-The-Bar Burpee
5 x 5
Rowing In The Deep
C
FOR TIME: • Reps: 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 - Calorie Row - Burpees
COOL DOWN
D
2 min hold per side/stretch: • Supine Twist • Puppy Dog • Seated Straddle
WARM-UP
A
3 min cardio of choice - then - 5 mins Foam Roll • Quads • Glutes • Lats - then - 2 ROUNDS: • 10 x Air Squats • 10 x KB Swing • 10 x Strict Press with PVC Pipe • 10 x Toes Elevated RDL
SKILL SPECIFIC WARMUP: The Clean
B
• 3 high pulls from the hips • 3 high pulls from the knees • 3 high pulls from above the ground • 3 reps of the front rack delivery (the part of the lift where you bring the barbell from its dead hang at your hips to your shoulders). • 5 front squats. • 5 front rack deliveries into front squats (so, combine the two movements).
SKILL SPECIFIC WARMUP: The Jerk
C
• 5 strict presses • 5 push presses • 5 push jerks.
D
Clean & Jerk
5 x 5
COOL DOWN
E
2 mins per side/stretch • Seated Forward Fold • Puppy Dog • Threaded Needle
Focus: Functional Fitness, Functional Strength Certifications: CrossFit L1, Precision Nutrition PN1
When you join a team you’re getting more than programming, you’re joining an online community.