120626

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Matthew Sage came to our first official Training Camp last February, in Alexandria. Last week I got this email from him:

Rudy,

I just wanted to send you a quick email to give thanks for your excellent programming and coaching. I have been following the outlaw way since January and attended the outlaw training camp in Alexandria in early February. On the Friday’s “lifting session” at the training camp I hit a snatch of 175# (15# pr at the time) and a 255# clean and jerk (10#pr at the time). Then last week I was able to hit a 210# snatch, and yesterday I reached a big goal of mine and hit a 300# clean and jerk.

Again, I just wanted to say thanks for everything that you have done and the sacrifices that you have made to make the outlaw community what it is today.

;

This leads to a short discussion of the fall/winter Training Camp schedule. We’re actually planning on doing less camps this year, in major locations, but will be announcing them further in advance and taking a full staff to accommodate more athletes. This round of camps will have far more instructional time, more specific coaches, and will take up two full days plus our traditional Friday lifting session.

Also, and I hesitate to announce this because I’m sure there will be a million questions, we will be adding an instructors course to the schedule. This course will cover, in detail, the instruction and performance of ALL movements that are regularly seen as part of the Outlaw Way program, as well as, feature a basic programming synopsis for all populations. These instructor courses will be VERY limited in size, and there will be both written and practical testing. There will be MUCH more detail to come about this course, including what passing the course will mean to both the instructor and the instructor’s gym, but we wanted to give everyone a heads up as early as possible.

WOD 120626:

BB Gymnastics

1) 5X3 Vertical Clean off High Boxes (at Hip) + 1 Split Jerk – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side

Notes: Complete all Cleans, then one Split Jerk after the third Clean.

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

2a) 5X2 Push Press – heavier than last week, rest 60 sec.
2b) 5X2 Pause Front Squats – heavier than last week, rest 60 sec. DEMO VIDEO (lulz)

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Conditioning

EMOM for 10 minutes:

3 Bar Muscle-Ups

During each rest interval perform AMRAP of Double-Unders.

*Score is total reps of DU.

109 thoughts on “120626”

  2. As if all the motherfuckers ballwashing you daily in the comments wasn’t enough, now we have to endure the emails you receive as well.

  3. BBG : 60, 80, 90, 80, 80kg
    Strength: 120, 135, 142.5, 150kg failed second rep
    2a)80, 80, 75, 80, 80,kg
    2b)80, 80, 90, 95, 100, kg
    Conditioning: 110 DU

    MFS: 4,3, 2

  4. Okay gang, I’ve got a question. We all know that our numbers are skyrocketing on this program and we’re all becoming more turbo awesome week by week.
    What about The Outlaw Way being used to prepare for a sport that isn’t The Sport of Fitness (thanks Castro)? Would you alter anything that we do to get ready for some competitive rugby?

    • Dude, I have a competative rugby player following the Outlaw way to the letter and he is doing awesome! It’s officially his “off season” at the moment so the building is getting him strong without being slow/gassed thanks to the conditioning wods. More people who play rugby should stop focusing on slow lifts (and occasionally putting in power cleans) and follow a program which encourages flexibility also (like Outlaw). However specialised Outlaw may seem, it’s far more diverse than the majority of rugby programs I’ve seen.

    • If he would prefer to be strong but unskilled (in the technical lifts), he could do CFFB. They are designed for contact sports, and have a lot of workouts take place right on the field.
      However, if he likes the Outlaw style, and enjoys throwing heavy crap overhead, then the most simple mod would be to make sure he tries to run on grass (or turf) whenever possible during a WOD.

    • I’m a competitive club-level rugby player currently. I have found CrossFit (in general) to be the best way for me to stay in shape in the off-season. However, I found that most vanilla CF programming didn’t do enough olympic lifting or power lifting in general.

      I’ve just recently begun following Outlaw, and so far I have been more than pleased with the amount of heavy lifting and heavy olympic lifting. While the conditioning WODs are great, the only thing I would think about adding for rugby players specifically is perhaps some sprint work (short or mid-distance, depending on that player’s position). However, this is subject to change as I’m looking forward to putting the Outlaw Way to the test this weekend at a 7s tournament. If I come away feeling great, perhaps no extra work is needed at all.

    • As with all REAL sports — I would say that you could do without the skill training, and instead use that time to do sport specific skill training. I am not TOO familiar with Rugby, and I can’t forsee there to be too much you can practice alone…however if there is anything I would say hit the heavy lifting, conditioning but replace overly skillful shit (kipping hspu/muscle-ups/double unders/pistols) and instead replace them with things like Push Presses, Pull-ups, High height-low rep Box Jumps for power (don’t snap yo shit up), squats, etc.. Then focus additional time on your sports skill/sprints, etc. It is close to a great program for it, I would say CFFB is probably a bit better for you because it focuses less on the skill aspect of CF….though Outlaw will make you more explosive probably.

    • I’m a american football player in germany, and I had been following CFFB for about 2 years. I became very strong but my power output at cleans and snatches was very low compared to dl & bs.

      I have been following the oulaw program for about 3 month during our season, which runs until september/october. I’m following this program 100% from monday to wednesday. Because the games are usually on saturdays, I only do the strength stuff on fridays, maybe the WOD, depending on how demanding this day is. I do not feel slower, I do not feel exhausted. Actually I’m feeling better, more powerful and faster. Just make sure you eat, drink and sleep well and put in some extra sprints.

      Max

  5. BBG
    115-135-145-155-160

    Strength
    1) 205-230-245-255
    2a) 150-160-170-175-180(PR)
    2b) 155-165-175-185-195

    Conditioning
    Nowhere to do MU. Subbed hang power cleans @ 165 lbs
    Total double unders: 353

  6. BBG
    185#x2; 165×3. Missed 2 cleans at 185

    Strength
    1) 295-330-345-365
    2a) 185×3; 195×2
    2b) 185×3; 195×2

    Conditioning
    For some reason ring MU are no problem but I can’t do bar MU. Had no access to rings, so subbed 6 C2B pull ups.
    Total double unders: 179

  7. Hrm, need to find an open pullup bar near me in VA Beach – Near Mt. Trashmore – mine at home just *barely* has clearance for my head! Let the hunt begin!

  8. just got from a couple weeks on mission, think my wrist is finally healed will test it out tomorrow. site looks good.

  9. BBG:
    170, 180 x 3, 190 x 1

    Strength:
    1) 230, 260, 275, 295
    2a) 155, 165 x 4
    2b) 205 x 2, 210, 215, 220

    Conditioning:
    No bar MU’s, did 3 attempts as high on the bar as possible, nearly got one at the end
    155 DU’s

    M/F/S – 2/1/1

    • BBG: up to 105kg

      Back Squats: 140kgx5, 150kgx3, 160kgx2, 170kgx2

      Push Press: 90kg,100kg,110kg (f), 100kg, 90kg
      Paused Front Squat: 100kg, 110kg, 120kg, 120kg, 100kg

      Conditioning: 237 Double-Unders

  10. BBG: 145.155,155,165,165

    Back Squats 260,290,305,320
    Push Press 145,155,165,165
    Paused Front Squat 205,215,215,225

    Conditioning Tonight

  11. BBG
    1) 185×3, 195×2
    Stength
    1) 250, 285, 300, 315
    2a) 185
    2b) 225
    Conditioning – 191 DUs

  12. BBG: 90Kg(F)/80KG

    Strength:
    1) 112.5Kg/125Kg/132.5Kg/140Kg
    2a) 82.5Kg/85Kg/85Kg/87.5Kg/87.5Kg
    2b) 105/105/105/110/110Kg

    Conditioning: 274 DU, DNF on BMU, tore hand on 3rd rep, set 7

    MFS
    455

  13. 1) 215, 225×3 235
    strength
    1)280, 315, 335, 350
    2a) 165, 185, 195, 205, 215
    2b) 205, 225,255, 265, 275-First time I could do this because of patella pain. using wraps from here on out.

    Conditioning:
    330 Du’s

  14. Clean off Blocks 2 + 1 Jerk up to 205
    Back Squat last set 290×2
    Pause Front Squats up to 205
    Push Press 185

    Conditioning–Did ring MUs 170 dus

  15. BBgym: 155 all sets

    Strength:
    1) 220, 250, 260, 275
    2a) 145 all sets
    2b) 175, 175, 175, 175, 180

    Conditioning:
    Skipped

  16. WOD 120626: (shoulder very sore and unstable)

    Cannot do LBBS because of poor mobility in shoulder. Worked up to three rep max front squat:

    1) 65, 2) 124, 3) 154, 4) 204, 5) 224 (f x 2)

    3 x 5, assisted one-arm pull-ups, left arm.

    Hurdle practice 10 minutes

  17. BBG:
    225#>

    Strength:
    1) BS 325, 365, 385, 405(filmed w/ shorts hiked and 26″ gorilla’s showing will post after nap.)
    2a) PP 235#>
    2b) Pause FS 265#>

    Cond:
    MU all unbroken and easy and 378 DU’s

  18. BBG
    1) 165, 185, 205, 205, 205
    Stength
    1) 275, 305, 325, 340
    2a) 185 across
    2b) 225 across
    Conditioning – can’t get the f’n bar MU for some reason

  19. BBG
    1. 185, 195, 205, 215, 225

    Strength
    1. 280, 315, 330, 350
    2a. 190, 190, 190, 190, 190
    2b. 275, 275, 275, 275, 275

    Conditioning
    DNF

    26 Muscle Ups, 98 Double Unders

    Can’t do bar muscle ups so did these on the rings. Only got two muscle ups in the 7th minute so I took the 8th minute off. Double unders were fine just had no time for them after the first minute.

    Kip was off today so wound up burning out.

  20. 1) Worked up to 225

    Strength
    1) 320, 360, 375, 375

    2a) 185, 195, 205, 205, 205
    2b) 225, 235, 245, 250, 250

    Conditioning later

  21. bbg
    1) 145, 165, 185, 205, 225
    strength
    1) 295, 330, 355, 375
    2a) 230 for all sets
    2b) 230 for all sets
    conditioning
    10×3 bar muscle ups each set unbroken emom
    217 total dubs

  22. BBG
    1 95/115/115/125/125
    STR
    1 224/252/266/280
    2a DBSP 3×5@10, 2×5@16
    2b 195/200/200/205/205

  23. BB gym:
    145, 155, 165, 165, 170

    Strength:
    200, 215, 235, 245
    Skipped 2a and 2b

    Conditioning:
    Only worked on the bar MUs- used red bands

    MFS -4/1/1

  25. BBG:

    225, 225, 235(fail on Jerk), 235, 235(failed on Jerk)

    Strength:
    1) 400,450,475,500
    2a)225,225,235,245,245
    2b)275,275,295,300,340

    Conditioning:

    67 DU’s
    Damn Bar MU’s lol

    *Did all parts of WOD at one time

  26. Vertical Cleans
    110

    Back Squats
    155, 165, 175, 185 felt really light today!

    Push Press
    105
    Front Squats
    130

    Conditioning did 3 bar muscle ups EMON for 10 minutes using tiny small band (I’m need of steroids still) … Glad to get a chance to work on them.

  27. I vote for a coaching and competitors course somewhere in the North Central region.

    BBG
    1) CJ from high blocks -> 245, 255, 255, 265 (2+1), 265 (3+0)

    Strength
    1) BS based off 365
    *felt like I could have hit 5 reps that top set
    2a) PP -> 205, 215, 225, 225, 225
    2b) Pause FS -> 245, 255, 265, 275, 285

  28. BBG:

    1) 225, 235, 245, 245, 245

    -Felt pretty good, was bottoming out on the cleans and hitting the top of the blocks on a few reps…anyone else have this problem? If I lower the blocks and come into the bar slowly, it won’t be a tmy hip but at mid thigh

    Strength:

    1) 275×5, 315×3, 335×2, 345×2

    2a) 235, 235, 235, 235, 235
    2b) 255, 265, 265, 275, 275

    Conditioning: 315 DU’s, all MU’s on Rings and half UB

    Had to do Ring MU’s because there was no bar with enough ceiling clearance to do bar MU

    • And yes, if you wonder if I didn’t have enough room for bar MU how would I have enough room for ring MU…well I bent my knees and crossed my legs to get enough space from the ground and did strict MU

      • I have the same problem whenever I do cleans from high boxes. I am extremely flexible so I can go down without losing form but then I end up bouncing the bar of the boxes and into my face. It was pretty comical the first couple times. Now I just have to force myself to stop right below parallel. I can’t go as heavy, but it’s better than starting at mid thigh.

  29. BB Gymnastics

    First time from the blocks, worked my way up. Last set @ 100kg(225lbs)

    Strength:
    105kgx5
    117kg x3
    122.5×2
    130kg x2

    Low bar, felt good.

    85/85/90/90/90 (kgs) in FS and PP – felt good

    Conditioning, total 554 DU

  30. BBG:
    205#, 205#, 205#, 210#, 215#
    Strength:
    1) Up to 335#
    2a) 185# – up 10# from last week
    2b) 235# – up 10# from last week
    Conditioning:
    320 total double unders.

  31. BBG:
    80, 82.5, 85, 87.5(F Jk), 80kg

    Strength:
    Back Sq 96, 108, 114, 120kg
    a) push-press 75, 77.5, 80, 82.5, 86 (F)
    b) pause Fr Sq 80, 85, 90, 95, 100 (F on 2nd)
    Conditioning:
    All bar MU’s and 470 DU’s (pays to weigh in at 161lbs on shit like this!!!)

  33. CFG Data:

    SP:
    95kg
    squats done
    95kg (hit 1 at 100, but felt horrible)
    worked up to 120 (which has been eluding me for the last two weeks)

    Conditioning done. Was so stoked about getting bar MUs (first time ever trying) I didn’t really count DUs, but if I had to guess I got 25 per round, so a rough, possible estimate=250(ish)

    CALEB:
    130
    squats done
    115
    165 (i think?)

    Conditioning done.

  34. BBG – 205, 225, 235, 245, 255

    Conditioning – DNF. Made it for first 5 minutes with 76 DU’s. On the 6th minute I failed to get all three BMU’s, so I finished the last 5 minutes of the workout as an AMRAP of 3 BMU’s and 25 DU’s. Got 3 rounds and had about 35 seconds left and just finished out with max effort DU’s

  35. BB Gymnastics

    185
    225
    240
    255
    265 (missed jerk, hit a 4th clean and stuck the jerk)

    Strength
    Back Squat
    325 x 5
    365 x 3
    385 x 2
    405 x 2

    Push Press
    205 x 2
    225 x 2
    235 x 2
    245 x 2 PR
    255 x 2 PR

    Front Squat w 3sec pause
    225 x 2
    245 x 2
    265 x 2
    285 x 2
    300 x 2

    Conditioning

    All bar MU UB
    468 double unders (there were okay….not great by any means)

  36. BBG:
    1. 205, 225, 235, 245, 245

    Strength:
    1. 310, 345, 365, 385
    2a. 205, 225, 225, 235 (failed 2nd), 235
    2b. 225, 245, 245, 245, 245

    Conditioning:
    357

  37. BBG:
    1. 115-120-120-125-130

    Strength:
    1. 160-180-190-200
    2a. 120 for all
    2b. 140 for all

    Conditioning:
    179, used a band on rds 5 and up

  38. Found out the Y by my house has 400 in bumpers and a platform. Yay!
    1) did high hang. 205×3 215 225
    S1) based off 305 done. Knees adducting bad in 100%
    2a) 215
    2b) 245
    Did 3 sets
    Cond:
    302 DU’s
    Bar muscle ups unbroken, pretty easy.
    1/2/2

  39. BB Gymnastics

    1-225 x 5

    Strength

    1-275,315,335,355

    2a-185,195 x 4
    2b-225,245 x 4

    Conditioning

    -237 DUs

  40. BBG:
    1) 90kg for all sets

    Strength:
    1) 130, 145, 150, 160
    2a) 90, 95, 100, 105 (f first, made second), 105 PR
    2b) 110, 105 (bar load fail), 115, 120, 120

    Conditioning:
    290 DU’s

    Its feckin hot and humid out.

  41. BBG: 1) 185

    Strength: 1) 275,310,325,345
    2a)165 to 175
    2b)235
    Conditioning:
    217 double unders

  42. BBG) 205, 235, 250, 260 (2/3 + Jerk), 265 (2/3 FJerk)

    Strength:
    1) 295, 330, 350, 370
    2a) 205, 225, 240, 250
    2b) 235, 245, 255, 255

    Conditioning: 409 Doubles — No misses on the Bar MUs

  43. BB Gymnastics
    1) 135lb-155lb-165lb-185lb-205lb

    Strength
    1) 255lb-285lb-300lb-315lb

    2a) 165lb-175lb-185lb-195lb-205lb
    2b) 235lb-235lb-245lb-245lb-255lb

    Conditioning
    209 reps( with Titin Vest); unbroken Bar MU

  45. BB gym:
    205, 225, 245, 250, 255

    Strength:
    340, 380, 405, 425

    2a) 185, 205, 215
    2b) 225, 245, 255

    Conditioning: no time

    MFS -2/1/1

  46. BB Gym –
    1.) 225, 245, 255, 265, 275

    Back Squat –
    305, 345, 360, 380lbs

    Strength –
    PP – 235, 245, 255, 265, 275
    FS – 305, 310, 315, 325, 340 (video to come)

    Cond –
    Had to modify almost ripped my pull up bar out the wall, did bent over barbell rows with 225 for five reps plus DU

    361 – tripped a lot tonight

  47. BBG
    1) 199, 209, 219, 224, 224

    Strength
    1) 300, 335, 355, 375
    2a) 215, 225, 235, 240(1)
    2b) 259, 269, 279, 284
    Only had time for 4 sets

    Conditioning
    310 DUs through 8 rds
    Tore my right palm open after 2 reps on the 9th rd and called it quits.

  48. BBG:
    115,115,120,120,125

    Strength:
    1)150, 165,170,185

    2a) 115,115,120,120,135(for 1 rep)
    2b) 125,130,135,140,145

    Cond.
    used rings
    did a single MU just to make sure i still had it
    decided to try purple bands to stick with rep scheme
    got through 6 rounds EMOM. only 25 DU’s in first round (took too much time getting in and out of bands)
    did 3 more MU and called it quits(started failing reps). then did 200 DU’s (for time)

  50. Awesome day just short on time wasnt able to keep up with the quickened pace a 1 hour class keeps on the strength do didn’t finish but got the conditioning in:

    Conditioning
    413 du (mu unbroken)

  51. BBG: 125, 135, 145, 155, 165

    Strength:
    1. 195, 215, 230, 240
    2a. 135, 135, 140, 145, 150
    2b. 145, 155, 165, 175, 185 (felt strong today!!!)

    Conditioning: DU’s 205 (did 1 bar MU every min, still struggle with these)

  52. BBG

    Subbed in high hang cleans as didn’t have boxes.

    135-155-135-135-135

    Strength

    1) 225-245-255-265
    2a) 135-155-155-155-165
    2b) 135-155-175-195-205

    Conditioning

    Not got bar muscle-ups so subbed 6 C2B pullups. 185 DU.

    M-F-S
    4-2-3

  53. bbg- heaviest was 185. I had trouble with these. I guess i just found a serious weakness.

    strength 1) 245,275,295 305F
    2) 205,225,225,235f. I tried power cleaning 225 back on the rack and ate shit. First few days back form injury and i guess my body just isn’t used to the volume like it was before. Called it quits on the strength stuff to avoid another stupid overtraining injury.

    conditioning- 520
    All bar muscle ups easy and ub took about 10 seconds each time. I really didn’t start feeling bad until the last couple of rounds. then it got pretty hard.

  54. BB Gymnastics
    1)225# All sets

    Strength
    1)275-310-330-345
    2a)210# All sets
    2b)245-245-245-245-265

    Conditioning
    274 DU…Fun wod… first time doing Bar MU

    2/2/2

  55. 5 x 3 cleans done Monday 215, 225, 235, 245, 255
    5 x 1 Jerks off blocks 225, 235, 245, 255, 265, 275PR

    Squats: 5 x 280, 3 x 295, 2 x 305, 2 x 315
    PP 165, 170, 175, 180, 185 1 + 2f
    Pause FS 225 for all 5 x 2

    By the time we finish this cycle, I’ll know what weight to use…

    Conditioning: 2 big fat pull-ups on minute (missed every bar MU) 50, 50, 25, 25, 30, 30, 30, 30, 27, 25 = 322 uncountable reps…

  56. BB: 155,175,185,205,195(f)
    1) 275,305,325,340
    2a) 135,155,155,155,155
    2b) 165,185,205,215,215
    Conditioning: 360 DU’s

  57. BB Gymnastics

    1) 5X3 Vertical Clean Hang at Hip + 1 Split Jerk – heavy but fast, rest 60 sec. (185,205,225,235,245)

    Strength

    1) Back Squat: 1X5 @ 270, 1X3 @ 300, 1X2 @ 320, 1X2 @ 335 – rest 2:00-3:00 between sets.

    2a) 5X2 Push Press – 225 across
    2b) 5X2 Pause Front Squats – 230 x 3, 235 x 2

    Conditioning

    EMOM for 10 minutes:

    6 C2B Pull ups

    During each rest interval perform AMRAP of Double-Unders.

    275 Double unders total

  58. BBG
    5×175
    – Legs a little tight

    Strength
    Hatch squat
    2a) 155, 4×165

    Conditioning
    348 dubs
    – Shoulders pretty tired but felt good

  59. muscleups were fucking easy mode bro, but what the fuck is with the superstars getting 300+ DUs… drugs man. I got like 150. was I supposed to do a full minute of doubles after my muscleups, not just use the remaining time of the one minute?

  60. BBG: no boxes, did hang cleans at 145

    HBBS: hit all the reps up to the last programmed set at 225#, decided to see if i could hit some of my old numbers, failed at 275, and hit 255

    2a) push press started at 135, last 2 sets at 165
    2b) pause FS started at 165, last set at 205

    Was so fired up after the strength work that I went right into the kitchen and ate dinner, no conditioning.

  61. BBG
    stayed power for cleans 185 185 185 205 205
    skipped squats, knees still dont like squating over 135

    conditioning
    510 double unders

  62. Gymnastics
    50kgs

    Strength
    Recovering from injury and taking square slowly. Skipped back squats today. So hard. I luv back squats

    1a&b) 50kg (not heavy not light)

    Conditioning
    Had to scale bar MUs to attempts which ended u more like bar to sternum pull-ups. Just couldn’t get chest over the bar for the finish.
    80 DUs

  63. 5×3 clean off high blocks + 1 sj 225/235/245/255/265

    back squat 5 @ 340 ; 3 @ 385; 2 @ 405; 2@425

    pp 5×2 215/225/235/245/255(old 1 rep)
    pfs 5×2 275/290/300/315/325

    conditioning: later hopefully

  64. BB Gym – My buddy was over using my spare plates to bench so I couldn’t make my normal “blocks” – Subbed 90kg Hang Cleans for box cleans

    90kg, 90kg, 90kg, 90kg, 90kg – All felt real good tonight

    Back Squat

    145kg x 5, 162.5kg x 3, 170kg x 2, 180kg x 2 – Very happy with this. My actual 3 rep from the testing day was 170kg x 3 and I knew I had more in me so this proves it. Bar was moving fast.

    Push Press – 105kg all sets (F on 2nd rep of 3rd and 5th set)
    Front Squats – 130kg all sets

    I think I chose perfect weights tonight. Both fails on the PP were very very close, just couldn’t quite grind them out. The front squats were all difficult but steady, I probably could’ve gone up 5kg but they would’ve been real grinds..

    Conditioning – Can’t do Bar Muscle ups and didn’t feel up to the conditioning WOD so I did something different instead..

    Even minutes – 5 deadhang pullups + 20 double unders
    Odd minutes – 5 strict ring dips + 20 double unders

    Completed.

  65. gym: 185, 185, 195, 195, 205. First time on programming change. Love it. Getting used to high box start position.

    Strength: BS: 225, 265, 285, 305
    PP: 185, 195, 205, 215, 225 fail on last 225 once, rebound, made
    PFS: 185, 195, 205, 215, 225 felt light once well warmed up, don’t know why took so long to warm up, but whatever. I’ll go kill myself with an air syringe.

    Conditioning: 251……muscle ups weak right now….working on it.

    Thanks for everything. I’ll be back

  66. I’ve been following this programming for a week and have learned a ton and continue to learn everyday. One question I have, is it ok to break up the workout into two sessions, maybe doing the BB gymnastics and strength work in the morning and the conditioning at night.

    Living in Texas I notice that after about 30 minutes in my garage with 100+ deg. temperatures I am completely drained of energy and have lost about 5 lb’s in sweat. By the time I get to the conditioning work, my strength has completely deplinished I am ready to pass out. I’m glad to do the workout all in one session if that is the preferred method, but I wasn’t sure if it would be more advantageous to do the conditioning at night when I can perform a lot better from being rehydrated and having a lot more energy?

    Your thoughts are appreciated!

    • I hit my workouts all in one session, I know some of the other outlaws do the same…As far as is it “designed” to be done all at once…I dont know, only one of the coaches can answer that.

  67. BBG:
    100×4, 110 – missed last clean at 110

    Strength
    Squat: 120, 135, 142, 150

    PP: 85, 90×4
    FS: 120, 110×3, 115 -120 was a little too much

  68. BBG – 185 – 205

    Strength
    225 – 255 – 275 – 295

    PP: 185
    FS : 205

    EMOM
    5 CTB Pullups
    340 DUs

  69. BB Gymnastics

    185 for all sets

    Strenf

    1) 265, 300, 320, 335

    2a) 155, 155, 185, 185, 185
    2b) 225, 235, 235, 245, 245

    Conditioning to follow

  71. BB Gymnastics:

    Will do cleans later this week

    Strength:

    Back squats

    5 reps @ 85 kg/187 lbs
    3 reps @ 95 kg/209 lbs
    2 reps @ 100 kg/220 lbs
    2 reps @ 105 kg/231 lbs

    Push press 2 reps: 55 kg/121 lbs – 57 kg/125 lbs – 60 kg/132 lbs – 62 kg/136 lbs – 63 kg/139 lbs PR

    Pause front squats 5X2 reps @ 75 kg/165 (3 reps) – 80 kg/176 lbs – 80 kg/176 lbs – 80 kg/176 lbs – 80 kg/176 lbs

    Conditioning:

    4 rounds of:

    5 banded muscle-ups (1st round purple band, rest green band)
    10 front squats @ 40 kg/88 lbs
    30 double unders

  72. Got up to 215 on Cleans and Jerk

    No back squat, doing it tomorrow
    Front squat- worked up to 235
    Push Press- worked up to 185

    Subbed 5 pullups and 10 pushups because my head hits the ceiling at my gym if I do the bar muscle up. Lost track of DU’s.

  73. BBG: 165, 185, 205, 205, 215
    BS: 235,255,275,295(f at 107%, Should have followed as written)
    PP: 195 x 5
    pFS: 205 x 5
    Cond: DNF
    Extra work: AMRAP 24hrs Find your testes and harden the fuck up

  74. BBG 185# throughout

    Strength
    1) 295, 325, 340, 365

    2a) 185, 205, 225, 235, 241(1)
    2b) 225, 245, 275,275,275

    Conditioning
    Scaled to 1 bar muscle up after the first minute.
    310 double Unders

  75. BBG: 155, 185×3, 195
    Strength:
    Back Squat: 260×5, 295×3, 310×2(fail 2nd rep), 325×2(fail 2nd rep)-what a puss
    Push Press: 185×5
    Front Squats: 235×5

    Conditioning: 565 Double Unders

  77. vertical clean 5×3: 185×2 205×3

    backsquat: 250/285/300/315

    push press 5×2: 185/190/195/200/205
    pause front squat 5×2: 195/210/220/230/235 1+1 fail

    metcon: torn hands, did air dyne bike instead 30 sec ME 30 rest, 10 rounds

  78. Only had time for the BBG and Conditioning today.

    BBG: 2 cleans + 1 jerk. Worked up to 3 sets at 225# felt pretty solid.

    Conditioning: 526 DUs. All BMUs UB, did 50 DUs per round except the final rd i did 76.

  79. WOD 120626:
    BB Gymnastics

    1) 155-155-155-160-166lbs.

    Strength
    1) 229-260-271-287lbs.

    2a) 165-171-177-177-177lbs.
    2b) 196-205-210-216-221lbs.

    Conditioning

    EMOM for 10 minutes:

    5 CTB Pull-ups

    During each rest interval perform AMRAP of Double-Unders.

    *Score is total reps of DU.

    282 Double Unders

  80. BB – Started at 185 ended at 225 but failed.

    1)Strength
    280/ 330/ 345/ 365

    2a) 185/ 205/ 215/ 215/ 215f
    2b) 225/ 245/ 265/ 265/ 275 (Had to man up after watching akinwale hit 225)

    EMOM for 10 minutes no second clock so just did 50 double unders into 3 jump bar muscle up for 18 minutes. 450-500 double unders

  81. Barbell Gymnastics:

    145, 145, 150, 155, 160

    Strength:

    1. 205 / 225 / 255 / 275

    2a. 155, 160 (f second pp), 155, 155, 155
    2b. 155, 160, 165, 175, 185

    Still conservative with squatting, but strength starting to come back and presenting minimal knee pain (even with meniscus tear).

  82. (First day of Outlaw programming)

    BB Gymnastics:
    5 x 185#
    (First time using the boxes, felt like I couldn’t get the bar up and I had to get under it faster. I guess that’s the point)

    Strength:

    1. 275, 295, 315, 335

    2a. 5x 185#
    2b. 5x 205#

    Conditioning:

    Missed one round. 180DU.
    (Is it just me or are bar MU considerable harder than ring MU?)

  83. BBG
    1) 185, 185, 195, 205, 205

    Strength:
    1) Back Squat: 245, 275, 295, 305
    2a) 5X2 Push Press: 185, 195, 205, 205, 205
    2b) 5X2 Pause Front Squats: 225, 245, 245, 245, 245

  84. Had to skip the back squats today and could only do power cleans because of some bad tendonitis in my left knee. Any ideas for how to cure this would be great.

    BBG –

    185-185-185-195-195

    Push press –

    185-195-205-205-205 – feeling weak

    Conditioning –

    Rx’d 365 DU’s

  85. M/F/S – 3/6/4, 109 degrees outside, hand ripped open from snatches the day before

    BBG
    185 across due to hand pain, yeah im complaining. whateva

    Strength
    1)255/290/305/320

    2a)205/215/215/215/215
    2b)205/215/215/215/225

    Conditioning
    couldn’t maintain EMOM, outrageously hot + hand pain

    150DU + 18 MU in 10 minutes

  86. bbg with my new boxes:
    115/125/130/130/130

    back squat: 147.5/167.5/175/185

    subbed outlaw crossfit conditioning:
    4 rft: 5 mu 10fs 135 30 du: 18:40

  87. BBg
    185×5
    Strength
    1) 285, 320,345,355
    2a) 165,175,185,190,190
    2b) 225,235,245,255,255(1)
    Conditioning
    Blue/Green band b.m.u.
    Double unders were sad
    2/3/6

  88. BBG
    185
    strength
    1) 245 255 275 300
    2a)155 165 175 185 185
    2b)205 205 210 215 215
    conditioning
    green band bmu
    50 du

  89. BBG:
    185, 185, 195, 195, 195
    (*forgot the split jerk)

    Strength:
    1.)255×5 275×3 290×2 305x1F
    2a.)160, 165, 170, 170, 175
    2b.)195, 195, 205, 205, 210

    Conditioning:
    As Rx
    210

  90. 8/3/12
    WOD 120626:

    BB Gymnastics
    1) 5X3 Vertical Clean off High Boxes (at Hip) + 1 Split Jerk – heavy but fast, rest 60 sec. 209, 231, 209, 209, 231lbs

    Strength
    1) Back Squat: 1X5 @ 285, 1X3 @ 315, 1X2 @ 335, 1X2 @ 355lbs(2nd rep a bit high) – rest 2-3min.
    2a) 5X2 Push Press – heavier than last week, rest 60 sec. 185, 195, 200, 205, 215lbs
    2b) 5X2 Pause Front Squats (3 sec pause)– heavier than last week, rest 60 sec. 245, 255, 265, 270, 275lbs

    Conditioning
    EMOM for 10 minutes:
    3 Bar Muscle-Ups

    During each rest interval perform AMRAP of Double-Unders.
    *Score is total reps of DU.
    53/37/39/29/35/36/21/37/25/58 Total = 370

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