121123

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Sometimes you ask Santa for a M4 Carbine assault rifle, and you get a 6 pack of white mid-calf socks from Walmart—it is our aim, at Outlaw Industries, to never give you a 6 pack of white mid-calf socks…

As a gift to anyone who enjoys watching people compete in exercise (I.E. you dorks), we will be broadcasting every second of the inaugural Outlaw Open live on U Stream. This will be a 100% professional broadcast hosted by myself and Spencer Arnold (lulz), along with many other Outlaw miscreants dignitaries. We will also be broadcasting a live pre-game show on Thursday night at 8pm EST. The “pre-game” show (in quotes because I think Spencer and I will be “pre-gaming”) will include interviews with as many competitors as we can find, and our expert analysis of the workouts and predictions of times/loads and winners of each (because we know you guys love that stuff).

More details of the broadcast, and the heat lists and workout times for the entire event will be announced on Monday. As for now, tell your friends you will be glued to to your laptop/iPad/iPhone for the entire weekend, because you REALLY want to watch some people exercise.

WOD 121123:

Strength

1) Every 15 seconds for 5 minutes (21 total reps):

1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 1X8 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 100% – based off heaviest set from 121116, rest 60-90 seconds.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

3 rounds for total reps of:

1 min ME Burpee Over-the-Box Jumps 24″ (touch on top required)
1 min ME C2B Pullups
1 min ME DB Ground to Overhead 50/35#
*Rest 1 minute.

Midline

5 min alternating BB TGU 95/65#

Notes: This should not be performed for max reps. Keep technique clean and move smoothly through each rep.

57 thoughts on “121123”

  1. So excited I just have to share! In September my workout partner and I decided to try the Outlaw way. We decided to try it until December and assess whether we would continue. I have my own box set up in my single car garage. I am F/48/135lbs, crossfitting for 3 years. This is the best programming I have ever followed ! The Outlaw Way Rocks!! In 2 months I have PR’d 8 Lifts!
    OHS from 95 to 115lbs, BS 160 to 180lbs, Bench 95 to 110lbs, FS 140 to 160lbs, Clean 120 to 130lbs, Jerk 120 to 140lbs, Snatch 75 to 90 lbs, Strict shoulder press 95 to 105lbs! In two months an average of 15 lbs, for a total of 130lbs. For this old girl that is impressive indeed.
    Thanks Outlaw Way!!!!

  4. Dumb ass newb here. I’ve read through all the FAQ’s and back tracked on the time line without success in finding:

    BB TGU. What is a TGU?

    Also, the banded deadlift demo vid is either missing, or not viewable on my mac. Anyone else missing it? Many thanks for this awesome resource!!!

  5. Strength:
    1) 55kg+blue band
    2) off 45kg

    Cond: 98 reps

    Midline:
    Shoulder hurts so only did 4 with a 15 kg bar, did hollow rock and superman for rest of time.

  6. Strength:
    1) 180+Blue and Red Bands
    2) Off 145

    Cond:
    19,19,19
    12,10,12-need to work on rhythm with CTB
    18,19,19
    Total:147

    Midline:
    First time ever doing TGU, ended up using just the barbell-11

  7. BBG
    1) Blue Band and 165#
    2) off of 135#

    Conditioning
    119 Reps

    Midline
    45# and did 8 reps

    Too much turkey so I went and ran a mile too!

  9. Oly/Strength
    A. Power Snatch + Hang Power Snatch + OHS (narrower grip than usual, ub, kilos)
    40/2 45/2 50/2 55/2 60/2 65 70 75 80 83 (182 lbs)
    B. Power Clean + Hang Power Clean + Push Jerk (ub)
    60 65 75 85 95 103 (227)
    C. 5x 1&1/4 Front Squat @ 125 kg (275) no belt, EMOM

    SSC Every 2 mins for 20 mins (10 rds)
    3x CTB DH Pull-up @ +15 lbs (pronated)
    9x HSPU (lim rom; strict)
    Row until 40 sec (1000+ m total)

    Conditioning:
    Burpees Over Box Jumps: 12, 10, 10
    CTB Pull-ups: 25, 20, 20
    DB GTO 2×50: 12, 10, 10
    Total = 139 reps

    Not sure if DB GTO was supposed to be done with 1 arm or 2, so I did with 2×50 lbs.

  10. worked at GLOBO (Gold’s Gym) today with the wife.

    Deadlifts @ 405# no bands; I forgot to bring some.
    Bench press: done and did 4 extra reps at 100%, mainly because I felt good in the shoulder.

    Conditioning sucked and I lost count. Also, FYI – dry heaving and fear of vomiting in Gold’s Gym apparently a no-no. Who knew.
    Oh and double arm DB GTO – yuck!

    TGU: only had time for 2 reps. I was told that they were unsafe and I should be using a KB.

    *all done in mid calf white socks with blood stain on left shin! #old&ugly

  12. Strength
    1. 125 blue bands
    2. based off 135

    Conditioning
    BBJ 11,11,12
    C2B 15,15,17
    G2O 9,9,11
    Total reps= 110

    Midline Done

  14. 1)Deads off 525 so 315 blue bands rogue rig wow starting to get heavy :
    2) bench off 265 hit all but last got it for one and had assistance on last two reps “spot me bro ”
    Metcon
    1)20-15-18
    2)29-21-18
    3)10-11-12 used 53 lb kb’s so it was a c&j
    =154

  15. Strength:
    1) 88kg, green bands
    2) up to 105kg

    Condition:
    Lost count, used two 22,5kg DBs

    Midline:
    GHD situps
    Reverse hyper

  17. Strength:
    1) 275# + green band + red band
    2) based on 205#

    Conditioning:
    100 reps
    Used 53# KB

    Midline:
    6 reps
    65#

  18. Strength:
    1) Based off 425
    2) Based off 185

    Conditioning:
    *strict ring pull-ups/alternating 50#kb snatches
    -133 reps

    Midline:
    1@95#, 1@85, 5@75
    -shoulders were gone

    M/F/S
    1/6/2

  20. Str
    1) off 400
    2) off 260

    CND
    1) 13-20-7
    2) 10-15-10
    3) 11-14-8

    108 total

    Used 45lb DBS, heaviest we had. I still was awful at these

    Midline

    Fucking….0

    I literally couldn’t even do 1, need lots of practice here.

  22. Conditioning:
    Burpees Over Box Jumps: 14, 12, 10
    CTB Pull-ups: 20, 20, 15
    DB GTO 2×50: 14, 9, 8
    Total = 122 reps

    Not sure if DB GTO was supposed to be done with 1 arm or 2, so I did with 2×50 lbs.

  24. Worked out in girlfriend’s neighbor’s laundry room.

    1. Deadlift @ 295 no bands (it was all the weights he had). Had to gently kiss weight to tile flooring, which was the hardest part.
    2. 195×8, 215×5, 225×5, 250×3, 265×3, 275×3

    Conditioning:
    Subbed “Touch Ground then touch Drop Ceiling” for box jumps, strict pullups on door frame bar

    30ish per round, 13ish per round neutral grip, 20 per round

  25. STR-
    1)265 regular DL no access to bands
    2)120, 130, 140, 155, 165, 175×2 then fail
    COND-
    1)15, 21strict, 4
    2)10, 10 butterfly, 5
    3)11, 7 butterfly, 5
    Total 36, 38, 14

    MIDLINE-
    Can’t even do a TGU with the bar tryed failed trying for 2 mins the did 2 reps with a 35lb kb really smooth and felt it.

  26. DL 180 kg + Green bands
    Bp: 3×140, 4×130/135, 3x140kg all paused
    5x5x140kg 3boards paused

    Metcon:

    15-15-20
    15-15-15
    11-10-15

    53lbs kb. 131 reps

  29. Strength
    Based off 315
    Based off 205

    Conditioning
    114 reps

    Midline
    Had to use 65 lbs bb 5 total reps 3 misses on left arm

  30. Strength

    1) Deadlift- Forewent as my back is still F’D

    Doc told me to take 600mg Ibuprofen 3x a day for 5 days and says it could/ should heal it (tore rt side of erector spinae 8 months ago)

    2) Benched 260×2 with last one assisted, I didn’t do the WOD last week because I just started yesterday so I guessed. 260×2 is an all time PR though.

    Conditioning

    3 rounds for total reps of:

    Burpee BOJ- 26” box (only one I had)- 12, 11, 14
    C2B- 19, 17, 14
    50lbs GTO- 9, 9, 9

    Total: 114

    Midline

    5 min alternating BB TGU 95/65# lol…95?! people can actually do this?… I got 5 per arm with a 45# only.

    I’m posting my sex/age/height/weight every time so we can all compare. I urge you to do the same, if not #’s are fairly meaningless for the rest of us!

  31. 1) DL@185#+purple band. First time made in banded…loved it!
    2) off 155#. Missed last rep @145#.

    Conditioning:
    Burpees BOJ @ 24″:11/12/11
    C2B: 5/6/6 (just started making them properly so that my chest would actually touch the bar every time, therefore I was not able to connect them)
    BB G2O @35# 22/20/23 (too easy)

    total: 116

    Midline: 2 right arm& 1/2 left arm (lost balance going down). It’s super hard….

    Then box WODs

    wod1:
    2-4-6-8-10
    Squat cleans@3/4BW
    strict PU
    military DB press@35#
    HSPU
    Time: 17:40min.

    WOD2:
    50 DL@80kg for time. Time: 3:35min. (thanks to all the speed DL practice last weeks)

    F/28/5’7″/155#

  32. DLs with 255lbs and green band strap across center with sumo deadlift stance
    Bench = off 210

    Conditioning (misread the DB Ground to Overhead and did 1 arm with a 53lb dumbbell)
    18-23-23
    16-21-19
    14-20-18

    TGU
    First time really so only did 45lb bar bell – 7 reps

  33. At home for Thankagiving and visited my buddies gym down the street. Last workout till Monday so I went heavy and played around.

    Snatch

    245, 265(m), 270(m, close!)

    Clean and Jerk

    295, 315, 325(m)

    Back Squat (High Bar)

    Single to 385
    Double to 355
    Triple to 335

    Conditioning

    Heavy Amanda
    7-5-3 Muscle Up/Squat Snatch 185#

    5:52

  34. 1 225+blue bands
    2 off 225, all successful

    Conditioning (rgt shoulder hurts, slowed me a bit today)
    22/16/12
    18/16/10
    10/9/9
    tot: 122

    Midline
    both sides 45/45/75/95

  35. 41/6’2″/204

    1) 300# w/rage green bands.

    2)
    175#
    190#
    205#
    230#
    255# – 2 of the 3 reps were assisted

    3) Total: 162
    BOB’s: 20/12/12
    C2B: 25/13/14
    DB: 23/22/21

    TGU’s: Worked up to 70#. Bad shoulder can’t take it, shut it down.

    • DB’s were: DB wasn’t plural in the post so did 1 arm snatches. For the record in case 2 db’s were rx’d.

  37. Tree Farm Partner WOD
    5 rounds
    Partner 1: Max reps front squats with ~115lb log
    Partner 2:
    5x lateral jumps over 24″ log
    75′ sprint
    10x lateral hops over 4″ log
    75′ sprint
    15/10 push ups

    I got 69 squats
    Winchester skipped the squats
    Time was 12:06

  38. At work only able to do conditioning.
    Round 1: 13, 10, 15
    Round 2: 10, 7, 15
    Round 3: 10, 8, 16
    Total 104

  39. strength
    Deadlift: 120+25%band tension
    Bench 8@70kg 5@75 5@80 3@85 3@90 3@100 (got 1)

    Conditioning
    Rd1 16/19/10
    Rd2 14/15/10
    Rd3 13/15/10
    Total 122 reps

    Midline
    15 reps @30 kg

  40. Strength –

    1) Banded Deadlifts: 320# + Purple bands

    2) Bench Press based off of 260#; 10# heavier than last week & a pause @ the bottom.

    Conditioning –

    99 reps

    Midline –

    Dropped ’em down from a 70# KB, to a 53 pounder! Gotta get back right with these!

  41. Strength
    1) based 68% of 465 didn’t have bands worked speed with 315 could have went a bit more.
    2) 155×8 165×5 170×5 185×3 195×3 225×3 but had help with all 3 reps on last set about 20lb to heavy.

    Conditioning
    84 Reps
    With strict pull-ups and 45#dumbells
    Midline
    45# and did 6

  43. Out and about in transit for a mission out here. I have been out of the gym for about 3 days now. Went a little crazy today.

    The gym was holding a little contest:
    Max reps: 1 minute
    135 back squats
    Score: 48
    Took first and a 30 dollar gift card to the local post exchange.

    Did 4 rounds:
    2 minute AMRAP:
    60 sit-ups
    20 push-ups
    Rest 2 minutes between each
    R1: 1+10 sit-ups
    R2: 1+9
    R3: 1+3
    R4: 1+6

    3 rounds:
    1 minute ME over the box jumps
    1 minute ME c2b pulls
    1 minute ME KBS @ 55
    1 minute rest
    Scores:
    R1: 29-19-21
    R2: 26-14-23
    R3: 30-15-19

    Felt great and went for it: King Kong
    I failed to finish this workout about 9 months ago. The cleans ate me alive.

    Not this time.

    Time: 2:36
    Thanks for the programming.

  45. Strength:
    1.) 255 + Bands
    2.) 147×8, 157×5, 167×5, 190×3, 200×3, 210x2xfx1

    Conditioning: 102 total
    15, 12, 11
    14, 14, 14
    8, 7, 7

    Midline:
    4 reps total as Rx

  46. Strength
    1) Deadlift: 305lbs + somewhere between 25% and 35%
    2) Bench Press: 150/165/175/195/205/215
    Conditioning
    Rnd 1: 12/14/9
    Rnd 2: 11/14/9
    Rnd 3: 10/13/8
    Still kipping on C2B
    Midline
    First time doing this much weight, got 3 total haha. 2 with right arm, 1 with left.

  47. Conditioning:
    Rd 1: 9/6/14
    Rd 2: 9/6/14
    Rd 3: 9/7/15
    89 total reps
    GTO with 25lb DBs

    Midline:
    7 reps with 35lb

  48. 1) Banded DL- 279# based off 465#
    2) Bench Press- 1×8@ 210#, 1×5@ 225#, 1×5@ 240#, 1×3@ 270#, 1×3@ 285#,
    1×3@ 300#! BW@172!
    Cond-
    163 reps
    Rd 1- 18,19,20
    Rd 2-14,19,20
    Rd 3- 15,14,22

  49. strength
    1/ 110kg red band to 4″ deficit
    2/ off 100kg

    conditioning
    129 reps
    1 – 12,20,15
    2 – 12,17,13
    3 – 12,14,14 (2x45lb db power clean & jerk)

    midline
    worked up from 20,30,40,43kg 1x each arm

  50. I’ve been following for about a month with some others from my box CF STL (a week behind)… I decided to start posting my progress! Thanks for posting all this, Rudy…

    Stats: F/30/5’6’/135

    Strength:Red Bands
    2.) 80×8, 90×5, 95×5, 105×3, 115×3 (I was told my hands are too close together… hmmm)

    Conditioning: 82 total
    11(I totally bit it on one of these), 11, 10
    10, 10, 9
    8, 8, 8

    Midline:
    First time doing BB TGU’s, worked on them with a 15k bar. just did a few on each arm.

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