Outcast Strength & Fitness

1 round
1min max distance farmer carry 32/24
1min max rep reverse step sandbag lunge 50/30 (20sec rest)
... 1min max rep HR press up
Then
4 rounds
16 alternating DB bicep curl (8 each arm)*
25 banded tricep pull down
*Stand with your back to a rig upright to ensure you don't use momentum
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We’ll let you in to the dirty little secret that EVERY single successful person has used to get them where they want to be . EFFORT & CONSISTENCY . That’s it... . Please send a monthly payment of £36.84 for the next 5 years to us to cover this groundbreaking information👌🏻 . #crossfitswansea #outcastswansea #workhardstayhumble #teamoutcast #staytruetoyourcrew #crossfit #health #fitness #strength #effort #consistency #intensity #community #thisgirlcan #simplenoteasy #gym #swansea
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Took a few attempts (coordination at 6.30am appears to be somewhat sluggish😂) . The morning crew showed they truly are #elite athletes during this mornings warmup shenanigans . Reckon an Outcast volleyball team could be a possibility for #Tokyo2020... . #crossfitswansea #outcastswansea #workhardstayhumble #teamoutcast #staytruetoyourcrew #crossfit #health #fitness #strength #play #warmupgames #elite #intensity #community #shenanigans #thisgirlcan #simplenoteasy #gym #swansea
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In teams of 4
30min AMRAP
Max cal row
... Max cals airbike
Every 3min perform 10 synchro burpees
Score is total amount of calories
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After challenging our squatting and pulling today we’re testing something very different tomorrow . THD ABILITY TO SHOW UP TO A CARDIOTASTIC SUCKFEST . If you don’t show, no dramas, we don’t judge... . We will however spend the rest of our days trolling you on social media, tagging you in the most inappropriate posts we can find . You have been warned . #crossfitswansea #outcastswansea #workhardstayhumble #teamoutcast #staytruetoyourcrew #crossfit #health #fitness #strength #intensity #community #thisgirlcan #cardioisnthardio #yourjustawuss #simplenoteasy #gym #swansea @ Outcast Strength & Fitness - Crossfit Swansea
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Superset
4 rounds
8 sandbag squat
... French pull up (1, 2 or 3 reps)
Then
1min max prowler shuttles 70/50
1min max rep ball slam 9/7
Score is shuttles + slams
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Max rounds in 3 minutes of:
3 Power cleans 60/40
6 Push-ups
... 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.
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In pairs 90sec on 90sec off for 30min
30 sec max rep DB glute bridge bench press
30 dbl under
... In remaining time
1 burpee
2 x 5m shuttle sprint
Score is round with fewest burpees
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Back to our weekly breakdown of wha gwa’n at the house of awesome
Book on, show up, do the work, high some fives, be a good human👌🏻

Part 1
Max distance SB carry @ 50% BW*
Max SB bench press @ 50% BW*
... * if you are unable to bench press 50% BW sandbag, go lighter but use same SB for carry
Part 2
AFAP 2 sets of;
Half distance and half bench press reps of Part 1 with same sandbag
Score is Max distance of Part 1. Each length is 15m(ish)
Rest as needed between sets.
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(Add hilarious ‘Knees up Mother Brown’ or any other cockney gibberish soundtrack) . Morning crew getting prepped to lift some weights before putting them down again . #crossfitswansea #outcastswansea #workhardstayhumble #teamoutcast #staytruetoyourcrew #crossfit #health #fitness #strength #prowler #intensity #community #kneesup #simplenoteasy #gym #swansea

For quality
6 rounds
1 Power clean (pause in catch)
... 2 Hang power clean (pause in catch)
3 box jump 30/24
Use a weight that challenges but doesn't allow form to breakdown
Rest between each round and aim to make every lift look identical
Land soft and quietly on box jumps, do not land in a squat, land in power position
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#teamoutcast #staytruetoyourcrew

Today the @tfench sandbags are your best buds, hold onto them and never let go❤️ . #crossfitswansea #outcastswansea #crossfitstrongman #workhardstayhumble #teamoutcast #staytruetoyourcrew #crossfit #health #fitness #strength #sandbagtraining #intensity #community #thisgirlcan #simplenoteasy #gym #swansea

In pairs
100 wallball
80/70 airbike cals
... 60 burpee
40 sandbag over shoulder 50/30
20 K2E
Apart from the sandbag over shoulder, the sandbag must be held off the floor throughout the workout. If it touches the ground both partners must perform 30 synchro air squat
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Be honest, you missed the sleds right? . #crossfitswansea #outcastswansea #workhardstayhumble #teamoutcast #staytruetoyourcrew #crossfit #health #fitness #strength #prowler #intensity #community #thisgirlcan #simplenoteasy #gym #swansea

Today’s workout is designed to make you an unstoppable force . Either that or if your car ever breaks down you’ll have no problem pushing it to the nearest garage👌🏻 . Deadlifts & sled pushes, it’s what hump day was designed for... . #crossfitswansea #outcastswansea #workhardstayhumble #teamoutcast #staytruetoyourcrew #crossfit #health #fitness #strength #prowler #intensity #community #thisgirlcan #simplenoteasy #gym #swansea
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Superset 4 rounds
8 deadlift (same weight throughout)
15m sled sprint 70/50
... Then
21-15-9
Ball slam
Squat thrust burpee (no press up)
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Group training isn’t for everyone but with this being our 11th year of educating people to help become the most awesome humans possible, it is and always will be the nucleus of what we do . Accountability, fun, all the bants, support . Just a few of the reasons why it can be so effective... . ‘If you want to go fast go alone, if you want to go far go together’ - African Proverb . #crossfitswansea #outcastswansea #workhardstayhumble #teamoutcast #staytruetoyourcrew #crossfit #health #fitness #strength #tribe #intensity #community #thisgirlcan #simplenoteasy #gym #swansea
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You can try and get fit with solitary training with headphones and it may work.



The first time you step through the door people greet you and introduce themselves and you become part of something very special.



All of the coaches offer continuous support and feedback on all aspects of your progress individually and fantastic workout programming.



Sadly, there are downsides to becoming an outcast. I have had to buy all new clothes as they are to big now and also my raised energy levels are making everyone else a bit worn out.

Tried most gyms in Swansea at some stage and was bored of the same old routine. Go to gym, hang around waiting for a piece of equipment to free up, lift and then repeat. I would never have pictured myself joining a Crossfit gym but after being swayed to give it go, I went for a taster session here. Initially, upon first entering, I thought “this is a strange looking gym”, but 3 months on now and I love it, now I can never see myself going back to a standard gym again. This place is not a just a gym, it’s a community and you’re made to feel part of it from the moment you walk in. The coaches are awesome, friendly and will always guide you to achieving your full potential. I highly recommend this place to anyone looking to take up crossfit, or even if you’re just looking become fitter and healthier.

I was a complete newbie to crossfit when I joined and was really nervous. But the community was so welcoming and encouraging. It really is a safe place for beginners to start. You will feel at home straight away.





The coaches are legends too! They know what they are taking about! Even in a busy class it feels like you have a personal trainer.



Throw away all your preconceptions of "crossfit" and come along and give it a try!



"Work Hard, Stay Humble"

I have been going here for nearly 4 years and it has been, and continues to be, an absolute revelation in my approach to personal fitness. The skills, knowledge and attitude of the coaches have helped me reach a completely different level of fitness, one I never thought I would attain. I have now been to a few different Crossfit gyms whilst travelling and for competitions and they are all good and subtley different....but Crossfit Swansea feels uniquely open, friendly and keen to focus on your long lasting fitness and longevity which, as a slightly older member, is particularly important to me. Oh and I've made a shed load of friends there. If in any doubt, just come down and try it out for yourself.

You can try and get fit with solitary training with headphones and it may work.



The first time you step through the door people greet you and introduce themselves and you become part of something very special.



All of the coaches offer continuous support and feedback on all aspects of your progress individually and fantastic workout programming.



Sadly, there are downsides to becoming an outcast. I have had to buy all new clothes as they are to big now and also my raised energy levels are making everyone else a bit worn out.

Tried most gyms in Swansea at some stage and was bored of the same old routine. Go to gym, hang around waiting for a piece of equipment to free up, lift and then repeat. I would never have pictured myself joining a Crossfit gym but after being swayed to give it go, I went for a taster session here. Initially, upon first entering, I thought “this is a strange looking gym”, but 3 months on now and I love it, now I can never see myself going back to a standard gym again. This place is not a just a gym, it’s a community and you’re made to feel part of it from the moment you walk in. The coaches are awesome, friendly and will always guide you to achieving your full potential. I highly recommend this place to anyone looking to take up crossfit, or even if you’re just looking become fitter and healthier.

I was a complete newbie to crossfit when I joined and was really nervous. But the community was so welcoming and encouraging. It really is a safe place for beginners to start. You will feel at home straight away.





The coaches are legends too! They know what they are taking about! Even in a busy class it feels like you have a personal trainer.



Throw away all your preconceptions of "crossfit" and come along and give it a try!



"Work Hard, Stay Humble"

I have been going here for nearly 4 years and it has been, and continues to be, an absolute revelation in my approach to personal fitness. The skills, knowledge and attitude of the coaches have helped me reach a completely different level of fitness, one I never thought I would attain. I have now been to a few different Crossfit gyms whilst travelling and for competitions and they are all good and subtley different....but Crossfit Swansea feels uniquely open, friendly and keen to focus on your long lasting fitness and longevity which, as a slightly older member, is particularly important to me. Oh and I've made a shed load of friends there. If in any doubt, just come down and try it out for yourself.