LATROBE STRENGTH-FIT
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Monday 10/7/24

10/6/2024

 
Back Squat
  • 10 sets of 2, across
EMOM for 9
  1. 10-12 Alternating Hang Dumbbell Squat Clean (50/35)
  2. 12-15 Pull Ups
  3. 30-50 Double Under 

Saturday 10/5/24

10/5/2024

 

Hang Squat Clean
  • 5-4-3-2-2-2...to a 2 rep max
or (skill option practice 5-4-3-3-3-3)
or (practice: 1 Hang Power Clean + 1 Front Squat x 5 reps for 5-6 sets)*
*If you can't SQUAT clean, this is where to focus!

30-20-10
  • 1-Arm KB Swing R
  • 1-Arm KB Swing L
  • KB Goblet Squat

Friday 10/4/24

10/3/2024

 
EOMOM: 8 min     
  • AMRAP Bench Press ½ BW or ½ max

5 Rounds
  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10 sec hollow hold
  • Rest 1-min

Finisher:
  1. :30 Max Bike Calories
  2. 1:00 Max Row Calories
  3. Max Low Plank Hold

Thursday 10/3/24

10/2/2024

 
Back Squat
  • 15 minutes to build to a heavy double

For Time
  • 200 Double Under
  • 100/80 Calorie Row
  • 50 Pull Ups
  • 50 Wall Balls (20/14)

Wednesday 10/2/24

10/2/2024

 
3 Rounds x 10 Reps
  • Good Mornings
  • 10 m Pendlay March
  • Glute Bridges

AMRAP 15 - EMOM
  • Barbell Sumo Dead-lift High Pull
  • Walking Lunges to opposite elbow to ankle, or knee
  • Bike 30 seconds for calories

Bring Sally Up - Squats (weighted or not)

Tuesday 10/1/24

9/30/2024

 
3 Rounds for Quality
  1. Strict Ring Dips  8-10
  2. Dumbbell Box Step Up 5/side

Partner Conditioning - AMRAP: 18
  • 5 Dual Dumbbell Thrusters (2×35/2×50)
  • 10/8 Calorie Row
note: alternate rounds

Monday 9/30/24

9/29/2024

 
Strict Press
  • 2-2-2 (same weight across sets)

AMRAP 18:
  • 18 Toes to Bar
  • 18 Push Press (115/85)
Every 2 Minutes (Starting at 0:00): 200 Meter Run

Saturday 9/28/24

9/27/2024

 
Touch and Go Power Snatch
  • 6-5-4-3-2-2
For Time
  • 45 Dead-lifts (185/125)
  • 180 Double Unders 

Friday 9/27/24

9/26/2024

 
Back Squat
  • 5-5-5-5-5 Building

10 minute AMRAP
  • 3 Strict Pull Ups
  • 6 Wall Balls (20/14)
  • 9 Sit Ups

Thursday 9/26/24

9/26/2024

 
Every 3 minutes for 8 rounds:
  • 200-meter run
  • 12 box step-ups, bonus hold a MedBall
Rest for the remainder of the 3-minute interval.

Wednesday 9/25/24

9/24/2024

 
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In 15 minutes:
  • 50-40-30-20-10 Double-unders
  • 25-20-15-10-5 Toes-to-bars (scale to Sit-ups)
*Complete 3 snatches 135/95 after each round
Then, in the remaining time, work up to a heavy snatch.


Scaling: Try to relax on the double-unders. If needed, build in planned breaks on the sets of 50 and 40 double-unders to prevent shoulder fatigue and moderate your heart rate. If you get caught tripping up, take a second to relax and reset. For the toes-to-bars, pick a number you can repeat under fatigue with a quick break. The snatches should be a weight you can touch and go all 3 reps, but we recommend singles. This should be a weight you can power snatch. Focus on smooth, efficient reps, then get right back to your jump rope.

Once you finish the workout, don't rush to add weight to the barbell. Take a few deep breaths to recover and bring your heart rate down as you start building. Focus on perfect form for each rep and a big leg drive since you will be fatigued from the prior work. The goal is to finish the first part in 10 minutes to give you at least 5 minutes to hit a few lifts building in weight.

Coaching cues: In the double-under, flick the wrist down toward the ground on each jump. If you bring the wrist up while you jump up, you make the rope shorter and there is a greater chance of missing the rep. You jump up while the wrist and arms go down.

Tuesday 9/24/24

9/23/2024

 
For Time:
  • 1000m Run
  • 500/400m Row
  • 800m Run
  • 500/400m Row
  • 600m Run
  • 500/400m Row
  • 400m Run

:45 on/:15 off
  1. Plank
  2. Alternating V-Ups OR Hollow Rocks
  3. Side Plank (Side A)
  4. Burps
  5. Side Plank (Side B)
  6. Downward Dog to Upward Dog
  7. Straddle Stretch
  8. Saddle Pose

Monday 9/23/24

9/22/2024

 
5 Rounds - AMRAP: 4
  • 3 devils presses ♀ 35-lb dumbbells ♂ 50-lb dumbbell
  • 12/15 Echo-bike calories
  • 3 devils presses
In remaining time, complete as many rounds and reps as possible of:
  • 3 ring muscle-ups
  • 5 push-ups
  • 7 air squats

Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.


Coaching cues: As you jump your feet to your hands in the devils presses, pull your chest up away from the floor, set your back, and then use your hips to swing the dumbbells to the overhead position.

Saturday 9/21/24

9/21/2024

 
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21-15-9
  • Thrusters 95/65
  • Pull-ups

Friday 9/20/24

9/19/2024

 
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Deadlift
  • 5-5-5 *Same Weight Across All Sets

3 Rounds (18 min cap)
  • 400 Meter Run 21
  • Kettlebell Swings (53/35)
  • 12 Pull-Ups

Thursday 9/19/24

9/18/2024

 
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Bonnie testing her new bionic knee!
Partner AMRAP 10
  • 20/15 Calorie Ski (FX: 16/12)
  • 20 Dumbbell Bench Press (50/35) (FX: 35/20)

2 min rest

Partner AMRAP 10
  • 20/15 Calorie Row
  • 20 Med Ball Pass Sit-Ups (20/14)*

2 min rest

AMRAP 10
  • 20/15 Calorie Bike
  • 20 Back Rack Lunge (115/80)

*20 Synchro Sit-Ups, but every other Sit-Up is a Med Ball Sit-Up

Wednesday 9/18/24

9/18/2024

 
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3 Rounds for Time (45 min cap):
  • P1: 500/450 Meter Bike
  • P2: 500/450 Meter Bike
  • P1: 1,000/900 Meter Bike
  • P2: 1,000/900 Meter Bike
  • P1: 1,500/1,350 Meter Bike
  • P2: 1,500/1,350 Meter Bike
* One partner works at a time while the other rests

Tuesday 9/17/24

9/16/2024

 
20 rounds for time of:
  • 2 power cleans 185/125
  • 3 box jumps 24/20
  • 4 chest-to-bar pull-ups
Scaling:Today’s workout is a short rep scheme, but a high volume of rounds. Even though the sets are small, it is still a fairly high volume of each movement: 40 power cleans, 60 box jumps, and 80 chest-to-bar pull-ups.

Focus on smooth (not fast) movement and quick transitions. Check the clock after your first round — the goal is to set one pace you can keep consistent over all 20 rounds. This is a great mental and physical test! We suggest all singles on the cleans, and to step down off the box to help manage your heart rate. Aim to keep rounds under 1:10 or less. The elite will be able to keep rounds under 50 seconds.

Monday 9/16/24

9/15/2024

 
Back Squat
  • 5-5-5-5...to a 5RM
*between Squats 1:00 AMRAP Jump Rope (4 attempts)

AMRAP 9
  • 9 Push-ups
  • 11 Wall Balls

Saturday 9/13/24

9/13/2024

 
AMRAP 30:
  1. 150/120 Calorie Bike
  2. 90 Power Snatches (115/85)
  3. 150/120 Calorie Bike Erg
  4. 90 Clean & Jerks (135/95)
  5. Max Calorie Bike Erg

Mixed Team Calories:
* 2 Guys, 1 Girl: 140 Calories
* 2 Girls, 1 Guy: 130 Calories

55+: 75/55 & 95/65

Friday 9/13/24

9/12/2024

 
Bench Press
  • 5-7 Sets 1 rep

AMRAP 15:
  • 15/12 Calorie Bike
  • 30 Kettlebell Swings (53/35)
  • 60 Double Unders

Thursday 9/12/24

9/11/2024

 
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2 Rounds for Time (35:00 cap):
  • 2,000/1,800 Meter Bike
  • 40 Toes to Bar
EOMOM: 2, from 0:00  run 200 Meters

September 11th, 2024

9/11/2024

 
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Sumo Deadlift
  • 1 rep for 5-7 Sets (climbing)

9-11
  For Time (soft cap 18 min):
  • 2,001 Meter Row
  • 110 Dumbbell Box Step-ups (20") Dumbbell: 50/35

Tuesday 9/10/24

9/9/2024

 
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For Time
  • Row 1000m
  • 50 Thrusters 45/35
  • 30 Pull-ups
  • 50 Back Squats 45/35
  • Row 1000m or Run 800m
*10 Burpees @ 9:00 & 15:00

Post WOD: 3 Rounds for Quality
  • 10 Dumbbell Bench Press
  • 10 Bicep Curls
  • 10 Banded Tricep Push Down
  • 10 Ab/Core of choice

Monday 9/9/24

9/8/2024

 
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Push Jerk
  • 5-5-4-4-4-3-3

21-15-9 reps
  • Hang Power Snatch, 115/75 lbs
  • Box Jump, 24/20 in
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