LATROBE STRENGTH-FIT
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Thursday 5/9/24

5/8/2024

 
Single arm suitcase dead-lift
  • 3-3-3-3-3 alternate each arm​
​Tradtional dead-lift for sets of 3 if you prefer, especially if you have had any issues with your lower back or need to work on your skill level.
12 min Ladder​
  • SDHP 55/35
  • 20 m run
  • Box Jump 20/16
  • 20 m run

Each round increase SDHP and Box Jumps by 1 rep

Wednesday 5/8/24

5/7/2024

 
10 Rounds
Min 1 15/12 Calorie Bike
Min 2-3 | 1 Round of “Cindy”
Min 4 | Rest

​*“Cindy”
5 Pull ups
10 Push ups
15 Air Squats

Tuesday 5/7/24

5/6/2024

 
3 Rounds for time of:
  • 50m Walking Lunge
  • 400m Run

3 Rounds for time of:
  • 50 Hollow Rocks
  • 10 Knees to Elbow

*Rest 3 min between workouts.

Monday 5/6/24

5/5/2024

 
4 Rounds for Quality
  • 2 Hang Power Snatch + 1 Overhead Squat building
  • Pistol Squat Practice

​2 minute AMRAP x 5 rounds

  • 7 Hang Power Snatches (75/55, Rx+ 115/75)
  • 7 Toes to Bar (Rx+ 3 Bar Muscle Ups)
  • Wall Balls w/ remaining time
1 minute REST

Saturday 5/4/24

5/4/2024

 
Warm up 3 Rounds
  • max reps Dumbbell Deficit Push Ups
  • Single Arm Ring Row, 3 sets of 8-10/side
  • Forearm Plank Bodysaw, 30 second

​EMOM for 15
  1. 6-8 Devil's Press (2×50/2×35)
  2. Accumulate 30 second in L-sit
  3. 8-10 Calorie Assault Bike
  4. 20-30 Walking Lunge
  5. 10-12 Lateral 45# Plate Jump Over & Back

Friday 5/3/24

5/2/2024

 
AMRAP 20:
  • 6 Deadlifts (225/155)
  • 7 Burpee pull-ups
  • 10 Kettlebell swings (70/53)
  • 200 Meter Run

Thursday 5/2/24

5/1/2024

 
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1,000/900 Meter Row

4 Rounds:
  • 20 AbMat Sit-ups
  • 10 Dumbbell Front Rack Reverse Lunges

750/675 Meter Row

3 Rounds:
  • 20 AbMat Sit-ups
  • 10 Dumbbell Front Rack Reverse Lunges

500/450 Meter Row

2 Rounds:
  • 20 AbMat Sit-ups
  • 10 Dumbbell Front Rack Reverse Lunges

250/225 Meter Row

1 Round:
  • 20 AbMat Sit-ups
  • 10 Dumbbell Front Rack Reverse Lunges

[Dumbbells: 50s/35s]

Wednesday 5/1/24

4/30/2024

 
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Strict Press
  • 5*-5*-5*-5*-5*
*( 1 Push Jerk following each set of presses)

Push Jerk
  • 1-1-1-1 to a 1RM

​12 Minute Max Row Meters

Tuesday 4/30/24

4/29/2024

 
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Skill Work: Power Cleans
  • Work up to 80% of 1RM: max reps to technical failure
Scale: 3-3-3-3-3

AMRAP 5:
Buy-In: 50/35 Calorie Bike Erg
  • 9 Power Cleans (95/65)
  • 21 Double Unders

- Rest 1 Minute -

AMRAP 5:
Buy-in: 35/25 Calorie Bike Erg
  • 6 Power Cleans (135/95)
  • 21 Double Unders

- Rest 1 Minute -

AMRAP 5:
Buy-In: 35/25 Calorie Bike Erg
  • 3 Power Cleans (165/115)
  • 21 Double Unders

Monday 4/29/24

4/28/2024

 
AMRAP 20:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
• 5 Pull-ups
• 10 Thrusters (95/65)

Saturday 4/27/24

4/27/2024

 
For time:
20 shoulder presses
200-meter farmers carry
30 push presses
200-meter farmers carry
40 push jerks
200-meter farmers carry
♀ 95-lb barbell and 35-lb dumbbells
♂ 135-lb barbell and 50-lb dumbbells
Farmer's Carry outside!
Scaling:
Today’s workout pairs grunt work with barbell stamina. The barbell movement in this workout increases in technical difficulty to add a unique challenge. As you become more tired, can you maintain your technique to power through the workout? The loading of the barbell should feel moderate and allow you to complete the shoulder presses in 4 sets or less. The incorporation of the hips in both the push press and push jerk should make the loading feel easier. Choose a load that allows you to perform the movements as written and practice the more technically demanding exercises. Work hard and have fun.

Monday 4/22/24 - Friday 4/28/24

4/19/2024

 
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Monday
Bench Press
  • 10-10-10-10-10
Then:
  • 3 sets Prone "Y-T-W-L" scapular stabilization (5 each letter)
  • 10 Banded Pull Aparts
  • 10 L&R Single Arm Floor Press
Tuesday
Teams of 2 For Time:
50/70 Cal Bike
Then: 5 Rounds
  • 30 Box Jump Over
  • 30 Alternating DB Snatch

Wednesday
21-15-9-9-15-21:
  • Deadlifts (approx. 1/2 of Max)
  • Burpees

Thursday
Back squat 5-5-3-3-3-1-1-1-1-1

Friday
AMRAP 22 (+ finish the round)
  • 10 Pull-up or Ring Rows
  • 20 Hand Release Push-ups
  • 30 Cal Bike or Row
  • 40 KB Swing

Scale: Cut the volume in half

Saturday 4/20/24

4/19/2024

 
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Partners for time:
1. 4000m row
2. AMRAP
  • 55 Toes to bar
  • 10 Wall Ball Shots
  • 15 Push-ups

Partners switch between Row and AMRAP to complete 4000m row

Friday 4/19/24

4/18/2024

 
28 minutes 40 on, 20 off​
  1. 1/side Turkish Get Up
  2. Goblet Muscle Cleans
  3. Alternating Gorilla Row
  4. Side Step RKBS

Thursday 4/18/24

4/17/2024

 
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4 rounds for max reps:
  • 1 minute of snatches 115-lb/75-lb
  • 1 minute of rowing for calories
  • 1 minute of dumbbell 20" box step-ups 35's/20's
  • 1 minute of rest

Wednesday 4/17/24

4/16/2024

 
4 Rounds​
  • Power Clean 4 Touch and Go reps, building
  • Weighted Chin Up 5-7, across

EMOM for 15
  1. 5 Deadlifts (185/125, Rx+ 275/185)
  2. 10 Toes to Bar
  3. 50 Double Unders

Tuesday 4/16/24

4/15/2024

 
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10 rounds for time:​
  • Farmers Carry, 70/50 lbs, 100 ft
  • 5 Strict Pull-ups
  • 10 Push-ups
  • 15 Air Squats

Monday 4/15/24

4/14/2024

 
Back Squat
  • Accumulate 24 reps at 80% 1RM

Partner AMRAP: 18
  • 6 Burpee Box Jump Overs (24/20)
  • 12 Wall Balls (20/14)
  • 6 Calorie Row
alternate rounds

Saturday 4/13/24

4/13/2024

 
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30 minutes of rotating stations: :40 on, :20 off
  1. Sit Ups
  2. Ring Rows
  3. Med Ball Clean Wall Ball
  4. Russian Kettlebell Swings (55/35)
  5. Med Ball Russian Twists
  6. Air Bike For Calories

Friday 4/12/24

4/11/2024

 
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5 sets
  • 2 Strict Press + 2 Push Press, building

4 Rounds - AMRAP: 3
  • 15/12 Calorie Row
  • 10 Hang Power Clean (95/65)
  • Max Shoulder to Overhead with remaining time

Thursday 4/11/24

4/10/2024

 
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​EMOM: 40
  1. 15/11 Echo Bike Calories
  2. 8 Burpee Box Jumps, 30/24 in
  3. 15/12 Row Calories
  4. 20 Wall Balls, 20/14 lbs
  5. 8 Shuttle Runs
Scaling ideas: reduce heights, weights, calories and or reps to finish with 10, 15 or 20 seconds rest per round and be able to continue through all 40 rounds.

Wednesday 4/10/24

4/9/2024

 
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Dead-Lift 
  • 5-4-3-2-2-2..ending in a 2 rep Max
  • 8 KB bent over rows L+R between sets

Post WOD:
50 Air Squats
1000m Row or 800m Run or 2000m Bike

Tuesday 4/9/24

4/8/2024

 
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3 rounds for time of:
  • 10 strict chest-to-bar pull-ups
  • 20 hand-release push-ups
  • 30 dumbbell front-rack walking lunges ♀ 20 lb ♂ 35 lb
Scaling: Today’s triplet has a short to moderate time domain, depending on your ability to manage your strict gymnastics strength and stamina. Perform this workout as prescribed if you can complete at least 3 unbroken strict chest-to-bar pull-ups and 5-7 hand-release push-ups without deviation of your midline (aka “snaking” your push-ups). The loading of the lunges in this workout should be light enough that you can perform each round unbroken. Don’t stop moving on the lunges, and challenge yourself to perform one more pull-up or push-up before breaking on each round.

Monday 4/8/24

4/7/2024

 
5 sets: On a 2-minute clock:
  • 400-meter run
  • Complete as many knees-to-elbows as possible in the remaining time.
Rest 2 minutes between sets.
Scaling: Today’s workout contains five sprints. The pace is meant to be pushed on each run so you can give yourself as much time as possible to perform knees-to-elbows. Scale the distance of the run to give yourself at least 20 seconds on the pull-up bar. Work hard and have fun today.

Saturday 4/6/24

4/6/2024

 
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Overhead squats
  • 5-6-7-8-9-10-9-8-7-6-5
Calorie row
  • 10-12-14-16-18-20-18-16-14-12-10
♀ 75 lb
♂ 115 lb
Scaling: This couplet is intended to challenge your self-awareness and pacing. Choose a moderately light overhead squat weight that enables you to complete each set unbroken. Row as fast as you can but not so fast that you need to break up the squat sets or rest before picking up the barbell.
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