LATROBE STRENGTH-FIT
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Monday 5/20/24

5/19/2024

 
5 Rounds for Quality (keep the same weight across 5 sets)
  • Romanian Deadlift x 5
  • Strict Press x 5
Every 2:30 for 5 Rounds​
  • 10 Alternating Split Jerks (95/65)
  • 10 Deadlifts
  • 10/8 Calorie Row or Bike

Saturday 5/19/24

5/18/2024

 
AMRAP: 20 in Teams of 3
  • 2 Burpees
  • 5 Box Jump-Overs
  • 10 m Sprint
  • 3 Wall Balls
  • 10 m Sprint

Friday 5/17/24

5/16/2024

 
Partner WOD: 5 Rounds
P1: 500m Row
P 2: AMRAP 
  • 5 Push Ups
  • 10 Side Step Russian Kettlebell Swings 
  • 10 Alternating Gorilla Rows (dumbbells)

Thursday 5/16/24

5/15/2024

 
Hang Squat Snatch
  • 10 sets of 2, building

​Every 4 minute for 4 Rounds
  • 12 Overhead Squats (95/65)
  • 16 Pull Ups 
  • 20/16 Calorie Row/Bike

Wednesday 5/15/24

5/15/2024

 
5 Alternating Rounds for Quality
  • Romanian Dead-lift 5 reps building
  • Strict Press 5 reps building

6 Rounds For Time
  • 60 Double Unders
  • 30 Sumo Dead-lift High Pull  55/35
  • 15 V-ups

Tuesday 5/14/24

5/13/2024

 
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Teams of 3: 9 Rounds x AMRAP 3:
P1: 25 Kettlebell Swings (53/35)
P2: 200 Meter Run
P3: 15 Toes to Bar

​Time remaining in window: Max Calorie Row (scored) *
  • Complete non-row reps individually *
  • One rower, split calories as you'd like *
  • Rotate stations upon completion of 3 minutes *
  • 3 Rounds each station, per partner *
  • First partner done can begin Row Calories

Monday 5/13/24

5/12/2024

 
Back Squats
  • 5-5-5-5-5

Saturday 5/11/24

5/10/2024

 
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AMRAP 4:
3 Rounds:
  • 7 Push Press (95/65)
  • 7 Front Squats (95/65)
  • 7 Pull-ups
Time Remaining: Max Calorie Row 

REST 4 MINUTES

AMRAP 4:
3 Rounds:
  • 5 Push Press (115/85)
  • 5 Front Squats (115/85)
  • 5 Pull-ups
Time Remaining: Max Calorie Row

REST 4 MINUTES

AMRAP 4:
  • 3 Rounds:
  • 3 Push Press (135/95)
  • 3 Front Squats (135/95)
  • 3 Pull-ups
Time Remaining: Max Calorie Row

friday 5/10/24

5/9/2024

 
EMOM 19 minutes of:
  1. Running Step Single-unders
  2. Kettlebell Snatch, R-arm, 53/35
  3. V-ups
  4. 10m Shuttle Runs
  5. Rest
  6. Double-unders
  7. Kettlebell Snatch, L-arm, 53/35
  8. V-ups
  9. 10m Shuttle Runs
  10. Rest
  11. Single-unders
  12. Russian Kettlebell Swing, 53/35
  13. V-ups
  14. 10m Shuttle Runs
  15. Rest
  16. Jump Rope, any style
  17. Russian Kettlebell Swing, 53/35
  18. V-ups
  19. 10m Shuttle Runs

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
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