LATROBE STRENGTH-FIT
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Friday 1/18/24

1/18/2024

 
EMOM x 40 (10 Rounds):
  • Minute 1- Max Calorie Row
  • Minute 2- Max Box Jump Overs
  • Minute 3- Max Calorie Bike
  • Minute 4- Rest

Thursday 1/18/24

1/17/2024

 
Hang Power Clean
  • 5-5-5-5...5RM*

Power Clean
  • 3-2-1-1-1...1RM*
*The number of sets isn't as important as
​approaching a 5 rep and 1 rep max. 


​3-4 Rounds (same weight)
  • 10 BB Curls
  • 10 BB Floor Press
  • 10 Seated Press

Wednesday 1/17/24

1/16/2024

 
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3 Rounds For Time:
  • 30-20-10 Front Squats
  • 1,500/1,200 Meter Bike (750/600m Row)
  • 90 Double Unders

Round 1: (95/65)
Round 2: (135/95)
Round 3: (185/125)


*Time Cap: 30 Minutes

Tuesday 1/16/23

1/15/2024

 
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4 Rounds
  • Assault Bike Sprint, 15 on/15 off x2
  • Max Effort Bar Hang (Rx+ Single Arm)
  • Max Hollow Rocks in 1 minute


AMRAP: 3
  • Assault Bike
  • 1 minute rest
AMRAP: 6
  • Burpee Toes to Bar
  • 1 minute rest
AMRAP: 6
  • Calorie Row
  • 1 minute rest
AMRAP: 3
  • Double Unders

Monday 1/15/24

1/14/2024

 
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Shoulder Press
  • 1-1-1-1-1

Push Press
  • 3-3-3-3-3

Push Jerk
  • 5-5-5-5-5
​

Saturday 1/14/24

1/12/2024

 
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For Time (38 Minute Cap):
  • 4,000/3,600 Meter Bike Erg
  • 2,000/1,800 Meter Row
  • 100 Dumbbell Snatches (50/35)

Performed As Intervals:
2 Minute Work
1 Minute Rest

Friday 1/12/24

1/11/2024

 
Bench Press
  • 2-2-2

AMRAP 8:
  • 20 Box Jumps (24"/20")
  • 20 Thrusters (75/55)

*Start First Working Set at 82% & Build

THursday 1/11/24

1/10/2024

 
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Dead-Lift
  • 5-5-3-3-1-1

Build to a 1-rep-max 

Wednesday 1/10/24

1/10/2024

 
3-4 Rounds
  1. Assault Bike Sprint, 15 on/15 off x2
  2. Max Effort Bar Hang (Rx+ Single Arm)
  3. Max Hollow Rocks in 1 minute

For Time:
30 Toes to Bar
  • 30 second rest
30 Pull Ups
  • 30 second rest
1,000/800m Row
  • 1 minute rest
2000/1600 Bike
  • 1 minute rest
30 Box Step Ups (Rx+ DB Weighted 50/35)
  • 30 second rest
30 Box Jump Overs

tUESDAY 1/9/23

1/8/2024

 
Partner AMRAP: 21
  • 16 Slam Ball: Squat - Toss - Squat
  • 14 Slam Ball: Sit-up - toss - Sit-up
  • 12 Slam Ball: back to back pass around - 6L and  6 R rotation
  • 10 Ball Slams: 5/5 alternating

12 alternating burpees (6 each) @ 4:00/8:00/12:00/16:00

Going Solo: AMRAP 21
  • 16 Slam Ball Shots
  • 14 Slam Ball Sit-ups
  • 12 Russian Twists
  • 10 Slam Balls
  • 8 Burpees

Monday 1/8/23

1/7/2024

 
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Thruster
  • 5-4-3-2-1, building

​6 Rounds - AMRAP: 1
  • 5 Thrusters (105/70, Rx+ 135/95)Lateral Burpees over Bar w/ remaining time
  • ​1:00 Rest

Saturday 1/6/23

1/5/2024

 
(Teams of 3) AMRAP 1:30 x 15 Rounds:
  • P1: Calorie Bike Erg
  • P2: Calorie Row
  • P3: Wallballs (20/14)

Rest 30 Seconds Between Rounds

* 5 Times Each Station Per Teammate
* Score: Total Bike Calories + Row Calories + Wallballs
* Keep Monitors Running & Record Wallballs During Rest

Friday 1/5/23

1/4/2024

 
10 Rounds For Time:
  • 5 Strict Pull-ups
  • 10 Step Back Lunges
  • 15 AbMat Sit-ups
  • 30 Double Unders
​
Time Cap: 25 Minutes

Thursday 1/4/23

1/3/2024

 
Dead-lift
  • 4-3-2-2-2.... (Build to a 2rMax) in 20-25 minutes
Double Over Grip until you Can't
Focus to keep shins vertical
Touch & Go Reps okay

Tabata Bike Calories

Wednesday 1/3/23

1/2/2024

 
5 Alternating Rounds for Quality
  • Tempo Back Squat (31X1) 5 reps, building
  • ​Push Up, 8-10 (Rx+ Feet Elevated and/or Dumbbell Deficit)

6 Rounds For Time/Quality
  • 5 DB/KB Floor Press (AHAP)
  • 10 Air Squats (Rx+ Wall Ball 20/14)
  • 15/12 Calorie Row

Tuesday 1/2/24

1/1/2024

 
A. Alternating Tabatas
  • Box Jumps
  • Slam Balls
B. Rope Prowess (1 minute each station for max reps)
  1. Singles
  2. Backwards
  3. Doubles or attempts
  4. Backwards
  5. Singles
C. Alternating Tabatas
  • Mountain Jack Taps (R+L)
  • Weighted Sit-Ups
D. 3 Minute Heavy DBs/KBs Hold - Heavy
     Score = weight & how many times you dropped

Monday 1/1/24

12/31/2023

 

9:00 AM ONLY!

AMRAP 4:
  • 3 hang power cleans
  • 6 shoulder-to-overheads
  • 9 lateral burpees over the bar
  • 12 pull-ups
*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.
♀ 95 lb
♂ 135 lb
Scaling: Each AMRAP should be a sprint. Reduce the load of the barbell to allow for unbroken reps across the entire workout. Reduce the volume or difficulty of the pull-ups to finish the reps in 2 sets or less.

Saturday 12/30/23

12/29/2023

 
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Well ain't that nifty, Randy has turned.....

Filthy Fifty

50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (55/35)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders

Friday 12/29/23

12/28/2023

 
3 Rounds
2:30 Bike @ “x” Cadence
  • (0:30 Rest)
2:30 Row @ “x Cal/Hour”
  • (0:30 Rest)
2:30 AMRAP: 200m Run + Double Unders in Time Remaining
  • (0:30 Rest)
2:30 AMRAP: 200′ Farmers Carry +Wall Sit In Time remaining
  • (0:30 Rest)

Thursday 12/28/23

12/27/2023

 
Alternating for Quality - 8 Rounds
  • 2 Split Jerk building
  • 3 Deadlifts, building

EMOM for 15
  1. Strict Presses 8/10 reps
  2. Gorilla Row 8-10 reps each side
  3. Calorie Row 12/10

Wednesday 12/27/23

12/26/2023

 
5 Rounds
  • AMRAP Body Weight Bench Press
  • AMRAP Pull-Ups
Scale the % of press weight and pull-up technique so that you can do 10-15 reps for first set, to fatigue and maintain one weight and technique through 5 rounds to failure.

Tuesday 12/26/23

12/25/2023

 
200m Lunge
200 Sit-Ups
200m Lunge

Saturday 12/23/23

12/22/2023

 

No Workout Christmas Day, otherwise normal schedule next week!

12 Days of Christmas:
  • 1 Handstand Pushup or Wall-Walk
  • 2 Pistols (1/leg)
  • 3 Push Press (135/95)
  • 4 Dead-Lift (135/95)
  • 5 Burpee
  • 6 Russian KB Swing
  • 7 Sit-Ups
  • 8 Lunges (4/leg)
  • 9 Pushup
  • 10 V-Up
  • 11 Box Jump
  • 12 Power Clean + Jerk (135/95)

Friday 12/22/23

12/21/2023

 
10 Rounds For Time
  • 4 Pull Ups (Rx+ 2 Bar Muscle Ups)
  • 4 Deadlifts (115/75)
  • 16 Double Unders

Thursday 12/21/23

12/20/2023

 
EMOM for 20
  • M1-M5: Hang Power Snatch
  • M5-M10: Hang Power Snatch + 1 Overhead Squat
  • M11 – M15: Hang Squat Snatch + 1 Overhead Squat
  • M16 – M20: Hang Squat Snatch

3 Rounds For Time
  • 15 Power Snatches 
  • 15 Overhead Squats
  • 15 V-Ups
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