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Friday 9/22/23

9/21/2023

 
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AMRAP: 10
  • 20 DU
  • 30 Plank Alternating Shoulder Taps
  • 20 DU
  • 12 Barbell Back Squat 115/75

Thursday 9/21/23

9/20/2023

 
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Push Jerk
  • 2-2-2-2-2 (same weight across)

AMRAP 7:
  • 30 Clean & Jerks (135/95)
  • Max Calorie Row

Wednesday 9/20/23

9/20/2023

 
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Front Squats (same weight across)
  • 2-2-2-2-2

AMRAP 15:
  • 7 Dumbbell Snatches (R)
  • 7 Dumbbell Snatches (L)
  • 200m Run
  • 5 Toes to Bar


Tuesday 9/19/23

9/18/2023

 
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10 minute AMRAP
  • 5 Burpees
  • 1 TGU/side

Rest 2:30

10 minute AMRAP
  • 5 Box Jump Overs
  • 7 Sit Ups
  • 9 AKBS

Rest 2:30

10 minute AMRAP
  • 10 Goblet Walking Lunges
  • 10 Goblet Muscle Cleans
  • 50 KB Toe Taps

Monday 9/18/23

9/17/2023

 
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20 Minute Time Cap
  1. AMRAP: 3 DU/SU
  2. 21 Ring Rows
  3. 1000m Run or 1000m Row
  4. AMRAP: 2 DU/SU
  5. 15 Ring Rows
  6. 600m Run or 600m Row
  7. AMRAP: 1 DU/SU
  8. 9 Ring Rows
  9. 400m Run or 400m Row

Saturday 9/16/23

9/17/2023

 
3 Rounds
  • 400m Run
  • 21 KB Swings
  • 12 Pull-Ups

Friday 9/15/23

9/14/2023

 
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30 minute AMRAP
  • 30 Calorie Row
  • 30 Box Step Ups
  • 90 Double Under

Thursday 9/14/23

9/13/2023

 
For total reps:
  • 3 sets of shoulder presses, ⅔ body weight
  • 3 sets of strict pull-ups
  • 3 sets of push presses, ⅔ body weight
  • 3 sets of strict pull-ups
  • 3 sets of push jerks, ⅔ body weight
  • 3 sets of strict pull-ups
Rest 30 sec. between sets.
Scaling: high volume, go light and don't work to fatigue

Wednesday 9/13/23

9/13/2023

 
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20 min time cap: 5 Rounds
  • 15 Mountain Jacks
  • 12 Dumbbell Front Squats
  • 9 Renegade Row Push-ups
  • 6 Strict Toes to Bar
  • 3 Wall Walks
  • 100m Farmer's Carry

Tuesday 9/12/23

9/11/2023

 
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Overhead Squat 5-5-5 reps
Front Squat 3-3-3 reps
Back Squat 1-1-1 reps
Attempt to increase the load after every set.

Monday 9/11/23

9/10/2023

 
Power Snatch
  • 10 sets of 2, building

Every 2:30 minutes x 6 Rounds
  • 200m Run
  • 12 Alternating Dumbbell Snatches

Saturday 9/9/23

9/9/2023

 
25 minutes 40 on, 20 off 
  • Assault Bike or Rower
  • Plate Ground to Overhead (45/25)
  • Box Step Up Overs 
  • KB Swings
  • Alternating Side Lunges

Friday 9/8/23

9/7/2023

 
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Dead-Lift
  • 5-5-5-5-5 (stay at one weight through 5 sets)

3 Rounds: AMRAP 4
  • 500/450m Row or 400m Run
  • 25 Dead-Lifts (185/35)
  • AMRAP Box Jumps
(Rest 2 minutes between rounds)

Thursday 9/7/23

9/6/2023

 
Push Jerk for load:
  • 5 Sets of 5 Reps

AMRAP 12:
  • 30/24 Calorie Bike Calories
  • 10 Clean & Jerks (115/85)

Wednesday 9/6/23

9/6/2023

 
5 Rounds for Quality
  • Negative Pull-ups 3-5 seconds
  • KB Bent-Over Row (5L, 5R)
Pyramid Annie: 10-20-30-40-50-40-30-20-10
  • Double Unders
  • Sit-ups
*Sub 2 Burpees for every 5 Sit-ups you'd rather not do!

Tuesday 9/5/23

9/4/2023

 
Bench press 5-5-3-3-3-1-1-1-1 reps

3 Rounds for quality x 10:
  • Barbell Rollout
  • Dips
  • Dumbbell Pull-Over

Monday 9/4/23

9/4/2023

 

Memorial Day, Monday: 9:00 am WOD, only!

Partner WOD: 9 Rounds
  • 5 Synchronized Thrusters 95/65
  • 18 Hang Power Cleans 95/65 (split with partner)
  • 8 Synchronized Burpees
  • 2 Minutes Max cal Bike or Row (Split with partner

Saturday 9/2/23

9/2/2023

 

Memorial Day, Monday: 9:00 am WOD, only!

3 Rounds For Total Reps in 17 minutes.
  • 1 minute Wall Ball Shots (20/14 lb)
  • 1 minute Sumo Dead-lift High-Pulls (75/55 lb)
  • 1 minute Box Jumps (20 in)
  • 1 minute Push Press (75/55 lb)
  • 1 minute Row (calories)
  • 1 minute Rest.

Friday 9/1/23

8/31/2023

 

Memorial Day, Monday: 9:00 am WOD, only!

Build to a Heavy Set:
  • 5 Back Squats
For Time:
  • 30 Front Squats (155/105)
  • 200 Meter Farmers Carry (50/35)'s
  • 1,000 Row/2000m Bike/800m Run

Thursday 8/31/23

8/30/2023

 
(2:00 Work - 2:00 Rest) x 6 
  • 8 Strict Pull Ups 8 Russian KB Swings
  • AMRAP in time remaining (alternating between Bike, Row & Burpees)

Wednesday 8/30/23

8/30/2023

 
Strict Press (from the floor)
4-3-2-2-2 (Build to a 2-rep max)

Alternating EMOM: 12
  • 6 Power Cleans 135/95
  • :45 Max Double Unders (Scale to attempts or singles if a beginner)

Post WOD Tabata
  • Empty Bar Floor Press

Tuesday 8/29/23

8/28/2023

 
AMRAP 30
  • 500m Row/1000m Bike/400m Run
  • 40 Air Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups

Monday 8/28/23

8/27/2023

 
Build to a Heavy Set:
  • 3 Deadlifts

AMRAP 7: Wallballs (20/14)
  • On the Minute [Starting at 1:00]: 5 Deadlifts (225/155)

Saturday 8/26/23

8/27/2023

 
AMRAP 16 (3 Person Teams)
  • 300 m Run/375 m Row
  • Alter 1 Burpee/5 Med Ball Squats
  • Plank Hold
Score = Burpees

Monday 8/21/23 thru Friday 8/25/23

8/19/2023

 
Monday
EMOM x 24
1) 12-16 Overhead DB Lunges
2 ) 0:45 Assault Bike
3) 1-4 Wall-walks
4) 20-30 Ring Support
5) 5/5 Kneeling DB Strict Press
6 ) 10-20 V-Ups

Tuesday
Hang power clean 3-3-3-3-3-3-3

Wednesday
5 Rounds For Time
  • 12 Push Presses (135/95 lb)
  • 20 Box Jumps (24/20 in)
Thursday
CrossFit Yoga

Tabata Toes to Bar
  • 1 minute rest
Tabata high plank
  • Rest 1 minute
Tabata sit at bottom squat (stand during rest)

Friday
30:00 EMOM Min
  1. 15/12 Cal Row Min
  2. 15 GHD Sit-ups or 20 Abmat Sit-Ups Min
  3. 15/11 Cal Bike Min
  4. 12 Burpees to Target Min
  5. Rest
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