LATROBE STRENGTH-FIT
  • Home
  • Coaches
  • W.O.D.
  • Contact
  • Our Chiropractors
Picture

Tuesday 5/23/23

5/22/2023

 
Max Bar Hang

AMRAP 21 + Finish Movement
  • 10 Pull-ups or Ring Rows
  • 15 Ball Slams
  • 20 Bicycle Crunches/Hollow Rocks (alternate on rounds)
*on 7 & 14 mins: 400m Run, 500m Row, or 200m Plate Carry 45/25

Monday 5/22/23

5/21/2023

 
Snatch balance 1-1-1-1-1-1-1 reps
Squat snatch 1-1-1-1-1-1-1 reps
This progression of snatch variations should prepare you for a solid attempt at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Saturday 5/20/23

5/20/2023

 
  1. Turkish Get Up, 3-4 sets of 2/side
  2. Handstand Walk Practice, 3-4 sets
  3. L-Hang, 3-4 sets of max holds

Partner Conditioning:
  • 1,000/800m Row
  • 50 Alternating Devils Press
  • 1,000/800m Row
  • 50 Toes to Bar
  • 1,000/800m Row

friday 5/19/23

5/18/2023

 
Push Press + Jerk (building weight)
  • 1-1-1-1-1

Every 2 min x 8
  • 10 Toes to Bar
  • 10 Bench Press (115/75)
  • 30 Double Unders

Thursday 5/18/23

5/17/2023

 
Warm-up: 1 mile Run

For max reps:
  • Tabata bike calories
          Rest 1 minute
  • Tabata squats
          Rest 1 minute
  • Tabata bike calories
The Tabata interva: 20 seconds/10 seconds rest, for eight intervals.

Cool Down: 1 mile Run

Wednesday 5/18/23

5/17/2023

 
Picture
Deadlifts
  • 5 sets of either 1, 3, or 5 reps

3 Sets of 10:
  • Weighted Glute Bridge
  • Barbell Roll-outs
  • Good Mornings

Tuesday 5/16/23

5/16/2023

 
AMRAP 7
  • 15/12 Cal Row
  • 9 Burpees over the Rower

(rest 2 min)

AMRAP 7
  • 15/12 Cal Bike
  • 9 Thrusters

(rest 2 min)

EMOM: 7
  • 1 Overhead Squat

Monday 5/15/23

5/14/2023

 
4 rounds, each round for time, of:
  • 30 Running Single Unders
  • 10 Dumbbell Burpee Power Cleans, 50/35 lbs
  • 20 Double Unders
  • 10 Dumbbell Thrusters, 50/35 lbs

Saturday 5/13/23

5/13/2023

 
[TEAMS OF 3]
  • Every 10 Minutes x 3 Rounds:
  • 800 Meter Team Run
  • Max Calorie Bike
*5 Strict Pull-ups Every Time You Get Off Bike
*Scoring: Calories

Friday 5/12/23

5/11/2023

 
Build to a Heavy Set for the Day:
  • 5 Front Squats

For Time:
  • 20 Front Squats
  • 20 Bar-Facing Burpees
  • 20 Push Press
  • 20 Bar-Facing Burpees
  • 20 Thrusters

Barbell: (115/85)

Thursday 5/11/23

5/10/2023

 
Picture
For Time:
  • 1 Mile Run
  • 500m Row
  • 1000m Bike
  • 500m Row
  • 1000m Bike
  • 1 Mile Run

Wednesay 5/10/23

5/9/2023

 
Sumo Dead-lift
  • 8-8-4-4, building
3 Point DB/KB Row
  • 4 sets of 8-10/side, across

21-15-9
  • Pull-ups
  • SDLHP (75/55)
  • Reverse Lunges per side

Tuesday 5/8/23

5/8/2023

 
Push press: 5-5-3-3-3-1-1-1-1-1

Monday 5/8/23

5/7/2023

 
Power Clean, 5 sets of 3, across
Strict Ring Dips, 5 sets of 2 RIR

10 Rounds For Time
  • 1 Handstand Push Up
  • 3 Toes to Bar 
  • 5 Burpees
  • 7 AKBS 55/35

Saturday 5/6/23

5/6/2023

 
Time domain: 15-20 mins
Time cap: 20 minsLevel 3
For time:
75 Wall Balls, 20/14 lbs
Run, 1 mi
75 Wall Balls, 20/14 lbs
Level 2
For time:
50 Wall Balls, 20/14 lbs
Run, 1200 m
50 Wall Balls, 20/14 lbs
Level 1
For time:
50 Wall Balls, 14/10 lbs
Run, 800 m
50 Wall Balls, 14/10 lbs

Friday 5/5/23

5/4/2023

 
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

Thursday 5/4/23

5/3/2023

 
For time:
  • 10 squat snatches, ♀ 75 lb ♂ 115 lb
  • 10 squat snatches, ♀ 85 lb ♂ 125 lb
  • 10 squat snatches, ♀ 95 lb ♂ 135 lb

Scaling: The big idea is that we are going to work on Snatches. Reduce the load on each set to maintain solid mechanics while pushing the intensity. Think about technique first, the loads and # of reps are less important than the quality of movement.

Beginner Option:
  • 10 squat snatches, PVC pipe or dowel
  • 10 squat snatches, empty barbell ♀ 35 lb ♂ 45 lb
  • 10 squat snatches, ♀ 45 lb ♂ 55 lb

Wednesday 5/3/23

5/2/2023

 
3-4 Rounds for Quality
  • 12 RDL
  • 12 Reverse Lunges (6/6)
  • 12 Push Press (6/6)
  • 12 Devils Press
  • 12 AB Move of Choice
  • Max Bar Hang (RX+ alternate grip release)

Tuesday 5/2/23

5/1/2023

 
Picture
The CrossFit Warm-Up

AMRAP: 12
  • 10m Lunge
  • 5 DU (+5 each Round)

Bike: 30, 20 & 10 Seconds for total calories
Rest as long as you'd like between each set

Monday 5/1/23

4/30/2023

 
Picture
Read: The Inertia of Aging
Thrusters
  • 5-5-5-5-5

3 Rounds for Quality
  • Shoulder Shrugs
  • Front Raises
  • Bent Over Dumbbell Fly
Row 500m for time

Monday - Friday 4/24-4/29

4/20/2023

 
Picture

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

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

sATURDAY 4/22/23

4/20/2023

 
Picture
(Teams of 3) AMRAP 25:
  • 3 Rounds:
  • 100 Double Unders (Each)
  • 75 Thrusters (75/55)
  • 50 Pull-ups
Directly Into..
  • Max Bar-Facing Burpees

-All Athletes Must Finish 100 Double Unders Before Advancing
-Split Thrusters, Pull-ups, and Burpees Between Partners
*Score is total number of burpees completed.

Friday 4/21/23

4/20/2023

 
Picture
AMRAP: 20
  • 20 weighted box step-ups
  • 20 weighted walking lunges
  • 40 weighted sit-ups (single dumbbell)
♀ 25-lb DBs, 20-in box
♂ 35-lb DBs, 24-in box

Scaling: Athletes of all levels should attempt to hold a consistent pace throughout today’s workout. Newer athletes can reduce the load or drop it entirely in order to keep moving.

Thursday 4/20/23

4/19/2023

 
Picture
Warm-up 3 Rounds
  • 10 m Pendley March
  • 10 slow Scapular Pull-Ups

10 Minutes: Bar Muscle-Up Scaling
  • Work on a scale within your capacity
15 Minutes: Dead-Lifts (Building up to 70%)
  • Singles x 10
AMRAP 12
  • 5 Dead-Lifts
  • 3 Strict Bar Muscle-Ups






Wednesday 4/19/23

4/19/2023

 
Picture
Three rounds for time:
  • 400-meter run
  • 21 kettlebell swings (50/35lb)
  • 12 pull-ups
<<Previous
Forward>>

    Archives

    June 2025
    May 2025
    April 2025
    March 2025
    February 2025
    January 2025
    December 2024
    November 2024
    October 2024
    September 2024
    August 2024
    July 2024
    June 2024
    May 2024
    April 2024
    March 2024
    February 2024
    January 2024
    December 2023
    November 2023
    October 2023
    September 2023
    August 2023
    July 2023
    June 2023
    May 2023
    April 2023
    March 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022

Site powered by Weebly. Managed by iPage
  • Home
  • Coaches
  • W.O.D.
  • Contact
  • Our Chiropractors