LATROBE STRENGTH-FIT
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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

 
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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

 
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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

 
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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

 
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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

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

 
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(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

 
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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

 
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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

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

Tuesday 4/18/23

4/17/2023

 
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Back Squat Cluster 5 sets
  • 3-2-1, across
5 Rounds - AMRAP 2
  • 20 Air Squats
  • 10 Pull Ups (Rx+ Chest to Bar)
  • Row for Calories w/ remaining time
  • 1 minute rest

Monday 4/17/23

4/16/2023

 
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  1. Power Clean, 5 sets of 3, across
  2. Strict Ring Dips, 5 sets of 2 Reps in Reserve

16 minute EMOM
  1. max effort burpee box jump overs (24/20)
  2. max effort hang power cleans (95/65, Rx+ 115/75)
  3. max effort alternating dumbbell snatch (50/35)
  4. rest

Saturday 4/15/23

4/15/2023

 
AMRAP 10 (Rotating teams of 4)
  • 5 Slam Balls
  • 2 Burpees
  • 3 KTE
  • Rest

Friday 4/14/23

4/13/2023

 
CrossFit Warm-up

AMRAP 12
  • 20 Box Step Ups
  • 15 m Bear Crawl
  • 15 m Run
  • 20 KB Swings

Thursday 4/13/23

4/12/2023

 
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30 minute AMRAP
  • 1 Squat Snatch, AHAP (70-75% of 1RM)
  • 10 Calorie Bike or Row

Wednesday 4/12/23

4/11/2023

 
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Sumo Deadlift
  • 7-7-7-7, building
  • 3 Point DB/KB Row, 4 sets of 8-10/side, building

Complete 3 rounds of 3 minute AMRAP (rest as needed):
  • 7 Sumo Deadlift High Pulls (95/65)
  • 7 Toes to Bar
  • 7/5 Calorie Row

Tuesday 4/11/23

4/10/2023

 
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Teams of: rotate between 3 stations every 75 seconds for 30 rounds:
Station 1: Row for Calories
Station 2:  AMRAP:
  • 100 Pull ups
  • 100 Push Ups
  • 100 Ab-Mat Sit Ups
  • 100 Squats
Station 3: Rest

Monday 4/10/23

4/9/2023

 
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5 sets Back Squat Cluster
  • 3-2-1, building (3-2-1-3-2-1-3...)

EMOM for 15
  1. 10 Pull Ups
  2. 15 Wall Balls
  3. 30-50 Double Unders 

Saturday 4/8/23

4/8/2023

 
30-20-10:
  • Shuttle Runs (10 Meters)
  • Calorie Bike
200 Meter Farmer’s Carry (50’s/35’s)
30-20-10:
  • Shuttle Runs (10 Meters)
  • Calorie Bike
200 Meter Farmer’s Carry (50’s/35’s)
30-20-10:
  • Shuttle Runs (10 Meters)
  • Calorie Bike
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