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Tuesday 8/9/22

8/8/2022

 
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1,000-meter row
50 thrusters ♀ 35 lb ♂ 45 lb
30 pull-ups

Scaling: The benchmark Jackie is meant to be performed at very high intensity. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups so you can crank out large sets that test your conditioning.


Monday 8/8/22

8/7/2022

 
AMRAP 21
  • 10 DB Snatch R 35/25
  • 10 DB Snatch L 35/25
  • 20 Weighted Sit-ups 20/14 Med Ball
  • 20 Plank Jacks

400M Run or 500M row
5:00/10:00/15:00

Saturday 8/6/22

8/6/2022

 
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EMOM 24
  1. 1 Round of Cindy
  2. 10 Hang Power Snatches 95/65
  3. Bike Calories
  4. Rest

Friday 8/5/22

8/5/2022

 
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Back Squat Waves
  • 5-3-1
  • 5-3-1
  • 5-3-1, building

12 minute AMRAP:
  • 3 Toes to Bar (Rx+ 1 Bar Muscle Up)
  • 6 Wall Balls (20/14)
  • 9 W.B. ground to overhead

Thursday 8/4/22

8/4/2022

 







E4MF16M
  • 500m Row (2min limit)
  • AMRAP KB Swings till 3 min mark
  • Rest during the 4th minute
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Wednesday 8/3/22

8/3/2022

 

Push Press
  • 6 sets of 3, same weight across
Note: perform a 7th set for max reps at the same weight


3 Rounds:
  • 15 Dumbbell Curls each side
  • 30 Push Ups
  • 60 Double Unders

Tuesday 8/2/22

8/1/2022

 
8 Rounds For Time:
  • 2 Turkish Get Ups
  • 10 Kettlebell Goblet Clean
  • 50 Kettlebell Toe Tap

Rest 2 minute

8 Rounds For Time
  • 5 Burpees Over Kettlebell
  • 10 Alternating Russian Kettlebell Swing
  • 30 Russian Twists

Monday 8/1/22

7/31/2022

 
Deadlift
5 sets of 5



AMRAP 15:
  • 3 Strict Pull Ups
  • 6 Alternating Hang Dumbbell Snatch
  • 12 Alternating Walking Lunges

Saturday 7/30/22

7/31/2022

 
EMOM AMRAP x 3 Rounds
  1. Jumping Goblet Squat w/slamball
  2. Standing Core Twists w/SB
  3. Ball Slams
  4. Sit-ups holding SB
  5. Burpee over SB
  6. Rest

Friday 7/29/22

7/28/2022

 
30 minute EMOM:

M1-5: 1 Snatch Deadlift + 1 Hang Muscle Snatch
M6-M10: 1 Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat
M11-M15: 1 Power Snatch + 1 Hang Squat Snatch
M16 – 25: 1 Power Snatch + 1 Squat Snatch
M25-M30: 2 Snatch Pulls


Thursday 7/28/22

7/27/2022

 
AMRAP 21
10 Pull-ups or Ring Rows
10 DB or KB Bench Press 35/25
10 Front Squats 95/65
*200m DB/KB Farmer's Carry after every 3rd round

Wednesday 7/27/22

7/26/2022

 
3 max sets of handstand push-ups
Shoulder press 3-3-3-3-3 reps

Scaling:Beginners should practice time inverted, either in a handstand or with assistance. Athletes of all levels should first develop the strength in a strict handstand push-up before performing a kipping handstand push-up.

Beginner Option:
  • 3 max sets of push-ups
  • Shoulder press 3-3-3-3-3 reps

Tuesday 7/26/22

7/26/2022

 
[TEAMS OF 3] AMRAP 30: Max Calorie Row

Switch After Next Partner Completes:
  • 15 Box Jumps (24″/20)
  • 15 Dumbbell Snatches (50/35)

* One partner starts on rower, Second partner starts on box, Third partner is resting, Everyone rotates upon completion of the 15th dumbbell snatch



Monday 7/25/22

7/24/2022

 
Box Squats 5-5-5-5-5

AMRAP 12
  • 3 Toes to Bar
  • 6 Wall Balls
  • 9 A. KB Swing

Saturday 7/23/22

7/20/2022

 
For Time
  • 400m Run
  • 15 Burpees To Plate (25/45)
  • 15 Plate Overhead Lunges (25/45)
(2:00 Rest)
  • 15 Burpees To Plate
  • 15 Plate Overhead Lunges
  • 400m Run
(2:00 Rest)
  • 15 Plate Ground to Overhead
  • 400m Run
  • 15 Burpees To Plate

Friday 7/22/22

7/20/2022

 
Deadlift 5-5-5-5-5 reps

Max Bike Calories
  1. 30 seconds
  2. 20 seconds
  3. 10 seconds

Thursday 7-21-22

7/20/2022

 
Thrusters 5-4-3-2-2-2
You choose:
  1. From the rack
  2. From the floor with power clean
  3. From the floor with squat clean

Then AMRAP 7
  • 7 Toes TO Bar
  • 11 Wall Balls

Wednesday 7/20/22

7/20/2022

 
Deck of Cards
  • KB SDHP
  • V-ups
  • KB Swings
  • Foot Elevated Glute Bridges
Jokers: 1 min Bike & 1 min Row

Tuesday 7/19/22

7/18/2022

 

A1. Dumbbell Walking Lunges, 4 sets of 8/side, building
A2. Strict Toes to Bar, 4 sets of 8-10
A3. Barbell Curl, 4 sets of 10, building
A4. Single Arm Tricep Kickback, 4 sets of 10-12/side



15 minute AMRAP:
  • 5 Pull Ups
  • 10 Alternating Dumbbell Snatch (50/35)
  • 30 Double Unders

Monday 7/18/22

7/17/2022

 
Push Press
  • 5 sets of 5, building

3 sets of 10
  • Shrugs
  • Dips
  • Hang Barbell High Pull

21-15-9 reps for time:
  • Top to Top Box Jumps
  • Knees to Elbow

Saturday 7/16/22

7/15/2022

 
TEAMS OF 3 AMRAP 30:
  • 150 Push-ups
  • 150 Wall Balls (20/14)

Every 10 Minutes [Starting at 0:00]:
1,000 Meter Team Run

Friday 7/15/22

7/14/2022

 
AMRAP 20
  • 11 Burpee Plate Snatch 35/25
  • 9 B.P. Zercher Squats 35/25
  • 7 Squat Thrust to Plate Hops
  •  Run 100m - 200m -300m - 400m-....

Thursday 7/14/22

7/14/2022

 
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5 Rounds x AMRAP 4:
  • 30/20 Calorie Bike
  • 30 x 10-Meter Shuttle Runs
  • Max Toes to Bar
Rest 4 Minutes Between Rounds

Wednesday 7/13/22

7/12/2022

 
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Back Squat
  • Build to a 7 rep max

Partner Conditioning: 12 rounds for time
  • 10 Single Arm Thrusters (50/35)
  • 10 Burpees Over Dumbbell
Note: alternate full rounds with your partner. 

Tuesday 7/12/22

7/11/2022

 
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Tempo Bench Press
  • 4x10-12 (31X1) building
Tempo Bent-Over Rows
  • 4x10-12 (31X1) building
Hollow Body Holds
  • 4 sets of Max Hold
4 x AMRAP: 4
  • 4 Pull-ups
  • 8 Alternating Dumbell Snatches
  • 12/9 calorie Row/Bike
1-min Rest
Pick up where you left off each round

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