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© 2016 by CrossFit SPOT

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WORKOUT OF THE DAY

April 9, 2020

STRENGTH

4 Rounds (:45 Work / :15 Rest)

- Explosive Pushup / Clap Pushup

- KB/DB Curl

- KB/DB Pullovers

METCON

3 Rounds For Time:

- 15 Dips

- 15 DB/KB Rev. Lunge + Press (Left)

- 15 Plank Press Up

- 15 DB/KB Rev Lunge + Press (Right)

April 8, 2020

STRENGTH

4 Rounds (Not For Time)

- 10/10 Cossack Squats (Weighted)

- 15 Supine Hamstring Curl

- 15 KB/DB Good Mornings

METCON

”EMOM 15”

- 3 Wall Walk Ups

- 6-8 Devil Press 

- 5x 1 Burpee + 10 High Knee Drills

April 8, 2020

WU - COACH LED 0:00-10:00

STRENGTH 10:00 - 30:00

5 Rounds (:40 Work / :20 Rest)

5 V-ups + 10 Flutter Kicks

High Plank Pull Through

Hip Bridge Marchers

CONDITIONING 35:00-50:00

AMRAP 15

20 DB/KB Alt. Snatches

16 Pistol Squats

12 HSPU / Pike Push-ups

March 20, 2020

PS+Hang PS(ATK)

2(1+1)@50%

2(1+1)@60%

2x2(1+1)@70%

PC+ PP

2(1+2)@50%

2(1+2)@60%

2x2(1+1)@70%

FS

2X9@65%

7@70%

3x5@75%

Band Hamstring Curls

3x15

Deadbugs

Accumulae 100

March 19, 2020

Tall Cleans 

4x2 up to 50%

Segment Clean DL (ATK)+ Pause Clean(ATK)

1+2@55%

1+2@65%

1+2@70%

3x1+1@75%

Snatch Balance + OHS

2+1@50%

2+1@60%

2+1@70%

1+1@80%

1+1@85%

1+1@90%

1+1@95%

1+1@100%

March 19, 2020

Starter 10min 3rounds

Banded TK Horizontal Row x10

Elevated SL Hip Thrusts x(10)

Goblet Clean x10

Hollow Body Hold 20s

Main Course 20min

Bench Press 6x5 + 2 warmup sets

Dessert 10min AMRAP

Rollback Jumps x10

Row 250m

Heavy Swing/Goblet Clean/Squat x8/8/8

TTB x8

March 17, 2020

Press in Split

3x3 up to 40%

FS+ Jerk (use % of jerk)

3+2@50%

3+2@60%

2x3+2@70%

2+1@75%

Back Extensions

4x15

Bird Dog Rows

3x8/8

Push ups

3x8-10

High Box Step Ups

3x8/8

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