Posts in WOD
Workout of the Day - May 16, 2024

Mobility
- 2:00 Abductor Kettlebell or Foam Roller Release (each side)
- 2:00 Lateral Hamstring Stretch Back and Forth
- 5 Cossack Squats (each side)
- 1:00 Frog Level 1
- 1:00 Frog Level 2
- 5 Half Pancakes
- 5-10 Full Pancakes

Warm-up
5 minutes for quality:
- 100m Run
- 10 Sots Presses
- 10 Dumbbell Upright Rows
- 5 Inchworms

Strength
Overhead Squat:
- Every 2:00 x 5 sets
- 3x3 @ 80%
- 2x3 @ 85%

Conditioning
3 Rounds for time:
- 10 Burpees
- 10 Toes to Bar
- 20 Weighted Step-ups (30/20)
- 400m Run

Focus Movement = Toes to Bar

WODTim Cosseyoverhead squat, burpees, toes to bar, step ups, run
Workout of the Day - May 15, 2024

Mobility
- 2:00 Abductor Kettlebell or Foam Roller Release (each side)
- 2:00 Lateral Hamstring Stretch Back and Forth
- 5 Cossack Squats (each side)
- 1:00 Frog Level 1
- 1:00 Frog Level 2
- 5 Half Pancakes
- 5-10 Full Pancakes

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 20 Hamstring Curls
- 20 Lunges
- 0:30 Dead Hang

Strength
Front Squat:
- Every 1:30 x 6 sets:
- 6x5 @ 65%

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 10 Handstand Push-ups
- 20 Sit-ups
- 40 Double Unders

Focus Movement = Handstand Push-up

WODTim Cosseyfront squat, rowing, handstand pushup, situp, double unders
Workout of the Day - May 14, 2024

Mobility
- 2:00 Pec Release
- 1:00 Pec Stretch w/ Band (each side)
- 10 Hip Bridges
- 10 Supine Bridge & Twists
- 8 Crab Bridge & Twists
- 3 Thoracic Bridge & Twists

Warm-up
5 minutes for quality:
- 100m Run
- 10 Single Arm Kettlebell Presses (each side)
- 15 Sit-ups
- 10 PVC Overhead Squats

Strength
Strict Press:
- Every 2:00 x 4 sets
- 1x Max Reps @ 95%
- 3 sets @ 80%, match reps from first set

Conditioning
16 minute AMRAP:
- 15 Ring Rows
- 15 Wall Balls
- 15 Sprawls
- 200m Run

Focus Movement = Sprawl

WODTim Cosseystrict press, ring rows, wall balls, Sprawls, run
Workout of the Day - May 13, 2024

Mobility
- 2:00 Pec Release
- 1:00 Pec Stretch w/ Band (each side)
- 10 Hip Bridges
- 10 Supine Bridge & Twists
- 8 Crab Bridge & Twists
- 3 Thoracic Bridge & Twists

Warm-up
5 minutes for quality:
- 5 Burpees
- 20 Banded Side Steps
- 20 Band Pull Aparts
- 0:30 Hollow Hold

Strength
Bent Over Row:
- Every 2:00 x 6 sets
- 3x5 @ 75%
- 3x5 @ 80%

Conditioning
3 Rounds for time:
- 20 Goblet Squats (55/35)
- 20 Push Presses (75/50)
- 500m/400m Row

Focus Movement = Push Press

WODTim Cosseybent over rows, goblet squats, Push press, rowing
Workout of the Day - May 10, 2024

Mobility
- 2:00 Pec Release
- 1:00 Pec Stretch w/ Band (each side)
- 10 Hip Bridges
- 10 Supine Bridge & Twists
- 8 Crab Bridge & Twists
- 3 Thoracic Bridge & Twists

Warm-up
5 minutes for quality:
- 10 Burpees
- 6 Single Arm Dumbbell Overhead Squats (each side)
- 20 Heel Overs
- 10 Sots Press

Strength
Power Snatch:
- Every 1:30 x 7 sets
- 1x3 @ 70%
- 1x2 @ 75%
- 1x2 @ 77%
- 1x2 @ 80%
- 1x2 @ 85%
- 1x1 @ 87%
- 1x3 @ 70%

Conditioning
15 minute AMRAP:
- 15 Wall Balls
- 20 Russian Kettlebell Swings (55/35)
- 15 Burpees
- 200m Run

Focus Movement = Russian Kettlebell Swing

WODTim Cosseypower snatch, wall balls, kettlebell swings, burpees, run
Workout of the Day - May 9, 2024

Mobility
- 2:00 Abductor Kettlebell or Foam Roller Release (each side)
- 2:00 Lateral Hamstring Stretch Back and Forth
- 5 Cossack Squats (each side)
- 1:00 Frog Level 1
- 1:00 Frog Level 2
- 5 Half Pancakes
- 5-10 Full Pancakes

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 10 Push-ups
- 0:20 L-Sit
- 10 Single Leg Glute Bridges (each side)

Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x5 @ 70%
- 3x5 @ 75%

Conditioning
21-15-9 reps for time:
- Ring Rows
- Push-ups
- Overhead Squats (65/50)
- Calorie Row

Focus Movement = Overhead Squat

WODTim Cosseyback squat, ring rows, pushups, overhead squat, rowing
Workout of the Day - May 8, 2024

Mobility
- 2:00 Pec Release
- 1:00 Pec Stretch w/ Band (each side)
- 10 Hip Bridges
- 10 Supine Bridge & Twists
- 8 Crab Bridge & Twists
- 3 Thoracic Bridge & Twists

Warm-up
5 minutes for quality:
- 100m Run
- 10 Windmills (each side)
- 10 Kip Swings
- 20 Banded Good Mornings

Strength
Strict Press:
- Every 2:00 x 4 sets
- 1x Max Reps @ 90%
- 3 sets @ 75%, match reps from first set

Conditioning
3 Rounds for time:
- 3 Rope Climbs
- 20 Weighted Step-ups (30/20)
- 400m Run

Focus Movement = Rope Climb

WODTim Cosseystrict press, rope climb, step ups, run
Workout of the Day - May 6, 2024

Mobility
- 2:00 Abductor Kettlebell or Foam Roller Release (each side)
- 2:00 Lateral Hamstring Stretch Back and Forth
- 5 Cossack Squats (each side)
- 1:00 Frog Level 1
- 1:00 Frog Level 2
- 5 Half Pancakes
- 5-10 Full Pancakes

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 20 Hamstring Curls
- 20 Lunges
- 0:30 Dead Hang

Strength
Front Squat:
- Every 2:00 x 6 sets
- 1x5 @ 60%
- 1x3 @ 70%
- 1x2 @ 80%
- 1x1 @ 90%
- 1x1 @ 95%
- 1x1 @ 102%

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 10 Strict Pull-ups
- 10 Burpees
- 20 Sit-ups

Focus Movement = Strict Pull-up

WODTim Cosseyfront squat, pullups, Burpee, situp
Workout of the Day - May 3, 2024

Mobility
- 2:00 Abductor Kettlebell or Foam Roller Release (each side)
- 2:00 Lateral Hamstring Stretch Back and Forth
- 5 Cossack Squats (each side)
- 1:00 Frog Level 1
- 1:00 Frog Level 2
- 5 Half Pancakes
- 5-10 Full Pancakes

Warm-up
5 minutes for quality:
- 10 Burpees
- 20 Banded Side Steps
- 20 Lunges
- 0:30 Hollow Hold

Strength
Overhead Squat:
- Every 2:00 x 6 sets:
- 1x3 @ 70%
- 1x2 @ 75%
- 1x2 @ 77%
- 1x2 @ 80%
- 1x2 @ 85%
- 1x3 @ 70%

Conditioning
15 minute AMRAP:
- 15 Floor Presses (50/35)
- 15 Ring Rows
- 15 Dumbbell Deadlifts (50/35)
- 200m Run

Focus Movement = Dumbbell Deadlift

WODTim Cosseyoverhead squat, db floor press, ring rows, dumbbell deadlift, run
Workout of the Day - May 2, 2024

Mobility
- 2:00 Pec Release
- 1:00 Pec Stretch w/ Band (each side)
- 10 Hip Bridges
- 10 Supine Bridge & Twists
- 8 Crab Bridge & Twists
- 3 Thoracic Bridge & Twists

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 10 PVC Overhead Squats
- 10 Dumbbell Upright Rows
- 20 Heel Overs

Strength
Split Jerk:
- Every 1:30 x 5 sets
- 5x3 @ 65%

Conditioning
3 Rounds for time:
- 30/24 Calorie Row
- 20 Goblet Squats (55/35)
- 10 Power Cleans (135/95)

Focus Movement = Power Clean

WODTim Cosseysplit jerk, rowing, goblet squats, Power clean
Workout of the Day - April 30, 2024

Mobility
- 2:00 Internal Hip Release
- 1:00 Pigeon Level 1
- 1:00 Pigeon Level 2
- 5 Breaths Half Lord of the Fishes (each side)
- 10 Breaths Campfire (each side)

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 10 Cossack Squats
- 20 Band Pull Aparts
- 5 Inchworms

Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x5 @ 65%
- 2x5 @ 70%
- 2x5 @ 75%

Conditioning
6 Rounds for time:
- 8 Burpees
- 12 Step-ups
- 250/200m Row

Focus Movement = Step-ups

WODTim Cosseyback squat, burpees, step ups, rowing
Workout of the Day - April 29, 2024

Mobility
- 2:00 Pec Release
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Shoulder Bridges
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Full Bridges

Warm-up
5 minutes for quality:
- 100m Run
- 10 Toes Elevated Romanian Deadlifts
- 10 Single Arm Kettlebell Presses (each side)
- 8 Kip Swings

Strength
Strict Press:
- Every 2:00 x 4 sets
- 1x Max Reps @ 85%
- 3 sets @ 70%, match reps from first set

Conditioning
16 minute AMRAP:
- 10 Pull-ups
- 15 Wall Balls
- 20 Sit-ups
- 300m Run

Focus Movement = Pull-up

WODTim Cosseystrict press, pullups, wall ball, situp, run
Workout of the Day - April 26, 2024

Mobility
- 2:00 Internal Hip Release
- 1:00 Pigeon Level 1
- 1:00 Pigeon Level 2
- 5 Breaths Half Lord of the Fishes (each side)
- 10 Breaths Campfire (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 10 Goblet Squats
- 10 Single Arm Kettlebell Presses (each side)
- 20 Band Pull Aparts

Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 65%
- 4x3 @ 75%

Conditioning
"20.1"
10 Rounds for time:
- 8 Ground to Overhead (95/65)
- 10 Bar Facing Burpees
Time Cap = 15 minutes

Focus Movement = Ground to Overhead

WODTim Cosseyfront squat, ground to overhead, bar facing burpees