Posts tagged abmat situps
Workout of the Day - April 9, 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
- 20 Glute Bridges
- 20 Lunges
- 15 V-ups

Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 65%
- 1x5 @ 70%
- 1x5 @ 75%
- 2x3 @ 80%

Conditioning
15 minute AMRAP:
- 30/24 Calorie Row
- 25 Abmat Sit-ups
- 20 Dumbbell Z-Presses

Focus Movement = Dumbbell Z-Press

WODTim Cosseyfront squat, rowing, abmat situps, z press
Workout of the Day - February 26, 2024

Mobility
- 1:30 Pec Release (each side)
- 1:00 Banded Pec/Bicep Stretch (each side)
- 1:00 Banded Tricep/Lat Stretch (each side)
- 1:00 Banded Posterior Shoulder Stretch (each side)

Warm-up
5 minutes for quality:
- 1:00 Row
- 15 Clamshells (each side)
- 15 Banded Face Pulls
- 15 Candlestick Toe Touches

Strength
Power Clean + Power Jerk:
- Every 1:30 x 5 sets
- 5x(2+1) @ 75%

Conditioning
15 minute AMRAP:
- 10 Toes to Bar
- 20 Wall Balls
- 30 Abmat Sit-ups
- 500m/400m Row

Focus Movement = Toes to Bar

WODTim CosseyPower clean, power jerk, toes to bar, wall balls, abmat situps, rowing
Workout of the Day - February 23, 2024

Mobility
- 1:30 Soleus/Calf Release (each side)
- 1:30 Banded Down Dog (strict, walk, push-up)
- 1:30 Banded Pigeon (each side)
- 1:00 Banded Twisted Lizard w/ PVC (each side)

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 10 Step Back Lunges (each side)
- 10 Band Pull Aparts
- 16 Starfish Crunches

Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x5 @ 70%
- 1x5 @ 75%
- 2x5 @ 80%

Conditioning
4 Rounds for time:
- 12 Thrusters (75/50)
- 18 Ring Rows
- 24 Abmat Sit-ups
- 48 Double Unders

Focus Movement = Thruster

WODTim Cosseyback squat, thrusters, ring rows, abmat situps, double unders
Workout of the Day - February 13, 2024

Mobility
- 1:30 Pec Release (each side)
- 1:00 Banded Pec/Bicep Stretch (each side)
- 1:00 Banded Tricep/Lat Stretch (each side)
- 1:00 Banded Posterior Shoulder Stretch (each side)

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 10 Sots Presses
- 20 Banded Face Pulls
- 0:30 Hollow Hold

Strength
Power Snatch:
- Every 1:30 x 6 sets
- 2x3 @ 60%
- 2x2 @ 65%
- 2x2 @ 70%

Conditioning
4 Rounds for time:
- 2 Rope Climbs
- 20 Wall Balls
- 20 Abmat Sit-ups
- 200m run

Focus Movement = Rope Climb

WODTim Cosseypower snatch, rope climb, wall balls, abmat situps, run
Workout of the Day - January 26, 2024

Mobility
- 2:00 Roll Plantar Fascia
- 1:30 Plantar Fascia Stretch
- 1:00 Top of Foot Stretch
- 8 Metatarsal Rolls
- 1:30 Banded Down Dog Sequence

Warm-up
5 minutes for quality:
- 100m Run
- 10 PVC Overhead Squats
- 15 Banded Good Mornings
- 10 V-ups

Strength
Squat Snatch:
- Every 1:30 x 7 sets
- 1x3 @ 72%
- 1x2 @ 77%
- 1x2 @ 80%
- 1x2 @ 84%
- 3x2 @ 88%

Conditioning
3 Rounds for time:
- 20 Dumbbell Snatches (50/35)
- 20 Medicine Ball Cleans
- 20 Abmat Sit-ups
- 200m Run

Focus Movement = Dumbbell Snatch

WODTim Cosseysquat snatch, db snatch, med ball clean, abmat situps, run
Workout of the Day - January 3, 2024

Mobility
- 2:00 Roll Plantar Fascia
- 1:30 Plantar Fascia Stretch
- 1:00 Top of Foot Stretch
- 8 Metatarsal Rolls
- 1:30 Banded Down Dog Sequence

Warm-up
5 minutes for quality:
- 1:00 Row
- 15 Jump Squats
- 10 Push-ups
- 0:30 Dead Hang

Strength
Front Squat:
- Every 2:00 x 6 sets
- 1x5 @ 61%
- 1x5 @ 66%
- 2x5 @ 71%
- 2x5 @ 75%

Conditioning
3 Rounds for time:
- 10 Power Cleans (135/95)
- 20 Dumbbell Floor Presses (50/35)
- 25 Abmat Sit-ups
- 300m Run

Focus Movement = Power Clean

WODTim Cosseyfront squat, Power clean, db floor press, abmat situps, run
Workout of the Day - December 21, 2023

Mobility
- 1:00 Kettlebell Adductor Release (each side)
- 2:00 Lateral Hamstring Stretch
- 10 Cossack Squats
- 1:00 Frog Pose Level 1
- 1:00 Frog Pose Level 2
- 5 Half Pancakes
- 10 Full Pancakes

Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Sots Press
- 20 Band Pull Aparts
- 0:20 L-Sit Hold

Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x10 @ 57%
- 1x10 @ 62%
- 1x8 @ 67%
- 1x8 @ 71%

Conditioning
15 minute AMRAP:
- 10 Pull-ups
- 10 Burpees
- 20 Weighted Walking Lunges (30/20)
- 20 Abmat Sit-ups
- 50 Double Unders

Focus Movement = Double Unders

WODTim Cosseyback squat, pullups, burpees, lunges, abmat situps, double unders
Workout of the Day - December 4, 2023

Mobility
- 2:00 Lacrosse Ball External Hip Release
- 1:00 Brettzel (each side)
- 0:30 Super Squat (each position)
- 1:00 Down Dog

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Glute Bridges
- 15 Jump Squats
- 10 Kip Swings

Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 4x5 @ 70%

Conditioning
3 Rounds for time:
- 10 Pull-ups
- 20 Dumbbell Snatches (50/35)
- 30 Abmat Sit-ups
- 40 Double Unders

Focus Movement = Dumbbell Snatch

WODTim Cosseyfront squat, pullups, dumbbell snatch, abmat situps, double unders
Workout of the Day - November 20, 2023

Thanksgiving Class Schedule
Wednesday 22nd = 6am & 12pm
Thursday 23rd = No Classes
Friday 24th = 10am

Mobility
- 2:00 Lacrosse Ball Posterior Shoulder
- 10 Windmills (each side)
- 0:30 Wrist Stretch (each position)
- 10 Cat Cows
- 10 Crab Bridges

Warm-up
5 minutes for quality:
- 100m Run
- 20 Banded Side Steps (each side)
- 20 Band Pull Aparts
- 20 Knee Tucks

Strength
Push Press + Split Jerk:
- Every 2:00 x 4 sets
- 4x(8+1) @ 75% of 1RM Push Press

Conditioning
15 minute AMRAP:
- 15 Wall Balls
- 15 Push-ups
- 15 Abmat Sit-ups
- 15/12 Calorie Row

Focus Movement = Wall Balls

WODTim CosseyPush press, split jerk, wall ball, pushups, abmat situps, rowing
Workout of the Day - November 13, 2023

Mobility
- 2:00 Lacrosse Ball External Hip Release
- 1:00 Brettzel (each side)
- 0:30 Super Squat (each position)
- 1:00 Down Dog

Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Jump Lunges
- 20 Band Pull Aparts
- 0:20 Hanging L-Sit Hold

Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x5 @ 68%
- 1x5 @ 72%
- 1x5 @ 76%
- 2x5 @ 80%

Conditioning
18-15-12-9 reps for time:
- Thrusters (75/50)
- Pull-ups
- Abmat Sit-ups

Focus Movement = Thrusters

WODTim Cosseyback squat, thrusters, pullups, abmat situps
Workout of the Day - October 23, 2023

Mobility
- 1:30 Banded Pec Stretch (each side)
- 10 Windmills (each side)
- 10 Scapula Circles/Cat Cows
- 8 Thoracic Bridges

Warm-up
5 minutes for quality:
- 100m Run
- 10 Single Arm Dumbbell Presses (each side)
- 10 Ring Rows
- 20 High Plank Shoulder Taps

Strength
Strict Press:
- Every 1:30 x 6 sets
- 1x12 @ 58%
- 1x8 @ 67%
- 1x6 @ 75%
- 3x3 @ 83%

Conditioning
16 minute AMRAP:
- 250m/200m Row
- 20 Step-ups
- 100m Farmers Carry (55/35)
- 20 Abmat Sit-ups

Focus Movement = Farmers Carry

WODTim Cosseystrict press, rowing, step ups, farmers carry, abmat situps
Workout of the Day - October 12, 2023

Mobility
- 1:30 Foam Roll Quads
- 1:00 Twisted Lizard (each side)
- 0:30 Chair Pose
- 0:30 Chair Pose w/ Twist (each side)

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Banded Good Mornings
- 10 Dumbbell Upright Rows

Strength
Back Squat:
- Every 3:00 x 3 sets
- 3x2 @ 90%

Conditioning
16 minute AMRAP:
- 200m Run
- 20 Ball Slams
- 20 Abmat Sit-ups
- 10 Handstand Push-ups

Focus Movement = Ball Slams

WODTim Cosseyback squat, run, ball slams, abmat situps, handstand pushup
Workout of the Day - October 4, 2023

Mobility
- 1:30 Banded Pec Stretch (each side)
- 10 Windmills (each side)
- 10 Scapula Circles/Cat Cows
- 8 Thoracic Bridges

Warm-up
5 minutes for quality:
- 100m Run
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 20 Lunges
- 20 V-ups

Strength
Snatch Balance + Overhead Squat:
- Every 2:00 x 7 sets
- 1x(1+1) @ 62%
- 1x(1+1) @ 70%
- 1x(1+1) @ 77%
- 1x(1+1) @ 83%
- 2x(1+1) @ 89%
- 1x(1+1) @ 70%
- Percentages are of 1RM Snatch

Conditioning
16 minute AMRAP:
- 6 Power Cleans (135/95)
- 15/12 Calorie Row
- 20 Step-ups
- 20 Abmat Sit-ups

Focus Movement = Power Cleans

WODTim Cosseysnatch balance, overhead squat, Power clean, rowing, step ups, abmat situps