Posts tagged burpees
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 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 - 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 23, 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:
- 5 Burpees
- 10 Single Leg Romanian Deadlifts (each side)
- 6 Ring Dips
- 20 Heel Overs

Strength
Bent Over Row:
- Every 2:00 x 5 sets
- 2x5 @ 75%
- 3x5 @ 80%

Conditioning
2 Rounds for time:
- 20 Burpees
- 30 Step-ups
- 40 Sit-ups
- 500m/400m Row

Focus Movement = Burpee

WODTim Cosseybent over rows, burpees, step ups, situps, rowing
Workout of the Day - April 15, 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
- 15 Clamshells (each side)
- 20 Lunges
- 0:30 Dead Hang

Strength
Overhead Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x5 @ 67%
- 1x3 @ 70%
- 1x3 @ 80%
- 1x3 @ 75%

Conditioning
4 Rounds for time:
- 20/16 Calorie Row
- 15 Burpees
- 50 Double Unders

Focus Movement = Double Unders

WODTim Cosseyoverhead squat, rowing, burpees, double unders
Workout of the Day - April 12, 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
- 20 Banded Side Steps
- 15 Dumbbell Rear Delt Flys
- 6 Strict Ring Dips

Strength
Back Squat:
- Every 2:00 x 5 sets:
- 1x5 @ 60%
- 4x5 @ 65%

Conditioning
7 minute AMRAP:
- 15/12 Calorie Row
- 9 Thrusters (95/65)
2:00 Rest
7 Minute AMRAP:
- 15/12 Calorie Row
- 9 Burpees

Focus Movement = Rowing

WODTim Cosseyback squat, rowing, thrusters, burpees
Workout of the Day - March 28, 2024

Mobility
- 2:00 External Shoulder Release
- 10 Windmills
- 3 Wrist Stretches
- 6 Crab Bridges
- 3 Bridge and Twists (each side)
- 0:10 Full Bridge

Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Dumbbell Front Raises
- 10 Step-ups
- 0:45 Plank

Strength
Power Snatch:
- Every 2:00 x 6 sets
- 2x3 @ 70%
- 2x2 @ 75%
- 2x1 @ 80%

Conditioning
3 Rounds for time:
- 10 Burpees
- 20 Wall Balls
- 100m Farmers Carry
- 500m/400m Row

Focus Movement = Wall Balls

WODTim Cosseypower snatch, burpees, wall ball, farmers carry, rowing
Workout of the Day - March 22, 2024

Mobility
- 0:45 Chair Pose
- 0:30 Rotating Chair (each side)
- 0:45 High Lunge w/ Twist (each side)
- 0:30 Low Lunge w/ Extension (each side)
- 0:45 Twisted Lizard (each side)

Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Clamshells (each side)
- 10 Push-ups
- 0:30 Hollow Hold

Strength
Front Squat:
- Every 2:00 x 5 sets
- 2x5 @ 70%
- 1x3 @ 80%
- 1x2 @ 90%
- 1x2 @ 95%

Conditioning
15 minute AMRAP:
- 10 Burpees
- 20 Weighted Step-ups (20/15)
- 500m/400m Row

Focus Movement = Weighted Step-ups

WODTim Cosseyfront squat, burpees, step ups, rowing
Workout of the Day - March 14, 2024

Mobility
- 0:45 Chair Pose
- 0:30 Rotating Chair (each side)
- 0:45 High Lunge w/ Twist (each side)
- 0:30 Low Lunge w/ Extension (each side)
- 0:45 Twisted Lizard (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 10 Cossack Squats (each side)
- 20 Band Pull Aparts
- 20 Candlestick Toe Touches

Strength
Back Squat:
- Every 2:00 x 5 sets
- 2x5 @ 70%
- 1x4 @ 80%
- 1x3 @ 85%
- 1x3 @ 90%

Conditioning
4 Rounds for time:
- 15 Burpees
- 20 Step-ups (weighted optional)
- 15 Toes to Bar

Focus Movement = Toes to Bar

WODTim Cosseyback squat, burpees, step ups, toes to bar
Workout of the Day - March 1, 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:
- 5 Burpees
- 5 Cossack Squats (each side)
- 15 Band Pull Aparts
- 10 Pallof Presses (each side)

Strength
Overhead Squat:
- Every 2:00 x 6 sets
- 1x5 @ 65%
- 1x5 @ 70%
- 1x3 @ 75%
- 1x2 @ 82%
- 1x1 @ 87%
- 1x1 @ 92%

Conditioning
2 Rounds for time:
- 20 Pull-ups
- 20 Dumbbell Floor Presses (50/35)
- 20 Goblet Squats (55/35)
- 20 Hollow Rocks
- 20 Burpees

Focus Movement = Pull-ups

WODTim Cosseyoverhead squat, pullups, db floor press, goblet squats, hollow rock, burpees
Workout of the Day - February 20, 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:
- 100m Run
- 10 Banded Side Steps (each side)
- 10 Band Pull Aparts
- 20 Russian Twists

Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x6 @ 65%
- 1x6 @ 70%
- 1x3 @ 80%
- 2x2 @ 85%

Conditioning
6 Rounds for time:
- 10 Burpees
- 10 Toes to Bar
- 200m Run

Focus Movement = Toes to Bar

WODTim Cosseyfront squat, burpees, toes to bar, run
Workout of the Day - February 5, 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:
- 1:00 Row
- 10 Clamshells (each side)
- 10 Band Pull Aparts
- 0:30 Hollow hold

Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x8 @ 60%
- 1x6 @ 70%
- 1x4 @ 75%
- 2x2 @ 80%

Conditioning
15 minute AMRAP:
- 200m Run
- 15 Burpees
- 20 Walking Lunges (weighted optional)
- 25 Sit-ups

Focus Movement = Walking Lunges

WODTim Cosseyfront squat, run, burpees, lunges, situps
Workout of the Day - January 9, 2024

Mobility
- 2:00 Pec Ball Release
- 1:30 Banded Pec Stretch
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crap Bridges
- 3 Bridge & Twist

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Toes Elevated Romanian Deadlifts
- 20 Band Pull Aparts
- 20 Heel Overs

Strength
Bent Over Row:
- Every 1:30 x 5 sets
- 5x5 @ 70%

Conditioning
4 Rounds for time:
- 10 Burpees
- 15 Wall Balls
- 10 Toes to Bar
- 300m Run

Focus Movement = Toes to Bar

WODTim Cosseybent over rows, burpees, wall ball, toes to bar, run
Workout of the Day - January 4, 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
- 10 Kip Swings
- 10 Sit-ups

Strength
Romanian Deadlift:
- Every 1:30 x 4 sets
- 4x8 @ 45% of 1RM Conventional Deadlift

Conditioning
For time:
- 30 Dumbbell Snatches (50/35)
- 30 Wall Balls
- 30 Chest to Bar Pull-ups
- 30 Burpees
- 30 Step-ups
- 10 Squat Snatches (95/65)

Focus Movement = Chest to Bar Pull-ups

WODTim Cosseyromanian deadlift, dumbbell snatch, wall balls, chest to bar, burpees, step ups, squat snatch
Workout of the Day - December 23, 2023

12 Days of Christmas
- 1 Push Press (115/80)
- 2 Front Squats (115/80)
- 3 Power Cleans (115/80)
- 4 Deadlifts (115/80)
- 5 Pull-ups
- 6 Box Jumps/Step-ups
- 7 Burpees
- 8 Air Squats
- 9 Sit-ups
- 10 Push-ups
- 11 Walking Lunges (each side)
- 12 Calorie Row

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

WODTim CosseyPush press, front squat, Power clean, deadlift, pullups, box jumps, burpees, air squat, situps, pushups, lunges, rowing
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 19, 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:
- 15/12 Calorie Row
- 5 Single Arm Dumbbell Hang Clean & Jerk (each side)
- 10 Medicine Ball Hamstring Curls
- 10 Sit-ups

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

Conditioning
5 Rounds for time:
- 10 Dumbbell Snatches (45/30)
- 10 Burpees
- 10 Hollow Rocks
- 200m Run

Focus Movement = Dumbbell Snatch

WODTim Cosseyfront squat, dumbbell snatch, burpees, hollow rock, run