Posts tagged pullups
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 - 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 1, 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:
- 12 Calorie Row
- 20 Lunges
- 10 Ring Rows
- 0:30 Hollow Hold

Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 2x(3+1) @ 75%
- 2x(2+1) @ 82%
- 2x(1+1) @ 90%

Conditioning
15 minute AMRAP:
- 2 Rounds of "Cindy"
- 5 Power Cleans (150/100)
- 15/12 Calorie Row

1 Round of “Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air Squats

Focus Movement = Cindy

WODTim CosseyPower clean, power jerk, pullups, pushups, air squat, power clean, rowing
Workout of the Day - March 18, 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 Single Arm Dumbbell Presses (each side)
- 15 Sit-ups
- 10 Step-ups

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

Conditioning
15 minute AMRAP:
- 15 Shoulders to Overhead (75/50)
- 15 Goblet Squats (35/25)
- 15 Pull-ups
- 400m Run

Focus Movement = Shoulders to Overhead

WODTim Cosseydeadlift, shoulder to overhead, goblet squats, pullups, run
Workout of the Day - March 12, 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:
- 5 Burpees
- 10 Single Leg Romanian Deadlifts (each side)
- 6 Strict Ring Dips
- 10 Box Jumps

Strength
Strict Press:
- Every 3:00 x 3 sets
- 1x Max Reps @ 70%
- 2 sets @ 55%, match reps from first set

Conditioning
5 Rounds for time:
- 10 Pull-ups
- 200m Run
- 10 Overhead Squats (75/50)

Focus Movement = Overhead Squat

WODTim Cosseystrict press, pullups, run, overhead squat
Workout of the Day - March 8, 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:
- 5 Burpees
- 20 Banded Side Steps
- 10 Kip Swings
- 0:30 Hollow Hold

Strength
Bent Over Row:
- Every 2:00 x 5 sets
- 1x5 @ 75%
- 2x5 @ 80%
- 2x5 @ 75%

Conditioning
15 minute AMRAP:
- 10 Thrusters (95/65)
- 10 Pull-ups
- 30/24 Calorie Row

Focus Movement = Thrusters

WODTim Cosseybent over rows, thrusters, pullups, rowing
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 22, 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:
- 5 Burpees
- 10 PVC Overhead Squats
- 10 Banded Face Pulls
- 15 Candlestick Toe Touches

Strength
Power Snatch:
- Every 1:30 x 6 sets
- 2x3 @ 72%
- 2x2 @ 78%
- 2x1 @ 84%

Conditioning
15 minute AMRAP:
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
- 10 Calorie Row
- 100m Run

Focus Movement = “Cindy”

WODTim Cosseypower snatch, pullups, pushups, air squat, rowing, run
Workout of the Day - February 19, 2024

Presidents’ Day - 10am Class Only!

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 Toes Elevated Romanian Deadlifts
- 10 Dumbbell Upright Rows
- 0:30 Hollow Hold

Strength
Strict Press:
- Every 2:00 x 4 sets
- 4x8 @ 70%

Conditioning
16 minute AMRAP:
- 10 Thrusters (95/65)
- 10 Pull-ups
- 20 Step-ups
- 10 Handstand Push-ups
- 20 Calorie Row

Focus Movement = Handstand Push-ups

WODTim Cosseystrict press, thrusters, pullups, step ups, handstand pushup, rowing
Workout of the Day - January 19, 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:
- 15/12 Calorie Row
- 10 Glute Bridges
- 10 Kip Swings
- 10 Goblet Squats

Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x8 @ 62%
- 1x8 @ 67%
- 1x8 @ 71%
- 1x8 @ 76%

Conditioning
15 minute AMRAP:
- 26/21 Calorie Row
- 15 Pull-ups
- 9 Handstand Push-ups
- 3 Squat Cleans (165/115)

Focus Movement = Squat Cleans

WODTim Cosseyback squat, rowing, pullups, handstand pushup, squat clean
Workout of the Day - January 15, 2024

Martin Luther King Jr. Day - 10am Class Only!

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 Dumbbell Upright Rows
- 10 Glute Bridges
- 20 Heel Overs

Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 70%
- 1x5 @ 75%
- 3x5 @ 80%

Conditioning
5 Rounds for time:
- 10 Weighted Step-ups (25/15)
- 20 Sit-ups
- 10 Pull-ups
- 200m Run

Focus Movement = Weighted Step-ups

WODTim Cosseyfront squat, step ups, situps, pullups, run
Workout of the Day - January 12, 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:
- 15/12 Calorie Row
- 10 Ring Rows
- 10 Walking Lunges
- 0:20 Hanging L-Sit Hold

Strength
Front Squat:
Every 2:00 x 5 sets
- 1x5 @ 55%
- 1x5 @ 59%
- 3x5 @ 63%

Conditioning
15 minute AMRAP:
- 10 Pull-ups
- 10 Push Presses (95/65)
- 20 Walking Lunges
- 20/16 Calorie Row

Focus Movement = Push Press

WODTim Cosseyfront squat, pullups, Push press, lunge, rowing