Posts tagged step ups
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 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 - 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 16, 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
- 20 Banded Good Mornings
- 10 Single Arm Kettlebell Presses (each side)
- 15 V-ups

Strength
Strict Press:
- Every 2:00 x 3 sets
- 1x Max Reps @ 80%
- 2 sets @ 68%, match reps from first set

Conditioning
15 minute AMRAP:
- 15 Push-ups
- 20 Step-ups
- 15 Wall Balls
- 20 Sit-ups

Focus Movement = Wall Balls

WODTim Cosseystrict press, pushups, step ups, wall ball, situps
Workout of the Day - April 5, 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:
- 10 Burpees
- 10 PVC Overhead Squats
- 10 Ring Rows
- 10 Hollow Rocks

Strength
Squat Snatch:
- Every 2:00 x 5 sets
- 1x3 @ 70%
- 2x3 @ 75%
- 2x3 @ 70%

Conditioning
For time:
Buy-in = 600m Run
Then, 8 Rounds of:
- 4 Handstand Push-ups
- 6 Toes to Bar
- 8 Step-ups
Buy-out = 600m Run

Focus Movement = Handstand Push-up

WODTim Cosseysquat snatch, run, handstand pushup, toes to bar, step ups
Workout of the Day - March 26, 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:
- 12 Calorie Row
- 10 Cossack Squats
- 10 Medicine Ball Hamstring Curls
- 0:30 Dead Hang

Strength
Front Squat:
- Every 2:00 x 5 sets
- 2x3 @ 75%
- 3x2 @ 80%

Conditioning
16 minute AMRAP:
- 15 Dumbbell Floor Presses (45/30)
- 20 Step-ups
- 15 Ring Rows
- 400m Run

Focus Movement = Dumbbell Floor Press

WODTim Cosseyfront squat, db floor press, step ups, ring rows, run
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 6, 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:
- 100m Run
- 10 Suitcase Deadlifts (each side)
- 15 Reverse Flys
- 10 V-ups

Strength
Strict Press:
- Every 3:00 x 3 sets
- 1x Max Reps @ 65%
- 2 sets @ 55%, match reps from first set

Conditioning
3 Rounds for time:
- 10 Deadlifts (225/155)
- 20 Step-ups
- 30 Sit-ups
- 20 Ring Rows
- 10 Bar Facing Burpees

Focus Movement = Deadlift

WODTim Cosseystrict press, deadlift, step ups, situps, ring rows, bar facing burpees
Workout of the Day - February 29, 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:
- 100m Run
- 15 Medicine Ball Hamstring Curls
- 10 Ring Rows
- 0:30 Hollow Hold

Strength
Strict Press:
- Every 2:00 x 3 sets
- 3x8 @ Heavy Weight

Conditioning
16 minute AMRAP:
- 10 Deadlifts (185/135)
- 10 Handstand Push-ups
- 20 Step-ups
- 20 Clam Crunches
- 30/24 Calorie Row

Focus Movement = Deadlift

WODTim Cosseystrict press, deadlift, handstand pushup, step ups, clam crunches, rowing
Workout of the Day - February 27, 2024

Handstand & Muscle-up Skills 4/4

Skill/Accessory #1
3 Sets:
- 8 Handstands/Ring Dips/Ring Push-ups
- 12 Barbell Close Grip Floor Presses
- 12 Barbell Bent Over Rows
- 10 Dumbbell Step-ups (each side)

Skill/Accessory #2
3 Sets:
- 8 Muscle-ups/Pull-ups/Ring Rows
- 8 Banded Low Rows
- 12 Single Arm Kettlebell Bottom Up Presses (each side)
- 8 Stability Ball Hamstring Curls

WODTim Cosseyhandstand, floor press, bent over rows, step ups, muscle up, row, kettlebell press, hamstring curls
Workout of the Day - February 21, 2024

Handstand & Muscle-up Skills 3/4

Skill/Accessory #1
3 Sets:
- 12 Handstands/Ring Dips/Ring Push-ups
- 8 Barbell Close Grip Floor Presses
- 8 Barbell Bent Over Rows
- 14 Dumbbell Step-ups (each side)

Skill/Accessory #2
3 Sets:
- 12 Muscle-ups/Pull-ups/Ring Rows
- 12 Banded Low Rows
- 8 Single Arm Kettlebell Bottom Up Presses (each side)
- 12 Stability Ball Hamstring Curls

WODTim Cosseyhandstand, floor press, bent over rows, step ups, muscle up, row, kettlebell press, hamstring curls
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 - February 16, 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
- 10 Banded Side Steps (each side)
- 10 Band Pull Aparts
- 0:20 Side Plank (each side)

Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x8 @ 60%
- 1x6 @ 65%
- 1x4 @ 70%
- 1x4 @ 75%
- 1x3 @ 80%

Conditioning
4 Rounds for time:
- 10 Devil Presses (35/25)
- 10 Weighted Step-ups (35/25)
- 250m/200m Row

Focus Movement = Devil Press

WODTim Cosseyfront squat, devil press, step ups, rowing
Workout of the Day - February 15, 2024

Handstand & Muscle-up Skills 2/4

Skill/Accessory #1
3 Sets:
- 10 Handstands/Ring Dips/Ring Push-ups
- 10 Barbell Close Grip Floor Presses
- 10 Barbell Bent Over Rows
- 12 Dumbbell Step-ups (each side)

Skill/Accessory #2
3 Sets:
- 10 Muscle-ups/Pull-ups/Ring Rows
- 10 Banded Low Rows
- 10 Single Arm Kettlebell Bottom Up Presses (each side)
- 10 Stability Ball Hamstring Curls

WODTim Cosseyhandstand, floor press, bent over rows, step ups, muscle up, row, kettlebell press, hamstring curls