Posts tagged ball slams
Workout of the Day - February 8, 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 Glute Bridges
- 15 Calf Raises
- 0:20 Side Plank (each side)

Strength
Bent Over Row:
- Every 1:30 x 5 sets
- 5x5 @ 78%

Conditioning
16 minute AMRAP:
- 30/24 Calorie Row
- 15 Deadlifts (115/80)
- 10 Thrusters (115/80)
- 15 Ball Slams
- 30 Clam Crunches

Focus Movement = Deadlift

WODTim Cosseybent over rows, rowing, deadlift, thrusters, ball slams, clam crunches
Workout of the Day - February 1, 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:
- 10 Sprawls
- 10 Sots Presses
- 10 Cossack Squats (each side)
- 10 Banded Pallof Presses (each side)

Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x4 @ 71%
- 4x4 @ 76%

Conditioning
3 Rounds for time:
- 400m run
- 18 Ball Slams
- 16 Weighted Step-ups (30/20)
- 14 Toes to Bar

Focus Movement = Toes to Bar

WODTim Cosseyback squat, run, ball slams, step ups, toes to bar
Workout of the Day - January 5, 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:
- 1:00 Row
- 10 Dumbbell Upright Rows
- 10 Lunges
- 0:30 Hollow Hold

Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 6x(2+2) @ 79%

Conditioning
16 minute AMRAP:
- 10 Thrusters (95/65)
- 20 Walking Lunges
- 10 Toes to Bar
- 20 Ball Slams
- 500m/400m Row

Focus Movement = Thrusters

WODTim CosseyPower clean, power jerk, thrusters, lunge, toes to bar, ball slams, rowing
Workout of the Day - December 27, 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
- 20 Monster Walks
- 10 PVC Overhead Squats
- 16 Starfish Crunches

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

Conditioning
4 Rounds for time:
- 14 Toes to Bar
- 16 Step-ups (weighted optional)
- 18 Ball Slams
- 200m Run

Focus Movement = Toes to Bar

WODTim Cosseyback squat, toes to bar, step ups, ball slams, run
Workout of the Day - December 13, 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:
- 100m Run
- 10 Single Leg Glute Bridges (each side)
- 20 Band Pull Aparts
- 0:20 L-Sit Hold

Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x10 @ 57%
- 1x8 @ 62%
- 1x6 @ 67%
- 1x6 @ 71%
- 1x6 @ 76%

Conditioning
16 minute AMRAP:
- 100m Farmers Carry (55/35)
- 20 Walking Lunges (weighted optional)
- 20 Hand Release Push-ups
- 20 Hollow Rocks
- 20 Ball Slams

Focus Movement = Walking Lunges

WODTim Cosseyback squat, farmers carry, lunges, hand release push ups, hollow rocks, ball slams
Workout of the Day - November 9, 2023

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:
- 5 Burpees
- 10 Sots Press
- 10 Cossack Squats (each side)
- 0:30 Hollow Hold

Strength
Strict Press:
- Every 2:00 x 5 sets
- 1x8 @ 70%
- 1x5 @ 75%
- 1x3 @ 80%
- 2x2 @ 85%

Conditioning
16 minute AMRAP:
- 10 Thrusters (95/65)
- 10 Burpees
- 20 Ball Slams
- 20 Walking Lunges
- 200m Run

Focus Movement = Thrusters

WODTim Cosseystrict press, thrusters, Burpee, ball slams, lunge, run
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 - September 15, 2023

Mobility
- 1:30 Internal Hip Release (each side)
- 0:30 Pigeon Level 1 (each side)
- 0:30 Pigeon Level 2 (each side)
- 0:30 Half Lord of the Fishes (each side)

Warm-up
5 minutes for quality:
- 5 Burpees
- 10 Upright Rows
- 20 Lunges
- 16 Starfish Crunches

Strength
Back Squat:
- Every 2:30 x 5 sets
- 5x3 @ 83%

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 20 Ball Slams
- 20 Pull-ups
- 20 Step-ups

Focus Movement = Pull-ups

WODTim Cosseyback squat, rowing, ball slams, pullups, step ups
Workout of the Day - August 21, 2023

Mobility
- 1:30 Hip Release (each side)
- 1:00 Brettzel (each side)
- 0:30 Runner’s Stretch (each side) x3
- 0:30 Down Dog Sequence x3

Warm-up
5 minutes for quality:
- 1:00 Row
- 20 Lunges
- 10 Side Plank Hip Touches (each side)
- 10 Single Arm Dumbbell Upright Row (each side)

Strength
Front Squat:
- Every 2:00 x 6 sets
- 3x8 @ 67%
- 3x3 @ 76%

Conditioning
3 Rounds for time:
- 10 Squat Snatches (96/65)
- 15/12 Calorie Row
- 15 Burpees over Bar
- 20 Ball Slams

Focus Movement = Squat Snatches

WODTim Cosseyfront squat, squat snatch, rowing, burpee over bar, ball slams