Workout of the Day - May 3, 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:
- 10 Burpees
- 20 Banded Side Steps
- 20 Lunges
- 0:30 Hollow Hold

Strength
Overhead Squat:
- Every 2:00 x 6 sets:
- 1x3 @ 70%
- 1x2 @ 75%
- 1x2 @ 77%
- 1x2 @ 80%
- 1x2 @ 85%
- 1x3 @ 70%

Conditioning
15 minute AMRAP:
- 15 Floor Presses (50/35)
- 15 Ring Rows
- 15 Dumbbell Deadlifts (50/35)
- 200m Run

Focus Movement = Dumbbell Deadlift

WODTim CosseyMay 2, 2024overhead squat, db floor press, ring rows, dumbbell deadlift, run

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 CosseyMarch 25, 2024front squat, db floor press, step ups, ring rows, run

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 CosseyFebruary 29, 2024overhead squat, pullups, db floor press, goblet squats, hollow rock, burpees

Workout of the Day - January 16, 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
- 20 Lunges
- 0:20 Handstand Hold
- 16 Starfish Crunches

Strength
Strict Press:
- Every 1:30 x 5 sets
- 5x5 @ 75%

Conditioning
15 minute AMRAP:
- 30/24 Calorie Row
- 20 Dumbbell Floor Presses (50/35)
- 10 Burpees
- 20 Pistol Squats

Focus Movement = Pistol Squats

WODTim CosseyJanuary 15, 2024strict press, rowing, db floor press, Burpee, pistol

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 CosseyJanuary 2, 2024front squat, Power clean, db floor press, abmat situps, run

Workout of the Day - November 7, 2023

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 15 Rower Hamstring Slides
- 10 Dumbbell Front Raises
- 10 Dumbbell Side Raises
- 15 V-Ups

Accessory #2
3 Sets:
- 15 Dumbbell Floor Presses
- 20 Weighted Calf Raises
- 10 Barbell Bicep Curls
- 0:45 Side Plank (each side)

WODTim CosseyNovember 6, 2023pullups, hamstring slides, front raises, side raises, v-ups, db floor press, calf raises, bicep curls, side plank

Workout of the Day - October 26, 2023

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 15 Dumbbell Skull Crushers
- 20 Banded Side Step (each side)
- 0:30 Side Plank (each side)

Accessory #2
3 Sets:
- 10 Dumbbell Bench/Floor Press
- 15 Dumbbell Bicep Curls
- 20 Tibialis Raises
- 1:00 Plank

WODTim CosseyOctober 25, 2023pullups, skull crushers, side steps, side plank, db floor press, bicep curls, tibialis raises, plank

Workout of the Day - October 17, 2023

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 10 Dumbbell Front Raises
- 10 Dumbbell Side Raises
- 15 Rower Hamstring Slides
- 10 Side Plank Hip Touches (each side)

Accessory #2
3 Sets:
- 15 Dumbbell Floor Presses
- 15 Dumbbell Hammer Curls
- 20 Calf Raises
- 1:00 Plank

WODTim CosseyOctober 16, 2023pullups, front raises, side raises, hamstring slides, side plank hip touches, db floor press, bicep curls, calf raises, plank

Workout of the Day - October 11, 2023

Accessory #1
3 Sets:
- 8 Barbell Bent Over Rows
- 12 Skull Crushers
- 10 Weighted Step Back Lunges (each side)
- 15 Weighted Candlestick Toe Touches

Accessory #2
3 Sets:
- 12 Dumbbell Floor Presses
- 15 Barbell Bicep Curls
- 15 Tibialis Raises
- 30 Flutter Kicks

WODTim CosseyOctober 10, 2023bent over rows, skull crushers, lunge, toe touches, db floor press, bicep curls, tibialis raises, flutter kicks

Workout of the Day - September 26, 2023

Accessory #1
3 Sets:
- 15 Dumbbell Floor Presses
- 15 Rear Delt Flys
- 15 Single Leg Glute Bridges (each side)
- 0:30 Hollow Hold
- 1:00 Medicine Ball Bear Hug Hold

Accessory #2
3 Sets:
- 15 Dumbbell Bent Over Rows
- 15 Dumbbell Side Raises
- 15 Banded Side Leg Raises (each side)
- 0:30 Side Plank (each side)
- 1:00 Wall Sit

WODTim CosseySeptember 25, 2023db floor press, reverse flys, glute bridge, hollow hold, bear hug hold, bent over rows, side raises, leg raises, side plank, wall sit

Workout of the Day - September 23, 2023

Conditioning
25 minute AMRAP:
- 5 Deadlifts (245/175)
- 15 Dumbbell Floor Presses (50/35)
- 25 Wall Balls
- 15 Toes to Bar
- 25 Abmat Sit-ups
- 400m Run

WODTim CosseySeptember 22, 2023deadlift, db floor press, wall balls, toes to bar, abmat situps, run

Workout of the Day - September 1, 2023

Mobility
- 2:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 1:00 Forearm Stretches (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 10 Ring Rows
- 15 Push-ups
- 20 Heel Overs

Strength
Strict Press:
- Every 2:00 x 6 sets:
- 1x15 @ 40%
- 1x12 @ 46%
- 1x8 @ 55%
- 3x6 @ 61%

Conditioning
16 minute AMRAP:
- 200m Run
- 15 Floor Presses (35/25)
- 15 Wall Balls
- 20 Hollow Rocks

Focus Movement = Wall Balls

WODTim CosseyAugust 31, 2023strict press, run, db floor press, wall ball, hollow rock

Workout of the Day - August 22, 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:
- 100m Run
- 10 Supermans
- 20 Band Pull Aparts
- 20 Heel Overs

Strength
Deadlift:
- Every 4:00 x 4 Sets
- 4x9 @ 65%
- 5 Seated Box Jumps after each set

Conditioning
12 minute AMRAP:
- 300m Run
- 15 Dumbbell Floor Press (45/30)
- 10 Chest to Bar Pull-ups

Focus Movement = Chest to Bar Pull-ups

WODTim CosseyAugust 21, 2023deadlift, run, db floor press, chest to bar

Workout of the Day - August 14, 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
- 10 Cossack Squats (each side)
- 10 Banded Front Squats
- 20 Russian Twists

Strength
Back Squat:
- Every 1:30 x 7 sets
- 7x5 @ 65%

Conditioning
3 Rounds for time:
- 20 Dumbbell Floor Presses (45/30)
- 20 Step-ups
- 3 Rope Climbs

Focus Movement = Rope Climbs

WODTim CosseyAugust 13, 2023back squat, db floor press, step ups, rope climb

Workout of the Day - August 9, 2023

Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 12 Diamond Push-ups
- 10 Banded Donkey Kicks (each side)
- 1:00 Medicine Ball Bear Hug Hold

Accessory #2
3 Sets:
- 10 Dumbbell Floor/Bench Press
- 12 Barbell Bicep Curls
- 15 Medicine Ball Hamstring Curls
- 1:00 Bar Dead Hang

WODTim CosseyAugust 8, 2023bent over rows, pushups, donkey kicks, bear hug hold, db floor press, bicep curls, hamstring curls, dead hang

Workout of the Day - May 20, 2023

Conditioning
25 minute AMRAP:
- 20 Dumbbell Floor Presses
- 20 Medicine Ball Cleans
- 20 Clam Crunches
- 20 Sprawls
- 100m Farmers Carry
- 200m Run

WODTim CosseyMay 19, 2023db floor press, med ball clean, clam crunches, Sprawls, farmers carry

Workout of the Day - April 27, 2023

Strength
Back Squat:
- 2-2-2-2-2
- Increase weight each set

Conditioning
7 minute AMRAP:
- 10 Ball Slams (20/14)
- 15 Dumbbell Cleans (45/30)
- 20 Sit-ups
*Rest 1 minute*
7 minute AMRAP:
- 10 Ball Slams (20/14)
- 15 Dumbbell Floor Presses (45/30)
- 20 Sit-ups

WODTim CosseyApril 26, 2023back squat, ball slams, dumbbell clean, situp, db floor press

Workout of the Day - March 28, 2023

Strength
Back Squat:
- 5x3
- Same weight for all 5 sets

Conditioning
"Modified Linda"
10-9-8-7-6-5-4-3-2-1:
- Pull-ups
- Dumbbell Floor Press (45/30)
- Power Clean (95/65)

WODTim CosseyMarch 27, 2023back squat, pullups, db floor press, Power clean

Workout of the Day - December 15, 2022

Strength
Bent Over Row:
- 4x8

Conditioning
15 minute EMOM:
- 1st minute = 20 DB Floor Press
- 2nd minute = 20 Hanging Knee Raises
- 3rd minute = Max Calorie Row
- 4th minute = Rest

WODTim CosseyDecember 14, 2022bent over rows, db floor press, knee raise, rowing

Workout of the Day - June 23, 2022

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 10 Single Leg Romanian Deadlifts (each side)
- 1 minute Jump Rope

Accessory #2
3 Sets:
- 20 Dumbbell Floor Press
- 10 Weighted Step Back Lunges (each side)
- 1 minute Calorie Row

Accessory #3
3 Sets:
- 1 minute Plank
- 1 minute Wall Sit

WODTim CosseyJune 22, 2022pullups, romanian deadlift, jump rope, db floor press, lunges, rowing, plank, wall sit

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