Posts tagged farmers carry
Workout of the Day - April 4, 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:
- 1:00 Row
- 10 Kip Swings
- 10 Single Arm Kettlebell Press (Each side)
- 5 Inchworms

Strength
Strict Press:
- Every 2:30 x 3 sets
- 1x Max Reps @ 75%
- 2 sets @ 63%, match reps from first set

Conditioning
16 minute AMRAP:
- 15 Burpees
- 20 Walking Lunges
- 25 Kettlebell Swings (55/35)
- 100m Farmers Carry (55/35)

Focus Movement = Kettlebell Swings

WODTim Cosseystrict press, Burpee, lunge, kettlebell swings, farmers carry
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 - February 28, 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
- 20 Glute Bridges
- 10 Medicine Ball Jump Squats
- 20 Russian Twists

Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x8 @ 60%
- 1x8 @ 65%
- 3x5 @ 70%

Conditioning
4 Rounds for time:
- 400m Run
- 5 Power Cleans (155/110)
- 100m Farmers Carry (55/35)

Focus Movement = Power Clean

WODTim Cosseyfront squat, run, Power clean, farmers carry
Workout of the Day - December 20, 2023

Mobility
- 2:00 Lacrosse Ball Levator Scapulae
- 10 Windmill Stretches
- 3 Wrist Stretches
- 10 Animal Twists
- 10 Clam Twists
- 10 Frog Twists

Warm-up
5 minutes for quality:
- 10 Sprawls
- 10 Cossack Squats
- 10 Ring Rows
- 0:30 Handstand

Strength
Squat Clean + Split Jerk:
- Every 2:00 x 5 sets
- 2x(2+1) @ 73%
- 3x(2+1) @ 79%

Conditioning
3 Rounds for time:
- 15 Hand Release Push-ups
- 15 Thrusters (95/65)
- 100m Farmers Carry (55/35)
- 500m/400m Row

Focus Movement = Thrusters

WODTim Cosseysquat clean, split jerk, hand release push ups, thrusters, farmers carry, rowing
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 - December 1, 2023

Mobility
- 2:00 Lacrosse Ball External Hip Release
- 1:00 Brettzel (each side)
- 0:30 Super Squat (each position)
- 1:00 Down Dog

Warm-up
5 minutes for quality:
- 5 Burpees
- 20 Plate Hops
- 20 Medicine Ball Hamstring Curls
- 20 Heel Overs

Strength
Squat Snatch:
- Every 2:00 x 6 sets
- 2x3 @ 60%
- 2x3 @ 65%
- 2x3 @ 70%

Conditioning
3 Rounds for time:
- 15 Pull-ups
- 25 Wall Balls
- 35 Sit-ups
- 100m Farmers Carry (55/35)

Focus Movement = Wall Balls

WODTim Cosseysquat snatch, pullups, wall ball, situps, farmers carry
Workout of the Day - November 22, 2023

Wednesday 22nd - 6am & 12pm Classes Only!

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:
- 10 Burpees
- 20 Cossack Squats
- 15 Dumbbell Rear Delt Flys
- 0:20 Side Plank (each side)

Strength
Power Snatch:
- Every 1:30 x 7 sets
- 4x3 @ 73%
- 1x1 @ 78%
- 2x1 @ 85%

Conditioning
4 Rounds for time:
- 10 Push Presses (115/80)
- 10 Pull-ups
- 20 Medicine Ball Cleans
- 20 Clam Crunches
- 100m Farmers Carry (55/35)

Focus Movement = Medicine Ball Cleans

WODTim Cosseypower snatch, Push press, pullups, med ball clean, clam crunches, farmers carry
Workout of the Day - November 17, 2023

Mobility
- 2:00 Lacrosse Ball External Hip Release
- 1:00 Brettzel (each side)
- 0:30 Super Squat (each position)
- 1:00 Down Dog

Warm-up
5 minutes for quality:
- 5 Burpees
- 20 Glute Bridges
- 10 Dumbbell Upright Rows
- 0:30 Hollow Hold

Strength
Pause Front Squat:
- Every 2:00 x 4 sets
- 2x3 @ 63%
- 1x3 @ 68%
- 1x3 @ 72%
- 3 Second Pause at Bottom

Conditioning
16 minute AMRAP:
- 10 Handstand Push-ups
- 20 Hollow Rocks
- 20 Ring Rows
- 20 Walking Lunges
- 100m Farmers Carry (55/35)

Focus Movement = Hollow Rocks

WODTim Cosseyfront squat, handstand pushup, hollow rocks, ring rows, lunges, farmers carry
Workout of the Day - October 23, 2023

Mobility
- 1:30 Banded Pec Stretch (each side)
- 10 Windmills (each side)
- 10 Scapula Circles/Cat Cows
- 8 Thoracic Bridges

Warm-up
5 minutes for quality:
- 100m Run
- 10 Single Arm Dumbbell Presses (each side)
- 10 Ring Rows
- 20 High Plank Shoulder Taps

Strength
Strict Press:
- Every 1:30 x 6 sets
- 1x12 @ 58%
- 1x8 @ 67%
- 1x6 @ 75%
- 3x3 @ 83%

Conditioning
16 minute AMRAP:
- 250m/200m Row
- 20 Step-ups
- 100m Farmers Carry (55/35)
- 20 Abmat Sit-ups

Focus Movement = Farmers Carry

WODTim Cosseystrict press, rowing, step ups, farmers carry, abmat situps
Workout of the Day - September 28, 2023

Mobility
- 1:30 Pec Lacrosse Ball Release (each side)
- 10 Windmills (each side)
- 8 Straight Bridges
- 6 Crab Bridges

Warm-up
5 minutes for quality:
- 100m Run
- 10 Push-ups
- 20 Lunges
- 0:20 Hanging L-Sit

Strength
Power Snatch:
- Every 1:30 x 6 sets
- 2x5 @ 56%
- 2x4 @ 63%
- 2x3 @ 71%

Conditioning
15 minute AMRAP:
- 15 Thrusters (95/65)
- 15 Ring Rows
- 100m Farmers Carry (55/35)
- 400m Run

Focus Movement = Thrusters

WODTim Cosseypower snatch, thrusters, ring rows, farmers carry, run