Posts tagged goblet squats
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 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 14, 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:
- 1:00 Row
- 10 Single Leg Deadlifts (each side)
- 10 Ring Rows
- 0:30 Hanging Knee Tuck Hold

Strength
Strict Press:
- Every 1:30 x 4 sets
- 4x10 @ 65%

Conditioning
15 minute AMRAP
- 12 Goblet Squats (55/35)
- 12 Burpees
- 12 Deadlifts (185/135)
- 24 Slam Balls
- 48 Double Unders

Focus Movement = Deadlift

WODTim Cosseystrict press, goblet squats, Burpee, deadlift, slam balls, double unders
Workout of the Day - February 2, 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 Single Arm Bottom Up Kettlebell Presses (each side)
- 20 Heel Overs
- 30 Single Unders

Strength
Split Jerk:
- Every 2:00 x 6 sets
- 1x3 @ 72%
- 1x3 @ 77%
- 1x2 @ 82%
- 1x2 @ 87%
- 2x2 @ 90%

Conditioning
3 Rounds for time:
- 30/24 Calorie Row
- 25 Goblet Squats (55/35)
- 20 Deficit Push-ups (on plates)

Focus Movement = Deficit Push-ups

WODTim Cosseysplit jerk, rowing, goblet squats, pushups
Workout of the Day - January 22, 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 Single Leg Romanian Deadlifts (each side)
- 10 Dumbbell Strict Presses
- 20 High Plank Shoulder Taps

Strength
Split Jerk:
- Every 2:00 x 5 sets
- 1x2 @ 76%
- 1x2 @ 82%
- 1x2 @ 87%
- 1x1 @ 92%
- 1x1 @ 95%

Conditioning
15 minute AMRAP:
- 15 Goblet Squats (55/35)
- 20/16 Calorie Row
- 25 Sit-ups

Focus Movement = Goblet Squat

WODTim Cosseysplit jerk, goblet squats, rowing, situp
Workout of the Day - January 2, 2024

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:
- 8 Burpees
- 8 Kip Swings
- 16 Candlestick Toe Touches
- 30 Single unders

Strength
Split Jerk:
- Every 2:00 x 5 sets
- 1x2 @ 82%
- 1x1 @ 87%
- 1x1 @ 92%
- 2x1 @ 95%

Conditioning
15 minute AMRAP:
- 15 Calorie Row
- 15 Dumbbell Push Presses (35/25)
- 15 Goblet Squats (35/25)
- 15 Burpees

Focus Movement = Dumbbell Push Press

WODTim Cosseysplit jerk, rowing, Push press, goblet squats, Burpee
Workout of the Day - November 8, 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:
- 100m Run
- 10 Suitcase Deadlifts (each side)
- 5 Single Arm Kneeling Dumbbell Presses (each side)
- 0:20 L-Sit Hold

Strength
Romanian Deadlift:
- Every 2:00 x 4 sets
- 4x10 @ 55% of 1RM Conventional Deadlift

Conditioning
5 Rounds for time:
- 20/16 Calorie Row
- 15 Goblet Squats (45/30)
- 15 Hand Release Push-ups

Focus Movement = Goblet Squats

WODTim Cosseyromanian deadlift, rowing, goblet squats, hand release push ups
Workout of the Day - November 3, 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:
- 5 Burpees
- 10 Sots Press
- 10 Ring Rows
- 0:45 Plank

Strength
Strict Press:
- Every 2:00 x 5 sets
- 1x6 @ 78%
- 1x5 @ 83%
- 3x3 @ 88%

Conditioning
15 minute AMRAP:
- 200m Run
- 20 Hand Release Push-ups
- 20 Goblet Squats (50/35)
- 20 Ring Rows

Focus Movement = Ring Rows

WODTim Cosseystrict press, run, hand release push ups, goblet squats, ring rows
Workout of the Day - August 18, 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 Scorpion Stretches (each side)
- 8 Kip Swings
- 10 Glute Bridges

Strength
Deadlift:
- Every 2:00 x 6 sets
- 1x8 @ 55%
- 1x6 @ 64%
- 1x5 @ 70%
- 1x4 @ 75%
- 2x3 @ 80%

Conditioning
4 Rounds for time:
- 20 Dumbbell Snatches (45/30)
- 20 Dumbbell Goblet Squat (45/30)
- 20 Push-ups
- 20 Sit-ups

Focus Movement = Dumbbell Snatches

WODTim Cosseydeadlift, dumbbell snatch, goblet squats, pushups, situps