Posts tagged hollow rock
Workout of the Day - April 11, 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
- 20 Cossack Squats
- 10 Sots Press
- 10 Dumbbell Upright Rows

Strength
Bent Over Row:
- Every 2:00 x 5 sets
- 3x5 @ 75%
- 2x5 @ 80%

Conditioning
15 minute AMRAP:
- 10 Power Cleans (115/80)
- 20 Walking Lunges (weighted optional)
- 40 Double Unders
- 20 Hollow Rocks
- 10 Handstand Push-ups

Focus Movement = Hollow Rocks

WODTim Cosseybent over rows, Power clean, lunges, double unders, hollow rock, handstand pushup
Workout of the Day - March 13, 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:
- 15/12 Calorie Row
- 15 Push-ups
- 20 Clam Crunches
- 0:30 Hanging Knee Tuck Hold

Strength
Power Snatch + Hang Power Snatch:
- Every 1:30 x 6 sets
- 2x(2+1) @ 70%
- 2x(1+1) @ 72%
- 2x(1+1) @ 75%

Conditioning
16 minute AMRAP:
- 10 Front Squats (95/65)
- 10 Push Presses (95/65)
- 20 Hollow Rocks
- 40 Double Unders
- 500m/400m Row

Focus Movement = Double Unders

WODTim Cosseypower snatch, front squat, Push press, hollow rock, double unders, rowing
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 - January 31, 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
- 15 Toes Elevated Romanian Deadlifts
- 10 Goblet Squats
- 10 Kip Swings

Strength
Power Clean + Power Jerk:
- 14:00 to complete a 1RM

Conditioning
4 Rounds for time:
- 21 Wall Balls
- 15 Hollow Rocks
- 9 Chest to Bar Pull-ups
- 40 Double Unders

Focus Movement = Chest to Bar Pull-ups

WODTim CosseyPower clean, power jerk, wall balls, hollow rock, chest to bar, double unders
Workout of the Day - January 18, 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:
- 5 Burpees
- 10 Suitcase Deadlifts (each side)
- 20 Band Pull Aparts
- 30 Single Unders

Strength
Power Clean + Power Jerk:
- Every 1:30 x 8 sets
- 8x(1+1) @ 85%

Conditioning
3 Rounds for time:
- 15 Ring Dips
- 20 Hollow Rocks
- 25 Wall Balls
- 400m Run

Focus Movement = Hollow Rocks

WODTim CosseyPower clean, power jerk, ring dips, hollow rock, wall balls, run
Workout of the Day - December 19, 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
- 5 Single Arm Dumbbell Hang Clean & Jerk (each side)
- 10 Medicine Ball Hamstring Curls
- 10 Sit-ups

Strength
Front Squat:
- Every 2:00 x 5 sets:
- 1x5 @ 60%
- 1x5 @ 70%
- 1x5 @ 75%
- 2x5 @ 80%

Conditioning
5 Rounds for time:
- 10 Dumbbell Snatches (45/30)
- 10 Burpees
- 10 Hollow Rocks
- 200m Run

Focus Movement = Dumbbell Snatch

WODTim Cosseyfront squat, dumbbell snatch, burpees, hollow rock, run
Workout of the Day - October 27, 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
- 15 Jump Squats
- 30 Single Unders
- 16 Starfish Crunches

Strength
Back Squat:
- 15:00 to complete a 1RM

Conditioning
15 minute AMRAP:
- 20 Dumbbell Snatches (35/25)
- 20/16 Calorie Row
- 15 Medicine Ball Cleans
- 15 Hollow Rocks
- 50 Double Unders

Focus Movement = Medicine Ball Cleans

WODTim Cosseyback squat, dumbbell snatch, rowing, med ball clean, hollow rock, double unders
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 Cosseystrict press, run, db floor press, wall ball, hollow rock