Workout of the Day - February 27, 2024

Handstand & Muscle-up Skills 4/4

Skill/Accessory #1
3 Sets:
- 8 Handstands/Ring Dips/Ring Push-ups
- 12 Barbell Close Grip Floor Presses
- 12 Barbell Bent Over Rows
- 10 Dumbbell Step-ups (each side)

Skill/Accessory #2
3 Sets:
- 8 Muscle-ups/Pull-ups/Ring Rows
- 8 Banded Low Rows
- 12 Single Arm Kettlebell Bottom Up Presses (each side)
- 8 Stability Ball Hamstring Curls

WODTim CosseyFebruary 26, 2024handstand, floor press, bent over rows, step ups, muscle up, row, kettlebell press, hamstring curls

Workout of the Day - February 21, 2024

Handstand & Muscle-up Skills 3/4

Skill/Accessory #1
3 Sets:
- 12 Handstands/Ring Dips/Ring Push-ups
- 8 Barbell Close Grip Floor Presses
- 8 Barbell Bent Over Rows
- 14 Dumbbell Step-ups (each side)

Skill/Accessory #2
3 Sets:
- 12 Muscle-ups/Pull-ups/Ring Rows
- 12 Banded Low Rows
- 8 Single Arm Kettlebell Bottom Up Presses (each side)
- 12 Stability Ball Hamstring Curls

WODTim CosseyFebruary 20, 2024handstand, floor press, bent over rows, step ups, muscle up, row, kettlebell press, hamstring curls

Workout of the Day - February 15, 2024

Handstand & Muscle-up Skills 2/4

Skill/Accessory #1
3 Sets:
- 10 Handstands/Ring Dips/Ring Push-ups
- 10 Barbell Close Grip Floor Presses
- 10 Barbell Bent Over Rows
- 12 Dumbbell Step-ups (each side)

Skill/Accessory #2
3 Sets:
- 10 Muscle-ups/Pull-ups/Ring Rows
- 10 Banded Low Rows
- 10 Single Arm Kettlebell Bottom Up Presses (each side)
- 10 Stability Ball Hamstring Curls

WODTim CosseyFebruary 14, 2024handstand, floor press, bent over rows, step ups, muscle up, row, kettlebell press, hamstring curls

Workout of the Day - February 9, 2024

Skill/Accessory #1
3 Sets:
- 8 Handstands/Ring Dips/Ring Push-ups
- 12 Barbell Close Grip Floor Presses
- 12 Barbell Bent Over Rows
- 10 Dumbbell Step-ups (each side)

Skill/Accessory #2
3 Sets:
- 8 Muscle-ups/Pull-ups/Ring Rows
- 8 Banded Low Rows
- 12 Single Arm Kettlebell Bottom Up Presses (each side)
- 8 Stability Ball Hamstring Curls

WODTim CosseyFebruary 8, 2024handstand, floor press, bent over rows, step ups, muscle up, row, kettlebell press, hamstring curls

Workout of the Day - December 22, 2023

Accessory #1
3 Sets:
- 5 Weighted Strict Pull-ups
- 10 Barbell/Dumbbell Bench/Floor Presses
- 30 Bicycle Crunches
- 20 Goblet Squats

Accessory #2
3 Sets:
- 10 Barbell Bent Over Rows
- 12 Single Arm Kettlebell Bottom Up Presses (each side)
- 20 Candlestick Toe Touches
- 20 Calf Raises

WODTim CosseyDecember 21, 2023pullups, Bench Press, bicycles, goblet squats, bent over rows, kettlebell press, toe touches, calf raises

Workout of the Day - November 1, 2023

Accessory #1
3 Sets:
- 15 Bottom Up Kettlebell Presses (each side)
- 20 Medicine Ball Hamstring Curls
- 15 V-ups
- 1:00 Dead Hang

Accessory #2
3 Sets:
- 15 Dumbbell Bent Over Rows
- 10 Weighted Step-ups (each leg)
- 15 Skull Crushers
- 1:00 Plank

WODTim CosseyOctober 31, 2023kettlebell press, hamstring curls, v-ups, dead hang, bent over rows, step ups, skull crushers, plank

Workout of the Day - September 20, 2023

Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 10 Bottom Up Kettlebell Presses (each side)
- 20 Knee Tucks
- 1:00 Wall Sit

Accessory #2
3 Sets:
- 15 Dumbbell Hammer Curls
- 15 Dumbbell Skull Crushers
- 15 Dumbbell Romanian Deadlifts
- 1:00 Plank

WODTim CosseySeptember 19, 2023bent over rows, kettlebell press, knee tucks, wall sit, bicep curls, skull crushers, romanian deadlift, plank

Workout of the Day - April 25, 2019

Strength
- 1RM Squat Clean

WOD
For time:
- 40 Kettlebell Push Presses (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- 60 Kettlebell Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- 200 ‘45 lb plate’ Step-ups (2 feet on, 2 feet off = 1 rep)
- 60 Abmat Sit-ups
- 40 Push-ups (L2: Knees)