Posts tagged lunges
Workout of the Day - April 18, 2024

Mobility
- 2:00 Internal Hip Release
- 1:00 Pigeon Level 1
- 1:00 Pigeon Level 2
- 5 Breaths Half Lord of the Fishes (each side)
- 10 Breaths Campfire (each side)

Warm-up
5 minutes for quality:
- 10 Burpees
- 20 Glute Bridges
- 30 Single Unders
- 15 Band Pull Aparts

Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x3 @ 70%
- 1x3 @ 80%
- 1x2 @ 90%
- 1x1 @ 95%

Conditioning
15 minute AMRAP:
Buy-in = 1000m/800m Row
Then, in remaining time:
- 10 Ground to Overhead (95/65)
- 20 Walking Lunges
- 20 Clam Crunches
- 10 Bar Facing Burpees

Focus Movement = Ground to Overhead

WODTim Cosseyfront squat, rowing, ground to overhead, lunges, clam crunches, bar facing burpees
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 - February 5, 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
- 10 Clamshells (each side)
- 10 Band Pull Aparts
- 0:30 Hollow hold

Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x8 @ 60%
- 1x6 @ 70%
- 1x4 @ 75%
- 2x2 @ 80%

Conditioning
15 minute AMRAP:
- 200m Run
- 15 Burpees
- 20 Walking Lunges (weighted optional)
- 25 Sit-ups

Focus Movement = Walking Lunges

WODTim Cosseyfront squat, run, burpees, lunges, situps
Workout of the Day - January 30, 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:
- 100m Run
- 20 Lunges
- 15 Band Pull Aparts
- 0:30 Flutter Kicks

Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 65%
- 1x4 @ 75%
- 3x4 @ 80%

Conditioning
16 minute AMRAP:
- 10 Power Snatches (95/65)
- 15 Burpees over Bar
- 20 Walking Lunges
- 250m/200m Row

Focus Movement = Power Snatch

WODTim Cosseyfront squat, power snatch, burpee over bar, lunges, rowing
Workout of the Day - December 23, 2023

12 Days of Christmas
- 1 Push Press (115/80)
- 2 Front Squats (115/80)
- 3 Power Cleans (115/80)
- 4 Deadlifts (115/80)
- 5 Pull-ups
- 6 Box Jumps/Step-ups
- 7 Burpees
- 8 Air Squats
- 9 Sit-ups
- 10 Push-ups
- 11 Walking Lunges (each side)
- 12 Calorie Row

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

WODTim CosseyPush press, front squat, Power clean, deadlift, pullups, box jumps, burpees, air squat, situps, pushups, lunges, rowing
Workout of the Day - December 21, 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:
- 1:00 Row
- 10 Sots Press
- 20 Band Pull Aparts
- 0:20 L-Sit Hold

Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x10 @ 57%
- 1x10 @ 62%
- 1x8 @ 67%
- 1x8 @ 71%

Conditioning
15 minute AMRAP:
- 10 Pull-ups
- 10 Burpees
- 20 Weighted Walking Lunges (30/20)
- 20 Abmat Sit-ups
- 50 Double Unders

Focus Movement = Double Unders

WODTim Cosseyback squat, pullups, burpees, lunges, abmat situps, double unders
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 6, 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:
- 100m Run
- 8 Single Arm Dumbbell Presses (each side)
- 16 Candlestick Toe Touches
- 4 Inchworms

Strength
Split Jerk:
- Every 2:00 x 5 sets
- 1x2 @ 80%
- 1x1 @ 85%
- 1x1 @ 90%
- 2x1 @ 92%

Conditioning
15 minute AMRAP:
- 200m Run
- 30 Kettlebell Swings (55/35)
- 30 Walking Lunges
- 30 Clam Crunches
- 30 Push-ups

Focus Movement = Kettlebell Swings

WODTim Cosseysplit jerk, run, kettlebell swings, lunges, clam crunches, pushups
Workout of the Day - November 28, 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:
- 1:00 Row
- 20 Lunges
- 20 Banded Face Pulls
- 10 Side Plank Hip Touches (each side)

Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x3 @ 56%
- 1x3 @ 61%
- 3x3 @ 66%

Conditioning
15 minute AMRAP:
- 15 Floor Presses (50/35)
- 10 Pull-ups
- 20 Walking Lunges
- 500/400m Row

Focus Movement = Floor Press

WODTim Cosseyback squat, floor press, pullups, lunges, rowing
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 - August 28, 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 Toes Elevated Romanian Deadlifts
- 10 Goblet Squats
- 10 Push-ups

Strength
Snatch Balance + Overhead Squat:
- Every 2:00 x 5 sets
- 1x(3+3) @ 57%
- 1x(3+3) @ 62%
- 3x(3+3) @ 67%
- Percentages are of 1RM Snatch

Conditioning
15 minute AMRAP:
- 100m Farmers Carry (55/35)
- 20 Push-ups
- 20 Abmat Sit-ups
- 20 Walking Lunges (weighted optional)

Focus Movement = Walking Lunges

WODTim Cosseysnatch balance, overhead squat, farmers carry, pushups, abmat situps, lunges
Workout of the Day - August 10, 2023

Mobility
- External Shoulder Release
- Windmill
- Forearm Stretches

Warm-up
5 minutes for quality:
- 100m Run
- 10 Sots Press
- 20 Banded Good Mornings
- 20 Candlestick Toe Touches

Strength
Snatch Pull:
- Every 2:00 x 6 sets
- 6x3 @ 103% of 1RM Snatch

Conditioning
6 rounds for time:
- 10 Chest to Bar Pull-ups
- 15 Hand Release Push-ups
- 20 Weighted Lunges (35/25)

Focus Movement = Chest to Bar Pull-ups

WODTim Cosseysnatch pull, chest to bar, hand release push ups, lunges