Posts tagged ring rows
Workout of the Day - March 26, 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:
- 12 Calorie Row
- 10 Cossack Squats
- 10 Medicine Ball Hamstring Curls
- 0:30 Dead Hang

Strength
Front Squat:
- Every 2:00 x 5 sets
- 2x3 @ 75%
- 3x2 @ 80%

Conditioning
16 minute AMRAP:
- 15 Dumbbell Floor Presses (45/30)
- 20 Step-ups
- 15 Ring Rows
- 400m Run

Focus Movement = Dumbbell Floor Press

WODTim Cosseyfront squat, db floor press, step ups, ring rows, run
Workout of the Day - March 6, 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:
- 100m Run
- 10 Suitcase Deadlifts (each side)
- 15 Reverse Flys
- 10 V-ups

Strength
Strict Press:
- Every 3:00 x 3 sets
- 1x Max Reps @ 65%
- 2 sets @ 55%, match reps from first set

Conditioning
3 Rounds for time:
- 10 Deadlifts (225/155)
- 20 Step-ups
- 30 Sit-ups
- 20 Ring Rows
- 10 Bar Facing Burpees

Focus Movement = Deadlift

WODTim Cosseystrict press, deadlift, step ups, situps, ring rows, bar facing burpees
Workout of the Day - February 23, 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:
- 12 Calorie Row
- 10 Step Back Lunges (each side)
- 10 Band Pull Aparts
- 16 Starfish Crunches

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

Conditioning
4 Rounds for time:
- 12 Thrusters (75/50)
- 18 Ring Rows
- 24 Abmat Sit-ups
- 48 Double Unders

Focus Movement = Thruster

WODTim Cosseyback squat, thrusters, ring rows, abmat situps, double unders
Workout of the Day - January 8, 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
- 10 Walking Lunges
- 10 Rear Delt Flys
- 10 Hanging Leg Raises

Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x5 @ 56%
- 1x5 @ 61%
- 3x5 @ 66%

Conditioning
15 minute AMRAP:
- 15 Push-ups
- 20 Step-ups
- 15 Ring Rows
- 20 Clam Crunches
- 15 Calorie Row

Focus Movement = Ring Rows

WODTim Cosseyback squat, pushups, step ups, ring rows, clam crunches, 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 - 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 - 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
Workout of the Day - September 13, 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:
- 15/12 Calorie Row
- 10 PVC Overhead Squats
- 15 Plate Pinch Floor Press
- 10 Monster Walks (each side)

Strength
Strict Press:
- Every 1:30 x 6 sets
- 1x15 @ 46%
- 1x12 @ 52%
- 1x8 @ 61%
- 3x6 @ 67%

Conditioning
3 Rounds for time:
- 15 Thrusters (75/50)
- 15 Ring Rows
- 30 Abmat Sit-ups
- 60 Double Unders

Focus Movement = Double Unders

WODTim Cosseystrict press, thrusters, ring rows, abmat situps, double unders
Workout of the Day - August 23, 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:
- 1:00 Row
- 8 Half Kneeling Single Arm Bottom Up Kettlebell Presses (each side)
- 16 Candlestick Toe Touches
- 4 Inchworms

Strength
Strict Press:
- 10:00 to complete a 1RM

Conditioning
15 minute AMRAP:
- 12/9 Calorie Row
- 12 Push-ups
- 12 Ring Rows
- 24 Abmat Sit-ups

Focus Movement = Ring Rows

WODTim Cosseystrict press, rowing, pushups, ring rows, abmat situps