Posts in WOD
Workout of the Day - March 29, 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:
- 5 Burpees
- 20 Dead Bugs
- 12 Barbell Bicep Curls
- 20 Glute Bridges

Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x5 @ 65%
- 3x5 @ 70%

Conditioning
15 minute AMRAP:
- 200m Run
- 20 Hand Release Push-ups
- 20 Walking Lunges
- 10 Power Cleans (115/80)

Focus Movement = Hand Release Push-ups

WODTim Cosseyback squat, run, hand release push ups, lunge, Power clean
Workout of the Day - March 28, 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:
- 1:00 Row
- 10 Dumbbell Front Raises
- 10 Step-ups
- 0:45 Plank

Strength
Power Snatch:
- Every 2:00 x 6 sets
- 2x3 @ 70%
- 2x2 @ 75%
- 2x1 @ 80%

Conditioning
3 Rounds for time:
- 10 Burpees
- 20 Wall Balls
- 100m Farmers Carry
- 500m/400m Row

Focus Movement = Wall Balls

WODTim Cosseypower snatch, burpees, wall ball, farmers carry, rowing
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 25, 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
- 0:30 Ring Hold
- 10 Single Leg Romanian Deadlifts (each side)
- 8 Kip Swings

Strength
Strict Press:
- 3x6 @ Heavy Weight

Conditioning
5 Rounds for time:
- 5 Power Clean & Jerks (135/95)
- 15/12 Calorie Row
- 25 Sit-ups

Focus Movement = Power Clean & Jerk

WODTim Cosseystrict press, clean and jerk, rowing, situps
Workout of the Day - March 22, 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:
- 1:00 Row
- 10 Clamshells (each side)
- 10 Push-ups
- 0:30 Hollow Hold

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

Conditioning
15 minute AMRAP:
- 10 Burpees
- 20 Weighted Step-ups (20/15)
- 500m/400m Row

Focus Movement = Weighted Step-ups

WODTim Cosseyfront squat, burpees, step ups, rowing
Workout of the Day - March 20, 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:
- 10 Burpees
- 10 Sots Presses
- 10 Step-ups
- 10 Dead Bugs

Strength
Overhead Squat:
- Every 2:00 x 5 sets
- 1x5 @ 65%
- 1x5 @ 70%
- 1x4 @ 75%
- 1x2 @ 85%
- 1x1 @ 90%

Conditioning
3 Rounds for time:
- 3 Rope Climbs
- 25 Wall Balls
- 25 Sit-ups
- 200m Run

Focus Movement = Rope Climb

WODTim Cosseyoverhead squat, rope climb, wall balls, situps, run
Workout of the Day - March 19, 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:
- 1:00 Row
- 20 Banded Side Steps
- 10 Hollow Rocks
- 20 Lunges

Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 2x(3+1) @ 75%
- 2x(2+1) @ 82%
- 2x(1+1) @ 90%

Conditioning
5 Rounds for time:
- 20/16 Calorie Row
- 15 Dumbbell Thrusters (35/25)
- 15 V-ups

Focus Movement = Dumbbell Thrusters

WODTim CosseyPower clean, power jerk, rowing, dumbbell thruster, v-ups
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 14, 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 Cossack Squats (each side)
- 20 Band Pull Aparts
- 20 Candlestick Toe Touches

Strength
Back Squat:
- Every 2:00 x 5 sets
- 2x5 @ 70%
- 1x4 @ 80%
- 1x3 @ 85%
- 1x3 @ 90%

Conditioning
4 Rounds for time:
- 15 Burpees
- 20 Step-ups (weighted optional)
- 15 Toes to Bar

Focus Movement = Toes to Bar

WODTim Cosseyback squat, burpees, step ups, toes to bar
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 12, 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:
- 5 Burpees
- 10 Single Leg Romanian Deadlifts (each side)
- 6 Strict Ring Dips
- 10 Box Jumps

Strength
Strict Press:
- Every 3:00 x 3 sets
- 1x Max Reps @ 70%
- 2 sets @ 55%, match reps from first set

Conditioning
5 Rounds for time:
- 10 Pull-ups
- 200m Run
- 10 Overhead Squats (75/50)

Focus Movement = Overhead Squat

WODTim Cosseystrict press, pullups, run, overhead squat
Workout of the Day - March 11, 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:
- 1:00 Row
- 10 Bulgarian Split Squats (each side)
- 20 Banded Face Pulls
- 10 Rower Pike-ups

Strength
Front Squat:
- Every 2:00 x 5 sets
- 2x6 @ 65%
- 1x4 @ 75%
- 1x3 @ 85%
- 1x2 @ 90%

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 20 Hand Release Push-ups
- 20 Goblet Lunges (55/35)
- 20 Sit-ups
- 50 Double Unders

Focus Movement = Goblet Lunges

WODTim Cosseyfront squat, rowing, hand release push ups, lunge, situp, double unders
Workout of the Day - March 8, 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:
- 5 Burpees
- 20 Banded Side Steps
- 10 Kip Swings
- 0:30 Hollow Hold

Strength
Bent Over Row:
- Every 2:00 x 5 sets
- 1x5 @ 75%
- 2x5 @ 80%
- 2x5 @ 75%

Conditioning
15 minute AMRAP:
- 10 Thrusters (95/65)
- 10 Pull-ups
- 30/24 Calorie Row

Focus Movement = Thrusters

WODTim Cosseybent over rows, thrusters, pullups, rowing