WOD Tim Cossey WOD Tim Cossey

Workout of the Day - December 20, 2024

Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)

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

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WOD Tim Cossey WOD Tim Cossey

Workout of the Day - December 9, 2024

Mobility
- 2:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Accessory #1
3 Sets:
- 8 Dumbbell Z-Presses
- 12 Dumbbell Reverse Flys
- 8 Goblet Curtsy Lunges (each side)
- 30 Flutter Kicks (total)
- 1:00 Medicine Ball Bear Hug Walk

Accessory #2
3 Sets:
- 10 Barbell Bicep Curls
- 15 Overhead Dumbbell Tricep Extensions
- 15 Banded Side Steps (each side)
- 30 Russian Twists (total)
- 1:00 Dead Hang

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WOD Tim Cossey WOD Tim Cossey

Workout of the Day - December 3, 2024

Mobility
- 2:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Accessory #1
3 Sets:
- 15 Plate Pinch Bench/Floor Press
- 12 Hammer Bicep Curls
- 15 Rower Hamstring Slides
- 0:30 Hollow Hold

Accessory #2
3-4 Sets:
- 15 Band Pull Aparts
- 12 Dumbbell Side Raises
- 15 Banded Side Steps (each side)
- 0:30 Side Plank (each side)

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WOD Tim Cossey WOD Tim Cossey

Workout of the Day - October 7, 2024

Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)

Warm-up
5 Minutes:
- 8 Scapular Pull Ups
- 8 Spiderman w/ Thoracic Rotation (Per side)
- 10 Banded Lat Pull Down
- 8 Jumping Air Squats

Pre-Workout: Max Pull-Ups Test
- Max Reps of Strict Pull Ups in One Sitting
Instructions:
Perform as many pull-ups as possible in one continuous effort without dropping from the bar.
Scaling Options:
Expert Level:
- Strict Pull-Ups: Perform as many strict pull-ups as possible without kipping.
Intermediate Level:
- Kipping Pull-Ups
Beginner Level:
- 1. Band-Assisted Pull-Ups
- 2. Jumping Pull-Ups
- 3. Ring Rows

Wod
7 Minute AMRAP:
- 7 Burpee Box Jump Overs (24/20 inches)
- 7 Toes to Bars
Goal: 5-7 Rounds

Accessory
3 Sets:
- 10 Three Point Dumbbell Rows
- 30 Sec Hollow Body Hold
- 12 Hammer Curls
Rest - 1 minute between each set

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