Tim Cossey 6/27/25 Tim Cossey 6/27/25

Workout of the Day - June 28, 2025

Mobility
- 1:00 Barbell Pec & Shoulder Floss (each side)
- 1:00 Barbell Bicep Floss (each side)
- 1:00 Barbell Pronation and Supination (each side)
- 1:00 Banded Bicep & Pec Stretch (each side)
- 8 Elbow Flexor Wrist Stretches

Warm-up
- 10 Inchworms
- 10 Step-ups (each side)
- 15 Kip Swings
- 20 Banded Side Steps
- 20 Band Pull Aparts
- 0:30 Hollow Hold

Conditioning
28 minute AMRAP:
- 5 Power Clean & Jerks (135/95)
- 10 Toes to Bar
- 15/12 Calorie Row
- 20 Sprawls
- 25 Wall Balls
- 30 Sit-ups

Tim Cossey 6/16/25 Tim Cossey 6/16/25

Workout of the Day - June 17, 2025

Mobility
- 1:00 Adductor Release (each side)
- 1:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 1:00 Frog Stretch
- 5 Half Pancakes
- 5 Full Pancakes

Warm-up
- 1:00 Row
- 1:00 Wall Sit
- 15 Push-ups
- 0:20 L-Sit Hang
- 10 Single Leg Glute Bridges (each side)

Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x8 @ 60%
- 1x6 @ 70%
- 1x4 @ 80%
- 1x4 @ 85%

Conditioning
16 minute AMRAP:
- 15 Burpees
- 20 Weighted Step-ups
- 25 Sit-ups
- 500m/400m Row

Tim Cossey 6/13/25 Tim Cossey 6/13/25

Workout of the Day - June 14, 2025

Mobility
- 1:00 Barbell Pec & Shoulder Floss (each side)
- 1:00 Barbell Bicep Floss (each side)
- 1:00 Barbell Pronation and Supination (each side)
- 1:00 Banded Bicep & Pec Stretch (each side)
- 8 Elbow Flexor Wrist Stretches

Warm-up
- 500m/400m Row
- 10 Deadlifts w/ Empty Barbell
- 10 Power Cleans w/ Empty Barbell
- 10 Push Presses w/ Empty Barbell
- 15 PVC Overhead Squats
- 15 V-ups

Conditioning
28 minute AMRAP:
- 5 Clean & Jerks (135/95)
- 300m Run
- 2 Rounds of "Cindy"
- 20 Sit-ups
1 Round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats

Tim Cossey 6/9/25 Tim Cossey 6/9/25

Workout of the Day - June 10, 2025

Mobility
- 1:00 Barbell Pec & Shoulder Floss (each side)
- 1:00 Barbell Bicep Floss (each side)
- 1:00 Barbell Pronation and Supination (each side)
- 1:00 Banded Bicep & Pec Stretch (each side)
- 8 Elbow Flexor Wrist Stretches

Warm-up
- 20/16 Calorie Row
- 20 Band Pull Aparts
- 15 Banded Pallof Presses (each side)
- 10 Romanian Deadlifts
- 10 Pause Front Squats

Strength
Strict Press:
- Every 2:00 x 4 sets
- 4x8 @ 70%

Conditioning
3 Rounds for time:
- 20 Step-ups
- 20 Russian Kettlebell Swings (70/55)
- 20 Sit-ups
- 10 Power Cleans (100/70)

Tim Cossey 5/18/25 Tim Cossey 5/18/25

Workout of the Day - May 19, 2025

Mobility
- 1:00 TFL Release (each side)
- 1:00 Pigeon Level 1 (each side)
- 1:00 Pigeon Level 2 (each side)
- 10 Breaths Half Lord of the Fishes (each side)
- 1:00 Lotus (each side)

Warm-up
- 15/12 Calorie Row
- 15 Single Leg Glute Bridges (each side)
- 15 Paloff Presses (each side)
- 10 Sots Presses
- 0:30 Hollow Hold

Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x10 @ 55%
- 1x8 @ 65%
- 1x6 @ 70%
- 1x4 @ 75%

Conditioning
15 minute AMRAP:
- 15 Ring Rows
- 15 Burpees
- 20 Lunges
- 20 Sit-ups

Tim Cossey 5/9/25 Tim Cossey 5/9/25

Workout of the Day - May 10, 2025

Mobility
- 1:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 10 Wrist Stretches (each pose)
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crab Bridges

Warm-up
- 250m/200m Row
- 10 Inchworms
- 10 Sots Presses
- 10 Step-ups (each side)
- 10 Single Arm Dumbbell Upright Rows (each side)

Conditioning
25 minute AMRAP:
- 20 Dumbbell Floor Presses (45/30)
- 20 Russian Kettlebell Swings (55/35)
- 200m Run
- 20 Ball Slams
- 20 Sit-ups
- 250m/200m Row

Tim Cossey 5/6/25 Tim Cossey 5/6/25

Workout of the Day - May 7, 2025

Mobility
- 1:00 TFL Release (each side)
- 1:00 Pigeon Level 1 (each side)
- 1:00 Pigeon Level 2 (each side)
- 10 Breaths Half Lord of the Fishes (each side)
- 1:00 Lotus (each side)

Warm-up
- 15/12 Calorie Row
- 10 Inchworms
- 20 Banded Side Steps
- 10 Strict Ring Dips
- 20 Flutter Kicks

Strength
Back Squat:
- 5x5 @ 80%
- Rest 2:00 Between Sets

Conditioning
3 Rounds for time:
- 3 Rope Climbs
- 20 Sit-ups
- 20 Dumbbell Snatches (50/35)
- 400m Run
Time cap = 18 minutes

Tim Cossey 4/25/25 Tim Cossey 4/25/25

Workout of the Day - April 26, 2025

Mobility
- 1:00 Pec Minor Release (each side)
- 1:00 Banded Pec Minor Stretch (each side)
- 1:00 Banded Posterior Shoulder Release (each side)
- 1:00 Banded Lat & Tricep Stretch (each side)
- 10 PVC Pipe Twists (each side)

Warm-up
- 10 Inchworms
- 15 PVC Overhead Squats
- 20 Banded Side Steps
- 20 Band Pull Aparts
- 20 Dead Bugs

Conditioning
8 minute AMRAP:
- 15 Dumbbell Front Squats (35/25)
- 15 Push-ups
- 250m/200m Row
Rest 2:00
8 minute AMRAP:
- 15 Dumbbell Push Presses (35/25)
- 15 Box Jumps/16 Step-ups
- 250m/200m Row
Rest 2:00
8 minute AMRAP:
- 15 Dumbbell Thrusters (35/25)
- 15 Sit-ups
- 250m/200m Row

Tim Cossey 4/21/25 Tim Cossey 4/21/25

Workout of the Day - April 22, 2025

Mobility
- 1:00 Pec Minor Release (each side)
- 1:00 Banded Pec Minor Stretch (each side)
- 1:00 Banded Posterior Shoulder Release (each side)
- 1:00 Banded Lat & Tricep Stretch (each side)
- 10 PVC Pipe Twists (each side)

Warm-up
- 200m Run
- 20 Banded Good Mornings
- 20 Band Pull Aparts
- 10 Sots Presses
- 0:30 Hollow Hold

Skill
Turkish Get-up:
- 5x2 (each side)

Conditioning
16 minute AMRAP:
- 10 Hang Power Cleans (95/65)
- 10 Push Jerks (95/65)
- 20 Sit-ups
- 30/24 Calorie Row

Tim Cossey 4/16/25 Tim Cossey 4/16/25

Workout of the Day - April 17, 2025

Mobility
- 1:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Warm-up
- 10 Sprawls
- 15 Single Leg Glute Bridges (each side)
- 15 Clam Shells (each side)
- 10 Sots Presses
- 0:30 Side Plank (each side)

Strength
Back Squat:
- 3x4 @ 75%
- 3x4 @ 80%
- Rest 2:00 Between Sets

Conditioning
7 minute AMRAP:
- 10 Power Cleans (115/80)
- 20 Russian Kettlebell Swings (55/35)
- 100m Run
Rest 2:00
7 minute AMRAP:
- 10 Shoulders to Overhead (115/80)
- 20 Sit-ups
- 100m Run

Tim Cossey 4/13/25 Tim Cossey 4/13/25

Workout of the Day - April 14, 2025

Mobility
- 1:00 Pec Minor Release (each side)
- 1:00 Banded Pec Minor Stretch (each side)
- 1:00 Banded Posterior Shoulder Release (each side)
- 1:00 Banded Lat & Tricep Stretch (each side)
- 10 PVC Pipe Twists (each side)

Warm-up
- 15/12 Calorie Row
- 10 Inchworms
- 10 Cossack Squats (each side)
- 20 Band Pull Aparts
- 15 V-ups

Strength
Split Jerk:
- 5x3 @ 65-75%
- Rest 1:30 Between Sets

Conditioning
16 minute AMRAP:
- 10 Handstand Push-ups
- 20 Dumbbell Front Rack Lunges (35/25)
- 30 Sit-ups
- 400m Run

Tim Cossey 4/10/25 Tim Cossey 4/10/25

Workout of the Day - April 11, 2025

Mobility
- 1:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Warm-up
- 10 Inchworms
- 20 Banded Side Steps
- 20 Banded Face Pulls
- 10 Step-ups (each side)
- 15 Kip Swings

Strength
Pause Front Squat:
- Every 2:00 x 5 sets
- 3x5 @ 70%
- 2x5 @ 75%

Conditioning
2 Rounds for time:
- 15 Power Cleans (115/80)
- 200m Run
- 15 Shoulders to Overhead (115/80)
- 200m Run
- 30 Sit-ups
- 200m Run

Tim Cossey 4/4/25 Tim Cossey 4/4/25

Workout of the Day - April 5, 2025

Mobility
- 1:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Warm-up
- 20/16 Calorie Row
- 10 Inchworms
- 10 Step Back Lunges (each side)
- 20 Banded Face Pulls
- 10 PVC Overhead Squats
- 0:30 Hollow Hold

Conditioning
5 Rounds for time:
- 10 Overhead Squats (95/65)
- 10 Bar Facing Burpees
- 20 Sit-ups
- 100m Farmers Carry (55/35)
- 250m/200m Row
Time cap = 30 minutes

Tim Cossey 3/30/25 Tim Cossey 3/30/25

Workout of the Day - March 31, 2025

Mobility
- 1:00 Pec Minor Release (each side)
- 1:00 Banded Pec Minor Stretch (each side)
- 1:00 Banded Posterior Shoulder Release (each side)
- 1:00 Banded Lat & Tricep Stretch (each side)
- 10 PVC Pipe Twists (each side)

Warm-up
- 20/16 Calorie Row
- 10 Dumbbell Single Arm Upright Rows (each side)
- 15 Goblet Squats
- 8 Half Kneeling Kettlebell Bottom Up Presses (each side)
- 8 Hanging Leg Raises

Strength
Strict Press:
- 6x4 @ 80%
- Rest 2:00 Between Sets

Conditioning
3 Rounds for time
- 15 Thrusters (95/65)
- 25 Sit-ups
- 500/400m Row

Tim Cossey 3/19/25 Tim Cossey 3/19/25

Workout of the Day - March 20, 2025

Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)

Warm-up
2 Sets:
- 5 Inchworms
- 10 Cossack Squats (each side)
- 20 Band Pull Aparts
- 10 Pallof Presses (each side)

Skill
Handstand:
Wall Supported Handstand Hold:
- 3x0:40
- Rest 1:30 Between Sets
Strict Handstand Push-up Negatives
- 3x4 @ Slow as Possible
- Rest 1:00 Between Sets
Scale to Pike Holds or Pike Presses if needed

Conditioning
15 minute AMRAP:
- 10 Power Cleans (95/65)
- 15 Sit-ups
- 200 Run
- 10 Push Jerks (95/65)
- 15 Hollow Rocks
- 200m Run

Tim Cossey 3/12/25 Tim Cossey 3/12/25

Workout of the Day - March 13, 2025

Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)

Warm-up
- 20/16 Calorie Row
- 10 Single Arm Dumbbell Upright Rows (each side)
- 15 Toes Elevated Romanian Deadlifts
- 0:30 Hollow Hold

Strength
Strict Press:
- 3x10 @ 60-65%
- Rest 2:00 Between Sets

Conditioning
15 minute AMRAP:
- 10 Thrusters (95/65)
- 20 Sit-ups
- 500/400m Row

Tim Cossey 2/27/25 Tim Cossey 2/27/25

Workout of the Day - February 28, 2025

Mobility
- 1:00 Barbell Pec & Shoulder Floss (each side)
- 1:00 Barbell Bicep Floss (each side)
- 1:00 Barbell Pronation and Supination (each side)
- 1:00 Banded Bicep & Pec Stretch (each side)
- 8 Elbow Flexor Wrist Stretches

Warm-up
- 200m Run
- 10 Sots Presses
- 20 Banded Side Steps
- 0:30 Dead Hang
- 0:30 Hollow Hold

Strength
Strict Press:
Take 20 minutes to complete:
- 1x3 @ 70%
- 1x3 @ 80%
- 1x2 @ 85%
- 1x1 @ 90%
- 1x1 @ 93%
- 1x1 @ 95%+

Conditioning
16 minute AMRAP:
- 20 Push-ups
- 20 Step-ups
- 20 Ring Rows
- 20 Sit-ups
- 20 Wall Balls

Tim Cossey 2/20/25 Tim Cossey 2/20/25

Workout of the Day - February 21, 2025

Mobility
- 1:00 Adductor Release (each side)
- 1:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 1:00 Frog Stretch
- 5 Half Pancakes
- 5 Full Pancakes

Warm-up
- 200m Run
- 20 Cossack Squats
- 10 Pallof Presses (each side)
- 10 Seated Single Arm Dumbbell Strict Presses (each side)
- 15 Side Plank Hip Touches (each side)

Strength
Back Squat:
- 2x5 @ 65%
- 2x5 @ 70%
- 2x5 @ 75%
- Rest 2:00 Between Sets

Conditioning
15 minute AMRAP:
- 12 Power Cleans (95/65)
- 12 Shoulders to Overhead (95/65)
- 24 Sit-ups
- 500m/400m Row

Tim Cossey 2/12/25 Tim Cossey 2/12/25

Workout of the Day - February 13, 2025

Mobility
- 1:00 Barbell Pec & Shoulder Floss (each side)
- 1:00 Barbell Bicep Floss (each side)
- 1:00 Barbell Pronation and Supination (each side)
- 1:00 Banded Bicep & Pec Stretch (each side)
- 8 Elbow Flexor Wrist Stretches

Warm-up
- 15 Sprawls
- 15 Side Steps (each side)
- 15 Clam Shells (each side)
- 10 Dislocators
- 10 PVC Overhead Squats

Strength
Strict Press:
- 6x4 @ 75%
- Rest 2:00 Between Sets

Conditioning
7 minute AMRAP:
- 20 Wall Balls
- 20 Sit-ups
Rest 2:00
7 minute AMRAP:
- 10 Power Cleans (115/80)
- 10 Burpees over Bar

Tim Cossey 2/4/25 Tim Cossey 2/4/25

Workout of the Day - February 5, 2025

Mobility
- 1:00 Barbell Pec & Shoulder Floss (each side)
- 1:00 Barbell Bicep Floss (each side)
- 1:00 Barbell Pronation and Supination (each side)
- 1:00 Banded Bicep & Pec Stretch (each side)
- 8 Elbow Flexor Wrist Stretches

Warm-up
- 10 Burpees
- 20 Cossack Squats
- 10 Sots Presses
- 20 Dead Bugs
- 10 Kip Swings

Skill
Handstand:
Wall Supported Handstand Hold:
- 3x0:30
- Rest 1:30 Between Sets
Strict Handstand Push-up Negatives
- 3x3 @ Slow as Possible
- Rest 1:00 Between Sets

Conditioning
For time:
Buy-in = 1000m Run
Then, 3 Rounds of:
- 20 Kettlebell Swings (55/35)
- 15 Burpees
- 20 Sit-ups