Tim Cossey 4/22/25 Tim Cossey 4/22/25

Workout of the Day - April 23, 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
- 12/10 Calorie Row
- 10 Cossack Squats (each side)
- 10 Dumbbell Single Arm Upright Rows (each side)
- 10 Goblet Squats
- 1:00 Plank

Strength
5 Sets:
- 8 Barbell Romanian Deadlifts (increasing weight each set)
- 6 Strict Pull-ups (add weight or use bands if needed)

Conditioning
15-25-35-25-15 reps for time:
- Wall Balls
200m Run after each round

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 4/20/25 Tim Cossey 4/20/25

Workout of the Day - April 21, 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
- 12/10 Calorie Row
- 10 Goblet Squats
- 10 Single Arm Dumbbell Strict Presses (each side)
- 16 Heel Overs
- 0:30 Side Plank (each side)

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

Conditioning
5 Rounds for time:
- 10 Deadlifts (185/135)
- 10 Ring Dips
- 10 Bar Facing Burpees

Tim Cossey 4/18/25 Tim Cossey 4/18/25

Workout of the Day - April 19, 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
- 400m Run
- 10 Inchworms
- 15 Kip Swings
- 15 Step Back Lunges (each side)
- 10 Sots Presses
- 0:30 Hollow Hold

Conditioning
25 minute AMRAP:
- 10 Pull-ups
- 10 Ground to Overhead (95/65)
- 15 Hollow Rocks
- 20 Wall Balls
- 500m/400m Row

Tim Cossey 4/17/25 Tim Cossey 4/17/25

Workout of the Day - April 18, 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 Inchworms
- 20 Banded Side Steps
- 20 Banded Face Pulls
- 1:00 Plank

Skill
Double Unders:
Unbroken Double Under Attempts
- 3 x Max Unbroken Double Unders
- Rest 2:00 Between Sets
3 Sets:
- 20 Tibialis Raises
- 1:00 Dead Hang Hold

Conditioning
21-15-9 reps for time:
- Overhead Squats (75/50)
- Bar Facing Burpees
500m/400m Row after each round

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 4/15/25 Tim Cossey 4/15/25

Workout of the Day - April 16, 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
- 12/10 Calorie Row
- 10 Inchworms
- 20 Plate Hops
- 10 Pallof Presses (each side)
- 20 Band Pull Aparts

Strength
Bent Over Row:
- 5x5 @ 75%
- Rest 1:30 Between Sets

Conditioning
15 minute AMRAP:
- 10 Chest to Bar Pull-ups
- 15 Hand Release Push-ups
- 20 Box Jumps/Step-ups
- 100m Farmers Carry (55/35)

Tim Cossey 4/14/25 Tim Cossey 4/14/25

Workout of the Day - April 15, 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
- 200m Run
- 10 Suitcase Deadlifts (each side)
- 10 Sots Presses
- 20 Banded Face Pulls
- 0:30 Hollow Hold

Strength
Snatch Balance:
- 5x5 @ Light Weight
- Rest 2:00 Between Sets

Conditioning
9 minute EMOM:
- 1st minute = Calorie Row
- 2nd minute = Burpees
- 3rd minute = Rest
Then, 3 Rounds for time:
- 20 Dumbbell Snatches (45/35)
- 20 Goblet Squats (45/35)
Start the "for time" portion immediately after the final minute of rest in the EMOM

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 4/11/25 Tim Cossey 4/11/25

Workout of the Day - April 12, 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
2 Sets:
- 1:00 Row
- 10 Sprawls
- 10 PVC Overhead Squats
- 20 Dead Bugs

Conditioning
8 Rounds for time:
- 10 Thrusters (75/50)
- 10 Push-ups
- 10/8 Calorie Row
- 100m Farmers Carry (55/35)
Time cap = 28 minutes

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 4/9/25 Tim Cossey 4/9/25

Workout of the Day - April 10, 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
- 15 Banded Good Mornings
- 10 Pallof Presses (each side)
- 0:30 Hollow Hold
- 1:00 Plank

Strength
Snatch Grip Deadlift:
- 5x5 @ Moderate Weight

Conditioning
For time:
Buy-in = 500m/400m Row
Then, 4 Rounds of:
- 12 Pull-ups
- 12 Burpees
- 24 Walking Lunges
Buy-out = 500m/400m Row

Tim Cossey 4/8/25 Tim Cossey 4/8/25

Workout of the Day - April 9, 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
- 10 Single Arm Dumbbell Upright Rows (each side)
- 5 Inchworms
- 20 Banded Face Pulls
- 10 Sots Presses

Strength
Strict Press:
- 5x5 @ 75%
- Rest 2:00 Between Sets

Conditioning
5 Round for time:
- Toes to Bar (3, 6, 9, 12, 15)
- Wall Balls (6, 12, 18, 24, 30)
- Run (100m, 200m, 300m, 400m, 500m)
Increase the Toes to Bar by 3, the Wall Balls by 6, and the Run by 100m each round
Time cap = 18 minutes

Tim Cossey 4/7/25 Tim Cossey 4/7/25

Workout of the Day - April 8, 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 Burpees
- 20 Band Pull Aparts
- 20 Banded Front Squats
- 20 Glute Bridges
- 0:30 Hollow Hold

Strength
Back Squat:
- 3x3 @ 75%
- 3x3 @ 80%
- Rest 2:00 Between Sets

Conditioning
15 minute AMRAP:
- 10 Devil Presses (35/25)
- 20 Box Jumps/Step-ups
- 30/24 Calorie Row

Tim Cossey 4/6/25 Tim Cossey 4/6/25

Workout of the Day - April 7, 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
- 20 Walking Lunges
- 10 Single Leg Glute Bridges (each side)
- 20 High Plank Shoulder Taps
- 20 Band Pull Aparts

Strength
5 Sets:
- 8 Barbell Romanian Deadlifts (increasing weight each set)
- 6 Strict Pull-ups (add weight or use bands if needed)

Accessory
3 Sets:
- 20 Calf Raises
- 20 Dumbbell Skull Crushers
- 15 V-ups
- 1:00 Wall Sit
- 1:00 Plank

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 4/3/25 Tim Cossey 4/3/25

Workout of the Day - April 4, 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 Band Pull Aparts
- 20 Banded Side Steps
- 10 Sots Presses
- 1:00 Plank

Strength
Power Snatch + Hang Power Snatch:
- Every 1:30 x 6 sets
- 3x(2+2) @ 70%
- 3x(2+1) @ 75%

Conditioning
16 minute AMRAP:
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
- 200m Run

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

Workout of the Day - April 3, 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
- 250m Row
- 15 Glute Bridges
- 10 Sots Presses
- 20 Cossack Squats
- 15 Side Plank Hip Touches (each side)

Strength
Back Squat:
- 3x3 @ 75%
- 3x3 @ 80%
- Rest 2:00 Between Sets

Conditioning
6 Rounds for time:
- 15/12 Calorie Row
- 12 Alternating Dumbbell Snatches
- 9 Burpees
Time cap = 18 minutes

Tim Cossey 4/1/25 Tim Cossey 4/1/25

Workout of the Day - April 2, 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
- 10 Step Back Lunges (each side)
- 20 Band Pull Aparts
- 0:30 Side Plank (each side)
- 10 PVC Overhead Squats

Skill
Muscle-up:
3 Sets:
- 0:30 Ring Support Hold
- 10 Ring Kip Swings
3 Sets:
- 10 Ring Dips
- 20 Ring Rows

Conditioning
15 minute AMRAP:
- 10 Power Cleans (115/80)
- 15 Hollow Rocks
- 20 Wall Balls
- 400m Run

Tim Cossey 3/31/25 Tim Cossey 3/31/25

Workout of the Day - April 1, 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
- 200m Run
- 20 Banded Good Mornings
- 10 Sots Presses
- 0:30 Hollow Hold
- 0:30 Shoulder Taps

Strength
Deadlift:
- 3x3 @ 80%
- 3x3 @ 85%
- Rest 2:00 Between Sets
- Deadstop Reps (no touch & go)

Conditioning
15 minute EMOM:
- 1st minute = 16 Shoulders to Overhead
- 2nd minute = 16 Weighted Step-ups
- 3rd minute = Max Burpees
- 4th minute = Rest
Score = Burpees
Pick a weight on the Shoulders to Overhead and Step-ups that you can complete 16 reps in a minute