Tim Cossey 6/12/25 Tim Cossey 6/12/25

Workout of the Day - June 13, 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
- 10 Burpees
- 10 Sots Presses
- 10 Step-ups (each side)
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 1:00 Plank

Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x8 @ 60%
- 1x8 @ 65%
- 1x8 @ 70%
- 1x8 @ 75%

Conditioning
16 minute EMOM:
- 1st minute = Dumbbell Snatches (45/30)
- 2nd minute = Lunges
- 3rd minute = Clam Crunches
- 4th minute = Calorie Row

Tim Cossey 6/1/25 Tim Cossey 6/1/25

Workout of the Day - June 2, 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
- 1:00 High Plank Shoulder Taps
- 10 Step-ups (each side)
- 0:30 Dead Hang
- 10 Sots Presses

Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x8 @ 60%
- 1x8 @ 65%
- 1x6 @ 75%
- 1x6 @ 80%

Conditioning
15 minute AMRAP:
- 15 Floor Presses (45/30)
- 25 Abmat Sit-ups
- 15 Wall Balls
- 100m Farmers Carry (55/35)

Tim Cossey 5/29/25 Tim Cossey 5/29/25

Workout of the Day - May 30, 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
- 10 Inchworms
- 10 Step Back Lunges (each side)
- 15 Ring Rows
- 20 Banded Side Steps
- 10 Hanging Knee Raises

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

Conditioning
3 Rounds for time:
- 750m/600m Row
- 26 Step-ups
- 100 Double Unders

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 5/15/25 Tim Cossey 5/15/25

Workout of the Day - May 16, 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
- 500m/400m Row
- 10 Tempo Goblet Squats
- 8 High Plank Shoulder Taps (each side)
- 10 Sots Presses

Strength
Back Squat:
- 3x3 @ 80%
- 3x3 @ 85%
- Rest 2:00 Between Sets

Accessory
3 Sets:
- 15 Single Arm Seated Dumbbell Overhead Presses (each side)
- 15 Dumbbell Bicep Curls
- 10 Barbell Romanian Deadlifts (light weight)
- 0:30 Hollow Hold
- 1:00 Plank

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 4/24/25 Tim Cossey 4/24/25

Workout of the Day - April 25, 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 Cossack Squats (each side)
- 10 Single Arm Dumbbell Upright Rows
- 20 Air Squats
- 15 Kip Swings

Strength
Back Squat:
- 3x5 @ 75%
- 3x5 @ 80%
- Rest 2:00 Between Sets

Conditioning
15 minute AMRAP:
- 10 Pull-ups
- 10 Burpees
- 100m Farmers Carry (55/35)

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 4/7/25 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 4/2/25 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 3/20/25 Tim Cossey 3/20/25

Workout of the Day - March 21, 2025

Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)

Warm-up
- 15/12 Calorie Row
- 20 Air Squats
- 0:30 Side Plank (each side)
- 20 Banded Face Pulls
- 10 Sots Presses

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

Accessory
3-4 Sets:
- 8-12 Strict Ring Dips
- 15 Prone Medicine Ball Hamstring Curls
- 15 Hammer Bicep Curls
- 1:00-1:30 Plank
- 50m Suitcase Carry (each side)

Tim Cossey 3/9/25 Tim Cossey 3/9/25

Workout of the Day - March 10, 2025

Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)

Warm-up
- 20/16 Calorie Row
- 10 Bulgarian Split Squats (each side)
- 20 Band Pull Aparts
- 15 Side Plank Hip Touches (each side)

Strength
Pause Back Squat:
- 5x3 @ 80%
- Rest 2:00 Between Sets

Conditioning
7 minute AMRAP:
- 20 Dumbbell Snatches (50/35)
- 15/12 Calorie Row
Rest 2:00
7 minute AMRAP:
- 10 Burpees
- 15/12 Calorie Row

Tim Cossey 2/26/25 Tim Cossey 2/26/25

Workout of the Day - February 27, 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
- 10 Burpees
- 15 Banded Face Pulls
- 15 Jump Squats
- 20 Dead Bugs
- 0:30 Side Plank (each side)

Strength
Pause Back Squat:
- 5x3 @ 75%
- Rest 2:00 Between Sets

Conditioning
3 Rounds for time:
- 10 Snatches (95/65)
- 20/16 Calorie Row
- 10 Clean & Jerks (135/95)
- 20/16 Calorie Row

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 2/5/25 Tim Cossey 2/5/25

Workout of the Day - February 6, 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
- 12/10 Calorie Row
- 15 Air Squats
- 10 Banded Side Steps (each side)
- 10 Clamshells (each side)
- 15 Ring Rows

Strength
Back Squat:
Take 20 minutes to complete:
- 1x5 @ 67%
- 1x5 @ 76%
- 1x3 @ 81%
- 1x2 @ 86%
- 1x1 @ 95%

Conditioning
For time:
3 Rounds of:
- 2 Rope Climbs
- 20 Push-ups
- 0:45 Wall Sit (25/15)
Then, 3 Rounds of:
- 2 Rope Climbs
- 20 Step-ups
- 0:45 Plank
Time cap = 18 minutes

Tim Cossey 1/26/25 Tim Cossey 1/26/25

Workout of the Day - January 27, 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 Cossack Squats (each side)
- 20 Band Pull Aparts
- 15 V-ups
- 15 Jump Squats

Strength
Back Squat:
Take 20 minutes to complete:
- 2x6 @ 65%
- 1x6 @ 75%
- 1x3 @ 85%
- 1x2 @ 90%

Conditioning #1
8 minute EMOM:
- 1st minute = Alternating Dumbbell Snatches (45/30)
- 2nd minute = Burpees
- 3rd minute = Rest

Conditioning #2
For time:
- 1000m Row

Tim Cossey 1/20/25 Tim Cossey 1/20/25

Workout of the Day - January 21, 2025

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

Warm-up
2 Sets:
- 15/12 Calorie Row
- 20 Lunges
- 10 Step-ups
- 0:30 Hollow Hold

Strength
Every 1:30 x 18 minutes (3 Rounds):
- 1st 1:30 = 5 Back Squats @ 70%
- 2nd 1:30 = 0:30 Side Plank (each side)
- 3rd 1:30 = 10 Floor Presses
- 4th 1:30 = 8-10 Strict Pull-ups

Conditioning
12 minute AMRAP:
- 200m Run
- 10 Alternating Dumbbell Plank Rows (50/35)
- 5 Power Cleans @ 70%

Tim Cossey 1/16/25 Tim Cossey 1/16/25

Workout of the Day - January 17, 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
- 20/16 Calorie Row
- 10 Dumbbell Single Arm Upright Rows (each side)
- 15 Side Leg Raises (each side)
- 20 Clam Crunches

Strength
Back Squat:
- 1x8 @ 62%
- 1x6 @ 71%
- 1x4 @ 81%
- 1x4 @ 86%
- Rest 2:00 Between Sets

Conditioning
15 minute AMRAP:
- 350m/300m Row
- 10 Burpees over Bar
- 5 Power Snatches (70%)

Tim Cossey 12/30/24 Tim Cossey 12/30/24

Workout of the Day - December 31, 2024

New Year’s Eve - 12pm Class Only!

Warm-up
5 minutes:
- 250m Row
- 5 Inchworms
- 10 Kip Swings
- 15 Air Squats

12/31
For Time:
- 31 Push Presses (75/55)
- 31 Pull-Ups
- 31 Snatches (75/55)
- 31 Sit-Ups
- 31 Toes-to-Bars
- 31 Push-Ups
- 31 Box Jumps
- 31 Back Squats (75/55)
- 31 Unbroken Double Unders
- 31 Thrusters (75/55)
- 31 Lunges
- 31 Burpees
- 366 meter Row

Tim Cossey 12/29/24 Tim Cossey 12/29/24

Workout of the Day - December 30, 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

Warm-up
5 Minutes:
- 10 Air Squats
- 7 Dumbbell Deadlifts (light weight)
- 7 Dumbbell Upright Row
- 10 Dumbbell Strict Press

Back Squat
Specific Warm Up - 2 Sets:
- 8 Reps @65%
- 6 Reps @70%
Rest 1 Min between each set.

Back Squat
- 5 Sets of 5 Reps @2021
Use 75% of 1RM
Each set Every 3:00 minutes
*If you don't have a 1 rep max. Start at a light/moderate weight.

Wod
15-Minute AMRAP:
- 10 Deadlifts (95/65)
- 8 Hang Power Cleans (95/65)
- 15 Wall Balls