Alexia Ostrander 10/24/25 Alexia Ostrander 10/24/25

Workout of the Day - Saturday October 25, 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
- 2:00 Row
- 10 Step-ups (each side)
- 10 Single Arm Dumbbell Overhead Squats (each side)
- 0:30 Dead Hang
- 0:30 Hollow Hold

Conditioning
28 minute AMRAP:
- 20 Wall Balls
- 20 Dumbbell Snatches (50/35)
- 20 Abmat Sit-ups
- 20 Walking Lunges
- 100m Farmers Carry (55/35)
- 500/400m Row

Alexia Ostrander 10/16/25 Alexia Ostrander 10/16/25

Workout of the Day - Friday October 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
- 15/12 Calorie Row
- 15 Goblet Squats
- 20 Band Pull Aparts
- 30 Single Unders
- 16 Starfish Crunches

Strength
Back Squat:
- 15:00 to complete a 1RM

Conditioning
15 minute AMRAP:
- 20 Dumbbell Snatches (35/25)
- 20/16 Calorie Row
- 15 Medicine Ball Cleans
- 15 Hollow Rocks
- 50 Double Unders

Tim Cossey 10/3/25 Tim Cossey 10/3/25

Workout of the Day - Saturday October 4, 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
- 500m/400m Row
- 10 Inchworms
- 10 Kip Swings
- 15 Goblet Squats
- 1:00 Plank

Conditioning
25 minute AMRAP:
- 10 Toes to Bar
- 20 Medicine Ball Cleans
- 20 Dumbbell Snatches (45/30)
- 100m Farmers Carry (55/35)
- 400m Run

Tim Cossey 9/18/25 Tim Cossey 9/18/25

Workout of the Day - Friday September 19, 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
- 1:00 Row
- 10 Single Arm Dumbbell Upright Rows (each side)
- 15 Single Leg Glute Bridges (each side)
- 20 Heel Overs
- 10 Sots Presses

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

Conditioning
3 Rounds for time:
- 20 Dumbbell Snatches (45/30)
- 20 Step-ups (weighted optional)
- 20 Clam Crunches
- 30/24 Calorie Row

Tim Cossey 8/20/25 Tim Cossey 8/20/25

Workout of the Day - Thursday August 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
- 10 Burpees
- 15 Medicine Ball Squats
- 15 Medicine Ball Slams
- 10 Barbell Bicep Curls
- 20 Hanging Knee Raises

Strength
Back Squat:
- Every 2:00 x 4 sets
- 4x10 @ 60%

Conditioning
4 Rounds for time:
- 12 Burpees
- 16 Dumbbell Snatches (35/25)
- 20 Step-ups

Tim Cossey 8/7/25 Tim Cossey 8/7/25

Workout of the Day - Friday August 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
- 200m Run
- 10 Inchworms
- 10 Kip Swings
- 15 Single Leg Glute Bridges (each side)
- 20 Clam Crunches

Strength
Deadlift:
- Every 2:00 x 6 sets
- 1x8 @ 55%
- 1x6 @ 65%
- 1x5 @ 70%
- 1x4 @ 75%
- 2x3 @ 80%

Conditioning
4 Rounds for time:
- 20 Dumbbell Snatches (45/30)
- 20 Dumbbell Goblet Squat (45/30)
- 20 Push-ups
- 20 Sit-ups

Tim Cossey 7/28/25 Tim Cossey 7/28/25

Workout of the Day - Tuesday July 29, 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
- 1:00 Row
- 15 Goblet Squats
- 20 Banded Face Pulls
- 20 Banded Side Steps
- 1:00 Dead Hang

Strength
Back Squat:
- Every 1:30 x 6 sets
- 6x5 @ 65%

Conditioning
15 minute AMRAP:
- 20 Dumbbell Snatches (45/30)
- 35 Abmat Sit-ups
- 500m/400m Row

Tim Cossey 7/13/25 Tim Cossey 7/13/25

Workout of the Day - Monday July 14, 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
- 10 Single Leg Glute Bridges (each side)
- 0:30 Dead Hang
- 10 Single Arm Bottom-up Kettlebell Presses (each side)
- 10 Step-ups (each side)

Strength
Back Squat:
Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x3 @ 65%
- 1x2 @ 75%
- 1x2 @ 85%
- 1x1 @ 90%

Conditioning
16 minute AMRAP:
- 14 Dumbbell Snatches (45/30)
- 18 Push-ups
- 22 Weighted Step-ups
- 26 Abmat Sit-ups
- 300m run

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

Workout of the Day - June 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
- 15/12 Calorie Row
- 20 Banded Face Pulls
- 20 Banded Side Steps
- 10 PVC Overhead Squats
- 15 V-ups

Strength
Overhead Squat:
- Every 1:30 x 5 sets
- 1x5 @ 55%
- 1x5 @ 65%
- 2x4 @ 70%
- 1x5 @ 55%

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 20 Alternating Dumbbell Snatches (50/35)
- 16 Lunges

Tim Cossey 5/11/25 Tim Cossey 5/11/25

Workout of the Day - May 12, 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 Sprawls
- 15 Goblet Squats
- 10 Strict Ring Dips
- 0:30 Side Plank (each side)

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

Conditioning
3 Rounds for time:
- 20 Dumbbell Snatches (50/35)
- 20 Step-ups
- 500m/400m 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 5/1/25 Tim Cossey 5/1/25

Workout of the Day - May 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
- 200m Run
- 10 Cossack Squats (each side)
- 20 Band Pull Aparts
- 10 Scap Pull-ups
- 15 V-ups

Strength
Strict Pull-ups:
- 5x5
- Add Weight or Use Bands if Needed
- Rest 2:00 Between Sets

Conditioning
3 Rounds for time:
- 20 Dumbbell Snatches (45/30)
- 20 Goblet Squats (55/35)
- 20 Hollow Rocks
- 400m Run

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 4/2/25 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 3/9/25 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 2/17/25 Tim Cossey 2/17/25

Workout of the Day - February 18, 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
- 20/16 Calorie Row
- 15 Glute Bridges
- 15 Clam Shells (each side)
- 20 Band Pull Aparts
- 0:30 Hollow Hold

Skill
Single Leg Squat:
- 3x10 Single Leg Touchdowns (each side)
- 3x10 Single Leg Step-ups (each side)

Conditioning
16 minute AMRAP:
- 15 Toes to Bar
- 20 Alternating Dumbbell Snatches (45/30)
- 400m Run

Tim Cossey 2/7/25 Tim Cossey 2/7/25

Workout of the Day - February 8, 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 minutes for quality:
- 15/12 Calorie Row
- 15 Band Pull Aparts
- 10 Suitcase Deadlifts (each side)
- 0:30 Hollow Hold

Conditioning
25 minute AMRAP:
- 400m Run
- 15 Ring Rows
- 25 Clam Crunches
- 15 Front Squat (95/65)
- 20 Alternating Dumbbell Snatches (35/25)

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 12/18/24 Tim Cossey 12/18/24

Workout of the Day - December 19, 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 Minute EMOM:
- Minute 1: Air Squats
- Minute 2: Banded Passthrough
- Minute 3: Sit-Ups
- Minute 4: Banded Good Mornings
- Minute 5: Jumping Jacks

Deadlift
Specific Warm Up - 3 Sets:
- 8 Reps @60%
- 6 Reps @65%
- 4 Reps @70%
Rest 1 Min between each set.

Deadlift
- 3 Sets of 3 Reps @2021
Use 75% of 1RM
Each set Every 3:00 minutes
2 seconds down, no pause at the bottom, 2 seconds up, 1 sec pause at the top
*If you don't have a 1 rep max. Start at a light/moderate weight.

Wod
3 Rounds:
- 10 Dumbbell Power Snatches (50/35)
- 12 Goblet Squats
- 8 Toes to Bar
Rest 2 Minutes
3 rounds:
- 8 Dumbbell Power Snatches (50/35)
- 10 Goblet Squats
- 6 Toes to Bar
Weight:
RX: 50/35 lbs (Dumbbells)
Scaled: 35/25 lbs (Dumbbells)
Beginner: 20/15 lbs (Dumbbells)