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 7/22/25 Tim Cossey 7/22/25

Workout of the Day - Wednesday July 23, 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
- 10 PVC Overhead Squats
- 10 Scap Pull-ups
- 1:00 Wall Sit
- 15 Sit-ups

Strength
Overhead Squat:
- Every 2:00 x 6 sets
- 1x5 @ 60%
- 2x5 @ 65%
- 3x3 @ 70%

Conditioning
16 minute AMRAP:
- 30/24 Calorie Row
- 20 Walking Lunges
- 20 Hollow Rocks
- 10 Handstand Push-ups

Tim Cossey 7/20/25 Tim Cossey 7/20/25

Workout of the Day - Monday July 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
- 1:00 Burpees
- 20 Banded Good Mornings
- 20 Ring Rows
- 10 Tempo Goblet Squats
- 0:30 Hollow Hold

Strength
Pause Front Squat:
- Every 2:00 x 5 sets
- 5x5 @ 65%

Conditioning
4 Round for time:
- 500m/400m Row
- 10 Chest to Bar Pull-ups
- 20 Abmat Sit-ups

Tim Cossey 7/18/25 Tim Cossey 7/18/25

Workout of the Day - Saturday July 19, 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
- 10 Burpees
- 20 Band Pull Aparts
- 10 Step-ups (each leg)
- 15 Wall Balls
- 0:30 Side Plank (each side)

Conditioning
28 minute AMRAP:
- 10 Shoulders to Overhead (135/95)
- 20 Walking Lunges
- 10 Pull-ups
- 20 Ball Slams
- 10 Front Squats (135/95)
- 20 Sit-ups
- 100m Farmers Carry (50/35)
- 20 Calorie Row

Tim Cossey 7/15/25 Tim Cossey 7/15/25

Workout of the Day - Wednesday July 16, 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
- 200m Run
- 10 Inchworms
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 10 Step-ups (each side)
- 1:00 Plank

Strength
Push Jerk:
- Every 1:30 x 6 sets
- 1x5 @ 65%
- 1x4 @ 70%
- 1x3 @ 75%
- 1x3 @ 80%
- 2x2 @ 85%

Conditioning
4 Rounds for time:
- Calorie Row (35/28, 30/24, 25/20, 20/16)
- Squat Cleans @ 60% (8, 7, 6, 5)
- 50 Double Unders

Tim Cossey 7/11/25 Tim Cossey 7/11/25

Workout of the Day - Saturday July 12, 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
- 10 Burpees
- 10 Step-ups (each side)
- 20 Band Pull Aparts
- 10 Banded Good Mornings
- 1:00 High Plank Shoulder Taps

Conditioning
24 minute EMOM:
- 1st minute = 15/12 Calorie Row
- 2nd minute = 18 Wall Balls
- 3rd minute = 21 Sit-ups
- 4th minute = 1 Round of "DT"
- 5th minute = Rest
1 Round of DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks.
Aim for completing each movement under 0:45. If you are unable to, then reduce the reps or weight.

Tim Cossey 7/6/25 Tim Cossey 7/6/25

Workout of the Day - Monday July 7, 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
- 200m Run
- 10 Inchworms
- 6 Single Arm Dumbbell Overhead Squats (each side)
- 20 Heel Overs
- 10 Sots Presses

Strength
Power Snatch:
- Every 1:30 x 6 sets
- 3x3 @ 70%
- 3x3 @ 75%

Conditioning
4 Rounds for time:
- 20/16 Calorie Row
- 15 Sit-ups
- 10 Burpees

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

Workout of the Day - Saturday July 5, 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
- 10 Burpees
- 15 Single Arm Dumbbell Overhead Presses (each side)
- 10 Single Leg Romanian Deadlifts (each side)
- 1:00 Dead Hang
- 1:00 Wall Sit

Conditioning
25 minute AMRAP:
- 12 Toes to Bar
- 16 Goblet Squats (55/35)
- 16 Burpees
- 20 Ball Slams (20/14)
- 250m/200m Row

Tim Cossey 7/1/25 Tim Cossey 7/1/25

Workout of the Day - Wednesday July 2, 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
- 250m/200m Row
- 10 Inchworms
- 20 Band Pull Aparts
- 20 Dead Bugs
- 0:45 Jump Rope

Strength
Bent Over Row:
- Every 1:30 x 6 sets
- 2x5 @ 60%
- 2x5 @ 65%
- 2x5 @ 70%

Conditioning
For time:
- 125 Double Unders
- 100/80 Calorie Row*
- 75 Abmat Sit-ups
- 50 Burpees
- 25 Dumbbell Thrusters (50/35)
Time cap = 20 minutes
*Row substitute = 1,300m Run

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

Workout of the Day - Saturday 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 6/26/25 Tim Cossey 6/26/25

Workout of the Day - Friday June 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
- 1:00 Row
- 10 Sots Presses
- 20 Banded Good Mornings
- 6 Strict Ring Dips w/ pause at top
- 15 Hollow Rocks

Strength
Snatch Grip Deadlift:
- Every 2:00 x 5 sets
- 5x5 @ Moderate Weight

Conditioning
3 Rounds for time:
- 40/32 Calorie Row*
- 30 Lunges
- 15 Handstand Push-ups
*Row substitute = 500m Run each round

Tim Cossey 6/20/25 Tim Cossey 6/20/25

Workout of the Day - Saturday June 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
- 10 Step-ups (each side)
- 15 Push-ups
- 10 Sots Presses
- 1:00 Plank

Conditioning
25 minute EMOM:
- 1st minute = 15/12 Calorie Row
- 2nd minute = 6 Squat Cleans (135/95)
- 3rd minute = 8 Burpees over Bar
- 4th minute = 15 Hollow Rocks
- 5th minute = 60 Double Unders
Aim for completing each movement under 0:45. If you are unable to, then reduce the reps or weight.

Tim Cossey 6/18/25 Tim Cossey 6/18/25

Workout of the Day - Thursday June 19, 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 Scap Pull-ups
- 20 PVC Overhead Squats
- 1:00 High Plank Shoulder Taps
- 10 Step Back Lunges (each side)

Strength
Snatch Balance:
- Every 2:00 x 5 sets
- 5x5 @ Light Weight

Conditioning
3 Rounds for time:
- 40/32 Calorie Row
- 30 Air Squats
- 20 Hand Release Push-ups

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

Workout of the Day - Tuesday 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 6/12/25 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 6/8/25 Tim Cossey 6/8/25

Workout of the Day - June 9, 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
- 15 Sots Presses
- 15 Ring Rows
- 15 Banded Good Mornings
- 1:00 High Plank

Strength
Hang Squat Snatch:
- Every 1:00 x 10 sets
- 10x1 @ 75%

Conditioning
7 minute AMRAP:
- 15 Calorie Row
- 15 Wall Balls
Rest 2:00
7 minute AMRAP:
- 15 Burpees
- 15 Wall Balls

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 5/30/25 Tim Cossey 5/30/25

Workout of the Day - May 31, 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
- 15 Romanian Deadlifts
- 15 Goblet Squats
- 15 Single Arm Dumbbell Overhead Presses (each side)
- 10 Burpees

Conditioning
25 minute AMRAP:
- 15/12 Calorie Row
- 10 Power Cleans (95/65)
- 10 Front Squats (95/65)
- 10 Push Jerks (95/65)
- 200m Run
- 2 Rope Climbs

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 5/26/25 Tim Cossey 5/26/25

Workout of the Day - May 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 Good Mornings
- 10 Kip Swings
- 10 Tempo Goblet Squats
- 0:30 Hollow Hold

Strength
Front Squat:
- Every 2:00 x 4 sets
- 1x5 @ 60%
- 1x5 @ 70%
- 2x5 @ 75%

Conditioning
15 minute AMRAP:
- 10 Push Presses (100/70)
- 20 Step-ups
- 10 Toes to Bar
- 500m/400m Row