Tim Cossey 9/11/25 Tim Cossey 9/11/25

Workout of the Day - Friday September 12, 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
- 200m Run
- 10 Suitcase Romanian Deadlifts (each side)
- 20 Band Pull Aparts
- 20 Air Squats
- 10 Strict Ring Dips

Strength
Power Snatch:
- Every 2:00 x 6 sets
- 2x3 @ 60%
- 2x3 @ 65%
- 2x3 @ 70%

Conditioning
15 minute AMRAP:
- 20 Hand Release Push-ups
- 20 Step-ups
- 30/24 Calorie Row

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

Workout of the Day - Friday September 5, 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
- 200m Run
- 15 Barbell Upright Rows
- 20 Walking Lunges
- 16 Starfish Crunches
- 10 Sots Presses

Strength
Back Squat:
- Every 2:30 x 5 sets
- 5x3 @ 80%

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 20 Ball Slams
- 20 Pull-ups
- 20 Step-ups

Tim Cossey 8/31/25 Tim Cossey 8/31/25

Workout of the Day - Monday September 1, 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
- 20 Banded Side Steps
- 15 Dumbbell Bent Over Rows
- 10 Goblet Squats
- 1:00 High Plank Shoulder Taps

Strength
Front Squat:
- Every 2:00 x 6 sets
- 6x2 @ 80%

Conditioning
16 minute AMRAP:
- 10 Power Cleans (115/80)
- 15 Burpees
- 500m/400m Row

Tim Cossey 8/28/25 Tim Cossey 8/28/25

Workout of the Day - Friday August 29, 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 Bulgarian Split Squats (each side)
- 20 Banded Face Pulls
- 50 Single Unders
- 1:00 Plank

Strength
Power Clean + Power Jerk:
- Every 1:30 x 7 sets
- 7x(2+2) @ 75%

Conditioning
3 Rounds for time:
- 80 Double Unders
- 40 Wall Balls
- 20/16 Calorie Row

Tim Cossey 8/24/25 Tim Cossey 8/24/25

Workout of the Day - Monday August 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
- 15/12 Calorie Row
- 10 Toes Elevated Romanian Deadlifts
- 6 Single Arm Dumbbell Overhead Squats (each side)
- 10 Tempo Hand Release Push-ups
- 20 V-ups

Strength
Deadlift:
- Every 3:00 x 4 sets
- 4x6 @ 70%
- 5 Seated Box Jumps after each set

Conditioning
4 Rounds for time:
- 10 Thrusters (95/65)
- 20/16 Calorie Row
- 30 Sit-ups

Tim Cossey 8/15/25 Tim Cossey 8/15/25

Workout of the Day - Saturday August 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
- 1:00 Row
- 10 Kip Swings
- 10 Tempo Goblet Squats
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 0:30 Side Plank (each side)

Conditioning
25 minute AMRAP:
- 500m/400m Row
- 16 Toes to Bar
- 16 Step-ups
- 8 Handstand Push-ups
- 60 Double Unders

Tim Cossey 8/12/25 Tim Cossey 8/12/25

Workout of the Day - Wednesday August 13, 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
- 1:00 Row
- 10 Inchworms
- 10 Half Kneeling Single Arm Bottom Up Kettlebell Presses (each side)
- 10 Step-ups (each side)
- 20 Candlestick Toe Touches

Strength
Strict Press
- 10:00 to complete a 1RM

Conditioning
15 minute AMRAP:
- 12/10 Calorie Row
- 12 Push-ups
- 12 Ring Rows
- 24 Abmat Sit-ups

Tim Cossey 8/10/25 Tim Cossey 8/10/25

Workout of the Day - Monday August 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
- 1:00 Row
- 10 Inchworms
- 20 Lunges
- 10 Single Arm Dumbbell Upright Row (each side)
- 10 Side Plank Hip Touches (each side)

Strength
Front Squat:
- Every 2:00 x 6 sets
- 3x8 @ 65%
- 3x3 @ 75%

Conditioning
3 Rounds for time
- 10 Squat Snatches (75/50)
- 15/12 Calorie Row
- 15 Burpees over Bar
- 20 Ball Slams

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

Workout of the Day - Saturday August 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
- 10 Sprawls
- 20 Banded Face Pulls
- 10 Step-ups (each side)
- 15 Wall Balls
- 0:30 Dead Hang
- 0:30 Hollow Hold

Conditioning
28 minute AMRAP:
- 10 Thrusters (95/65)
- 10 Pull-ups
- 15 Burpees
- 20 Hollow Rocks
- 100m Farmers Carry (55/35)
- 200m Run
- 500m/400m Row

Tim Cossey 8/6/25 Tim Cossey 8/6/25

Workout of the Day - Thursday August 7, 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
- 15/12 Calorie Row
- 20 Walking Lunges
- 10 Single Arm Dumbbell Upright Rows (each side)
- 10 Sots Presses
- 0:30 Hanging Knee Tuck Hold

Strength
Front Squat:
- Every 2:00 x 6 sets
- 3x4 @ 70%
- 2x3 @ 80%
- 1x2 @ 90%

Conditioning
15 minute AMRAP:
- 10 Power Snatches (95/65)
- 15 Bar Facing Burpees
- 20/16 Calorie Row

Tim Cossey 8/1/25 Tim Cossey 8/1/25

Workout of the Day - Saturday August 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
- 10 Burpees
- 15 Goblet Squats
- 15 Ring Rows
- 15 Single Leg Glute Bridges (each side)
- 1:00 Plank

Conditioning
25 minute AMRAP:
- 10 Deadlifts (225/155)
- 10 Handstand Push-ups
- 20 Step-ups
- 30 Sit-ups
- 500m/400m Row

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