Tim Cossey 5/21/25 Tim Cossey 5/21/25

Workout of the Day - May 22, 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 Single Arm Dumbbell Presses (each side)
- 10 Step-ups (each side)
- 20 Banded Face Pulls
- 20 Banded Side Steps

Accessory #1
4 Sets:
- 12 Banded Strict Chest to Bar Pull-ups
- 15 Skull Crushers
- 15 Dumbbell Romanian Deadlifts
- 1:00 High Plank Shoulder Taps

Accessory #2
3 Sets:
- 10 V-ups
- 0:30 Hollow Hold
- 100m Farmers Carry

Tim Cossey 5/20/25 Tim Cossey 5/20/25

Workout of the Day - May 21, 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-ups (each leg)
- 15 Ring Rows
- 10 PVC Overhead Squats
- 10 Burpees

Strength
Overhead Squat:
- Every 1:30 x 5 sets
- 1x5 @ 50%
- 3x5 @ 60%
- 1x5 @ 50%

Conditioning
4 Rounds for time:
- 15 Front Squats (75/55)
- 15 Shoulders to Overhead (75/55)
- 20/16 Calorie Row

Tim Cossey 5/19/25 Tim Cossey 5/19/25

Workout of the Day - May 20, 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
- 20 Band Pull Aparts
- 10 Tempo Hand Release Push-ups
- 20 Banded Side Steps
- 15 V-ups

Strength
Push Press:
- Every 1:30 x 4 sets
- 1x10 @ 50%
- 1x10 @ 55%
- 2x10 @ 60%

Conditioning
4 Rounds for time:
- 400m Run
- 10 Power Cleans (95/65)
- 10 Toes to Bar

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 5/16/25 Tim Cossey 5/16/25

Workout of the Day - May 17, 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
- 400m Run
- 10 Inchworms
- 10 Kip Swings
- 1:00 Wall Sit
- 10 PVC Overhead Squats

Conditioning
5 Rounds for time:
- 10 Toes to Bar
- 15 Burpees
- 15 Goblet Squats (55/35)
- 30/24 Calorie Row

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 5/14/25 Tim Cossey 5/14/25

Workout of the Day - May 15, 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
- 20 Banded Side Steps
- 20 Banded Face Pulls
- 10 Step-ups (each leg)
- 10 Scap Pull-ups

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

Conditioning
3 Rounds for time:
- 12 Power Cleans (95/65)
- 12 Thrusters (95/65)
- 400m Run

Tim Cossey 5/13/25 Tim Cossey 5/13/25

Workout of the Day - May 14, 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)
- 20 Band Pull Aparts
- 15 Single Leg Glute Bridges (each side)
- 0:30 Ring L-Sit

Strength
Deadlift:
- 5x5 @ 80%
- Rest 2:00 Between Sets
- Deadstop Reps (no touch & go)

Conditioning
For time:
4 Rounds of:
- 15 Push-ups
- 20 Abmat Sit-ups
Then, 4 Rounds of:
- 50 Double Unders
- 15/12 Calorie Row
Time cap = 16 minutes

Tim Cossey 5/12/25 Tim Cossey 5/12/25

Workout of the Day - May 13, 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
2 Sets:
- 200m Run
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 10 PVC Overhead Squats

Skill
Handstand:
Wall Supported Handstand Hold:
- 3x0:45
- Rest 1:30 Between Sets
Strict Handstand Push-up Negatives
- 3x5 @ Slow as Possible
- Rest 1:00 Between Sets
- Scale to Pike Holds or Pike Presses if needed

Conditioning
15 minute AMRAP:
- 15 Wall Balls
- 15 Burpees
- 200m Run

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 5/9/25 Tim Cossey 5/9/25

Workout of the Day - May 10, 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
- 250m/200m Row
- 10 Inchworms
- 10 Sots Presses
- 10 Step-ups (each side)
- 10 Single Arm Dumbbell Upright Rows (each side)

Conditioning
25 minute AMRAP:
- 20 Dumbbell Floor Presses (45/30)
- 20 Russian Kettlebell Swings (55/35)
- 200m Run
- 20 Ball Slams
- 20 Sit-ups
- 250m/200m Row

Tim Cossey 5/8/25 Tim Cossey 5/8/25

Workout of the Day - May 9, 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
- 10 Cossack Squats (each side)
- 10 Pallof Presses (each side)
- 15 PVC Overhead Squats
- 20 Dead Bugs

Strength
Pause Overhead Squat:
- 5x5 @ 60-70%
- Rest 2:00 Between Sets

Conditioning
15 minute AMRAP:
- 21 Wall Balls
- 15 Burpees
- 9 Toes to Bar
- 100m Farmers Carry (55/35)

Tim Cossey 5/7/25 Tim Cossey 5/7/25

Workout of the Day - May 8, 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
- 10 Burpees
- 15 Banded Good Mornings
- 10 Kettlebell Bottom Up Presses (each side)
- 15 Band Pull Aparts
- 0:30 Hollow Hold

Strength
Bent Over Row:
- 2x5 @ 75%
- 3x5 @ 80%
- Rest 1:30 Between Sets

Conditioning
19 minute EMOM:
- 1st minute = Power Clean & Jerks (115/80)
- 2nd minute = Step-ups
- 3rd minute = Calorie Row
- 4th minute = Rest

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

Workout of the Day - May 6, 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
- 15 Dumbbell Bent Over Rows
- 10 Step-ups (each side)
- 10 Sots Presses
- 1:00 Plank

Strength
Split Jerk:
- 5x3 @ 70-80%
- Rest 1:30 Between Sets

Conditioning
7 Rounds for time:
- 10 Thrusters (95/65)
- 10 Bar Facing Burpees

Tim Cossey 5/4/25 Tim Cossey 5/4/25

Workout of the Day - May 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
- 15/12 Calorie Row
- 10 Cossack Squats (each side)
- 20 Band Pull Aparts
- 15 V-ups
- 10 PVC Overhead Squats

Strength
Hang Squat Clean:
- Every 1:30 x 6 sets
- 2x3 @ 65%
- 2x2 @ 75%
- 2x1 @ 85%

Conditioning
15 minute AMRAP:
- 10 Pull-ups
- 20 Air Squats
- 50 Double Unders
- 10 Push-ups
- 20 Lunges
- 250m/200m Row

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

Workout of the Day - May 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
- 15/12 Calorie Row
- 10 Kip Swings
- 20 Banded Side Steps
- 10 PVC Overhead Squats
- 0:45 High Plank Shoulder Taps

Conditioning
5 Rounds for time:
- 10 Devil Presses (45/30)
- 20 Box Jumps/Step-ups
- 10 Toes to Bar
- 30/24 Calorie Row
Time cap = 30 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 4/30/25 Tim Cossey 4/30/25

Workout of the Day - May 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
- 20/16 Calorie Row
- 5 Inchworms
- 15 Goblet Squats
- 15 Dumbbell Z Presses
- 5 Renegade Rows (each side)

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

Conditioning
15 minute AMRAP:
- 10 Power Cleans (115/80)
- 10 Push Jerks (115/80)
- 20 Abmat Sit-ups
- 500m/400m Row

Tim Cossey 4/29/25 Tim Cossey 4/29/25

Workout of the Day - April 30, 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:
- 10 Burpees
- 10 Sots Presses
- 10 Kip Swings
- 10 Banded Side Steps (each side)

Accessory #1
4 Sets:
- 10 Barbell Good Mornings
- 15 Dumbbell Bench/Floor Presses
- 50m Suitcase Carry (each side)

Accessory #2
4 Sets:
- 10 Weighted Step Back Lunges (each side)
- 15 Barbell Bicep Curls
- 1:00-1:30 Plank