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 8/19/25 Tim Cossey 8/19/25

Workout of the Day - Wednesday August 20, 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
- 500m/400m Row
- 10 Inchworms
- 20 Air Squats
- 20 Push-ups
- 20 Sit-ups

Accessory #1
3 Sets:
- 10 Barbell Good Mornings
- 10 Strict Pull-ups
- 1:00 Wall Sit

Accessory #2
3 Sets:
- 15 Single Arm Dumbbell Overhead Press (each side)
- 15 Step Back Lunges (each side)
- 1:00 Dead Hang

Accessory #3
3 Sets:
- 15 Tempo Clam Crunches
- 1:00 Plank

Tim Cossey 8/18/25 Tim Cossey 8/18/25

Workout of the Day - Tuesday August 19, 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 Burpees
- 10 Single Leg Glute Bridges (each side)
- 20 Band Pull Aparts
- 20 Banded Side Steps
- 0:30 Hanging Knee Raise Hold

Strength
Power Clean + Split Jerk:
- Every 2:00 x 5 sets
- 5x(2+2) @ 70% of 1RM Power Clean

Conditioning
3 Rounds for time:
- 15 Thrusters (95/65)
- 3 Rope Climbs
- 400m Run

Tim Cossey 8/17/25 Tim Cossey 8/17/25

Workout of the Day - Monday August 18, 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
- 20 Band Pull Aparts
- 10 Step-ups (each side)
- 15 Ring Rows
- 10 Sots Presses

Strength
Snatch Balance + Overhead Squat:
- Every 2:00 x 5 sets
- 1x(3+3) @ 55%
- 1x(3+3) @ 60%
- 3x(3+3) @ 65%
- Percentages are of 1RM Snatch

Conditioning
15 minute AMRAP:
- 100m Farmers Carry (55/35)
- 20 Push-ups
- 20 Abmat Sit-ups
- 20 Walking Lunges (weighted optional)

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 8/14/25 Tim Cossey 8/14/25

Workout of the Day - Friday August 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
- 20 Glute Bridges
- 15 Ring Rows
- 10 Single Leg Romanian Deadlifts (each side)
- 10 Sots Presses

Strength
Back Squat:
- Every 3:00 x 5 sets
- 5x10 @ 55%

Conditioning
4 Rounds for time:
- 200m Run
- 2 Rope Climbs
- 10 Power Cleans (115/80)

Tim Cossey 8/13/25 Tim Cossey 8/13/25

Workout of the Day - Thursday August 14, 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 Burpees
- 10 Hanging Knee Raises
- 20 Cossack Squats
- 20 Banded Face Pulls
- 1:00 High Plank Shoulder Taps

Accessory #1
3 Sets:
- 8 Strict Pull-ups
- 10 Weighted Step Back Lunges w/ Knee Raise (each side)
- 12 Barbell Skull Crushers
- 0:30 Hollow Hold

Accessory #2
3 Sets
- 8 Dumbbell Z-Presses
- 15 Banded Side Leg Raises (each side)
- 12 Barbell Bicep Curls
- 1:00 Plank (max on last set)

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 8/11/25 Tim Cossey 8/11/25

Workout of the Day - Tuesday August 12, 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 Goblet Squats
- 10 Supermans
- 20 Band Pull Aparts
- 20 Clam Crunches

Strength
Deadlift:
- Every 4:00 x 4 sets
- 4x7 @ 65%
- 5 Seated Box Jumps after each set

Conditioning
12 minute AMRAP:
- 300m Run
- 15 Dumbbell Floor Press (45/30)
- 10 Chest to Bar Pull-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 8/7/25 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 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 8/5/25 Tim Cossey 8/5/25

Workout of the Day - Wednesday August 6, 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
- 15 Empty Barbell Strict Presses in Split Stance
- 10 Step-ups (each side)
- 20 Banded Face Pulls
- 20 Sit-ups

Strength
Split Jerk:
- Every 2:00 x 6 sets
- 1x3 @ 65%
- 2x3 @ 70%
- 3x3 @ 75%

Conditioning
3 Rounds for time:
- 400m Run
- 15 Power Cleans (115/80)
- 15 Pull-ups

Tim Cossey 8/4/25 Tim Cossey 8/4/25

Workout of the Day - Tuesday August 5, 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 Inchworms
- 10 Thrusters w/ Empty Barbell
- 20 Band Pull Aparts
- 20 Banded Side Steps

Accessory #1
3 sets:
- 10 Barbell Bent Over Rows
- 15 Skull Crushers
- 10 Weighted Step Back Lunges w/ Knee Raise (each side)
- 0:30-0:45 Hollow Hold

Accessory #2
3 Sets:
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 15 Dumbbell Hammer Curls
- 10 Weighted Single Leg Romanian Deadlifts (each side)
- 1:00-1:30 Plank

Tim Cossey 8/3/25 Tim Cossey 8/3/25

Workout of the Day - Monday August 4, 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 Cossack Squats (each side)
- 10 Australian Rows
- 10 Sots Presses
- 0:30 Side Plank (each side)

Strength
Back Squat:
- Every 1:30 x 7 sets
- 7x5 @ 65%

Conditioning
3 Rounds for time:
- 20 Dumbbell Floor Presses (45/30)
- 20 Step-ups
- 3 Rope Climbs

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

Workout of the Day - Friday August 1, 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 Step Back Lunges (each side)
- 10 Hanging Knee Raises
- 15 Banded Clam Shells (each side)
- 15 Hand Release Push-ups

Strength
Front Squat:
- Every 1:30 x 5 sets
- 5x5 @ 70%

Conditioning
15 minute AMRAP:
- 200m Run
- 15 Toes to Bar
- 15 Burpees

Tim Cossey 7/30/25 Tim Cossey 7/30/25

Workout of the Day - Thursday July 31, 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
- 200m Run
- 10 Sots Presses
- 20 Banded Good Mornings
- 15 Scap Pull-ups
- 20 Candlestick Toe Touches

Strength
Snatch Grip Deadlift:
- Every 2:00 x 6 sets
- 6x3 @ 75%

Conditioning
6 rounds for time:
- 10 Pull-ups
- 15 Hand Release Push-ups
- 20 Walking Lunges

Tim Cossey 7/29/25 Tim Cossey 7/29/25

Workout of the Day - Wednesday July 30, 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 Inchworms
- 15 Rear Delt Flies
- 10 Step-ups (each side)
- 15 Sit-ups
- 1:00 High Plank Shoulder Taps

Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 15 Close Grip Push-ups
- 20 Weighted Calf Raises
- 0:30-0:45 Hollow Hold

Accessory #2
3 Sets:
- 10 Tempo Dumbbell Floor/Bench Presses
- 15 Barbell Bicep Curls
- 1:00 Weighted Wall Sit
- 1:00 Bar Dead Hang