1/11/22

Every Minute On the Minute for 6 Rounds Complete (12 minutes):
Odd Minute – 6 DBell Bench Press
Even Minute – 4 Seated Box Jumps

Then…..

Black/Blue/Grey WOD

“Dinger”

As Many Rounds As Possible in 7 Minutes of:
15/10 Calorie Bike
1 PegBoard Climb, Girls Above Blue Line

REST 3 Minutes

As Many Rounds As Possible in 7 Minutes of:
15/12 Calorie Row
5 Ground-to-Shoulder with Sandbag/D-Ball/Stone (150/100)

January “Cool” Board

***Make some goals for yourself for January

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1/10/22

Every 3 Minutes Complete 3 Squat Cleans for 6 Set

Then…..

Black/Blue/Grey WOD

“Death Star”

3 Rounds For Time of:
20 KB Swings (70/53) (53/35) (35/26) (26/18)
20 Push Press (95/65) (65/45) (45/35)
40m Bear Crawl

January “Cool” Board

***Make some goals for yourself for January

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1/7/22

Every 3 Minutes Complete 3 Back Squats for 6 Sets
*Please share the racks

Then…..

Black/Blue/Grey WOD

“Kerosene”

For Time:
12 – 9 – 6 – 3
Snatches (95/65) (75/45) (45/35)
Bar-Facing Burpees

January “Cool” Board

***Make some goals for yourself for January

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1/5/22

Every 2 Minutes Complete 6 DBell Strict Shoulder Press on Each Arm for 6 Sets

Then…..

Black/Blue/Grey WOD

“Boulders for Shoulders”

For Time:
40/30 Calorie SkiErg
40 Weighted Ab-Mat Sit-Ups (25/15) (15/10) (No Weight)
80 Double Unders (40 DU’s) (160 Singles) (80 Singles)
REST 2 Minutes
40/30 Calorie Bike

40 Weighted Ab-Mat Sit-Ups (25/15) (15/10) (No Weight)
80 Double Unders (40 DU’s) (160 Singles) (80 Singles)

January “Cool” Board

***Make some goals for yourself for January

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1/4/22

Black/Blue/Grey WOD

“Lunge It Out”

As Many Rounds As Possible in 20 Minutes of:
2 Rope Climbs (1 Rope Climb) (4 Progressions) (6 Ring Rows)
20m Walking Lunges
8 Devil’s Press (50/35) (40/25) (30/15) (20/10)
20m Walking Lunges

January “Cool” Board

***Make some goals for yourself for January

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1/3/22

Work up to the Heaviest Set of 5 Power Cleans that you can complete inside 30 Seconds

Then…..

Black/Blue/Grey WOD

“Des Monies”

4 Rounds For Time of:
400/350m Row
12 Thrusters (95/65) (65/45) (45/35)
20 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)

January “Cool” Board

***Make some goals for yourself for January

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12/29/21

Black/Blue/Grey WOD

Complete Any/All Challenges in Any Order You Want

1)
3 Rounds For Time of:
50′ Sled Push (7/5 Plates) (5/3) (3/1)
50′ Hand-Over-Hand Sled Pull (7/5 Plates) (5/3) (3/1)

2)
3 Rounds For Time of:
12 Ring Dips (with Bands) (Hands on Box)
25 Strict Sit-Ups (Ab-Mat Sit-Ups)

3)
3 Rounds For Time of:
40 Double Unders (20 DU’s) (80 Singles) (40 Singles)
10 Burpees (2 Hand Touch Hi/Low PU Bar)

December Cool Board

***Make some goals for yourself for December

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12/28/21

Black/Blue/Grey WOD

Alicorn

As Many Rounds As Possible in 15 Minutes of:
5/4 Strict Chest-to-Bar Pull-Ups (Strict Pull-Ups) (Strict with Bands) (Ring Rows)
10 Single Arm DBell Push Press, 5 Each Arm (70/45) (50/35) (40/25) (30/15)
15 Squats Holding DBell in Front Rack (70/45) (50/35) (40/25) (30/15)

December Cool Board

***Make some goals for yourself for December

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