Warm Up:
2 Rounds:
50 Single Unders 
10 Squat Therapy Reps
10 PVC Pass Throughs
10 Toes-to-bars or Knees-to-Elbows or Sit-ups
10 Empty Bar RDLs
5 Empty Bar Overhead Squats,

Strength:
Overhead Squat ((Video Posted Below))
1-1-1-1-1-1-1
Weights should be anywhere from 70-85% for the day. Make them on the heavier side. Warm Up to you first working weight.
Use the heaviest weight you can for each set.
Rest as needed between sets.

Workout:
12Min AMRAP
5 Strict Pull Ups INT-Kipping Pull Ups BEG-7 Strict Ring Rows
10 OHS 95/65 INT-85/55 BEG-75/45
15 Deadlifts 95/65 INT-85/55 BEG-75/45
–Coaches Notes–
In this workout you have plenty of chances to throw some movements you may be working on in to get that practice done. If you re going off of Strict Pull Ups do a progression that is a little more challenging for you. Can only do 3 Strict? Super do 3 each round. Can’t do all 5 with that blue band? Fine, do what rep count you can. The best way to get through the progressions is to TRY THEM IN WORKOUTS. Your body needs to get used to them under fatigue. The OHS and Deadlifts should be light for the workout and pretty close to unbroken as best as you can keep it.

**Optional Accessory Work**
Option 1:
Overhead Carry
Try using a new piece of equipment for these
3x100m
Option 2:
Bulgarian Split Squats
You can use DBs, KBs, or do these unweighted
3×12 Each Leg
Option 3:
V-Ups ((Video Posted Below))
3×12
Rest as needed between

Warm Up:
If the back doors are closed for the morning classes, it’s because it’s too cold to have them open! Use the front door.
3 rounds not for time of:
100m row
5 Good Morning with Empty Bar
5 Deadlifts
5 Barbell Bent Over Rows
5 Hang Power Cleans
5 Strict Press
1 Turkish Get-up Right Arm
1 Turkish Get-up Left Arm

Strength-Push jerk
10-7-4-1 10-7-4-1
10 reps should be your lightest weight. add weight each set until you get to 1….. You will do this twice light to heavy to light to heavy

Workout:
3 Rounds:
50 Double Unders or Singles
15 Dumbbell Clean & Jerks 50/35 INT-35/25 BEG-25/15 ((Video Below))
***VEST OPTIONAL***
–Coaches Notes–
I don’t know about you guys but I think this one looks like fun and one you WON’T want to miss, vested or not. If you are still working on those double unders try to not spend more than 90 seconds on linking those sets, this workout should be nice and fast. Try to start each round with what you can but switch to singles if the sets aren’t clicking. The DB Cleans WILL COME FROM THE GROUND EVERY REP and then finish over head. Pick a weight with those DBs that the workout will take around 6minutes but no more than 10.

**Optional Accessory Work**
Option 1:
Max Bike Calories in 2 Minutes
Option 2:
DB Triceps Extensions
3X8
Rest As Needed Between
Option 3:
Banded Lat Pull Downs((Video Below))
3×8
Rest As Needed Between

Warm Up:
2 Rounds:
2mins Run(400)-Bike-Row
1x Burgener warm-up With Empty Bar
10 Thrusters With Empty Bar
10 Ring Rows
10 Sit-ups

10 Minute Emom to warm up, build up to a good working weight for the wod.
EMOM as a class
1 Cluster
1 extra push press before putting the bar down
** Add weight to work up to your weight for the wod

Workout:
15-12-9:
Cluster 135/95 ((Video Posted Below)) INT-115/75 BEG-95/55
Pull-up or Progression If doing Ring Rows Follow 18-15-12 Reps
–Coaches Notes–
For those who can spot it this workout is very “Fran-ish” so you already have an idea of how to pace yourself or how you’ll attack the reps. Only little kicker is the Cluster, make sure you pick that moderately heavy weight that you can still find that pace to do sets of multiple reps. The workout should take anywhere from around 9 to less than 15 minutes. Again the weight should be moderately heavy for the day.

**Optional Accessory Work**
Option 1:
Pistols
20-40 Each Leg
Option 2:
Bent Over Row-Barbell or DB
4×8(If using DB do 8 EACH arm)
Option 3:
Banded Hamstring Curls((Video Posted Below))
3×10
The Video shows her band connected to a KB but you can attach it to the rig pole.You also don’t have to use a bench, that is just another progression of the movement if you’d like to try.

Warm Up:
5 Rounds:
50m run (increasing pace each round)
10 m High Knees
10 m Butt Kicks
5 Jumping Air Squats
4 Inchworms

Strength:
Back Squat 2-3-5-10-2-3-5-10
These UNBROKEN sets can be done with 55-75% of you 1rm.
But using the SAME weight for all of your sets.

Workout:
Each for time:
Run: 6x 400 m
Rest as needed between. TRY to keep it to a 1:1 rest to avoid getting cold
If you need to sub the run do 6x500m Row or 6x .75m Bike
–Coaches Notes–
DON’T SKIP CARDIO DAY!!! Those who say they “aren’t good at running” this is a perfect chance to improve the weakness like any other skill or movement we use in the gym. These repeats should take anywhere from around 1:30 or less to trying to keep them ALL under 2 minutes. Aim to keep your times about the same as you go through the sets.
**Optional Accessory Work**
Option 1:
HEAVY Farmers Carry
3x50m
Using HEAVY DBs or KBs work 50m at a time for 3 sets. Since these should be heavy make sure to keep your shoulders back and chest up as you carry these.
Options 2:
Double Under Practice
4 to 7 Minutes
If you are efficient at doubles try going for max sets. If you are working on stringing them together take the time to go through sets of single-single-double etc.. trying to work the singles out.

Holly from the 5am requested the Air Force wod from the 2010 games to show support for her daughter who is currently in Air Force basic training with her squadron.
Holly would like to show that her mom and others are thinking about the entire squadron while they are away.
You can partner up for this or go solo. Takes a lot of picturew, we will be taking pictures too and Holly is going to send them over to her daughter letting her know we did this wod for them!
**** If you are going teams do 40 reps of each movement per team and both partners do 4 burpees on the top of each minutes
****Wod starts with 4 burpees

• For Time
• 20 Thrusters (95/65 lbs)
• 20 Sumo Deadlift High-Pulls (95/65 lbs)
• 20 Push Jerks (95/65 lbs)
• 20 Overhead Squats (95/65 lbs)
• 20 Front Squats (95/65 lbs)
• 4 Burpees at the top of each minute

Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.