Monday WOD
A) Warm Up:
Accumulate 1:00 each side of:
Couch Stretch
Hamstring Stretch
Calf Stretch

B) Tabata 
Pullups:
8 Rounds of 20 sec work / 10 sec rest
Pushups:
8 Rounds of 20 sec work / 10 sec rest
Sit ups:
8 Rounds of 20 sec work / 10 sec rest
Squats:
8 Rounds of 20 sec work / 10 sec rest

D) Cool Down:
Hamstring Stretch
Couch Stretch

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Cycle 1: Day 6
A) Warm Up:
Accumulate 1:00 each side of:
Couch Stretch
Hamstring Stretch
then:
Jog 400m

B) Strength:
3 Rounds of:
Max Effort Strict Pullups
Rest 2:00 between rounds

Rest at least 5 minutes then:

C) Conditioning:
AMRAP20:
Run 200m
20 Dumbbell Swings
15 Goblet Squats with Dumbbell
10 Push Ups

D) Cool Down:
Hamstring Stretch
Calf Stretch

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Cycle 1: Day 5
A) Warm Up:
Accumulate 1:00 each side of:
Couch Stretch
Hamstring Stretch
then:
Jog 400m

B) Strength:
5 Rounds of:
Max Effort Push Ups
Rest 0:30 between movements
Max Effort Strict Pullups
Rest 2:00 between rounds

Rest at least 5 minutes then:

C) Conditioning:
4 Rounds for Time:
Run 400m
7 Burpee Box Jumps 
14 Sit Ups

D) Cool Down:
Hamstring Stretch
Calf Stretch

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Cycle 1: Day 5
A) Warm Up:
Accumulate 1:00 each side of:
Couch Stretch
Hamstring Stretch
then:
Jog 400m

B) Strength:
Push Ups:
5 sets of 7 reps
1 set of Max Effort Unbroken reps
Strict Pull Ups:
5 sets of 3 reps
1 set of Max Effort Unbroken reps
Weighted Walking Lunges (with 20 lb DB in each hand):
5 sets of 10 reps
1 set of Max Effort reps in 30 seconds
Rest while partner is doing set.

C) Conditioning:
8 RFT:
Run 400m
Rest 1:1
*Each round is 1 400m sprint with equal rest.
*If you run a 1:20 then rest 1:20 and begin next 400m.

D) Cool Down:
Hamstring Stretch
Calf Stretch

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Cycle 1: Day 4
A) Warm Up:
Accumulate 1:00 each side of:
Shoulder Stretch
Hamstring Stretch
Accumulate 2:00 in the 
Deep Squat position
then:
Jog 400m

B) Conditioning:
Benchmark #5
Sit-up Bench Mark:
1:00 Max Effort Sit Ups

Rest 3:00 then:

Plank Hold:
15 sec on / 15 sec off
For 4:00

Rest as needed then:

Benchmark #6
5 Rounds for Time:
10 Alternating DB Snatches
(Dumbell must return to ground each rep)
Run 200m

C) Cool Down:
Accumulate 1:00 in Upward Dog Position
Accumulate 1:00 in Downward Dog Position
*Alternate between the two as needed

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Cycle 1: Day 3
A) Rest Day

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Cycle 1: Day 2
A) Warm Up:
Accumulate 1:00 each side of:
Couch Stretch
Hamstring Stretch
then:
Jog 400m
then:
2 Rounds:
10 Air Squats
5 Pull Ups

B) Conditioning:
Benchmark #3
Strict Pull Up Bench Mark
Max Effort Unbroken Pullups
Set ends when feet touch the ground

Benchmark #4
"Small Cindy"
AMRAP20:
3 Pullups
6 Pushups
12 Air Squats

C) Cool Down:
Jog 800m

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