PERFORMANCE

Warm-Up.

“Mind Muscle” Full Body CARs Routine

Followed by…

Static Hang x 60 seconds (accumulate if needed)
Y’s, T’s & W’s x 5 reps each
Handstand Hold x 60 seconds (accumulate if needed)

Followed by…

Two Sets of:
Scapular Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20

Then…

A.
“Cindy”
Complete as many rounds and reps as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

*Consider attacking this as an EMOM if you’ve never achieved 20 rounds but are close/think you can. Read: Attacking That Longer EMOM for tips on how to be successful with that plan!

Compare your results to September 11, 2020.

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Complete as many rounds and reps as possible, at 70-75% effort, in 10 minutes of:
50-Foot Side Shuffles
20 Single-Leg Lateral Hops Each Leg
10 Alternating Single-Leg Airplanes
5 Inchworms
10 Tuck Jumps

When the running clock reaches 15:00, perform the following…

10-9-8-7-6-5-4-3-2-1 Reps for Time of:
Lateral Shuffles (across and back = 1 REP!)
Dumbbell Thrusters
Dumbbell Deadlifts

TIME CAP = 18 MINUTES!

NO EQUIPMENT SUGGESTIONS:
Dumbbell Thrusters – Substitute Air Squats
Dumbbell Deadlifts – Substitute Plank Position Pike Jumps

When the running clock reaches 40:00, perform the following…

Every 90 seconds for 18 minutes (3 sets of):
Station 1 – 30 Second Palloff Hold Each Side
Station 2 – 30 Second Hollow Hold + 30 Second Superman Hold
Station 3 – 45-60 Second Plank Hold From Elbows
Station 4 – 60 Seconds of Banded Biceps Curls

NO EQUIPMENT SUGGESTIONS:
Palloff Hold – Substitute Side Plank
Banded Biceps Curls – Substitute Towel Biceps Curls

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Antonio Galvañ
Antonio Galvañ
December 29, 2020 10:21 pm

“Strict Cindy”
Complete as many rounds and reps as possible in 20 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Score: 20+2 (EMOM style)

Happy with the improvement here since last time it was 17+something.

Antonio Galvañ
Antonio Galvañ
January 1, 2021 12:26 am
Reply to  Michele Vieux

Thanks Michelle, happy new year!

Janelle Winston
Janelle Winston
December 29, 2020 6:01 pm

My tendinitis made this a no go. Subbed a non pulling work out.

20 min AMRAP
5 HSPU
10 pistols
15 sit ups.

After 10 rounds, switched to KBS as my low back was tightening up a treat.

13 + 10

Several interruptions from kids, but I didn’t mind them…. 🙂

Christopher Capozzi
Christopher Capozzi
December 29, 2020 5:52 pm

Rx
16 + 8 – same score as 9/11 despite losing EMOM 2 rounds earlier (EMOM through round 6 vs 8)

Realized air squats were slow due to ATG depth… switched to just below parallel after round 10 and quickened pace.

Late round push ups = 7/3 vs 6/4 on 9/11/20

Mugu
Mugu
December 29, 2020 3:58 pm

Stuck to the EMOM shamelessly

And then 5 min of assault bike to cool down

Roo S
Roo S
December 29, 2020 2:40 pm

First time here (thanks Al!)
Managed 15 rounds and can’t believe you guys manage 27! Didn’t help that I was doing 20 air squats for first few rounds by mistake…!
Looking forward to next one!

Al Fraser
Al Fraser
December 29, 2020 11:39 pm
Reply to  Roo S

Good work Roo!!

Mike Slagle
Mike Slagle
December 29, 2020 2:19 pm

A. Strict Cindy
15+15
I’m sure what my previous best is here. I fell off of the one round per minute on round 7.

B. 5k row done with nasal breathing
21:52
303 cals

Well done friends!

TVechey
TVechey
December 29, 2020 11:54 am

A.
“Cindy”
Complete as many rounds and reps as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

RX – 27 rounds + 12 reps PR! (by 3 rounds old PR 24+12)

Al Fraser
Al Fraser
December 29, 2020 12:02 pm
Reply to  TVechey

Toe to toe again!!! ?

TVechey
TVechey
December 29, 2020 12:05 pm
Reply to  Al Fraser

But you got me by 3 this time! Haha

Mike Slagle
Mike Slagle
December 29, 2020 2:19 pm
Reply to  TVechey

Incredible work!

Candy Olkey
Candy Olkey
December 29, 2020 10:12 am

In January 2020 I did Cindy and got my PR of 23r+14

Today I went for Strict Cindy! – 17r + 12 reps
5 Strict Pull Ups – all singles after round 2
10 Push Ups – 7/3 after round 2
15 Air Squats – all UB

***Really wanted that to be closer to 20 rounds, but with the December work hiatus I’ve been on I think that’s a fair score. I certainly hope tomorrow is leg day..please and thank you!

Mugu
Mugu
December 29, 2020 5:29 pm
Reply to  Michele Vieux

I’m putting money on something shoulder related haha

Viv Colón
Viv Colón
December 29, 2020 9:59 am

I’m not sure when was the last time I did Cindy, but I gave the EMOM a shot and got 20 + 2 Rx!

Candy Olkey
Candy Olkey
December 29, 2020 10:12 am
Reply to  Viv Colón

Congrats!

Jeremy Hammock
Jeremy Hammock
December 29, 2020 8:19 am

Only had time for 15 min last time
Completed 18 rds

This time
20 min Cindy
5 pull-ups
10 push-ups
15 air squat

23+3

Janelle Winston
Janelle Winston
December 29, 2020 10:11 am
Reply to  Jeremy Hammock

Nice!

Candy Olkey
Candy Olkey
December 29, 2020 10:13 am
Reply to  Jeremy Hammock

Great work Jeremy!

Al Fraser
Al Fraser
December 29, 2020 2:17 am

Warmup done

A. ‘Cindy’ AMRAP 20 mins
27+15

Didn’t do it on 11/9 but sure I’ve done it more recently than January! According to my notes I did 20 rds on 6/1 but sure I’ve done it since then

Nice short one today, which is great so I can spend a bit more time with the family ?

Jeremy Hammock
Jeremy Hammock
December 29, 2020 8:20 am
Reply to  Al Fraser

Beast!

Al Fraser
Al Fraser
December 29, 2020 8:39 am
Reply to  Jeremy Hammock

Thanks Jeremy ? Stuck the afterburners on and went for it! Great score yourself as well! ?

Candy Olkey
Candy Olkey
December 29, 2020 10:13 am
Reply to  Al Fraser

Outstanding Al!

Al Fraser
Al Fraser
December 29, 2020 10:51 am
Reply to  Candy Olkey

Thanks Candy ? Pushed hard on this one!

Al Fraser
Al Fraser
December 29, 2020 1:21 pm
Reply to  Michele Vieux

Yea right Michele!! All different movements so felt I could push pretty hard!

Richard
Richard
December 29, 2020 1:01 am

Had a crack as an emom got 19 rounds and 5 pu.
Did the last 25 reps off clock because it seem like the right thing to do.

Candy Olkey
Candy Olkey
December 29, 2020 10:14 am
Reply to  Richard

Nice work Richard! Way to finish out the 20 rounds!

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