PERFORMANCE
Warm-Up.
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…
“Cindy”
Complete as many rounds and reps as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Compare your results to January 6, 2020.
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED 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. Click here for the full workout briefing.
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Running Man Line Jumps
30 seconds of Russian Baby Makers
30 seconds of Air Squats
30 seconds of Supine Lying Leg Lifts
30 seconds of Plank Hold From Elbows
Rest 30 seconds
When the running clock reaches 15:00, perform the following…
Every 8 minutes, for 24 minutes (3 sets) for times of:
35/25 Calorie Bike/Row OR 400 Meter Run
30 Dumbbell Step-Ups OR Alternating Lunges (Single Dumbbell Held Wherever)
25 V-Ups
20 Single-Arm Dumbbell Thrusters (10 per arm)
When the running clock reaches 45:00, perform the following…
Complete as many rounds and reps as possible in 10 minutes of:
10 Supinated-Grip Bent-Over Rows
10 Dumbbell Overhead Triceps Extensions
10 Alternating Biceps Curls
*Perform this at 70-75% effort.
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Cindy – RX
14 + 6
First time officially doing Cindy in my 5 years other than a few rounds for warmup or doing Murph.
20 rounds for a PR and dammit I tore on the LAST PULL UP.
Gotta super heal it before Murph on Monday.
Anyone know any magic?
WU + Push Mow lawn
A. DL x 6 @ 31X1 – 155, 165, 175, 185
BJ done on 24″ box
B. AMRAP 10 min – RX – 3 rounds + 5 cal
AB – 54s / 1:14 / 1:13
PC – 9/1 all rounds
Lunges – UB
C. Trim work on lawn
Warmup all done
A. ‘Cindy’
5 pull-ups
10 press-ups
15 squats
25+1
Compared to 6/1 5+1 more so moving in the right direction. Last time press-ups were the limiter but this time squats felt harder but guess the legs have been getting a hammering this week
B. Travis’ core workout #11 (long one this one)
That’s a great result!! Well done
Thanks Patrik, had to push hard towards the end!
Major progress! Congrats!
Thanks Michele!
A.m.
3x 20 cal row, 15 ghd sit up
4 min plank hold.
Run 2.5 km
P.m.
10 rounds of:
5 Pull-ups
10 Push-ups
15 Box Jumps, 20 in
Time 12.30
Arthritic hip acting up so can’t squat. Did this combo variant instead with straight-leg box jumps.
Training at work again during downtime… all done with 40# DB Warmup: walking up 6 flights of stairs Each landing alternating between A and B A: 5 DB FS + 10 DB Back squat B: 10 DB front squat + 20 DB back squat 4 sets: 10 DB stationary lunges/leg (focusing on hamstrings) 8 DB single leg Rom DL/leg Three Sets of: Scapular Pull-Ups x 5 Plank Shoulder Taps x 10 Mountain Climbers x 20 Lying leg raises x 10 Conditioning AMRAP 20: 200 Meter Run 5 Strict press/arm (40# DB) 10 tempo pushups 20 Alt DB hang snatches (40#)… Read more »