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 January 6, 2020.

B.
OPTIONAL Kirsten’s Core Finisher
Every Minute on the Minute for 9 minutes (3 sets of):
Station 1 – 40-second Side Plank (left)
Station 2 – 40-second Side Plank (right)
Station 3 – 40-second Front Leaning Rest on Rings

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.

When the running clock starts, perform the following…

Two sets of:
200 Meter Jog
100-Foot Suitcase Carry Each Arm
100-Foot Single-Arm Overhead Carry Each Arm
10 Single-Arm Deadlifts Each Arm
5 Single-Arm Hang Clean and Jerks Each Arm
60-90 Second Plank Hold From Elbows
Rest 60 Seconds

When the running clock reaches 20:00, perform the following…

Complete as many rounds and reps as possible in 20 minutes and 1 second, of:

BUY-IN: 2001 Meter Run or Row (ONCE)

Followed by…

11 Step-Ups
11 Pull-Ups OR Bent-Over Rows
11 Push-Ups
11 Toes to Bar OR V-Ups
11 Backpack Deadlifts
11 Backpack Hang Power Cleans
11 Backpack Front Squats
11 Backpack Shoulder to Overhead
11 Wall Climbs

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.

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Solomon Granillo
Solomon Granillo
September 11, 2020 7:04 pm

1. 21 rounds + 3 pull ups. Kipping the whole way.

2. Done.

Last edited 17 days ago by Solomon Granillo
Adam Kubo
Adam Kubo
September 12, 2020 12:09 pm

Did you send it?

Jeremy Hammock
Jeremy Hammock
September 11, 2020 3:25 pm

Jumped into a 15 min amrap Cindy
18 rds

Anika Tipton
Anika Tipton
September 11, 2020 1:43 pm

A. 16+3 – tried to do emom until about the 6th round when I couldn’t make it in time. Pushups always slow me down!
B. Kristen’s core torture- done! 😅 Have a fabulous weekend everyone!

Candy Olkey
Candy Olkey
September 11, 2020 11:57 am

Yesterdays WU – Done A1. E90s Push Press in Split Jerk x 5 – 55#, 65, 85 (should have started at 85#) A2. E2M for 14 min Split Jerk (plus an extra set to test 1 RM) 105×2, 110×2, 115×1, 120×1, 125×1, 130×1, 135×1, 140×1 (hit my 1 RM…ugly but I got it…I haven’t hit 140# since 2018!!) B. 3 sets for max reps against a 3 min clock Row 500m (2;08 / 2:08 / 2:12) L-Sit DB shoulder press @ 30# for max reps – 6/7/7 Going to do Strict Cindy tomorrow at the lake…should be interesting! Nice Work… Read more »

Anika Tipton
Anika Tipton
September 11, 2020 1:44 pm
Reply to  Candy Olkey

Way to go on the split jerk!

Amber Wilkie
Amber Wilkie
September 11, 2020 10:07 am

Cindy RX ****PR****
17 rnds +15 reps

I used the EMOM method up until round 8. Then I just kept a steady pace trying to keep each round around 60-80 seconds. This is a PR for me. My best for Cindy was around 15 rounds.

My best Murph was this year and it took me at least 34 minutes to do 20 rounds of Cindy and each mile was just under 10 minutes.

Anika Tipton
Anika Tipton
September 11, 2020 1:45 pm
Reply to  Amber Wilkie

Great job!

Sean Elling
Sean Elling
September 11, 2020 9:25 am

I did the pull-ups strict. Got 7 rounds emom and 15 overall

Mugu
Mugu
September 11, 2020 8:56 am

Today I climbed the Stratosphere tower with my brothers in the FD,
in remembrance of what happened 19 years ago today.
Don’t ever forget.
17:58 to the top. Full gear.

343.
Thank God those men lived.

Adam Kubo
Adam Kubo
September 11, 2020 8:58 am
Reply to  Mugu

Dude! You are a legend!

Mugu
Mugu
September 11, 2020 12:34 pm
Reply to  Adam Kubo

Thanks though, but Just a regular dude.

Anika Tipton
Anika Tipton
September 11, 2020 1:49 pm
Reply to  Mugu

That’s awesome. What a great tribute.

Adam Kubo
Adam Kubo
September 11, 2020 8:47 am

A. 24 rds + 5 Pull Ups Rx

B. Done

Solomon Granillo
Solomon Granillo
September 11, 2020 7:07 pm
Reply to  Adam Kubo

Dude, that’s gotta be close to PR?

Adam Kubo
Adam Kubo
September 12, 2020 12:08 pm

27 is the best big dog.

Christopher Capozzi
Christopher Capozzi
September 11, 2020 8:42 am

Rx – 16 rounds and 8 Reps…. held EMOM pace through 8 rounds… then broke up push ups 6/4 and 6/2/2… pulled back on air squat pace a bit while staying unbroken

Luke Tipton
Luke Tipton
September 11, 2020 7:04 am

A. 23
B. Done

Adam Kubo
Adam Kubo
September 11, 2020 7:36 am
Reply to  Luke Tipton

Good job dude!

Luke Tipton
Luke Tipton
September 11, 2020 3:25 pm
Reply to  Adam Kubo

Thanks man. Way to step on the gas today.

Danny Lizano
Danny Lizano
September 11, 2020 6:10 am

A) completed 20 rounds using the technique recommended. Don’t think would have did as many if I hadn’t. Thank you for that.