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.
1. 21 rounds + 3 pull ups. Kipping the whole way.
2. Done.
Did you send it?
Jumped into a 15 min amrap Cindy
18 rds
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!
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 »
Way to go on the split jerk!
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.
Great job!
This is great! PR star!
I did the pull-ups strict. Got 7 rounds emom and 15 overall
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.
Dude! You are a legend!
Thanks though, but Just a regular dude.
That’s awesome. What a great tribute.
A. 24 rds + 5 Pull Ups Rx
B. Done
Dude, that’s gotta be close to PR?
27 is the best big dog.
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
A. 23
B. Done
Good job dude!
Thanks man. Way to step on the gas today.
A) completed 20 rounds using the technique recommended. Don’t think would have did as many if I hadn’t. Thank you for that.
Great job! Glad it helped!