Cindy

Thursday, February 8, 2018

Skill: Every Minute on The Minute for 12 Minutes:
Teams of 2
Odd – 2 Bench Press (climbing NOT to failure)
Even – 6 Tempo Ring Rows (2 seconds UP, 1 second Hold and Down)

Workout: For Time:
1,500 Meter Row
150 Double Unders
100 Calories Airdyne
10 Rounds of Cindy
Time Cap 30 Minutes.
*Cindy
5x Pull Ups
10x Push Ups
15x Air Squats

Tuesday, December 19, 2017

Strength: Every Minute on the Minute for 10 Minutes:
3 Touch and Go Deadlifts (Climbing) + 4 Box Jumps (30″,24″)

Workout: 4 Rounds for time:
1 Round of Cindy
15 Overhead squats (95,65)
1 Round of Cindy
50 Double Unders

Cindy = 5 Pull Ups
10 Push Ups
15 Air Squats

Friday, September 29, 2017

Strength: Overhead Squats:
Set 1-10 reps @50% of 6 Rep Max
Set 2-6 reps @75% of 6 Rep Max
Set 3-Max Reps of 6 Rep Max
Set 4-Adjust weight BASED on the NUMBER of reps in set 3

Workout: 3 Rounds
:45 seconds ON/ :15 second transition
Station 1 – Round of Cindy (5 pull-ups, 10 push-ups, 15 squats)
Station 2 – Max Box Jumps (20”)
Station 3 – Max Dumbebell Devil’s Press
Station 4 – Max Calorie Row
Station 5 – Unbroken Battle Rope Slams
*Rest 2 minutes between rounds

Saturday, September 9, 2017

Workout: 

A) For time of:10-9-8-7-6-5-4-3-2-1 reps of:
Dumbbell Power Snatch, alt (50,35)
After each set complete 1 round of Cindy:
5 Pull ups
10 Push ups
15 Air Squats

B) Every minute on the minute for 8 minutes:
Odd: 8 one-armed Dumbbell Thrusters (4L/4R) (50,35)
Even: 20 Plank Shoulder Taps

C) 10-8-6-4-2 -Wall Walks
50-40-30-20-10 – Annie
Double Unders
Ab-Mat Sit ups

 

Tuesday, April 4, 2017

Workout: For Time:
30 Toes to bar, then:

4 Rounds of Cindy
1 Round of DT
3 Rounds of Cindy
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy

‘Cindy’
5 Pull ups
10 Push Ups
15 Air Squats

‘DT’

12 Deadlift (155, 105)
9 Hang Power Clean
6 Push Jerk

Saturday, March 17, 2017

Workout: In Teams of two, as many rounds as reps as possible in 25 minutes of:

Max reps & rounds of ‘Cindy’ (5 Pull ups, 10 Push ups, 15 Air Squats)
while partner accumulates Calories on the Airdyne (25,30)

Switch and Repeat

 

Great job to all our athletes on workout 17.4!!!

Friday, November 11, 2016

Workout: For Time Of:
200 Meter Run
1 Round of Barbara:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

400 Meter Run

2 Rounds of Mary:
5 Handstand Push-ups
10 Pistols
15 Pull-ups

400 Meter Run

3 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats

800 Meter Run

Accessory: Group Stretch

Monday, October 10, 2016

Strength: Squat Clean:
15 minutes to find a 2 Rep Max Squat Clean (touch and go)

Workout: 

In 5 minutes:
Run 200 meters
1 round of Cindy (5 Pull ups, 10 Push ups, 15 Air Squats)
Max Power Cleans (155,105)

Rest 2 minutes

In 5 minutes:
Run 200 meters
2 rounds of Cindy, then,
Max Power Cleans (155,105)

Rest 2 minutes

In 5 minutes:
Run 200 meters
3 rounds of Cindy, then,
Max Power Cleans (155,105)

Accessory: Group Stretching

screen-shot-2016-10-09-at-4-41-17-pm

 

Tuesday, August 2, 2016

Workout:

4 Rounds of Cindy
1 Round of DT
3 Rounds of Cindy
1 Round DT
2 Rounds of Cindy
1 Round of DT
1 Round of Cindy
1 Round of DT

Cindy: 
5 Pull Ups
10 Push Ups
15 Air Squats

DT:
12 Deadlifts (155, 105)
9 Hang Power Cleans
6 Push Jerks

Accessory:

4 Rounds NOT for time of:
5 Weighted Strict Ring Dips
5 Weighted Strict Pull Ups

Screen Shot 2016-08-01 at 7.01.35 PM

Keep a Journal!

 Unless you are a human computer and can remember every lift and workout you should be keeping a log. This will not only help you get ready for workouts but will also assist your coach when their assistance is needed.

             

Thursday, February 4, 2016

Workout: ‘Cindy’

As Many Rounds as Possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats

image

The Setup

Stance, Grip, and positioning..the set up. A  good and proper set up is key to all successful lifts. Training you mind and body to hit correct position not under load will carry over into those sub maximal loads.

As we take you through the barbell progressions prior to each workout, focus on hitting correct positions with light weight. Contrary to what some may think, you can not hide bad form by simply adding more weight.

Photo: Jay and the 6am Class