Monday, April 1st
Performance Warm-up
10 easy mins on bike or rower
3 easy rounds of:
20 arm circle forward
20 arm circles backward
10 hanging ring rows
5 push ups
10 air squats
Strength
Back squats
5 at 65%, 3 at 75%, 1 at 85%
Then
5 at 70%, 3 at 80%, 1 at 90%, 1 at 90%+, 1 at 90%+
Performance Notes
The top scores that I’ve seen are around 30 rounds. Keep your pull ups controlled, and do banded strict if you need to.
Performance
“Cindy”
AMRAP 20 mins of:
5 pull ups
10 push ups
15 air squats
Scaled Performance
“Cindy”
20 mins of:
5 pull ups
10 push ups
15 air squats
*Use a band for the pull ups if needed, and do strict if you have trouble controlling yourself on the decent.
** Push ups can be on knees or toes
——
Optional Conditioning
20 mins of rowing at 7-8 intensity
——
Fitness Notes
In this style of workout, your goal is to be moving the whole 20 mins. This means you should pick your scaling in order to be able to keep moving. It’s ok if you pick something that ends of being too hard and having to scale back during the workout (ex push ups to push ups on knees).
Fitness Warm-up
10 easy mins on bike or rower
3 easy rounds of:
20 arm circle forward
20 arm circles backward
5 push ups
10 air squats
Fitness (bodyweight)
“Cindy”
AMRAP 20 mins of:
5 banded bent over pulls OR burpees
10 push ups
15 air squats
Scaled Fitness
“Cindy”
AMRAP 20 mins of:
5 banded bent over pulls OR burpees
10 push ups on knees
15 air squats
——
Kettlebell/Dumbbell
“KB Cindy”
20 mins of:
5 bent over rows (each arm)
10 push ups
15 air squats
** Push ups can be on knees or toes”