Tuesday 3.24.20

by | Mar 23, 2020 | WOD | 20 comments


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Fannie

50 – 40 – 30 – 20 – 10

Double Under/Single Under/Jumping Jack/Line Hop/Toe Tap

V-Up/Tuck Crunch/Abmat Situp

Lunge (front or back)

General Warmup

:30 Jumping Jacks or Single Unders

:30 Plank

:30 Right Side Samson and Reach

:30 Left Side Samson and Reach

:30 Jumping Jacks or Single Unders

:30 Right Side Plank

:30 Left Side Plank

1:00 Alternating Samson Reach and Twist

:30 Jumping Jacks or Single Unders

:30 Shoulder Tap Plank

:30 Lunge (front or back)

Specific Warmup


Double Under Progression:

:15 Single Unders

:15 High Singles
:15 Double Taps

:15 Double Unders or Double Under Attempts – https://www.youtube.com/watch?v=82jNjDS19lg

Tuck Crunch + V-Up Progression:

:10 Egg Hold (knees tucked to chest and chin tucked to chest with arms hugging knees)
:10 Hands to the Side (hands are off the ground)
:10 Right Leg Out (hands by the side with right leg fully extended)

:10 Left Leg out (hands by the side with left leg fully extended)

:10 Full Hollow Hold or Rock – https://www.youtube.com/watch?v=p7j02V1fIzU

5 Tuck Crunches – https://www.youtube.com/watch?v=jXhCVgNYDow

5 V-Ups – https://www.youtube.com/watch?v=7UVgs18Y1P4

Lunge Progression:
Step Forward or Back – https://www.youtube.com/watch?v=A5Z7MMktdSg

Warmup Round:
10 – Double Unders/Single Unders/Jumping Jacks/Line Hops/Toe Taps

10 – V-Ups/Tuck Crunches/Situps

10 – Lunges

Modifications:
If jumping isn’t happening today sub high knees (1:1) for the double unders.

If your core is still smoked from Saturday try subbing a good morning (1:1) for the v-ups. You could also cut the core reps in half (25-20-15-10-5)

Instead of lunges you could always step up on a bench (1:1) or try air squats (1:1).

WOD Guidance:
Front loaded workout today! First two rounds are most of your work. Get through the 50 and 40 at a steady pace and then turn it on. Break the v-ups early and often and hold yourself to a high standard on the movement. Don’t worry about your time worry about the quality of your reps. On the lunges just keep moving. Also, have some fun!

Question of the Day:
What is the best movie series to watch while you’re home for the next two weeks?

20 Comments

  1. Bendice
    Bendice on March 24, 2020 at 4:55 AM

    Bendice (since 2014 @seantully 😂) – 9:28 and 9:30

    Fannie version:
    Double Taps
    Hollow Rock Hold
    Reverse Lunge

    QOD: Bourne series

    Reply
    • Sean Tully
      Sean Tully on March 25, 2020 at 1:16 PM

      Bendice! Yes! It’s like you never left which is the way we want it! Great work!

      Reply
  2. Dan R
    Dan R on March 24, 2020 at 11:23 AM

    jumping jacks/abmat situps/back lunges

    16:21 (about 11 minutes for the 50/40, then a sprint to the end)

    Also did 24 push-ups on the 24th – still unbroken

    QOD: All 47 Rocky movies – sad fact of the day: I saw Rocky (the first one) in the theater during its original release

    Reply
    • Sean Tully
      Sean Tully on March 25, 2020 at 1:19 PM

      The 50-40 is definitely the grind. Amazing job on sticking to the push-up challenge Dan! I am a huge Rocky Fan. One of the only movie series to hold up through a number of sequels. #4 is my personal favorite, #5 my least.

      Reply
  3. Eddie
    Eddie on March 24, 2020 at 4:04 PM

    Double Taps/V-ups and hollow rocks/back and front lunges= 9:55

    Reply
    • Sean Tully
      Sean Tully on March 25, 2020 at 1:23 PM

      Fast Eddie strikes again! Tell me you are going to do the 2 Min burpee challenge too!

      Reply
  4. Jared Wright
    Jared Wright on March 24, 2020 at 5:27 PM

    Fannie- 12:44

    ….damn those v-ups😭

    Reply
    • Katherine
      Katherine on March 24, 2020 at 10:04 PM

      Fannie – 14-ish (jumping jacks, sit ups, reverse lunges)

      QOD – The Lion King parts 1, 2 and 1.5

      Reply
    • Sean Tully
      Sean Tully on March 25, 2020 at 1:24 PM

      Those v-ups dough! Abs carved from steel!

      Reply
  5. Jimmy Slots
    Jimmy Slots on March 24, 2020 at 6:14 PM

    Double unders / ab mat sit ups / backward lunges

    9:23

    Reply
    • Pete
      Pete on March 24, 2020 at 8:23 PM

      Fannie: 12:35

      This was awesome

      I think my knees are bruised from the sprint at the end

      Reply
    • Sean Tully
      Sean Tully on March 25, 2020 at 1:36 PM

      Jimmy slots strikes again! You’ve been training like Rocky for this one and it paid off! Blazing!

      Reply
  6. Kerri
    Kerri on March 24, 2020 at 9:39 PM

    Fannie – 13:16

    Reply
    • Sean Tully
      Sean Tully on March 25, 2020 at 1:37 PM

      Good Times on this one. Remember our 11am photoshoot for this one? Not the best haha!

      Reply
  7. David Carter
    David Carter on March 24, 2020 at 10:14 PM

    Fannie – 17:30. Tried v-ups and it killed me.

    QOD – the entire MCU

    Reply
    • Sean Tully
      Sean Tully on March 25, 2020 at 1:39 PM

      David after V-ups. “I’m dead”. Me “Hi Dead, I’m Sean.

      Reply
  8. Ann K
    Ann K on March 25, 2020 at 2:19 AM

    Fannie – didn’t keep the time. DUs with invisible jump rope, sit ups until round of 10 then knee crunches, mixed up forward and backward lunges for variety. Was nice to do a workout only having to “research” one move on-line (Samsons). Now on to my 24 pushups. Still “perfect attendance” for the year!

    Reply
    • Sean Tully
      Sean Tully on March 25, 2020 at 1:43 PM

      Perfect Attendance Through March 25th?! I’ll have to check but this may be a record for any gym I’ve been at. Great idea to mix the lunges as well! Awesome work Ann!

      Reply
  9. Michelle T
    Michelle T on March 25, 2020 at 12:12 PM

    12:32 toe taps/tuck/back

    Reply
    • Sean Tully
      Sean Tully on March 25, 2020 at 1:45 PM

      Keep crushing it Michelle! So proud of your dedication!

      Reply

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