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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?
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?
5 Tuck Crunches – https://www.youtube.com/watch?
5 V-Ups – https://www.youtube.com/watch?
Lunge Progression:
Step Forward or Back – https://www.youtube.com/watch?
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?
Bendice (since 2014 @seantully 😂) – 9:28 and 9:30
Fannie version:
Double Taps
Hollow Rock Hold
Reverse Lunge
QOD: Bourne series
Bendice! Yes! It’s like you never left which is the way we want it! Great work!
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
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.
Double Taps/V-ups and hollow rocks/back and front lunges= 9:55
Fast Eddie strikes again! Tell me you are going to do the 2 Min burpee challenge too!
Fannie- 12:44
….damn those v-ups😭
Fannie – 14-ish (jumping jacks, sit ups, reverse lunges)
QOD – The Lion King parts 1, 2 and 1.5
Those v-ups dough! Abs carved from steel!
Double unders / ab mat sit ups / backward lunges
9:23
Fannie: 12:35
This was awesome
I think my knees are bruised from the sprint at the end
Jimmy slots strikes again! You’ve been training like Rocky for this one and it paid off! Blazing!
Fannie – 13:16
Good Times on this one. Remember our 11am photoshoot for this one? Not the best haha!
Fannie – 17:30. Tried v-ups and it killed me.
QOD – the entire MCU
David after V-ups. “I’m dead”. Me “Hi Dead, I’m Sean.
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!
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!
12:32 toe taps/tuck/back
Keep crushing it Michelle! So proud of your dedication!