I joined the 7 am athletes, as I was anxious to give complete the workout. ‘Twas fun!
25 reps @ 40% of 1RM
Rest 3 minutes
15 reps @ 45%
Rest 3 minutes
10 reps@ 50%
I completed reps @ 155, 165, & 185#. Fast and explosive! Taco Bell.
Complete 3 barbell-facing burpees on the minute, beginning with start of the workout
— Odd-numbered minutes complete max reps lateral bar hops | NOTE: each hop counts as a rep
— Even-numbered minutes complete max reps medicine ball Russian twists (
20# 25#) | NOTE: each side counts as a rep
Score = total # of reps not including burpees
My goal was to complete 500 reps. Yup, 500 reps. I’m blazingly fast with lateral bar hops, so I challenged myself and used 25# medicine ball. Gah! Russian twists were difficult.
I didn’t keep track of reps per round. I do recall, however, that I had only completed 240 at the end of round 5. Dammit. I had to significantly pick up the pace during the last 5 rounds. I had competed 482 reps at the end of round 9. I quickly completed the required burpees and then completed 22 unbroken Russian twists. Yay, I achieved my goal! Boo, there was still time left on the clock. I completed an additional 15 reps for a total score of 515.
1RM weighted pushup
After warming up, I worked up to a 125# weighted pushup — a new PR by 10#! There was a 5-minute time cap and I ran out of time. Dammit.
I liked this metcon so much that I did it again, joining the 4 pm athletes. My goal was to exceed previous score of 515 reps. This time, however, I did not use a 25# medicine ball but instead used a mere 20#. I did, however, through in some double dutch lateral bar hops, changing direction every 5 to 10 reps. That slowed me down, but Russian twists went much faster. I completed 524 reps.
Wednesday, May 14
I joined the 4 pm athletes, including Stephen, Lorraine, and Susan Dilts Burpee Brown!
EMOTM for 8 minutes
I completed 3 reps 6 of the rounds and 2 the remaining 2 rounds for a total of 22 muscle up. Uhm, I also demonstrated during many of the sessions throughout the day. All muscle up were completed with regular grip, i.e, full extension and no false grip.
I love muscle ups!
3-6-9-12-15-18 jumping back squats (95)
18-15-12-9-6-3 plyometric pushups
My goal was to complete in 5 minutes or fewer. I knew it was going to be tough to do so, and that I’d have to work steadily and very quickly. I also knew that it’d be a waste of time to look at the clock, so I made sure to not do so.
That may have been the most difficult part of the workout.
I completed the rounds of 3, 6, & 9 jumping BS unbroken, the round of 12 in reps of 6, 3, & 3, the round of 15 in reps of 5 and then doubles, and the last round in reps of 5, doubles, and one last single rep.
I completed rounds of 18, 15, and 12 plyometric pushups unbroken, and then began completing in as few as two reps at a time.
Uhm, ploymetric pushups were much more difficult than weighted back squats. I knew this was going to be the case.
Time = 4:47
That’s pretty f@cking fast. Just saying.