Saturday, June 7
June 6, 2014
Monday, June 9
June 8, 2014


3 Rounds of
30 Jumping Jacks
20 Band Good Mornings
10 Alt-T Push-Ups

2 Rounds of
1 minute SLF w/ ER each side
1 minute Toad squat

Strength – Back Squat
1 x 10 w/ bar
1 x 5 @ 35%
1 x 5 @ 50%
1 x 3 @ 65%
1 x 3 @ 75%
1 x 3 @ 80%
4 x 3 @ 85%

3 Rounds, NFT, of
10 KB Side Bends/side
10 Single Leg Hip Bridges/ side
20 Windshield Wipers


  1. Dray says:

    Well, I’m a little disappointed Chris didn’t use the correct name for these ‘KB side bends’ but it gave us the opportunity to see the reaction of a visitor as this was explained. After mentioning the term ‘Angry Penguin’, Sara’s demonstration really provided a lot of entertainment as we proved that Scott was absolutely correct about his description, especially when you line several people up in a row.

    Squats were a bit rough today, again, just not feeling as smooth as they were a couple months ago. Worked up to 185# and had some ugly third reps but made it through. Had a chance to meet and work with Matt – he was very concerned about his form since his old gym didn’t do back squats, really, but he received confirmation from Sara that he pretty much had it nailed!

  2. Katie says:

    Oh wow….I think we need an ANGRY PENGUIN shirt!!! Amazing.

    I dragged my lazy butt over to H Street for my first workout EVER there! Subbed good mornings and worked to 113#, then backed off to 103# because Coach Chris said I was majorly shifting. GRRRR. They still felt good, though, the toughest part was keeping the bar on my back, not standing up with it.

    I didn’t think the finisher was too bad until I tried getting up from the couch a couple hours later. Those windshield wipers catch up to you.

    After class I did a couple chin-up negatives, 5 x 2….felt solid til the last rep. Halfway there….now to work on the whole “up” part.

    • Dray says:

      The angry penguins more reliably make me sore than just about anything else. Felt it big time getting out of bed today!