Wednesday, September 10
September 9, 2014
Friday, September 12
September 11, 2014


3 Rounds
10 Pause Squats
10 Alt Lunge and Twist
10 Dead Bugs (5 per side)

1 Minute death stretch/side
1 minute Single Leg flexion with ER /side

Squat: (35 Minute time cap)
1×10 w/ bar
1×3@ 75%
1×2@ 85%
3×1@ 95%

Tabata Finisher (6 minutes)
2 Rounds Squats
2 Rounds Knees to elbow
2 Rounds Squats
2 Rounds Windshield Wipers
2 Rounds Squats
2 Rounds Flutter Kicks


  1. Dave says:

    I finally made the blog!!! Well, not quite. My calves and shoes did.

  2. Charles says:

    I did the strength portion with Richard (happy bday!), Justin, and Simon. Once more this week, I reached for adequacy and succeeded—3×1 @ 205#, first time doing full back squats at more than BW.

  3. Alex says:

    Nice work Charles and a big thanks to Richard (aka The Birthday Boy) for showing up so we could get in some burpees. Working sets at 325#.

  4. Kenna says:

    Dave, your hand made it, too! Way to go on 205#, Charles.

    I did one rep at 133# for the first time, but dramatically failed on the second attempt because I lost tension at the bottom of the squat. I was a little hesitant to try it again and we were running out of time, so I just did the last rep at 123#. My legs are pretty tired today!