12/31/2013

Burpee Challenge - day 65 (mostly done in workout)

15x

2 Deck Squats

4 Burpees

Rest 3 minutes

Then

1x

10/15/25 Pull Ups

75/100/150 Push ups

30/45/60 Bench Dips

Purvaja

15x

4 Burpees

4 Straight Leg Deadlift @ 15#

20 Bicycle Situps

Rest 3 minutes

Then

1x

25 Lat Pull Downs

75 Wall Push ups

30 Bench Dips

12/30/2013

Burpee Challenge - day 64 (done partially in workout)

30 Minutes – AMRAP

3 Burpees

5 Squats

10 Walking Lunges

15 Sit Ups

20 Mountain Climbers

Purvaja

30 Minutes – AMRAP

3 Burpees

5 Left Overhead Step Up @ 7.5#

5 Right Overhead Step Up @ 7.5#

10 Bench Sits

15 Sit Ups

20 Mountain Climbers

Dinesh - 12+3+5+10

Purvaja - 11+2

Rahul - 16+3+5+10

Scott - 22+3

Siva - 13

Suresh - 13+3+5+10

Vijay - 12

Zeping - 16+3+5+5

12/29/2013

Burpee Challenge - day 63

12/28/2013

Burpee Challenge - day 62

12/27/2013

Burpee Challenge - day 61

12/26/2013

Burpee Challenge - day 60

12/25/2013

Burpee Challenge - day 59

12/24/2013

Burpee Challenge - day 58

12/23/2013

Burpee Challenge - day 57

12/22/2013

Burpee Challenge - day 56

12/21/2013

Burpee Challenge - day 55

12/20/2013

Burpee Challenge - day 54

12/19/2013

Burpee Challenge - day 53

We all did this 4x with different weights for Russian Twist, Deck Squats and Shoulder Press.  Well, most of us did this 4x. Vijay forgot how to read and did it 6 or 7 or who knows how many rounds.

4x

10 Burpees

10 Russian Twists

10 Deck Squats

10 Wide Push Ups

10 Shoulder Press

10 Basketball Shots

10 180 Basketball Shots

 Purvaja:

10x 30 on 30 off Plank

3x

10 Overhead Sit Ups @10#

10 Bicycle Sit Ups

10 Shoulder Press @15#

10 side bends @15#

10 Burpees

3x

1 minute Knee in plank (Piriformis stretch)

10 Straight leg Deadlift – Slow

10 Squats - Slow

12/18/2013

Burpee Challenge - day 52

Yoga 40 minutes

12/17/2013

Burpee Challenge – day 51

Pick a level workout.

Level 1
10x
5 burpees
5 side lunges
5 dips
10 in-and-out abs
10 mountain climbers

Level 2
10x
5 burpees
5 side lunges
10 dips
15 in-and-out abs
20 mountain climbers

Level 3
10x
5 burpees
5 Pull Ups
10 side lunges
15 dips
20 in-and-out abs
30 mountain climbers

Purvaja - 40 minutes Piriformis stretches

12/16/2013

50 burpees – timed

Max Pull Ups

10-1 Ladder

Liners

Push Ups

Squats/Jumping Squats

Sit Ups

Max Pull Ups

Burpee Time  -  1st set pull ups   -   2nd Set pullups

Bhanu - 5:13 - 3 - 2

Gaurav - ---- 

Rahul - 4:08 - 8 - 

Ray - ---  - 

Scott - 2:58 - 13 - 21

Sirish - 3:55 - 10 -

Vijaya - 5:40 - 9 - 10

12/15/2013

Burpee Challenge - day 49

12/14/2013

Burpee Challenge - day 48

12/13/2013

Ever since we started the training, I have working to get everyone to be able to do ManMakers and Deck Squats.  I debated doing both in one day but it worked out really well.  This was a great workout and I am so excited and proud of the changes that are being made by everyone.

Burpees – day 47

Jump Rope – 100

Alternate With Partner

20 ManMakers

3x5 Deck Squat

12/12/2013

Burpee Challenge - day 46 (done in workout)

20 Burpees

35 Shoulder Press

80-100-150 Lunges

Max Pull Ups

30-40-50 Dips

50-75-100 Push Ups

16 Burpees

20-30-50 Plank Rows

50-75-150 Sit Ups

10 Burpees

Huge class today.  Great work, hard workout.  

12/11/13

Burpee Challenge - day 45

Yoga - 30 minutes, Intermediate

12/10/2013

Burpee Challenge - day 44 (done in workout)

4x

11 Burpees

10 Sit Ups (Scott sub Pullups)

9 Push Ups

8 Squats

7 Dips

6 Shoulder Press

5 (Each) Lunges

4 Diamond Push Ups (Scott sub Double Sit Ups

3 Pull Ups (Scott sub Chin Ups)

2 Level 1 Drills

1 Leg Blaster

Leg Blasters (pick one number and do for each set)

10-14-20 Squats

5-7-10 Lunges Each

5-7-10 Jumping Lunges Each

5-7-10 Jumping Squats

12/9/2013

Burpee Challenge - day 43 (most done in workout)

This might have been the most intense workout we have done here ever.  The listed workout below was supposed to have all been done but we ran out of time before everyone had finished. This took us an hour even of hard work.

Set 1

5x

10 (15) (each) ski abs

30-60 sec. Plank

30-60 sec. Superman

10 (20) Push up jacks

Set 2 

10x

20 (40) Mountain Climbers

10 (15) Spiderman Pushups

10 (15) Box Jump

4 Burpees

Set 3

2x

10-15 Squats

Bhanu - Set 1 x3, set 2 x8

Dinesh - Set 1x2, set 2 x7

Gowtham - Set 1 x5, set 2 x6, Set 3 - 2x 10@95#

Purvaja - Set 1x5, Set 2 x6, Set 3 - 30 Slow Squats (no weight)

Scott - Set 1 x5, Set 2 x10, Set 3 - 2x 10@185#

Vijaya - Set 1 x5 (+ yesterday burpees), Set 2 x5

12/8/2013

Burpee Challenge - day 42 (on your own)

12/7/2013

Burpee Challenge - day 41 (on your own)

12/6/2013

Burpee Challenge - day 40 (done in workout)

4x

10 Renegade Row

15 (20) Box Jumps

10 (20) In and Out Abs

4x

10 (Each side) Overhead Lunges

10 (Each side) Side Bends

10 Burpees

We were all broken up today for start times and groups.

Renegade Rows were with 10-15-20-25-30#

Overhead Lunges were with 20-30-35-45#

Side Bends were wieth 25-35-45-65#

12/5/2013

Burpee Challenge - day 39

Jingle Jangles

Tabata Push Ups

Tabata Sit Ups

Tabata Squats

2 sets Max Pull Ups

12/4/2013

Burpee Challenge - day 38

Yoga - 45 Minutes

12/3/2013

Burpee Challenge - day 37 (30 done in workout, 7 done after)

“Walk the Line” - for time

3x
100 Walking Lunges
25 (50) Pushups
25 (50) Sit ups

25 (50) Bicycle Sit ups

10 Burpees

100 Mountain Climbers

Sowmya did 50 Walking lunges/50 mountain Climbers and 25 of each (25 wall push ups)

Rahul, Scott and Sirish did 50 of each

Bhanu, Dinesh, Harpreet, Siva, Vijaya did 25 of each

Bhanu and Vijaya did this together later in the afternoon

Bhanu - 47:00

Dinesh - 40:48

Harpreet - 38:40

Rahul - 32:15

Scott - 26:47

Sirish - 33:27

Siva - 38:34

Sowmya - 35:20

Vijaya - 47:00

12/2/2013

Burpee Challnege - day 36 (Done in workout)

8-1 Ladder

Burpees

Squats  

Lunges (Each Side)

Side Lunges (Each Side)

Slashers (Each Side)

DB Swing

Diamond Push Ups

Ski Abs (Each Side)

In-and-Out Abs

Scott add

Pull Ups

Wide Push Ups

Rahul add

Pull Ups

Purvaja Sub

Wall Push Ups for Diamond Push Ups

Scorpions for Side Lunges

Leg press with band for Lunges

Leg Extensions for Squats

Straight Leg Dead Lift for DB Swing

12/1/2013

Burpee Challenge - day 35 (on your own)

11/30/2013

Burpee Challenge - day 34 (on your own)

11/29/2013

Burpee Challenge - day 33 (on your own)

11/28/2013

Burpee Challenge - day 32 (on your own)

11/27/2013

Burpee Challenge - day 31

45 Minutes Intermediate Yoga

11/26/2013

Burpee Challenge - day 30 (done in workout)

6x

5 Burpees

(5-7-10) Push Ups

(10-12-15) Sit Ups (Scott sub 15 Overhead Situps @20#)

(15-20-25) Squats (Purvaja Sub for 1 leg band leg press)

Walk up and back (across the room)

4x

5 Up and Back Liners

10 Shoulder Press @2x(10-20-30) (Scott Sub 10 Handstand Push Ups)

10 Sumo Deadlift @(15-25-30-65-95) (Purvaja Sub straight leg sumo dead lift)

(10-15-20) Box Jump

(25-40-50) Bicycle Sit Up

Everyone had a different workout today with assigned weights.  Starting to add burpees into workouts now that we hit day 30.

11/25/2013

Burpee Challenge - day 29

Every exercise line was for 30 seconds. Did 60 seconds rest at the end of each set while explaining what was in next set. Last set, Side Suicide Jumps and Mountain Climber sets were 45 seconds. Total workout was under 45 minutes. Vijaya and Dinesh did their workout after as the time was changed for today's workout.

Warm Up
2x
Jog
Jumping Jacks - arms up
High Knees - arms out
Butt Kickers
Hit the Floor
1-2-3
Rest

Stretch

Work Out
3x
Sprint + 4 Jumping Lunges
4 Ski Abs + 4 Push up jacks + 4 in and out abs + 4 Spiderman Push Ups
Frog Jumps
Rest

3x
4 High Hook + 4 Low Hook + 4 High Jump Ropes
High Knee Oblique Twist
Floor Switch Kicks
Power Push Ups
Rest

2x
Side Suicide Jumps
Plyo Jacks with hook
8 Mountain Climber + 4 Moving Push Up + 8 Wide Mountain Climber + Stand
Plank Punches
Rest

11/24/2013

Burpee Challenge - day 28 (on your own)

11/23/2013

Burpee Challenge - Day 27

11/22/2013

Burpee Challenge - day 26

No workout.  Everyone was slammed at work.

11/21/2013

Burpee Challenge - day 25

Compare to 11/1/2013 - Every person who did this before beat their personal best by at least 1 round and as many as 5.  Amazing work and what a huge change in just 3 weeks!

Cindy (Modified)

AMRAP in 20 minutes

5 Push Ups

10 Sit Ups

15 Squats

Dinesh - 19+5+10+5

Frankie - 25
Gowtham - 21+5+10+10
Rahul - 28+5+2

Sirish - 28+5+10+10

Suresh - 20+5+10

Vijaya - 20+5

-----

Scott - 30+1

Cindy

AMRAP in 20 minutes

5 Pull Ups

10 Push Ups

15 Squats

-----

Purvaja

Modified Annie - For time

100-80-60-40-20 Jump Rope

50-40-30-20-10 Crunches

4x

25 Bicycle Sit Ups

15 Plank Jacks

10 Supermans

10 (each side) side bends @ 20#

10 Straight knee deadlift @ 15#

11/20/2013

Burpee Challenge - day 24

Yoga
Jillian Michaels Yoga
30 Minutes Beginner
20 Minutes Advanced

11/19/2013

Plans changed today due to small group.  Did weights instead of interval.

Burpee Challenge - day 23

3x
(Each side) partner side ball throw @20#
30-50 bicycle sit ups
30-60 second plank

3x Bench Press
2x Shoulder Press

Bench Press
Scott - 185-205
Rahul - 155-165-175
Vijaya - 95-115-115

Shoulder Press
Scott - 95
Rahul - 60-70-60
Vijaya - 2x25
Purvaja - 3 sets @ 2x10

Purvaja
3x
Wall Push Ups (sub for bench press)
Shoulder press @ 2x10#
Rows @10#
Dips
20 second static leg raise

1x10 (each side) side ball throw @20#

Scott
3x (with 20# weight vest)
10 pull ups
10 Dips
10 Supine Rows

11/18/2013

Big group - 12 people - 2 were new to the workout.  A bit of a light day but a good workout.

Burpee Challenge – day 22

5x

Walking Lunges (up/back) (Sowmya sub walk back, Purvaja sup 100 Jump Rope)

(15/20/30) Sit Ups/Crunches

(30/50) Mountain Climbers

3x Pull Ups/Jumping Pull Ups

2x 10 DB Swing

11/17/2013

Burpee Challenge - day 21 (on your own)

11/16/2013

Burpee Challenge - day 20 (on your own)

11/15/2013

Burpee Challenge - day 19

Weights day. Do 2-3 sets of any of the workouts below and get in some deadlifts. Today was fun. We had a really hard week, and this was a much different workout than we have done.

Renegade Rows

Russian Twists

Side Bends

Shoulder Press

Pull Ups

Deadlift

11/14/2013

Burpee Challenge – day 18

Tabata Squats

Purvaja Sub Tabata Leg Raises – Alternating Legs

Partner (Total)

150/250 Basketball Drills (If either partner stops both do static leg lift until ready to start again)

30/50 Level 1 Drills (if either partner stops both do bicycle sit ups until ready to start again)

3x

10 Renegade Row

15 in-and-out abs

Tabata

Dinesh - 18-19-16-20-20-20-20-21=154

Harpreet - 24-24-23-22-21-20-20-20=174

Gaurav - 20-20-20-20-20-20-20-20=160

Scott - 23-23-23-22-21-21-21-23=177

Sirish - 20-26-25-24-22-22-22-23=184

Siva - 18-18-19-16-18-17-15-19=140
Vijaya - 14-14-14-14-14-14-14-14=112

Teams

Sirish/Siva - 250/50

Scott/Vijaya - 250/50

Purvaja/Gaurav - 150/30

Harpreet/Dinesh - 150/30

11/13/2013

Burpee Challenge – day 17

Bob Harper Cardio Yoga - 45 minutes

11/12/2013

Burpee Challenge – day 16

2x Bench Press/Jump Rope

Groups of 3, 1 spot, 1 bench, 1 jump rope

5x

10 Russian Twist

20 Crunches/Sit Ups/Overhead Sit Ups

10 Sumo Deadlift

10-20 Box Jumps

Bear Crawl (up and back x2)

Bench Press

Dinesh - 12x135, 10x155

Harpreet - 5x135, 12x115

Purvaja - 10 reps 2x10

Rahul - 155, 6x175

Scott - 10x135, 10x185, 7x 205, 5x225 (1 set jump rope, 3 sets double unders)

Sirish - 145, 155

Siva - 

Sowmya - 10 reps 2x10

Suresh - 

Vijaya - 4 sets 12x115

11/11/2013

Burpee Challenge - day 15 (done in workout)

Jingle Jangles

Rest 3 minutes

3x

10 Thrusters 

5/7/10 Burpees

5/10/15 Ski Jumps

Rest 3 minutes

3x

7/10/15 Dips

10/15 Lunges

20/40/50 Mountain Climbers

15/20/25 Bicycle Sit Ups

Thruster Weight/#Burpees/#Ski Jumps/#Dips/#Lunges/#Mountain Climbers/#Bicycle

Dinesh -

Gaurav -2x10#/10/10/15/15/40/20 (2 sets of each, 1 set mountain climbers/bicycle sit ups)

Kiran - (One Set)2x10#/5/5 (3 sets)7/10/20/15

Purvaja - 10#(Shoulde Press)/5,7,10/5,10,15/7,10,15/10,15,15(plank jack)/20,40,50/15/20/25

Rahul -

Scott -2x30#/10/15/20/15/50/25

Sirish - 2x30#/10/15/15/15/50/25

Siva - 2x25#

Suresh -

Vijaya - 

11/10/2013

Burpee Challenge - day 14 (Done on your own)

11/9/2013

Burpee Challenge - day 13 (Done on your own)

11/8/2013

Burpee Challenge - day 12 (done in workout)

50 (each side) Mountain Climbers

40 Box Jumps

30 DB Swings

20 Burpees

10 Pull ups

20 Burpees

30 DB Swings

40 Box Jumps

50 (each side) Mountain Climbers

Purvaja - slightly modified

50 (each side – 100 total) Mountain Climbers

40 1-leg hip extensions (right leg up)

30 Box Jumps

20 Burpees

10 Lat Pull Down @ 2 on machine

20 Burpees

30 Box Jumps

40 1-leg hip extensions (left leg up)

50 (each side – 100 total) Mountain Climbers

DB Swings

Dinesh - 15# (jumping pull ups)

Harpreet - 25# (5 pull ups/5 jumping pull ups)

Rahul - 30#

Scott - 65#

Siva - 25#

Sirish - 65#

Suresh

Vijaya - 20#

---after---
Scott
10 Pull ups
10 L-Pull Ups
10 Deck Squats @35#
15 Supine Rows

Sirish
5 Deck Squats @ 25#

Vijaya
Bike 20 minutes

11/7/2013

Burpee Challenge – Day 11

3x Leg Blasters

20 squats

10 lunges (each side)

10 lumping lunges (each side)

10 jumping squats

1 set max pull ups – chin to bar

10x

Sprint (up and back)

10 Spiderman Push Ups/Push Ups

10/15/20 Sit Ups

1 Set max pull ups

(Push up type/# of sit ups/Pull ups rounds 1 and 2)

Dinesh - Spiderman/10/10 (Jumping)/10 (Jumping)

Harpreet - Regular/15/6/10 (Jumping)

Rahul - Spiderman/15//16

Scott - Spiderman/20/27/30

Sirish - Plank/20//15

Siva - 8 Rounds -Spiderman/10/5x3 pullups

Suresh - 

Vijaya - Spiderman/15/6/9

Scott

2x10 Handstand Push Ups

11/6/2013

Burpee Challenge - day 10

Yoga - 35 minutes

11/5/2013

Burpee Challenge - day 9

Training day for Squats and Deadlift.  Good day.  Will go lighter on weights next time for full range of motion.

Partner up.

Deadlift

2x10

Squat

2x10

4x Run/Side Shuffle (each side)/Backwards

10 (each side) Partner ball throw @ 20#

100 Partner Dips/Plank

3x Partner Leg Push – Alternate every 20

5x Partner Walk @ 2x41/30 – 5 Burpees every time weight put down

Deadlift

Bhanu - 95#

Dinesh - 95#

Harpreet - 95#

Rahul - 3x135#

Sirish - 135/155/155#

Sowmya - 2x5@45

Vijay - 45#

Squat

Bhanu - 95#

Dinesh - 95#

Harpreet - 95#

Rahul - 3x135#

Sirish - 135/155/155#

Sowmya - 45#

Vijay - 95#

Purvaja - Subbed for DL and Squat

3x

10 Plank Jacks

Leg Lift+Extension

Scott

2x10 Squat @155#

3x10 Pull Ups

10 Chest to Bar Pull Ups

10 L-Sit Pull Ups

10 Overhand Pull Ups

10 Overhead Squats @ 45#

10 Sumo Deadlift @ 65#

10 KB Swings @ 65#

10 Standing bar Russian Twists

11/4/2013

Burpee Challenge - Day 8

Warmup x2

Jog

High Knees

Butt Kickers

Jumping Jacks

Heismans

1-2-3 Heismans

5x - Timed

20 Lunge Steps

20 Squats

10 Push Ups

*(Purvaja - Modified

4x

10 Shoulder Press @ 2x10#

10 Push Ups

10 Rows @2x10#

10 Sit Ups)

Timed Workout

Bhanu - 10:40

Dinesh - 10:40

Harpreet - 11:24

Rahul - 7:03

Scott - 6:32

Sirish - 7:02

Siva - 9:21

Suresh - 9:00

Vijaya - 11:02

4x

10 Russian Twist

50 Mountain Climbers

Russian Twist Weight

Bhanu - 10#

Dinesh - 10#

Harpreet - 20#

Purvaja - 5#

Rahul - 15# (Legs up)

Scott - 30# (Legs up)

Sirish - 20#

Siva - 

Suresh - 10#

Vijaya - 15#

---

Scott

Annie - Crossfit WoD

50-40-30-20-10

Double Unders

Sit Ups

11/3/2013

Burpee Challenge Day 7 - on your own

Scott
90 Minutes Bikram Yoga

Rest 45 minutes

Swim 25 Minutes

11/2/2013

Burpee Challenge Day 6 - on your own

11/1/2013

Burpee Challenge - day 5

Cindy (Modified)

AMRAP in 20 minutes

5 Push Ups

10 Sit Ups

15 Squats

Bhanu - 19+5+10+2

Dinesh - 17

Harpreet - 15+5+10

Rahul - 23+5+10+6

Sirish - 23+5+10

Suresh - 15+5+10

Vijaya - 19+5+10

-----

Scott - 28+3

Cindy

AMRAP in 20 minutes

5 Pull Ups

10 Push Ups

15 Squats

10 Sumo DL @ 65#

10 (Each side) 1-handed KB Swing @ 65#

10 Sumo DL @ 65#

5 Wide grip pull ups

10/31/2013

Burpee Challenge Day 4 (Do buy in Burpees if you missed any)

10x

Sprint 100 yds (estimated)

15/25/50 Squats

10/15/25 Push Ups

Rest 60-90 Seconds

2x

Max Pull Ups/Jumping Pull Ups

Rest 2 minutes

Squats/Push Ups Reps

Bhanu - 15/10

Dinesh - 15/10

Harpreet - 15/10

Rahul - 25/15 (Last set 50/25)

Scott - 25/25 (first round of 50 squats)

Sirish - 20/15

Vijaya - 15/15

Pull ups

Bhanu - 10/10 (Jumping Pull Up)

Dinesh - 10/8 (Jumping Pull Up)

Harpreet - 5/5 (Jumping/Regular)

Rahul - 15/14

Scott - 22/15

Sirish - 12/11 (Pull Up/Chin Up)

Vijaya - 5/5

10/30/2013

Burpee Challenge Day 3

Biggest class yet.  11 people.

Yoga - 60 minutes

Video was the Bob Harper Cardio Yoga.

10/29/2013

Burpee Challenge Day 2

3 stations of partner workouts

2x

10 Renegade Rows

Box Jumps (While partner Rows)

2x

15 Dumbbell Deadlift

Level 1 drills/Mountain Climbers (Sowmya) (while partner Deadlifts)

2x

Partner Pyramid 5-10-15 (One partner does reps, other partner rests - do all of one exercise before going to next one)
Squats
Push-Ups
Sit-ups

Renegade Row

Bhanu - 15#

Harpreet - 15#

Scott - 25#

Sowmya - 10# 

Suresh - 15#

Vijaya - 15#

Deadlift

Bhanu - 2x30#

Harpreet - 2x30#

Scott - 185#

Sowmya - 10# 

Suresh - 2x30#

Vijaya - 2x30#

Scott

15

45# Weighted Pull Ups

Shoulder Press @ 135#

10/28/2013

Tabata Sit Ups/Crunches (Red indicates lowest round)

Bhanu - 17, 11, 11, 9, 12, 11, 9, 8 = 88

Dinesh - 10, 7, 10, 9, 7, 9, 7, 7 = 66

Harpreet - 14, 12, 14, 12, 11, 11, 10, 8 = 92

Purvaja - 12, 7, 8, 9, 7, 8, 9, 8 = 68

Scott - 20, 17, 17, 15, 13, 13, 13, 13 = 121

Sirish - 14, 14, 14, 9, 9, 11,10, 9 = 90

Siva - 12, 10, 8, 7, 7, 8, 7, 8 = 67

Suresh - 15, 12, 14, 13, 12, 13, 9, 7 = 95

Vijaya - 16, 11, 12, 10, 9, 10, 6, 6 = 80

Burpee Challenge Day 1

Partner workout - Person doing Mr. Spectaculars was timer

4x

10 Mr. Spectaculars

Liners

Lunges/Squats

Mr. Spectacular Weights

Bhanu - 15#

Dinesh - 10#

Harpreet - 15#

Purvaja - 7.5#

Scott - 30#

Sirish - 30#

Siva - 20#

Suresh - 10#

Vijaya - 15#

Group 1

Dinesh

Purvaja

Suresh

Group 2 

Siva

Scott

Sirish

Group 3 

Bhanu

Harpreet

Vijaya

10/25/2013

We broke into 3 groups and did 1 station every 10 minutes with 5 minutes to mark, rest and hydrate.

7 Bench Press

Lunges – 30 on/30 off

Bhanu - 3x95#

Dinesh - 3x95#

Harpreet - 2x95#, 105#

Scott - 185#, 205#, 185#

Sirish - 135#, 145#, 155#x5

Siva - 95#, 105#, 95#

Suresh - 45#, 65# 95#

Vijaya - 95#, 115# 105#

---

AMRAP – 10 Minutes

7 Burpees

14 Mountain Climbers

7 Dips

Bhanu - 4

Dinesh - 5

Harpreet - 4

Scott - 9+7 Burpees+14 Mountain Climbers

Sirish - 6

Siva - 4+7 Burpees+7 Dips (Sub Squats for Mountain Climbers)

Suresh - 2+7 Burpees+14 Mountain Climbers

Vijaya - 5

---

AMRAP – 10 Minutes

7 DB Swings

7 Shoulder Press

10 Bicycle Sit Ups

(DB Swing Weight/Shoulder Press Weight/Rounds Completed)

Bhanu - 25/2x15/5+3DB Swing

Dinesh - 20/2x15/6

Harpreet - 30/2x25/5

Scott - 65/2x30/10

Sirish - 65/2x30/5

Siva - 25/2x15/7

Suresh - 20/2x20/3

Vijaya - 25/2x25/5

10/24/2013

Yoga - 45 minutes Bob Harper Cardio Yoga

10/23/2013

Another packed house.  Split into 2 groups so we weren't all bunched around the weights. Everyone is sore and beat and worked really hard.  Yoga tomorrow.

Scott

3x

10 Sumo Deadlift @65#

10 Slashers #30#

4x

15 Box Jumps

25 Bicycle Sit Ups

20 Spiderman Push Ups

60 Second Plank

Siva

3x

10 Sumo Deadlift @25#

10 Slashers @15#

3x

10 Box Jumps

20 Bicycle Sit Ups

10 Spiderman Push Ups

60 Second Plank

Vijaya

3x

10 Sumo Deadlift @20#

10 Slashers @10#

3x

10 Box Jumps

20 Bicycle Sit Ups

10 Spiderman Push Ups

60 Second Plank

Dinesh

3x

10 Sumo Deadlift @25#

10 Slashers @15#

3x

10 Box Jumps

20 Bicycle Sit Ups

10 Spiderman Push Ups

60 Second Plank

Bhanu

3x

10 Sumo Deadlift @20#

10 Slashers @10#

3x

10 Box Jumps

20 Bicycle Sit Ups

10 Spiderman Push Ups

60 Second Plank

Sowmya

3x

10 Sumo Deadlift @15#

10 Slashers @7.5#

3x

10 Box Jumps

10 Bicycle Sit Ups

10 Spiderman

30 Second Plank

Harpreet

3x

10 Sumo Deadlift @20#

10 Slashers @10#

3x

10 Box Jumps

20 Bicycle Sit Ups

10 Spiderman Push Ups

60 Second Plank

Insanity Workout (Partial Plyometrics) - Everyone

3x

45 Seconds Basketball Shots

45 Seconds Level 1 Drills

45 Seconds Ski Jumps

Last set add

45 Seconds Punching

45 Seconds Uppercut

45 Seconds Squat + Blocking

10/22/2013

Biggest group so far.

Scott

25 Burpees

25 Situps/Crunches

25 Walking Lunge steps

25 Situps/Crunches

25 Squats @2x45#

25 Situps/Crunches

25 Shoulder Press @2x45#

25 Situps/Crunches

Farmer Carry @2x45#

25 Situps/Crunches

25 Burpees

3x10 Hang Clean @135#

Siva

15 Burpees

20 Situps/Crunches

25 Walking Lunge steps

20 Situps/Crunches

25 Squats @25#

20 Situps/Crunches

25 Shoulder Press @25#

20 Situps/Crunches

Farmer Carry @2x45#

20 Situps/Crunches

15 Burpees

Suresh

15 Burpees

15 Situps/Crunches

25 Walking Lunge steps

15 Situps/Crunches

25 Squats @20#

15 Situps/Crunches

25 Shoulder Press @20#

15 Situps/Crunches

Farmer Carry @2x25#

15 Situps/Crunches

15 Burpees

Bhanu

15 Burpees

15 Situps/Crunches

25 Walking Lunge steps

15 Situps/Crunches

25 Squats @20#

15 Situps/Crunches

25 Shoulder Press @20#

15 Situps/Crunches

Farmer Carry @2x25#

15 Situps/Crunches

15 Burpees

Sowmya

10 Burpees

10 Situps/Crunches

15 Walking Lunge steps

10 Situps/Crunches

25 Squats @ 2x7.5#

10 Situps/Crunches

15 Shoulder Press @2x 7.5#

10 Situps/Crunches

Farmer Carry @ 2x 7.5#

10 Situps/Crunches

10 Burpees

Vijaya

15 Burpees

15 Situps/Crunches

25 Walking Lunge steps

15 Situps/Crunches

25 Squats @15#

15 Situps/Crunches

25 Shoulder Press @15#

15 Situps/Crunches

Farmer Carry @2x20#

15 Situps/Crunches

15 Burpees

Harpreet

15 Burpees

15 Situps/Crunches

25 Walking Lunge steps

15 Situps/Crunches

25 Squats @15#

15 Situps/Crunches

25 Shoulder Press @15#

15 Situps/Crunches

Farmer Carry @2x20#

15 Situps/Crunches

15 Burpees

Purvaja

2x

10 Burpees

15 Situps/Crunches

10 bicycle Situps

15 Hip Extensions

30 Seconds each

Supermans

Plank

Knee in plank Right (Piriformis stretch)

Knee in plank Left (Piriformis stretch)

Side Plank Left

Side Plank Right

Static Squat

Frog Stretch

10/21/13

Scott

Jingle Jangles – 10 Rounds (20# Weight Vest)

3x

25 Bench Dips

25 Decline Push Ups

15 Overhead Sit Ups @ 35#

3x (20# Weight Vest)

25 Supine Rows

15 Box Jumps

5 HSPU

5 Pull Ups (20# Weight Vest)

Suresh

Jingle Jangles – 10 Rounds

3x

10 Bench Dips

10 Decline Push Ups

10 Overhead Sit Ups @15#

3x

10 Supine Rows

10 Box Jumps

Bhanu

Jingle Jangles – 10 Rounds

3x

15 Bench Dips

15 Decline Push Ups

10 Overhead Sit Ups @20#

3x

15 Supine Rows

10 Box Jumps

10 Deck Squats @20#

Max Pull Ups x3

Dinesh

Jingle Jangles – 10 Rounds

3x

10 Bench Dips

10 Decline Push Ups

10 Overhead Sit Ups @15#

3x

10 Supine Rows

10 Box Jumps

Siva

Jingle Jangles – 10 Rounds

3x

15 Bench Dips

15 Decline Push Ups

15 Overhead Sit Ups @20#

3x

15 Supine Rows

15 Box Jumps

Sowmya

Jingle Jangles – 10 Rounds

3x

7 Bench Dips

7 Wall Push Ups

7 Crunches

3x

7 Rows @ 10# Rows

7 Box Step Ups

10/18/13

Class is growing... had 6 people today including me.

3x - Stations - timer is person doing jump rope

(Dinesh and Bhanu joined part way through)

50 Jump Rope

Russian twists

Mountain Climbers

Shoulder Press

Plank

Tabata Squats

Bhanu - 20,20,20,20,18,14,16,12=140

Dinesh - 18,14,14,15,11,12,10,10=104

Purvaja - 11,9,7,5,6,5,7,7=57

Scott - 24,22,22,20,21,18,19,18=168

Siva - 20,14,11,10,12,8,9,8=92

Suresh - 13,12,13,6,9,9,10,__=72

Deadlift – Focused on form first then weight

- Purvaja - 2 x 1 @ 45#

- Bhanu, Dinesh, Siva, Suresh - worked up from 45-95-135 for 3 reps each

- Scott 5x 275#

10/17/13

Scott

3x

10 Sumo Deadlift @65#

10 Slashers @30#

3x

10 KB Swings @65#

20 Spiderman Push Ups

20 Pull Ups

25 Burpees

Siva

3x

10 Sumo Deadlift @25#

10 Slashers @ 15#

3x

10 DB Swings @25#

10 Spiderman Push Ups

4 Pull Ups

15 Burpees

Suresh

3x

10 Sumo Deadlift @15#

10 Slashers @10#

3x

10 DB Swings @ 15#

10 Push Ups

2 Pull Ups

10 Burpees

Purvaja - Stretching

Side Plank Star

Dynamic supine scorpions

Knee in plank (Piriformis stretch)

Partner clam stretch

Partner flexor

Lateral Table pose static/dynamic

Frog

Knee to Chest

Knees to Chest

10/16/13

Yoga - 35 Minutes

10/15/13

Scott

5x

45 on 45 off football drills

5x

10 Walking Lunge Steps @ 2x45#

Overhead Carry back @ 2x45#

20 Squats @ 45#

20 Box Jumps

25 Push Ups

20 Each Side Ski Jumps

Siva

5x

45 on 45 off football drills

5x

10 Walking Lunge Steps @ 2x25#

Overhead Carry back @ 2x25#

15 Squats @ 25#

15 Box Jumps

15 Push Ups

15 Each Side Ski Jumps

Purvaja

5x

45 on 45 off football drills

5x

10 Walking Lunge Steps @ 2x7.5#

Overhead Carry back @ 2x7.5#

15 Squats @ 7.5#

10 Box Jumps

10 Push Ups

10 Each Side Ski Jumps

Suresh - Sick

Very tough workout today but we all pulled through and did great.

10/14/13

Scott

3x

10 Thursters @2x35#

10 Burpees

10 Jingle Jangles

5 HSPU

25 Pull Ups

5 HSPU

Siva

3x

10 Thursters @2x20#

7 Burpees

10 Jingle Jangles

Suresh

3x

7 Thursters @2x10#

7 Burpees

10 Jingle Jangles

Purvaja

3x

7 Thursters @2x7.5#

7 Burpees

10 Jingle Jangles

Jingle Jangles - 30 seconds on, 30 seconds off 5 yard sprint with floor touch

First time with all 4 of us doing the same workout.  

10/11/13

Scott

3x Leg Blasters

20 squats

10 lunges (each side)

10 lumping lunges (each side)

10 jumping squats

3x

20 Alligator Push Ups

20 Pull ups

20 Box Jumps

10 Mr. Spectacular @2x30

20 Burpees

Siva

3x Leg Blasters

14 squats

7 lunges (each side)

7 lumping lunges (each side)

7 jumping squats

3x

10 Alligator Push Ups

3 Pull ups

15 Box Jumps

10 Mr. Spectacular @2x15

10 Burpees

Suresh

3x Leg Blasters

10 squats

5 lunges (each side)

5 lumping lunges (each side)

5 jumping squats

3x

10 Alligator Push Ups

2 Pull ups

10 Box Jumps

10 Mr. Spectacular @2x10

10 Burpees

Purvaja
Sick

10/10/13

3x 1 minute each:

Push ups, Decline Push Ups, Decline Push Ups
Side Bends (15#, 25#, 45#)
Calf Raises (2x15#, 2x25#, 2x45#)
Shoulder Press (2x7.5#, 2x20#, 2x25#)
Left Plank
Right Plank
Russian Twists (0, 0, 25#)
Back Extensions (floor, bosu, bosu @10#)
Plank
Supine Row, Supine Row, Row @25#

2 minute Rest



Bench Press

Purvaja - 3x 2x10#
Siva - 5x 95, 2x 115
Scott 3x 225