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