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