Training Workouts: December 2013

Tuesday, December 31, 2013

12/31/2013

Burpee Challenge - day 65 (mostly done in workout)

15x

2 Deck Squats

4 Burpees

Rest 3 minutes

Then

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

25 Lat Pull Downs

75 Wall Push ups

30 Bench Dips

Monday, December 30, 2013

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

Sunday, December 29, 2013

Wednesday, December 25, 2013

Friday, December 20, 2013

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.

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

10 Overhead Sit Ups @10#

10 Bicycle Sit Ups

10 Shoulder Press @15#

10 side bends @15#

10 Burpees

1 minute Knee in plank (Piriformis stretch)

10 Straight leg Deadlift – Slow

10 Squats - Slow

Thursday, December 19, 2013

12/18/2013

Burpee Challenge - day 52

Yoga 40 minutes

Tuesday, December 17, 2013

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

Monday, December 16, 2013

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

Friday, December 13, 2013

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

Thursday, December 12, 2013

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

Tuesday, December 10, 2013

12/10/2013

Burpee Challenge - day 44 (done in workout)

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

Monday, December 9, 2013

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

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

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)

Friday, December 6, 2013

12/6/2013

Burpee Challenge - day 40 (done in workout)

10 Renegade Row

15 (20) Box Jumps

10 (20) In and Out Abs

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#

Thursday, December 5, 2013

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

Tuesday, December 3, 2013

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

Monday, December 2, 2013

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