2/28/2014

Pick a level, do the workouts in any order, in any number or sets you want.

Level 1

50 Box Jumps

50 Push Ups

50 DB Swings

100 Sit Ups

100 Lunges (total)

Level 2

100 Box Jumps

100 Push Ups

100 DB Swings

100 Double Sit Ups

200 Lunges (total)

-Max Pull Ups-

Level 3

-Max Pull Ups-

100 V-Ups

100 DB Swings

150 Double Unders

200 Box Jumps

200 Push Ups

300 Lunges (total)

-Max Pull Ups-

Dinesh - Level 2 (subbed 40 lunges, 80 squats) DB Swings @ 25#

Gowtham - Level 2, DB Swings @ 25#/15# (50 each)

Scott - Level 3, DB Swings @ 65#, Pullups: 24, 21

Salit - Level 1 2x, DB Swings @ 10#

2/27/2014

Form – Dumbbell Snatch

WoD

AMRAP 10 minutes

5 Wide Push Ups

10 Dumbbell Snatch

15 Bicycle Sit Ups

3x5

Deadlift

Bench Press

WoD

Bhanu - 9 @ 20#

Dinesh - 9+5 @ 15#

Gowtham - 9 @ 25# (1/2 bicycle situps for 6 rounds)

Harpreet - 7 @ 20#

Salit - 7 @ 5#

Scott - 11+5+2 @ 40#

Vijay - 6+5+10+2 @ 25#

2/26/2014

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

Bhanu - Right set of reps

Dinesh - Middle set of reps

Harpreet - Middle set of reps

Suresh - Left set of reps

Vijay - Right set of reps

2/25/2014

Timed WoD

10x Run up and back

3x

5 Burpees

10 Lunges (Each Side)

15 Double Sit Ups

20 Dips

10x Run up and back

3x

10 Shoulder Press/HSPU (Scott)

20 In and Out Abs

30 Bicycle Sit Ups (each Side)

80 Mountain Climbers (total)

10x Run up and back

Scott and Sirish added:

3x
10 Ab Wheel

10/15 Pull Ups

10x Run up and back

Bhanu - 25:02

Dinesh - 35:00

Harpreet - 

Scott - 35:53 (Wore 20# weight vest through 2nd run)

Sirish - 

Suresh - 33:00

Vijay - 29:23

2/24/2014

Tough workout today. Really good ladder.

Workout of the Day (WoD) - Scott - 7:54

55 Double Under – Buy In

10-1

Goblet Squats @ 65#

KB Swings @ 65#

55 Double Under – Buy Out

Form - (worked on form, made sure everyone is doing them correctly and safely)

Sumo Deadlift

Thrusters

Workout of the Day (WoD)

15 Burpees - Buy In

10-1

Box Jumps

Slashers

2x Push Ups

V-Ups

Sumo Deadlift

15 Deck Squats - Buy Out

2/21/2014

Really small group today. Really tough workout.

21 burpees

50 Hand Up Push Up/25 Negative Push Ups

2x

20/40 Box Jumps

2x Run Up and Back

1x Bear Crawl up and back

10 HSPU/15 Shoulder Press

2x

100 Mountain Climbers

2x Run Up and Back

15/25 V-Ups

25/50 Bicycle Sit Ups

100 Double Unders/Jump Rope

25/30 Upright Row

21 Burpees

Shoulder Press/Row

Bhanu - 2x20/45

Purvaja - 2x10/2x10

Scott - HSPU/30@95#

2/20/2014

5x

4x (~160 yards) Up and Back Farmers Carry

10 Deadlifts

10 Side Bends

20 Situps/10 Overhead Sit Ups

10/20 Push Ups

3/5/10 Pull ups/Jumping

5/10 Burpees

Salit and Purvaja skipped pull ups.

Use 2x weight for farmer carry and deadlifts, drop one for side bends and if doing overhead squats, use same weight.

Bhanu - 35#
Dinesh - 30#
Purvaja - 15#
Rahul - 42#
Salit - 20#
Scott - 42#
Sirish - 42#

2/19/2014

Yoga - 40 Minutes

Bhanu and Vijay did part of Tuesday's workout before yoga.

2/18/2014

Walk the Line - Timed

3x
100 Walking Lunges
25/50 Pushups
25/50 Sit ups

25/50 Bicycle Sit ups

10 Burpees

100 Mountain Climbers

Name - Time - Push Ups/Sit Ups/Bicycle Sit Ups

Dinesh - 36:34 - 25/25/25 (PR)

Gowtham - 35:36 - 25/25/25

Rahul - 21:05 - 25/25/25 (2 Rounds)

Salit - 32:30 - 25/25/50

Scott - 26:05 - 50/50/50 (PR)

Sirish - 37/15 - 50/50/50

Compare to: 12/3/2013

2/14/2014

Small group. Focused most of the class on form for squats, lunges and box jumps.  Working hard to take the pressure off the knees and ankles and onto the glutes and quads and thighs.

Then

Tabata Push Ups
Bhanu - 19-17-12-7-8-7-7-5= 82
Dinesh - 14-12-9-5-7-5-6-6= 64
Salit - 11-10-7-6-7-7-7-6= 61
Scott - 24-20-13-9-8-7-8-8= 97
Vijay - 13-11-10-7-8-6-7-6= 68

Tabata Sit Ups
Bhanu - 10-11-11-10-10-10-10-11= 83
Dinesh - 12-12-12-10-10-10-10-9= 85
Salit - 15-15-15-15-13-15-14-9= 111
Scott - 18-17-15-13-13-14-12-12= 114
Vijay - 10-10-11-10-10-10-9-11= 81

Tabata Squats
Bhanu - 16-15-15-15-16-16-17-22= 132
Dinesh - 12-13-14-12-12-11-13-13= 100
Salit - 12-13-12-12-11-12-13-12= 97
Scott - 19-19-17-17-17-18-17-22= 146
Vijay - 7-8-8-8-8-8-8-9= 64

2/13/2014

Max Pull Ups

10-1

* 3 Burpees before each round

Sumo Deadlift

Side Bends

Renegade Row

Bicycle Sit Ups

V-Ups

* 3x up and back end of each round

Max Pull Ups

---

Scott did:

1-10-1

KB Swings @ 65#

Box Jumps

Ball Slams @ 30#

Run 100 Meters ever other round

Max time 20 Minutes. Got to round 4 on the down ladder when time ended.

Then (not for time)
10-1 V-Ups

100 Yard Farmer Carry @ 2x45#

2/12/2014

Yoga - 45 minutes

2/11/2014

Scott - WoD - 9:58

26-15-9

Single Arm DB snatch @ 40#

Goblet Squat @ 40#

Sit Ups

Double Unders

-- 11 Deadlifts @205

---

Timed

21-15-9

Box Jumps

Lunges (each side)

Squats x2

Bicycle Sit Up x2

Rest 3 minutes

21-15-9

Burpees

Shoulder Press

Mountain Climber x4

Sit Ups x2

Bhanu - 29:10 @ 2x15# shoulder press

Dinesh - 34:09 @ 2x20# shoulder press

Gowtham - 29:00 @ 2x15# shoulder press

Scott - 22:32 @ 2x25# shoulder press

Vijay - Modified with pain in knee after 2 rounds

2/10/2014

Big Group today.

Scott
WoD - Timed 9:50
27 Double Unders

3x
9 Thursters @95#
9 Toes to Bar
9 Power Cleans @95#
9 Burpees

27 Double Unders

---

2x – 45/35 Seconds

Jog

Power Jacks

Heisman

High Knees

Butt Kicks

Rest

3x – 45/35 Seconds

Ski Jump

In-and-out abs

Level 1 Drill

Rest

Ski Jumps

Sprint – Up Downs

3x – 45 Seconds

Basketball Jumps

Power knee left

Side Suicide jumps

Power knee right

Rest

Jabs

Cross jacks

Upper cut

27 Double Unders

3x

9 Thrusters @ 95#

9 Toes 2 Bar

9 Power Cleans @ 95#

9 Burpees

27 Double Unders

2/7/2014

Really small group.  Scrapped the workout in favor of lifting and supersets.

Scott
"Annie" - Timed 5:35
50-40-30-20-10
Double Unders
Sit Ups
---
3x
Bench Press
Crunches

Bhanu
2x 10 Bench @ 65#
1x10 Bench @ 75#

Dinesh
3x10 Bench @ 95#

Salit
3x10 Bench @ 2x10#

Scott
3x5 Bench @ 225#
---
3x
10 DB Swings
10 (each) side lunges

Bhanu - 30#
Dinesh - 30#
Salit - 10#
Scott - 65#
---
3x
10 Sumo Deadlift
10 Shoulder Press
20 Bicycle Sit Ups

Bhanu - 30#/2x20#
Dinesh - 30#/2x20#
Salit - 10#/2x7.5#
Scott - 65#
---
Ab Wheel
Bhanu - 6
Dinesh - 15
Salit - 15
Scott - 30

2/6/2014

For Time:

10x Run Up and Back (about 400 yards)

10x

5 Push Ups

10 Sit Ups

15 Squats

100 Mountain Climbers

5x

5 Lunges (Each Side)

10 Dips

15 Bicycle Sit Ups (Each side)

10x Run Up and Back (about 400 yards)

Max Rep Pull Ups

*Scott did with 20# weight vest

Bhanu - 26:06 - 3 Pull Ups
Dinesh - 25:19 - 3 Jumping Pull Ups
Salit - 28:30 - 30 Lat Pull downs at 3
Scott - 21:12 - 16 Pull Ups (second set of 25 pull ups no vest after everyone was done)
Suresh - 29:54 - 6 Pull Ups
Vijaya - 31:05 - 3 Pull Ups

2/5/14

Yoga - 45 minutes

No video, I lead the group.

2/4/2014

Burpee Challenge - day 100

100 Burpees

10/25/50/75 Pull Ups

25/50 Deck Squats

100/250 Sit Ups

200/400/500 Mountain Climbers

Pick a rep amount, and do the total reps, any way, any sets.

Bhanu - 38:15

Pull ups - 15

Deck Squats @ 25# - 25

Sit Ups - 100

Mountain Climbers - 220

Dinesh - 43:30

Pull ups - 10

Deck Squats - 26

Sit Ups - 100

Mountain Climbers - 200

Scott - 41:20

Pull ups - 75

Deck Squats @45# - 50

Sit Ups - 250

Mountain Climbers - 500

Suresh - 39:20 (added dips instead of sit ups)

Pull ups - 19

Deck Squats - 20

Sit Ups - 60

Mountain Climbers - 140

Vijaya - 46:30

Pull ups - 45

Deck Squats - 35

Sit Ups - 150

Mountain Climbers - 400

Frankie - Not timed

Pull ups - 

Deck Squats - 

Sit Ups - 

Mountain Climbers - 

2/3/2014

Burpee Challenge Day 99

Small group for Monday. I wanted to break up the interval training and do some other work.  There was no time, no set order just do everything before starting over.  This took a lot longer than I thought it would for all of us.  First time using a (fake) ab wheel with the group. 

2x

5 Sprints

10 (Each) Lunges

10 Squats

25 Burpees

30/45 Basketball Jumps

30/60 Plank

15/25/50 Dips

25/40/80 Push Ups

10 Shoulder Press/OHPU

3/5/10 Ab Wheel

20 Overhead Sit Up

2/2/2014

Burpee Challenge Day 98

2/1/2014

Burpee Challenge Day 97