3/31/2014

10-1

Dips

DB Swings

Lunges (2x Squats)

Push Ups

Double Sit Ups

15x Run Up and Back

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(Scott and Rahul)

10-1

Pull Ups

2x Dips

DB Swings

Lunges (Each)

2x Push Ups

2x Double Sit Ups

15x Run Up and Back

3/27/2014

100/200/300 Mountain Climbers

5x

5/7/10 Burpees

10/15/20 Diamond Push Ups

10/15/20 V-Ups

20/30/40 Bicycle Sit Ups

100/200/300 Mountain Climbers

3/26/2014

Yoga

3/25/2014

Partner Thrusters – 10-1 Ladder

10-1

Slashers

Dips

Double Sit Ups

5x

3x Up and Back Run

10 Wide Push Ups

10 In and Out Abs

3/24/2014

Introduced Ball Slams today.  New movement, hard workout.  Nice job!

50/75/100 Push Ups

25 Box Jumps

10-1 Ladder

Burpees

Deck Squats

Russian Twist

15/25 Ball Slams

Max Pull Ups

WoD Weights (Deck Squat/Russian Twist):
Ajay -
Bhanu - 25/25
Dinesh - 25/20
Harpreet -
Rahul - 35/25 (6 Rounds), 25/25 (4 Rounds)
Salit - 10/5
Scott - 45/45
Sirish - 45/45 (5 Rounds), 45/25 (5 Rounds)


Max Pull Ups:
Ajay -
Bhanu -
Dinesh -
Harpreet -
Rahul - 6
Salit - 0
Scott - 20
Sirish - 10

3/21/2014

1x Max Pull Ups

AMRAP - 15 minutes

Run Up and Back

10  Push Ups

Run Up and Back

10 Sit Ups/V Ups

Run Up and Back

10 DB Snatch

Run Up and Back

10 Ski Abs

1x Max Pull Ups

3x Deadlift

AMRAP

Ajay - 3+Run+10+Run+10 V Ups

Bhanu - 7+Run+10+run+10 V Ups @ 20# Snatch

Dinesh - 5+Run+10+Run+10+Run+1 Snatch @ 25# Snatch

Gowtham - 4+Run+10+Run+10 V Ups

Harpreet - 6 @ 20# Snatch

Salit - 5+Run+10+Run+10+run+10 Snatch+run+5 Ski Abs

Scott - 7+Run+10+Run+10+Run+10+Run @ 40# Snatch

Sirish - 8+Run+3 Push Ups @ 30@ Snatch

Vijay - 5+Run

Pull Ups

Ajay - 4, 4
Bhanu - 4, 3

Dinesh - 3, 3

Gowtham - 

Harpreet - 6, 5

Scott - 25, 20

Sirish - 

Vijay - 

Deadlift x10

Ajay - 45 (10), 115 (4), 115 (4)
Bhanu - 115, 115, 135

Dinesh - 135, 155, 155

Gowtham - 

Harpreet - 115, 115, 115

Salit - 20, 20, 20

Scott - 225, 295

Sirish - 135, 205, 155

Vijay - 

3/20/2014

Brutal nasty workout.  Time capped at 45 minutes.

DB Swing Form

Mountain Climber Form

120 Second Plank (timer only runs when you are in plank)

50/100 (Each) Bicycle Sit Ups

10x

5 Burpees

10 DB Swings

15 Box Jump

20 Sit Ups

25 Mountain Climbers (Each)

10 Up and back runs

Bhanu - 10 Rounds

Dinesh - 7 Rounds

Harpreet - 8 Rounds

Salit  - 10 Rounds

Scott - 10 Rounds

Sirish - 10 Rounds

Suresh - 6 Rounds

Vijay - 7 Rounds

3/19/2014

Yoga - 40 Minutes

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After work, Scott - Timed 10:18:

10 1-Hand DB Snatch @ 40#

25 DU

20 1-Hand DB Snatch @ 40#

50 DU

30 1-Hand DB Snatch @ 40#

75 DU

20 1-Hand DB Snatch @ 40#

50 DU

10 1-Hand DB Snatch @ 40#

25 DU

3/12/2014

Yoga

3/11/2014

10-1 - Timed

V-Ups/Double Sit Ups/Sit Ups

Box Jumps

2x up and back Farmer Carry on Odd rounds

- Rest 3 minutes -

10-1

- Alternating -

Even

Slashers

Dumbbell Swings

Odd

Shoulder Press/HSPU

Burpees

Timed WoD

Bhanu - 

Dinesh - 15:55

Gowtham - 15:05

Harpreet - 13:24

Salit - 

Scott - 13:06

Vijay - 19-24

Rahul, Suresh, Rajan and Sirish did the workout later in the day.

3/10/2014

10 Deck Squats

15/25 Mr Spectacular

10/15 Manmakers

4x

10 Burpees

15/30 Push Ups

50 lunges/Squats

20/40 Dips

3/7/2014

Quick workout, everyone went a little heavier than before.  Nice work today.

4x

20 Sumo Deadlift

20 Box Jumps

5x Up and Back

Scott - Timed 11:46

21-15-9

Hang Power Clean @ 135#

Pull Up

3/6/2014

AMRAP in 20 minutes

10 Push Ups

20 (Double) Sit Ups

40 Mountain Climbers

30 Power Snatch

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WoD Rounds:

Bhanu - 14+10+10

Dinesh - 10

Gowtham - 9+10

Harpreet - 10

Rahul - 13+10+20

Rajan - 8+10+10

Scott - 15+10+14

Salit - 11+9

Vijay - 14+10+20+10

3/4/2014

Bhanu was in Beast Mode again! He was crushing everyone on Jingle Jangles. Tied his Tabata Push Up Personal Best.

Harpreet beat his Tabata Push Up PR by 3.

Suresh beah his Tabata Push Up PR by 6!

Nice work today.

Jingle Jangles

Tabata Push Ups:

Bhanu: 19-18-9-7-8-7-6-8=82 (Tied PR)

Harpreet: 17-12-10-6-5-5-5-5=65 (PR by 3)

Purvaja (Incline on Bench): 14-12-10-8-7-6-6-2=65

Siva: 10-7-7-9-9-0-6-7=55

Rahul: 27-20-12-6-6-5-5-5=86

Scott: 27-23-13-11-10-10-9-9=112

Suresh: 17-12-10-8-7-6-4-6=70 (PR by 6)

Level 1 - Purvaja, Siva (2 rounds), Suresh

3x

10 Slashers

10 Russian Twists

20 Sit Ups

20 Dips

60 Second Plank

Level 2 - Bhanu, Rahul, Harpreet

3x

10 Slashers

10 Russian Twists

20 Overhead Sit Ups

25 Dips

90 Second Plank

Level 3 - Scott

3x

10 Slashers

10 Ab Wheel

10 Russian Twists

20 Overhead Sit Ups

30 Dips

90 Second Plank

3/3/2014

Bhanu was a machine today! Amazing work.

10x

10 (Each) Hooks

20 Basketball Jumps

30 Mountain Climbers

3x

5 Renegade Rows

10 Deck Squats

20 Burpees

--

Scott (Before Workout):

"Fran" - Timed - 4:55 (PR)

21-15-9

Thrusters @ 95#

Pull Ups