04/30/2014

Yoga.

Teeny tiny group.

04/29/2014

2x – Alternate 45/35 Seconds then 40/30
Jog
Power Jacks
Heisman
High Knees
Butt Kicks
Hit the Floor
Rest

3x – Alternate 45/35 Seconds then 40/30
Ski Jump
In-and-out abs
Level 1 Drill
Rest

Ski Jumps
Sprint – Up Downs

3x – 45 Seconds, last set 40 Seconds
Basketball Jumps
Power knee left/right
Side Suicide jumps
High Knee Oblique Twist
Rest


2x – 45 Seconds then 38 seconds
Cross jacks
8 Mountain Climbers+4 Moving Push Up+8 Wide Mountain Climbers
Floor Switch Kicks
Plank Punches
Rest

4/24/2014

Alligator Push Ups

Run Up-Back-Up (Rahul and Salit skipped)

3x

25/50 Basketball Jumps (Salit and Rahul Sub 15/30 Supine Rows + 20/40 Bench Dips)

Run Up-Back (Rahul and Salit sub Farmer Carry)

10/20 Ball Slams/Thrusters/ Squats (Salit and Rahul sub 10/20 Shoulder Press)

Farmer Carry Up-Back

25/50 Burpees (Rahul and Salit sub 10 minutes bike)

4/23/2014

Yoga - 45 minutes. Small group.

4/22/2014

3x 10 Squats (Rahul and Salit sub Straight leg deadlift)

10-1

Slashers

Overhead Sit Ups

Box Jump (Rahul skip, Salit sub 10 box step ups)

In and Out Abs (Rahul sub ab wheel)

100/200 Walking Lunges

(Salit and Rahul sub:

10 Shrugs

10 Calf raises - holding last shrug) 

200/300 Mountain Climbers (Kira sub 300 jump rope)

4/21/2014

Another tough Monday workout.  Nice job everyone!

10x
5 Pull Ups (Scott, Sirish, Rahul for last 5 sets)
5 Burpees (Rahul/Salit sub Farmer Carry)
5 Goblet Squats (Rahul/Salit sub 5 Shoulder Press)
5 Deck Squats (Rahul/Salit sub 5 Upright Row)
5 Dips
5 V-Ups
5 Double Sit Ups
5 Sit Ups
5 Bicycle Sit Ups (Each)
5 Push Up Jacks
5 Spiderman Push Ups (Total)

4/18/2014

1 Run Up and Back

40 Shoulder Press (Scott Sub 20 HSUP)

2 Run Up and Back

75/100 Squats

3 Run Up and Back

30/50 Dips

4 Run Up and Back

50/75/100 Double Sit Ups

5 Run Up and Back

50/100/150 Push Ups

4 Run Up and Back

75/100/150 Bicycle Sit Ups (each)

3 Run Up and Back

50 Lunges (each)

2 Run Up and Back

25 Each Plank Dumbbell Row

1 Run Up and Back

100/200/300 Mountain Climber (total)

---

Bhanu - 42:00 - 120 Push Ups, max everything else

Dinesh - 44:33 - Minimum Reps, 25# Row, 25# Shoulder Press

Kira - --- - Max Reps Except pushups, 10# Shoulder Press, no Rows or Mountain climbers, 2 extra run

Rahul - 41:30 - Max reps, 30# Row, 30# Shoulder Press

Rajan - Something:50, minimum except mountain climbers

Salit - 36:00 - Min Reps, 5# Shoulder Press, 10# Row

Scott - 38:38 - Max reps, 60# Row

Sirish - 

Vijay - 

4/16/2014

Small group for Yoga today.

Double Unders

4/15/2014

21-15-9

Sumo Deadlift

DB Swing

21-15-9

2x Bicycle Sit Ups (Each)

V-Up

Wide Push Up

Lunges (Each)

2x

200 Jump Rope (Scott: 100 Double Unders)

25 Box Jumps

4/14/2014

Welcome Back Siva!

Timed:
3x
10x Up and Back Run
20 OH Walking Lunge (total)
10 Hand Release Push Ups


5/10/15 Pull Ups
50/100 Squats
25/50 Dips
50/100 Squats
5/10/15 Pull Ups

WoD (Times/Weight)
Bhanu - 12:00/25#
Dinesh - 11:30/25#
Harpreet - 11:21/35#
Rahul - 11:27/45#
Rajan - 11:08/35#
Salit - 12:49/10#
Scott - 9:39/45#
Sirish - 9:43/45#
Siva - 11:30/25#
Vijay - 12:39/35#

4/11/2014

Squats, Deadlift and Shoulder press all with bars.  Good heavy day of lifting.

3x

10 Squat

5 (Each) Lunge

3x

10 Deadlift

3x

10 Shoulder Press

5x

10 (Each) Side Bends

10 V-Up

20 (Each) Heel Touch

10/20 Push Ups

Notes:

Scott did 1x10 Deadlift

Rajan modified weighted box jumps for some work

4/10/2014

Weights and Times posted later

Timed:

5x

10 DB Snatch

15 Box Jump

5/10/25 Pull Ups

20 Run Up and Back

50/100 Bicycle Sit Ups

200/350 Mountain Climbers

50/100 Bicycle Sit Ups

20 Run Up and Back

5/10/25 Pull Ups

---
Timed WoD (Time/Snatch Weight/16 or 20" box):
Ajay - 9:26/20#/16"
Bhanu - 5:50/25#/16"
Dinesh - 6:53/25#/16"
Harpreet- 5:20/25#/16"
Rahul - 6:20/30#/half at 20" half at 16"
Salit - ~5:00/10# R, 5# L/Mini box
Scott - 5:25/50#/20"
Sirirsh - 5:33/30#/20"
Vijay - 7:05/25#/16"

4/9/2014

Yoga

Small group, good work.

4/8/2014

What a great workout.  This is a benchmark workout to see where everyone is and where they came from. Compare this to 11/21/13 and 11/1/2013.  This is a way to mark your progress. Be proud of where you are today and where you can go tomorrow.

Such great work and effort by everyone today! Great job!

Warmup:

3x

10 Shoulder Press

10 Side Bends

Cindy (Modified)

AMRAP in 20 minutes

5 Push Ups

10 Sit Ups

15 Squats

Scott:

Cindy

AMRAP in 20 minutes

5 Pull Ups

10 Push Ups

15 Squats

Bhanu: 28+5+5

Dinesh: 28+5+10

Harpreet: 22+5

Rahul: 28+5

Salit: 23+5+10

Scott: 27+5+10+2

Sirish: 30+5+10+13
Suresh: 20+5
Tamas: 5 (did yesterday's workout before)
Ray: Auditing group, did some of WoD and some other work

4/7/2014

New Class time worked well today.  Tough 3 part workout, we broke up into groups to do the different workouts.

21-15-9

Renegade Rows

V-Ups/Sit Ups

2x Jumping Squats/Squats

2x Dips

3x

Bear Crawl Up and Back

3x Run Up and Back

25 Jumping Jacks

50 Mountain Climbers

3x

50 Bicycle Sit Ups

5 Jump Over Burpees

4 Side Burpees

3 180 Burpees

2 Double Burpees

1 High Jump Burpee

Ajay did sets 2 and 3. Vinood did parts of sets 2-3 but was doing other workout.

Dinesh did sets 1-2 later in the day.

4/4/2014

Small group.  Tough workout. 

"Jones Crawl" - Timed

3x

10 Deadlift

25 Box Jumps

2x

100 Jump Rope

100 Mountain Climbers

21-15-9

Shoulder Press (Scott Sub HSPU)

DB Swing

Burpee

Jones Crawl (Time, Weight, Box Height)

Dinesh - 9:49, 115#, 16"

Harpreet - 5:26, 115#, 16"

Rahul - 5:50, 135#, 20"

Scott - 3:36, 195#(rx), 20"

Vijay - 6:19, 135#, 16"

4/3/2014

4x

5-7-10 Wide Push Ups

5-7-10 Push Ups

5-7-10 Diamond Push Ups

5-7-10 V-Ups

10-15-20 Sit Ups

20-30-40 Bicycle Sit Ups

Run up and back

High Knees up and back

Butt Kickers up and back

3x

10 Alternating 1-Hand Snatch

10 In and out abs

10 Burpee

4/2/2014

Yoga

4/1/2014

Timed:
75/100 Push Ups
125/200 Sit Ups
200/300 Squats


-No more than 3 minutes rest-


15/25 Burpees
30/50 Dips
100/200 Mountain Climbers
30/50 Dips
15/25 Burpees

----
Time - Level I/II (Level I is max reps)
Ajay - 25:00 - II
Bhanu - 26:30 - I
Dinesh - 22:10 - II
Gowtham - 28:00 - II
Harpreet - 33:00 - I
Rahul - 25:15 - I
Salit - 15:10 - II
Scott - 18:46 - I
Sirish - 23:50 - I
Vijay - 33:24 - I