5/30/2014

Tough, tough workout to lead into the weekend.  Insanity drills done differently - not as a group but as sets.

Buy In - 10 Level 1 Drills

5x

20 Basketball Jumps

10 Power Push Ups

10 (Each) Plank Punches

5x

10 (Each) Squat Hooks

10 Push Up Jacks

5 (Each) Side Suicide Jumps

5x

10 (Each) High Knee Oblique Twist

10 (Each) Ski Abs

10 (Each) Switch Kicks

Buy Out - 10 Level 1 Drills

***Level 1 Drill = 4 (Each) mountain climber + 4 Push Up + Jump***

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Kira did all but last set of 5x and did last set of Level 1 drills

Suresh did 1 round of 2nd set
Ajay did 3 rounds of 2nd set

5/29/2014

Squats 3x10

Squats 2x5 (Heavier)

(If OK with more weight)

Deadlift 2x10

Deadlift 2x5 (Heavier)

(If OK with more weight)

Alternating with partner:

5x

P1) 5 Renegade Rows (Heavy)

P1) 25 Sit ups

P2) Flutter Kicks + weight

Switch Partners

Weights (Squat/Heavy Squat/Deadlift/Heavy Deadlift/Renegade Row/Flutter Kick)

Ajay - 75#/95#/95#/125#/20#/25#

Bhanu - 95#/100#/125#/145#/25#

Gowtham - 135#/155#/135#/0/

Harpreet - 95#/100#/135#/155#/25#/

Kira - 

Salit - 2x15#/0/25#/0/10#/15#

Scott - (a2g + hold 3 seconds at bottom - all squats) 155#/185#, 205#/55#/2x25#

Sirish - 155#/185#/225#/0/55#/45#

Suresh - 

Vijay - 95#/100#/115#/125#/30#/

Scott, Sirish, Gowtham did 3 sets of partner work.

5/28/2014

1-10-1

Squat

Lunge (each)

Dips

Diamond Push Up

Push Up

Hand Up Push Up

Wide Push Up

Sit Up

Double Sit Up

V-Up

Bicycle Sit Up

*20 Total WIDE Mountain Climbers after each ODD set

*20 Total Mountain Climbers after each EVEN set

---

Kira - Did 1-10

Harpreet - Did 1-10

Ray - Did 10-6, no diamond push ups

Scott - Did 2x on bicycle sit ups

5/27/2014

6x

5 Burpees

10/15/20 Push Ups

15/20/30 Sit Ups

20/35/50 Squats

Farmer Carry Up and Back

Rest 2 minutes

4x

5 Up and Back Liners

10 Shoulder Press

10 Sumo Deadlift

10/20 Box Jump

Rest 2 minutes

50/75/100 Bicycle Sit Up

Push Ups/Sit Ups/Squats/Farmer Carry #/Shoulder Press #/Sumo DL #/Box Jump Height/Bicycle Rep@height

Bhanu - 20/30/50/2x45#/45#/45#/20@16"

Dinesh - 20/30/50/2x35#/45#/45#/20@16

Harpreet - 20/30/50/2x45#/2x25#/65#/20@16

Kira - 20/30/50(20 last set)/45#/2x15#

Salit - 10/30/50/2x15#/2x10#/20#/10 (step ups)

Scott - 20/30/50/2x45#/HSPU/65#/20@20"

Sirish - (5 rounds) 20/30/50/45#

Suresh - 10/15/20/25#

Vijay - 20/30/50/2x45#/2x25#/45/20@16"

5/23/2014

Any Order/Any Sets

50 Renegade Row

50 Deck Squat

50 Box Jumps

50 Burpees

50 Alternating 1-leg Dips (Total)

50 Plank Punches (Each)

10/25/50 Pull Up

Sirish did partial
Dinesh did not do dips or pull ups

5/22/2014

Jingle Jangles – 10 Rounds

1-10-1

Push Ups

V-Ups

3x Bicycle Sit Ups

Dips

5/21/2014

Had to change to time today so it was just me and Ajay.

21-15-9

Power Cleans

Box Jumps

Side Bends

Supine Rows

V-Ups

OHS

3x5 Deadlift

Power Clean/Box Jump Height/Side Bends/OHS

Ajay - 45#/16"/35#/25#

Scott - 135#/20"/45#/45#

Deadlift

Ajay - 3x5@95#

Scott - 1x5@315#, 2x5@345# 

5/20/2014

2x – 45/35

Jog

Heisman

3-2-1

High Knees

Butt Kickers

Hit the Floor

Rest

2x – 45/35 Seconds

Ski Jump

Ski abs

Level 1 Drill

Rest

Frog Jumps

Sprint – Up Downs

3x – 45 Seconds

Basketball Jumps

4 High Hook + 4 Low Hook + 4 High Jump Ropes

Side Suicide jumps

Rest

Plyo Jacks with hook

Power Push Up

3x – 45 Seconds (Last set was 35 sprint/45/35 second punch)
Sprint + 4 Jumping Lunges
4 Ski Abs + 4 Push up jacks + 4 in and out abs + 4 Spiderman Push Ups

Rest

Plank Punch

---

Times were set by (e.g. for the top set, first round was everything at 45 seconds, second round was everything at 35 seconds)

After workout: Scott, Vijay and Bhanu added 20 burpees and 10 knee to elbows (Attempted)

5/19/2014

Small group, good workout.  Tough, long workout that spread the work over the whole body and really got the heart and lungs going. 

10x

25 Bicycle Sit Ups (Each)

20 Double Sit Ups

15 Push Ups

10 A2G Sqauts

10 Box Jumps

5 Slashers (Each)

5 Plank Row (Each)

3 Burpees

Rounds completed/Slasher (#)/Plank Row (#)

Bhanu - 10/30#/25#

Dinesh - 7/25#/20#

Harpreet - 7/35#/25#

Kira - 7/25#/15#

Scott - 10/45#/55#

Vijay - 10/25#/30#

5/16/2014

Good cool down day to push some weights around and recover from the workouts this week.

3x

10 Alternating 1 hand Snatch

10 Side Bends

35/50 Each Bicycle Sit Ups

3x

10 Squat

3x

10 Sumo Deadlift

Snatch/SideBends/Squat/Sumo

Ajay: 

Bhanu: 

Dinesh: 30#/45#/2x10@95@, 10@105#/10@45#, 2x10@60#

Kira: 30 minutes elliptical and 3x10 Squat @95#

Rahul: 45#/45#/

Salit: 10#/15#/bodyweight and 10#/20#

Scott: 65#/65#/5x275, 2x305, 1x325# (didn't go deep enough)/5x65#+20# weight vest

Sirish: 55#/45#

Suresh: /45#/

Vijay:

5/15/2014

Timed (Compare to 2/4/2014):

100 Burpees

10/25/50/75 Pull Ups

25/50 Deck Squats

100/250 Sit Ups

200/400/500 Mountain Climbers (total)

Pick a level, break up sets any way you want

Full house today. Some old faces back. We took up all the room and overflowed into the side area. Awesome work.  Tough, tough workout. The few of us that ran this before, everyone either lowered their times or came close to times while greatly increasing the workout.  Amazing.

Time-Pull Ups/Deck Squats (Weight)/Sit Ups/Mountain Climbers

Ajay: 42:30 - 20/50(25#)/100/200

Bhanu: 49:27 - 32/50 (35#)/200/500

Dinesh: 41:32 - 15/25(25#)/100/200

Gowtham: 15/25(35#)/100/200
Harpreet: 53:00 - 25(25#)/50/250/500

Purvaja: 5 (sub lat pulls)/0/50/120 - 30 burpees
Rahul: 47:09 - 50/50(45#)/250/500

Salit: 44:30 - 10/25(10#)/250/500

Scott: 37:20 - 75/50 (45#)/250/500

Sirish: 43:10 - 75/50(45#)/250/500

Vijay: 54:06 - 75/50(35#)/250/500

Suresh

Siva

5/13/2014

Timed (Compare to 4/1/2014):
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 (Old Time)/Level I/II (Level I is max reps):
Bhanu: 25:15 (26:30)/Level I
Dinesh: 30:20 (22:10 on Level II)/Level I
Gowtham: 20:00 (28:00)/Level II
Harpreet: 29:42 (33:00)/Level I
Kira: 29:07 (n/a)/Level I
Salit: 20:05 (15:10)/ Level II (Level I for squats for form)
Scott: 17:55 (18:46)/Level I
Sirish: 23:45 (23:50)/Level I
Vijay: 29:43 (33:24)/Level I

5/12/2014

10-1

Burpees

Side Bends

Deck Squats

OH Sit Ups

4-Count Flutter Kick + OH Weight

Run up and back x2 after each round

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After

Scott:

10-1

Pull Ups

Dips

4x Bicycle Sit Ups

*Kira did this after the group

5/9/2014

Bench Press

Dead Lift

10-1

Jumping Lunges (each)

Jumping Squats

4x Bicycle Sit Ups

Not everyone did the ladder.  Good weight day, fun lifting time.

*Bhanu did this on Saturday

5/8/2014

Timed

5-10-15-20-15-10-5

Burpees

Dips

Shoulder Press

Decline Push Ups

V-Ups

--- 

Time/Shoulder Press Weights

Ajay - 35:00/ 2x15#

Bhanu - 29:35/ 2x15#

Harpreet - 36:20/ 2x25# (5, 10), 2x20# (rest)

Kira - 29:07 (subbed squats for shoulder press and no push ups on burpees last 2 sets)

Rahul - 28:40/ 2x30# (5, 10), 2x25# (15, 20) 2x20# (15, 10, 5)

Rajan - 31:00/ 2x20# (5, 10, 15, 20), 2x15# (rest)

Salit - 29:51

Sirish - 29:08/ 30#

Scott - 33:43/ HSPU

Vijay - 29:27/ 2x25#

5/6/2014

Timed – Capped at 40 Minutes

10 Run Up and Back

10-1
Renegade Row/Plank Row
3x Squats
2x 180 Basketball Jumps
V-Ups
Double Sit Ups
Bicycle Sit  Ups (each)

120 Second Plank

Max Pull Ups

20 Deck Squats
20 Burpees

---

Rounds Completed/Renegade Row Weight/Deck Squat Weight/Pull Ups

Ajay - 3/20#

Bhanu - Plank/25# (Completed workout after time)

Dinesh - 4/20#

Gowtham - 6+Renegade Row/20#

Harpreet - 4/25#

Kira - 38:55/15#/20-15#/1 Assisted

Salit - 36:25/10#/10#

Scott - 38:04/55#/45#/18

Sirish - 39:52/30#/45#/20

Suresh - 5/15#

Vijay - Ladder/25# (Completed burpees after time)

05/05/2014

5x Run up and back

5x

10 Burpees

10 Dumbbell Swings

10 Sumo Deadlifts

10 Dips

50 Mountain Climbers (total)

5x Run up and back

*

Rahul added 10 Pull Ups

Sirish and Scott added 10 Pull Ups and did 20 dips instead of 10

Bhanu, Vijay and Harpreet used the 65# KB for swings for possibly the first time.

05/02/2014

Weights

Tabata Sit Ups

4x5 Lunges (Each)
4x7 Deadlift

3x
Max push ups
Rest 1 minute

Tabata:

Ajay - 10-10-10-10-10-10-10-10

Bhanu - 15-16-18-17-18-16-15-16

Dinesh - 16-17-15-14-13-15-11-13

Harpreet - 14-14-13-13-12-13-11-13

Kira - 11-12-11-10-9-10-10-11

Kiran - 

Rahul - 15-14-16-15-14-12-11-12

Salit - 14-16-16-11-10-9-10-11

Scott - 20-21-20-17-15-15-14-15

Sirish - 19-21-19-21-18-18-15-13

Vijay - 10-10-11-11-10-11-11-11

Lunges:

Ajay - 

Bhanu - 

Dinesh - 3x70#, 1 Set squats @ 95#

Harpreet - 4x95#

Kira - 45#, 65#, 75#, 75#

Kiran - 4x45#

Rahul (sub 10 Squats) - 4x155#

Salit - 4x25#

Scott - 135#, 155#, 185#

Sirish - 

Vijay - 

Deadlift:

Ajay - 

Bhanu - 

Dinesh - 3x135#, 155#

Harpreet - 115#, 135# 135# 145#

Kira - 45#, 65#, 75#, 85#

Kiran - skipped

Rahul - 

Salit - 4x25#

Scott - 10@ 225#, 275#

Sirish - 

Vijay - 

05/01/2014

This was a really nasty workout.  Rough one for Kiran to come back to.

Timed (40 minute cap)
1-10-1
Box Jump
Push Ups
V-Ups
Bicycle Sit Ups (each)

Every Round:
Run up and back
2 Burpees
2 Deck Squats

Bhanu - 1-10-7 - Added 3 pull ups a round

Dinesh - 10-1 - 26:21 minutes, 25# Deck Squat

Gowtham - 

Harpreet -  36:57, 25# Deck Squat

Kira - 36:06, 15# Deck Squat

Kiran - 4-6 rounds then elliptical for 10-15 minutes

Rahul - 1-10-3 - Added pull ups, 35# Deck Squat

Salit - 39:07

Scott - 39:07 - Added pull ups, did 2x push ups and bicycle sit ups, 45# Deck Squat

Sirish - 36:06 - Added pull ups for first few rounds, 45# Deck Squat

Vijay - 1-10-7 - Added pull ups, 35# Deck Squat