6/30/2014

Super small group... Just me today.

10-1 Timed - 26:10
Box Jumps @ 20"
Pull Ups
Burpees
Shoulder Press @ 2x45#
Squat @ 2x45#
OH Sit Ups @ 45#
Decline Push Ups @ 20"

6/27/2014

Great work to finish off a tough week and a hard last few weeks.  Have a great week off!

5x
10 Renegade Row
10 OH Sit Up
10 V-Up
25 Squats
15 Lunges (each)
10 Sumo Deadlift

6/26/2014

Really tough, really long workout today.  The running was just over 1 1/4 miles total plus everything else we did.  Great work, everyone!

10-1

Run Up and Back

Russian Twist

Double Sit Up

Push Ups

Dips

Side Bends

Burpees

Deck Squats

DB Swings

(Rahul did 7 rounds)

Kira (No Elliptical for last 2 rounds due to time): 

10-1

Russian Twist (each side)

Double Sit Up

OH Sit Up

Push Ups

Dips

Shoulder Press

Side Bends (each)

Plank (In seconds x10)

* 1 Minute Elliptical Level 14

Purvaja

Stretch – Hold each 30-45 seconds

Standing Forward Bend

Standing Frog

Knee to chest (Each/Both)

Scorpion – Each side

Piriformis Stretch (Pigeon Pose)

Bridge

10-1

Run Up and Back

Russian Twist

Crunches x2

Push Ups

Dips

Side Bends

Plank (In seconds x10)

Stretch – Hold each 30-45 seconds

Standing Forward Bend

Standing Frog

Knee to chest (Each/Both)

Scorpion – Each side

Piriformis Stretch (Pigeon Pose)

Bridge

6/25/2014

Volleyball!

4-4 for 3 games then 3-3 for another game. All games to 11.  No penalties.

6/24/2014

Deadlift

2x 20 @ Light

1x10 @ Normal

1x5 @ Heavy

Bench Press

2x 20 @ Light

1x10 @ Normal

1x5 @ Heavy

3x

20 OHS

10 Shoulder Press

Add caption

6/23/2014

"Box Jump Annie"
50-40-30-20-10
16"/20" Box Jump
Sit ups

10x - Timed
50 Mountain Climbers (Total)

15 Push ups

"Box Jump Annie"

Time/Box Height

Bhanu - 12:00/20"
Dinesh - 15:00/16"
Harpreet - 13:50/16"
Rahul - 12:41/16"
Scott - 7:52/20"
Suresh - 18:50/16"
Vijay - 14:00/16"

Timed 10x

Bhanu - 14:51
Dinesh - 15:49
Harpreet - 15:06
Rahul - 11:40
Scott - 9:44
Suresh - 13:50
Vijay - 13:00

Kira: 

Elliptical – 20 minutes

Alternate level 6 and level 10 every minute

5x

10 Straight leg Deadlift
15 Push ups

25 Sit Ups

25 Bicycle Sit Ups (each)

50 Mountain Climbers

Purvaja: 

Treadmill

10x

Walk 1:15

Run 45

5x

10 Side Bends (each) @ 15#

10 Push Ups

15 Sit Ups

20 Bridge + leg lift

20 Deep Squats

6/20/2014

A small group and everyone split... perfect day for weights. 

Bhanu, Dinesh, Harpreet and Rahul Scott:

3x20 Shoulder Press (Light)

3x20 Deadlift (Light)

50 Floor Back Extensions

3x10 Upright Row

200 Wide Mountain Climbers

100 Double Sit Ups

Purvaja:

21-15-9

Shoulder Press

2x Sit Up

3x Bicycle Sit Ups

1 Leg Bridge (Each)

Swiss Ball Glute Bridge

Swiss Ball Leg Curl

10 minutes Elliptical

Kira:

21-15-9

Sumo Deadlift

V-Up

3x Bicycle Sit Ups

Swiss Ball Glute Bridge

Swiss Ball Leg Curl

10 minutes stretching

---

Deadlift/Shoulder Press/Upright Row

Bhanu - 

Dinesh - 

Harpreet - 

Rahul - 

Scott - 185, 2x205/3x10@95/115, 135, 165

Purvaja - 2x10# Shoulder press

Kira - 45# Sumo Deadlift

6/19/2014

Welcome back Purvaja!  Last workout for Rajan... Good luck on your next adventure!  Looks like we are getting handstands going with the group now.  

3x

20 High Knees (Each)

20 Butt Kickers (Each)

15 Heisman (Each)

10 1-2-3 (Each)

5 Hit the Floor (Each)

3x

10 Ski Jump (Each)
10 In-and-out abs
5 Ski Abs (Each)

5 Level 1 Drill

3x

5 Suicide Jumps

10 Cross Jacks (Each)

10 Power Knees (Each)

15 Push Up Jacks

10 High Plank Knees (Each)

10 Low Plank Knees (Each)

Purvaja did:

Walk 5 minutes

Page 1 Exercises + Scorpion

Slow and hold each one 30-45 seconds

5x - Alternate

1 minute walk

30 seconds jog

3x - Slow

10 Leg Extensions Backwards (Each)

10 Leg Extensions Side (Each)

5x - Alternate

1 minute walk

30 seconds jog

Page 1 Exercises + Scorpion

Slow and hold each one 30-45 seconds

Walk 5 minutes

6/18/2014

1-10

Burpees

Slashers

Deck Squats

OH Sit Ups

4-Count Flutter Kick + OH Weight

10-1

DB Swings

3x Squats

Basketball Jumps

V-Ups

3x Bicycle Sit Ups

Slashers/Deck Squat/OH/DB Swing
Dinesh - 35/25/25/25
Harpreet - 35/35/35/30
Kira - 25/25/25/25
Rajan -
Scott - 45/45/45/65
Sirish - 45/45/45/65
Suresh - 25/25/25/25
Vijay - 35/35/35/65

6/17/2014

"Jones Crawl" - Timed - Compare to 4/4/2014

3x

10 Deadlift

25 Box Jumps

 ---

100 Jump Rope

15 Burpees

50/100 Double Sit Ups

100 Jump Rope

--- 

3x

20 Shoulder Press/10HSPU

10 V-Up

" Jones Crawl"

Time/Weight/Box Height

Ajay - 8:55/135,135,115#/16"

Bhanu - 5:09/155#/16"

Dinesh - 8:06/135#/16"

Kira - 5:02/95#/16"

Rahul - 6:03/185#/16"

Rajan - 5:01/205#(RX)/20"

Scott - 3:06/205#(RX)/20"

Sirish - 4:23/205#(RX)/20"

VJ - 10:04/135#/16"

Last time we did this:

Dinesh did it in 9:49 @ 115#.  He crushed it this time - and he stopped to fill up his water

Rahul added 70# (lowered his box jumps after yesterday's workout) and still was only behind by 13 seconds

And this happened (Kira would beat me if I failed to mention she held that a longer than I did):

6/16/2014

Huge class today. Great work, everyone!

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

Compare to 2/18/2014

Ajay - 44:05 (Max except Min Push Ups)

Bhanu - 40:04 (Max)

Dinesh - 46:50 (Max)

Gowtham - 35:40 (Min)

Harpreet - 41:35 (Max)

Kira - 32:52 (Max)

Rahul - 35:32 (Max)

Rajan - 34:07 (Max)

Ray - 43:30 (Half except burpees)

Scott - 24:59 (Max)

Sirish - 33:46 (Max)

Suresh - 39:50 (Min)

Vijay - 44:38 (Max)

6/13/2014

Volleyball - For Penalties
Server decides penalty for team losing the serve

6/12/2014

Bench Press

20 @ Light

2x5 @ Heavy

Wide Bench Press

3x5

3x10 Thrusters

5x

10 V-Ups

25 Bicycle Sit Ups (each)

Bench press Light/Heavy/Wide/Thrusters

Bhanu - 85/95/95/60

Dinesh - 

Harpreet - 

Rahul - 

Rajan - 

Scott - 155/225/135,155/95,95,115

Vijay - 115/145/ /65

06/11/2014

Really Really tough today.  Great Job!

10x Run up back

10-1

2x High Knees (Each)

2x Butt Kicks (Each)

Heisman (Each)

2x Basketball 180 (alternating)

Squat Hooks (Each)

Frog Jumps (Front & Back)

Power Knee (Each)

Hit the Floor (Each)

Suicide Jumps

Ski Abs (Each)

Switch Kicks (Each)

*3 Level 1 Drills Each Round

Kira had to leave at the end of round 6.

Ray got through a few rounds.

Suresh got through a few rounds.
Vijay did this On Friday

06/10/2014

3x
10 Lunges (each)

3x
10 Deadlift

5x
20/30 Push Ups
20/30 Double Sit Ups
10 DB Snatches

Scott - Sub 65# Sumo DL for DB Snatches
Kira - Sub 20# Sumo DL for DB Snatches, last 3 rounds of Push Ups were from knees

Lunges/Deadlift/Push Up Reps/Double Sit Up Reps/Snatch

Ajay -
Bhanu -
Dinesh -
Harpreet -
Kira -
Scott - 1x165#, 2x145#/255#/30/30/65# Sumo DL
Sirish - 135#/185#/30/30/30#

6/9/2014

On The Minute

Burpees

After failure:

10 Deck Squats

50 Sit Ups

100 Mountain Climbers (Total)

150 Bicycle Sit Ups (Each)

100 Mountain Climbers (Total)

50 Sit Ups

10 Deck Squats

Burpee rounds:

Bhanu - 13

Dinesh - 11

Gowtham - 11

Harpreet - 12

Kira - 13+10

Rajan - 12

Salit - 13

Scott - 16+12

Sirish - 13+5

Vijay - 12+10

6/6/2014

Time capped at 40 Minutes

25 Burpees

20 Deck Squats

100/150/200 Mountain Climbers

30/50/75 Push Up Jacks

30/50/75 Basketball Jumps

75/100/150 Bicycle Sit Ups (Each)

10x Liners (Up and Back)

30/50/70 Spiderman Push Ups (Total)

20/35/50 Thrusters

20/35/50 V-Ups

Max Pull Ups

Time - Light,Middle,Hard/Deck Squat/Thruster/Pull Ups

Ajay: 33:56 - Middle (push ups Light)

Bhanu: 40:00 - Hard (50 Push Ups)/35#/20@2x20#, 30@2x15#/

Dinesh: 40:00 - 

Gowtham: 33:00 - Light

Harpreet: 40:00 - Middle/35#/2x20#/10

Kira: 30:57 Middle (After, did up to hard on all sets)

Rajan: 32:30 - Middle

Salit 40:00 - Light Push Up/Thrusters, Middle Everything Else

Scott 37:50: Hard (300 mountain climbers)/45#/65#/21

Suresh: 35:00: Light

Vijay - 40:00 - Hard/ /2x20#/

6/4/2014

Timed WoD - Compare to 2/25/2014

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

2/25/14 time in (RED)

Ajay - 30:25

Bhanu - 24:00 (25:02)

Dinesh - 29:00 (35:00)

Harpreet - 29:19

Kira - 26ish - Half of 2nd run and all of 3rd run done w/ 20# vest

Rajan - 23:07

Salit - 35:00

Scott - 33:48 - w/ 20# vest through 2nd run (35:53)

Sirish - 34:20

Vijay - 25:17 (29:23)

6/3/2014

25/50 Dips

2x

1x Up and Back Lunges

2x Up and Back Farmer Carry

3x Up and Back Run

3x

10 (each) Side Bends

15 OH Sit Ups

20 Double Sit Ups

25 (each) Bicycle Sit Ups

30 (total) Flutter Kicks

2-3 Sets Bench Press

Farmer Carry/Side Bends/OH  Sit ups/ Flutter Kick/Bench (reps@weight)
Ajay - 2x45#/35#/25#/35#
Dinesh - 2x35#/  /#25#/25#/10@125#
Harpreet - 2x45#/35#/35#/35#/2x10@115#,2x5@135# + 3x10 Shoulder press @60#

Kira - 2x45#/1@23#, 2@35#/25#/25#/10@45#, 5@65#
Rajan - 2x10@@135#, 2x10 @#145#
Salit - 2x15#/20#/10#/10#

Scott - 2x45#/65#/2@55#, 1@65#/2@55#, 1@65#/10@205#, 3@245#, 1@265# + 3 sets of 50 Dips

6/2/2014

AMRAP in 38 Minutes
3 Burpees
8 DB Swings
38 Mountain Climbers

Rounds/DB Weight
Ajay - 21/25#
Bhanu - 29+3/30#
Dinesh - 15/25#
Gowtham - 18+3/20#
Harpreet - 22/35#
Kira - 29+3+8+29/25#
Ray -
Salit - 23+3+8/10#
Scott - 24+3+8/65# (38 pull ups after)
Sirish - 29/55#(first 10), 35# (remainder)
Suresh - 12 Then did other workouts
Tamas -
Vijay - 21+3/55#