7/14/2014

Nasty workout for Harpreet's last day.  Great work everyone.  Way to push through this nasty workout.

18-1 – Alternating by 3 - Timed

*** 5x Run up and back after every 3rd Set ***

Set 1 (Rounds 18, 15, 12, 9, 6, 3)

Burpee

V-Up

Dips

Set 2 (Rounds 17, 14, 11, 8, 5, 2)

Jumping Squats

OH Sit Ups

2x Push Ups (34, 28, 22, 16, 10, 4)

Set 3 (Rounds 16, 13, 10, 7, 4, 1)

Dive Bomber Push Ups

3x Bicycle Sit Ups (48, 39, 30, 21, 12, 3)

10x Mountain Climbers

Sent from my mobile. Please excuse any typos. 

7/29/2014

Sent from my mobile. Please excuse any typos. 

VJ's transformation from december 2013 to july 2014

7/28/2014

Great work today - everyone killed this workout a lot faster than I expected!  I guess that means I have to make tomorrows workout harder.

5x
10 Alternating DB Snatch
5 Slashers (each)
5 Deck Squats
10 in-n-out abs
20 Double Sit Ups

Buy Out – 200/400 Mt. Climbers

* Every 60 seconds do 5/10 Push Ups

Scott and Vijay did 10 Push Ups, everyone else did 5.
Scott did all right hand snatch after first round (broken finger)

7/25/2014

Hot day to go out and run.  Totally worth it at the end.  Great work - small group.

20 rounds

Every 90 Seconds:

Run 60 Yards
5 Lunges (Each)
5 Jumping Squats
10/15 Push Ups

Sirish and Rahul did 8 Rounds then went in and did some lifting

Kira did 10 Push Ups first 10 rounds then none

Scott did 15 Push Ups

Ajay and Dinesh did 10 Push Ups

7/24/2014

This time, we timed first part for comparison of old times and then added the rest and continued timer for the whole workout. Every single person did better this time than in May... by far! Today is another workout you should all feel really accomplished with!  Great work today!

Timed (Compare to 5/13/2014 and 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

First/Total (including 3 minute break)/Old
 ** Everone did Max except Inder **
Bhanu - 22:21/38:31/25:15 (PR)
Harpreet - 24:35/40:45/29:42 (PR)
Inderjeet - 14:36/27:39/NA
Kira - 20:56/34:05/29:07 (PR)
Rahul - 24:40/40:30/25:15 (PR)
Scott - 15:06/28:16/17:55 (PR)
Sirish - 19:50/33:30/23:45 (PR)
VJ - 22:45/ 36:35/29:43 (PR)

7/23/2014

Soccer

7/22/2014

Stations
4x (50 seconds work, 10 seconds rest)
Plank Rows
Jump Rope
Sit Ups
Level 1 Drill
Static Squat
Russian Twists
Shoulder Press
Liners
Dips

7/21/2014

Amazing work today.  Just awesome to see how hard everyone worked and almost everyone crushing their old times from just over a month ago and to see where everyone was from the first time they did this.  Rahul gets a pass because he has been out a lot recently and has been getting back slowly.

Compare this to 6/16/2014

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

Time/Last Time

Ajay - 34:20 (Minimum)/44:05 (Minimum on Push ups, Max other)

Bhanu - 34:56 (Max)/40:04 (Max)

Dinesh - 36:00 (Max)/46:50 (Max)

Harpreet - 40:07 (Max)/41:35 (Max)

Kira - 30:12 (Max)/32:52 (Max)

Rahul - 36:05 (Max)/35:52 (Max)

Ray - 35:00 (2 rounds)/43:30 (Min, Half Burpees)

Scott - 22:52 (Max)/24:59 (Max)

Sirish - 31:50 (Max)/33:46 (Max)

Vijay - 36:39 (Max)/44:38 (Max)

PRs for Bhanu, Dinesh, Harpreet, Kira, Scott, Sirish, Vijay

Ajay would have had a PR if he had done the extra 75 sit ups and bicycles... He crushed his time.

7/18/2014

5x
25 Squats
20 Alternating High Knee + Twist
15 Box Jumps
10 Jump Squats
5 Burpee

21-15-9
Box Jumps
Slashers
Deck Squats
OH Sit Ups
Dive Bomb Push Ups

Kira: 

3x

25 Swiss Ball Glute Raises

60 Second Plank

30 Sit Ups

25 1-Leg bridge (each)

7/17/2014

Same workout as 3/27/2014. 6 of the 8 people who did this today did it on the last date. Great work.

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

Ajay - Middle

Bhanu - Max

Dinesh - Middle

Harpreet - Max

Kira - Max (Subbed 10 Straight Leg DL @ 75# for burpees)

Scott - Max

Sirish - Max

Suresh - Middle Mountain Climbers/Low 5x

7/15/2014

Compare to 2/6/2014 - same workout, half the running.

For those that did this before, most of the times went up a few minutes but the running took 4-6 minutes each set this time instead of 2-3 minutes it took last time so the 3 minutes added time is made up for with the 4-6 minutes of extra running.  And for Bhanu... he went full beast mode - beating his time by almost 3 minutes from last time while adding all the running!

Great work today!

For Time:
20x Run Up and Back (800 meters)

10x
5 Push Ups
10 Sit Ups
15 Squats

100 Mountain Climbers

5x
5 Lunges (Each)
10 Dips
15 Bicycle Sit Ups (Each)

20x Run Up and Back (800 meters)

After time:
Max Rep Pull Ups

Bhanu - 22:21
Dinesh - 28:00
Harpreet - 26:40
Kira - 23:15
Rahul - 22:35
Scott - 24:03 (w/ 20# weight vest)
Sirish - 25:00
Vijay - 32:03

7/14/2014

10x
30 High Knees (total)
15 Squats + 10 Sec hold at bottom
50 Mountain Climbers (total)
10 Decline Push Ups
40 Flutter Kick + OH Weight
15 Bicycle Sit Ups (Each)
10 Dive Bomber Push Ups

7/11/2014

Nasty, nasty workout.  I send the workout on Thursday night and only Harpreet was brave enough to join.

10x Run up and back 

Max Pull ups

5x

50 double sit ups

40 squats

30 spiderman push ups

20 v-ups

10 box jumps

3x

10 side bends (each) 

10 sumo deadlifts 

10 shoulder press

Max Pull ups

10x Run up and back

Harpreet did 1/2 of the 5x workout

Scott Subbed max dips for max pull ups

Noon
Sirish did some lifting - Bench
Rahul ran on the treadmill
Kira did Elliptical and Shoulder Press

7/10/2014

Soccer!

Only 5 people came up but was told it was really fun.

I got my Spin on after work.

7/9/2014

3rd really, really tough day in a row.  We are all hurting from the work the last few days and now this.  PRs around for lots of people on the Tabata work. Great Job!

Jingle Jangles

Tabata Push Up

Tabata Sit Up

Tabata Squat

3x

5 Run Up and back

50 Mountain Climbers

10 Spiderman Push Ups

Kira:

Elliptical 10 minutes, level 10

Tabata Push Up

Tabata Sit Up

2x

25 Swiss Ball Glute Bridge

25 Swiss Ball Leg Curl

Elliptical 11 minutes, level 10

Tabata Push Up

Ajay - 16-14-10-10-8-7-6-5=76

Bhanu - 18-17-10-9-7-7-6-5=79

Dinesh - 19-15-13-9-8-7-6-7=84

Kira - 18-10-9-9-8-8-9-9=80

Rahul - 

Scott - 26-24-15-12-11-10-11-10=119

Sirish - 27-22-12-6-6-6-3-6=88

Suresh - 17-15-7-8-4-6-5-3=65

Vijay - 15-15-9-4-20-15-10-12=100 (PR - Old was 78)

Tabata Sit Up

Ajay - 8-10-9-9-9-10-9-9=73

Bhanu - 16-16-16-16-15-15-11-14=119

Dinesh - 17-15-15-15-14-11-12-13=112

Kira - 15-15-14-13-13-14-13-14=111 (PR - Old was 84)

Rahul - 

Scott - 20-20-18-18-1514-13-15=133

Sirish - 16-17-18-19-14-13-13-11=121

Suresh - 12-11-9-8-8-8-7-7=70

Vijay - 10-10-11-10-11-10-10-12=84

Tabata Squat

Ajay - 13-11-14-13-10-13-13-17=104

Bhanu - 15-17-18-17-17-17-19-19=139 (PR - Old was 132)

Dinesh - 14-15-15-13-15-13-15-18=110 (PR - Old was 100)

Rahul - 

Scott - 23-22-21-21-20-20-21-21=169

Sirish - 17-19-17-14-10-12-12-17=118

Suresh - 13-13-14-12-14-13-16-16=116

Vijay - 9-8-10-10-10-12-16-18=93 (PR - Old was 64)

7/8/2014

3x
5 Pause-Squats @ Med/Heavy
10 Box Jumps
10 Jumping Squats (BodyWeight)
3 Run up and back

5x
5 Push Ups
5 Wide Push Ups
5 Narrow Push Ups
5 Decline Push Ups
5 Slashers (Each)
5 Deck Squats

3x
50 Bicycle Sit Ups (Each)
100 Mountain Climbers (Total)


Kira:
5x
5 Push Ups
5 Wide Push Ups
5 Narrow Push Ups
5 Decline Push Ups
5 Shoulder Press 2@2x20, 3@2x15
5 Slashers (Each) @ 35

3x
50 Bicycle Sit Ups (Each)
30 Alternating 1-leg bridge

15 minutes Elliptical
Hill/Interval level 10

7/7/2014

1-10-1 – Time capped at 40 minutes (not firm)

Squats

Push Ups

V-Ups

2x bicycle sit ups

OH Sit Ups

Box Jumps

Diamond Push Ups

Plank Rows

In and out Abs

*Run ups and back after each round

Scott Sub ab wheel for Plank Rows

Rounds - OH Situps/Plank Rows

Ajay - 1-10

Bhanu - 1-10-8

Scott - 1-10-1 45#, about 43 minutes

Sirish - 1-10 45#/30# about 30 minutes

Vijay- 1-10

Kira:

10 Minutes Elliptical

               1:30 Light

               7 Medium hard

               1:30 Light

25 Swiss Ball Glute Bridge

25 Swiss Ball Leg Curl

10-1

Push Up

V-Up

2x Bicycle Sit Ups

25 Swiss Ball Glute Bridge

25 Swiss Ball Leg Curl

10 Minutes Elliptical

               2 Light

               6 Hard

               2 Light

7/1/2014

"Ball 50" - timed - 13:33 (PR from almost 5 years ago was 14:22 - 11/7/2009)
With 20# ball
50 Sit ups
50 Double unders
50 Sit ups
50 Walking lunge steps
50 Sit ups
50 Burpees
50 Sit ups

20-15-10-5
Deadlift @115% bodyweight
Pull Ups
Dips
Push ups