11/26/2014

Nasty workout.  It was not any easier than July when we did this. 

Compare to 7/14/2014

Great work to everyone.  Kira got a PR. Scott got a PR. Raman almost broke 60 minutes on this.  

Overhead sit ups:

Kira: 25#

Raman: 25#

Scott: 65#

* Notes *

Kira - subbed Lat Pulldowns at 5 for Dive Bomb Push Ups and subbed 2-hand hammer press @ 15# for dips

Scott - did 2x dips and did Overhead at 65# instead of 45# from last time

11/25/2014

Awesome workout today! Tough week so far, only will get worse tomorrow.

Kira's weight on the left, Scott on the right

3x

10 Squats – (115/185) (Last set 125/195)

10 Side Bends – Each (45/75)

10 Deadlifts – (155/295) (Last set 165/305)

15 Box Jumps

25 Sit Ups

60 Second Plank

2 Minute Rest

11/24/2014

Timed (40 minute cap) - Compare to 5/1/2014

1-10-1

Box Jump

Push Ups

V-Ups

Bicycle Sit Ups (each)

Every Round:

Run up and back

2 Burpees

2 Deck Squats

Old times:

Kira - 36:06, 15# Deck Squat

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

**Notes**

Kira crushed her old time by 9 minutes - all while adding 10# to the deck squats and jumping on the 20" box

Scott beat his time by just over 10 minutes

Raman completed the whole thing under time

11/21/2014

11/20/2014

11/19/2014

Not Timed but max effort.  Compare to 5/19/2014.

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

Kira Crushed this from last time.  Added 10# to both Slashers and Rows and still completed all 10 rounds.  Progress is awesome!

11/17/2014

Timed - Compare to 5/15/2014

100 Burpees

10/25/50/75 Pull Ups

25/50 Deck Squats

100/250 Sit Ups

200/400/500 Mountain Climbers (total)

Break up sets any way you want

* Scott was the only one who was in on the 5/15/2014 workout for comparison.  PR by over 2 minutes.

11/13/2014

11/14/2014

21-15-9

Deadlift

Pull Up

Shoulder Press

5 Burpees

10 Side Plank Twist (Each)

20 Push up Jacks

40 V-Ups

20 Push up Jacks

10 Side Plank Twist (Each)

5 Burpees

2x

25 Basketball Jumps

50 Hook Jacks

100 Mt. Climbers (Total)

50 Hook Jacks

25 Basketball Jumps

30 Second Rest

11/12/2014

3x
15 Squats (med)
25/50 Sit Ups
25/50 Bicycles (each)

3x
15 Box Jump
10 Side Bends (each)
10 Sumo DL

25/50 Double Sit Ups
10/20 Burpee long jump
100 Walking Lunges
25/50 OH Sit Ups

vijay and bhanu update 11/11/2014

Tabata

Squats
Vijay   18 18 15 16 17 15 18 14 = 131
Bhanu 21 19 19 19 20 20 20 20 = 158

Push Ups
Vijay   16 15 13 12 8 8 8 9 = 89
Bhanu 23 22 13   9 6 6 6 8 = 93

Sit Ups
Vijay     8 10 10 11 13 14 12 16 = 94

Bhanu 16 19 18 18 17 17 18 16 = 139

mountain climbers(total)
Vijay   42 35 38 32 34 32 43 38 = 294
Bhanu 48 47 42 38 35 35 38 40 = 323

5x

5 deck squats (VJ 25#, BH 25#)

5 burpees

11/11/2014

21-15-9 (Scott added 6-3-1)
V-Up
Russian Twist
DB Swings
Shoulder Press/HSPU
Hand Release Push Up
Supine Row

100 Mt. Climbers
25 Burpees
100 Wide Mt. Climbers

Vijay & Bhanu update (11/10/2014)

1000 total

200 situps + 10 burpees

100 bicycle situps (each) + 10 burpees

100 double situps + 10 burpees

200 pushups + 10 burpees

200 squats + 10 burpees

100 flutter kicks + 10 burpees

100 mountain climbers

11/10/2014

"Tabata Something Else"
Tabata Squats
Tabata Push Ups
Tabata Sit Ups
Tabata Pull Ups

5x
5 Deck Squats
5 Burpees
5 Jumping Lunges (Each)
5 Plank Rows (Each)


Tabata
Kira - Total: 421
Squats: 20-21-20-20-19-15-16-18=149 (PR)
Push Ups (Incline on 20" Bench): 12-12-15-12-11-10-10-10=92 (PR)
Sit Ups: 22-23-20-19-19-20-18-20=161 (PR)
Jumping Pull Ups: 3-4-3-2-2-2-2-1=19

Raman - Total: 276
Squats: 16-16-17-17-16-16-16-16=130
Push Ups: 9-7-6-5-4-4-4-3=42
Sit Ups: 10-12-10-8-8-8-9-9=74
Pull Ups: 6-5-5-3-3-4-3-3=32

Scott - Total: 478 (PR)
Squats: 21-22-21-22-21-21-20-22=170
Push Ups: 26-25-12-13-12-12-10-10=120
Sit Ups: 19-17-18-17-15-15-13-13=127
Pull Ups: 15-12-7-6-6-5-5-5=61 (PR)


Deck Squat #/Plank Row #
Kira: 25#/20#
Raman: Skipped/
Scott: 45#/60#

11/3/2014-11/7-2014

Kira and Rama on their own this week. Scott did 2 short hikes, 5 days of snorkeling and 1 beach PT with a weighted ruck.

Monday:

Jingle Jangles (10 rounds, 30 on 30 off)

10-1

Slashers (each)

3x Bicycle Sit Ups

Supermans

Tuesday:

"Box Jump Annie" - Timed

50-40-30-20-10

16"/20" Box Jump

Sit ups

10x - Timed

50 Mountain Climbers (Total)

15 Squats

Wednesday:

10x Run around

5x

10 Pull Ups/Jumping Pull Ups/Lat Pulls

10 Shoulder Press

10 Lunges (each with shoulder press weight in hand)

10 V-Ups

5x Sprint up and back

Thursday:

Squat

2x 15@ Light

10@ Medium

10@ Medium Pause Squats

2x 5@ Medium Heavy

4x

60 second Plank

30 second Side Plank (each)

15 Supermans

60 second Rest

Friday:

20-1

Evens:

Jumping Jacks

2x OH Flutter Kicks

OH Sit Ups

Odds:

Smurf Jacks

Lunges (Each)

Burpee/Suicide Jump

Run 20 Around