12/3172014

Last workout of the year. It was a good one.

12/30/2014

3x
15 Second Push Ups
60 Second Plank
15 Second Push Ups
30 Second Side Plank (Each)
15 Second Push Ups
60 Second Plank
15 Second Push Ups
60 Second Rest

3x
15 Second Squats
60 Second Wall Sit
15 Second Squats
30 Second Static Lunge (Each)
15 Second Squats
60 Second Wall Sit
15 Second Squats
60 Second Rest

12/29/2014

5x
10 Bent over Rows
10 Shoulder Press
10 Slashers (Each)
25 Sit Ups
25 Bicycles (Each)
25 Heel Touches
50 OH Flutter Kicks
15 OH Sit Ups
15 Push Ups
10 Flys

Rows/Shoulder Press/Slashers/OH Flutter Kick/OH Sit Ups/Flys
Kira: 2x20#/2x20#/35#/35#/35#/2x15#
Raman: 2x25#/2x25#/25#/3@2x25#,2@35#/35#/2x5#
Scott: 4@135#,1@155#/2x40#/45#/4x50@65#,1x100@65#/4@45#,1@65#/2x40#
Sirish: 2x40#/2x30#//45#/45#/45#/4@2x25#,1@2x30#

12/27/2014

11 mile weighted ruck at Big Basin Redwoods State Park. 4 hours 15 minutes.

12/24/2014

30 seconds each

2x

Run

High Knees

Butt Kickers

Jumping Jacks

1-2-3

Hit the floor

High knee oblique twist

Rest

Plank hops

Plank oblique rotation

Spiderman push ups

Basketball Jumps

Plank Push Ups

Rest

6 Inches
Flutter Kicks
Scissors
Knees In-Out

Level 1 Drills

Rest

Side Suicide Jumps

Switch kicks

Cross Jacks

Power Push Ups

Rest

Plyo Squat +high/low hook

Football drills

Suicide Jumps

Ski Abs

Rest

12/23/2014

"12 Days of Christmas" - Timed

Kira: 34:52
Scott: 35:34

50 Mt. Climbers
2 Deck Squat 45/25
3 3 Dips/Pull Ups
4 HSPU/Shoulder press @ 2x15
5 Squats
6 Sumo Deadlift 95/45
7 Sit Ups
8 KB Swings 65/30
9 Walking Lunges (Each)
10 Push Ups
11 Turkish Get Up 45/15
12 Burpees

The workout is done like the song.
1st round 50 Mt. Climbers
2nd round 2 deck squats and 50 mt. climbers
3rd round 3 Dips/Pull ups, 2 deck squats and 50 mt. climbers
etc...


Scott Weight on left, Kira on Right

12/22/2014

10x run up back

10x
Leg Complex
- 3 Lunges
- 3 Outside Lunges
- 3 Crossover Lunges
- 5 Squats
- 5 Jump Squats
10 Power Knees (Each)
10 Sit Ups
15 Bicycles (Each)
5 Side Plank Twist (Each)

25 burpees

12/19/2014

Squats
3x15 @ 185#

100 Push Ups
100 Sit Ups
150 Bicycles (E)
100 Double Sit Ups

10 Burpees
10 Bupree Box Jump
10 Burpee Long Jump
10 Burpee High Knee

12/18/2014

12/16/2014

Tough, fun workout. Total muscle fatigue stripping weight and just benching.  We each did 100 reps. The Burpees after were the worst.  Scott did 5 rounds, Raman did 4 (instead of the 3 on the board).

12/15/2014

Pain and suffering today.  It looked so doable when I wrote it out.

12/21/2014

We killed it today! This was a great day! Good, heavy lifting day after 3 tough interval days combined with a little heavy weights.

Raman had great form on both squats and deadlifts, Added good weights on both lifts.  Hit 155# Bench.

Kira put up 225# Deadlift - PR by 10#. Also put up 85# Bench and 175# Squat.

Scott put up a combined total of 1000# on the 3 lifts.

12/10/2014

45/30
Jog
Jumping Jacks
Jump Rope Side Jumps
Switch Kicks
Hit the floor
Rest

45/30
Squat Push Ups
In-Out Abs
Power Jumps
Rest

45/30
Alternating Pogo
Power Push Up
Globe Twists
Rest

45/30 on 5 rest
6 Inches
Flutter Kicks
Scissors
Knees In-Out
 
45 (20 rest)/30 (15 Rest)
Low Plank Hops
Rest
Low Plank Balance Hold
Rest
Low Plank K2E
Rest
Plank Oblique Rotation
Rest
Plank Walkers Left
Rest
Plank Walkers Right
Rest

12/9/2014

Much more fun than it looked.  Took more time too. Ended with playing around with handstands.

12/8/2014

Squats

3x10 – Med/Heavy

1x5 – 5 second pause

1x3 – 5 second A2G squat

Form – Turkish Get Ups

3x

10 Slashers

15 Supermans

20 Box Jump

25 Sit Ups

3x

20 Shrugs

10 Pull Ups

12/5/2014

"21st"

Happy 21st Amendment Day! Just me today so I got in some fun sets.

2x 21 + 22# Weight Vest
Box Jumps
Push Ups
Supine Row
Lunges (Each)
Dips

21
Deadlift @ 315#
Toe 2 Bar
Pull Ups
V-Up
Double Sit Up
Sit Up
Crunch
Bicycle (Each)

21 Flights of stairs + 22# vest

12/4/2014

Raman hit his PR in Tabata Sit Ups by a ton... 27 reps!!! Nice Work!

Tabata Sit Ups

2x
Round 1: 40 seconds, Round 2: 30 seconds
Jog
High Knees
Butt Kickers
Heismans
Hit the Floor

3x
Rounds 1-2 40 seconds, Round 3 alternating 30/40 seconds
Hook Jacks
Power Knees
Push Up Jacks
Rest
After last set:
Switch kicks before rest

3x
Rounds 1-2 40 seconds, Round 3 alternating 30/40 seconds
Ski Jumps
Level 1 Drills
In-and-Out Abs
Rest
End of last set:
Plank Punches
Basketball Jumps
Football Sprint + Up Downs

Tabata:
Raman: 14-13-13-14-12-12-12-11=101 (PR by 27)
Scott: 22-21-20-20-18-17-17-17=152

12/3/2014

2-3 Farmer Carry – Water Jugs - Up Stairs and around the office

Bench Press

2x 10@ Med

1x 5@ Med/Heavy

1x 3@ Heavy

3x

100 OH Flutter Kick

50 Mountain Climber (Total)

50 Wide Mountain Climber (Total)

50 Cross Mountain Climbers (Total)

10 Rotating Side Plank

* Kira put up 80# 2x and failed on 3.  This is the most she has ever lifted.

* Raman put up 115# x3 on his heavy.  I think he has more in the tank but this is the most he has done in class.

* Scott put up 245# x3, tying his best ever.

** First time doing Cross Mountain Climbers.  They are tough.

12/2/2014

Killer workout! Awesome work ethic! This hit almost all the major movements we have been doing all in one day.  Kira killed the Thursters.  Raman and Sirish were moving through this from the run on.  Great work today!

10x Run Up/Back

120 second plank

50 Box Jumps

60 Second right side plank

50 Sumo Deadlift

60 Second left side plank

50 DB Swings

120 Second plank

50 Burpees

50 V-Up

50 Thrusters

** Sirish did up to the burpees in just over 20 minutes.

12/1/2014

This workout was horrible.  It was originally slated for 5 rounds but I underestimated how bad it was and how hard it was going to be. Dropped it to 3 rounds so we could all finish on time.  Welcome to December.

3x - Weighted

10 Box step up (each)

10 Lunges (each)

10 Slashers

10 OH Sit Ups

10 Bench press

10 Window Wipers (Each)

Run 10x around

* Every minute alternate 2 burpees/2 deck squats

***Kira did 1 extra round after the run.