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

9/9/2014

PR's all around today.  Wow, what a change from the last we did this - Compare to 5/1/14.  

Kira killed this.  Added 10# to the deck squats and cut 3 minutes from her time.  Sirish's time went up a little bit but he did all the pull ups instead of just a few rounds.  The only person who didn't get a PR was Ajay and that is because he never did this workout before. Everyone finished under the cap - I guess I have to make these harder.  :)

Amazing work everyone! I am so happy for what you all accomplished. You should all feel really good about this.

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

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

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

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Kira - Did 1-10

Harpreet - Did 1-10

Ray - Did 10-6, no diamond push ups

Scott - Did 2x on bicycle sit ups

5/22/2014

Jingle Jangles – 10 Rounds

1-10-1

Push Ups

V-Ups

3x Bicycle Sit Ups

Dips

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

2/13/2014

Max Pull Ups

10-1

* 3 Burpees before each round

Sumo Deadlift

Side Bends

Renegade Row

Bicycle Sit Ups

V-Ups

* 3x up and back end of each round

Max Pull Ups

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Scott did:

1-10-1

KB Swings @ 65#

Box Jumps

Ball Slams @ 30#

Run 100 Meters ever other round

Max time 20 Minutes. Got to round 4 on the down ladder when time ended.

Then (not for time)
10-1 V-Ups

100 Yard Farmer Carry @ 2x45#