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

10/23/2014

Run 4/10 mile

21-15-9
Dumbbell Swing @ 30#
Box Jump
Burpee/Suicide Jump

3x
15 Side Plank with twist (Each)
10 Renegade Rows/Lat Pull

Run 4/10

Scott and Raman did Burpees and Renegade Rows

Raman did 21-9-3 for first set and 2x on second set

Kira did Suicide Jumps and Lat Pulls

DB #/Box Height/Renegade Row # (Lat Pull #)

Kira: 

Raman: 30#/16"/25#

Scott: 65#/20"/60#

10/2/2014

5/10 Push-ups after each exercise

21-15-9
Sit Ups
Dips
Box Jumps

21-15-9
DB Swings
Squats
Slashers (each)

100 OH Flutter Kicks

Push ups (5/10)/DB Swing/Slashers/OH Flutter Kick

Bhanu - 300 Total/30#/30#/30#

Kira - 10/

Scott - 10/65#/45#/65#

Sirish - 10/65#/45#/45#

Vijay - 

10 "Abs by Flash" as a group.

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)

4/15/2014

21-15-9

Sumo Deadlift

DB Swing

21-15-9

2x Bicycle Sit Ups (Each)

V-Up

Wide Push Up

Lunges (Each)

2x

200 Jump Rope (Scott: 100 Double Unders)

25 Box Jumps

4/7/2014

New Class time worked well today.  Tough 3 part workout, we broke up into groups to do the different workouts.

21-15-9

Renegade Rows

V-Ups/Sit Ups

2x Jumping Squats/Squats

2x Dips

3x

Bear Crawl Up and Back

3x Run Up and Back

25 Jumping Jacks

50 Mountain Climbers

3x

50 Bicycle Sit Ups

5 Jump Over Burpees

4 Side Burpees

3 180 Burpees

2 Double Burpees

1 High Jump Burpee

Ajay did sets 2 and 3. Vinood did parts of sets 2-3 but was doing other workout.

Dinesh did sets 1-2 later in the day.

3/7/2014

Quick workout, everyone went a little heavier than before.  Nice work today.

4x

20 Sumo Deadlift

20 Box Jumps

5x Up and Back

Scott - Timed 11:46

21-15-9

Hang Power Clean @ 135#

Pull Up

2/11/2014

Scott - WoD - 9:58

26-15-9

Single Arm DB snatch @ 40#

Goblet Squat @ 40#

Sit Ups

Double Unders

-- 11 Deadlifts @205

---

Timed

21-15-9

Box Jumps

Lunges (each side)

Squats x2

Bicycle Sit Up x2

Rest 3 minutes

21-15-9

Burpees

Shoulder Press

Mountain Climber x4

Sit Ups x2

Bhanu - 29:10 @ 2x15# shoulder press

Dinesh - 34:09 @ 2x20# shoulder press

Gowtham - 29:00 @ 2x15# shoulder press

Scott - 22:32 @ 2x25# shoulder press

Vijay - Modified with pain in knee after 2 rounds