9/8/2014

Bench Press
20 Light Reps
6 Heavy Reps
25 Lighter Reps
5 Heavy Reps

3x
10 Side Bends (each)
10 Russian Twists (each)
10  OH Situps

2x
25x Alternating Deadlift/Straight leg Deadlift

Bench
Kira: 55#/75# (3 reps), 65# (3 reps)/45#/65#
Scott: 145#/205#/135#/225#

3x Side Bends/ Russian Twist/OH Sit Ups
Kira: 45#/25#/25#
Scott: 65#/45#/45#

Deadlift
Kira: 65#/75#
Scott: 135#/185# (15 reps) - Added 3x10 Ab Wheel every 5 reps on last set

Bhanu ran for 4.5 miles

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

6/4/2014

Timed WoD - Compare to 2/25/2014

10x Run up and back

3x

5 Burpees

10 Lunges (Each Side)

15 Double Sit Ups

20 Dips

10x Run up and back

3x

10 Shoulder Press/HSPU (Scott)

20 In and Out Abs

30 Bicycle Sit Ups (each Side)

80 Mountain Climbers (total)

10x Run up and back

Scott and Sirish added:

3x
10 Ab Wheel

10/15 Pull Ups

10x Run up and back

2/25/14 time in (RED)

Ajay - 30:25

Bhanu - 24:00 (25:02)

Dinesh - 29:00 (35:00)

Harpreet - 29:19

Kira - 26ish - Half of 2nd run and all of 3rd run done w/ 20# vest

Rajan - 23:07

Salit - 35:00

Scott - 33:48 - w/ 20# vest through 2nd run (35:53)

Sirish - 34:20

Vijay - 25:17 (29:23)

4/22/2014

3x 10 Squats (Rahul and Salit sub Straight leg deadlift)

10-1

Slashers

Overhead Sit Ups

Box Jump (Rahul skip, Salit sub 10 box step ups)

In and Out Abs (Rahul sub ab wheel)

100/200 Walking Lunges

(Salit and Rahul sub:

10 Shrugs

10 Calf raises - holding last shrug) 

200/300 Mountain Climbers (Kira sub 300 jump rope)

2/25/2014

Timed WoD

10x Run up and back

3x

5 Burpees

10 Lunges (Each Side)

15 Double Sit Ups

20 Dips

10x Run up and back

3x

10 Shoulder Press/HSPU (Scott)

20 In and Out Abs

30 Bicycle Sit Ups (each Side)

80 Mountain Climbers (total)

10x Run up and back

Scott and Sirish added:

3x
10 Ab Wheel

10/15 Pull Ups

10x Run up and back

Bhanu - 25:02

Dinesh - 35:00

Harpreet - 

Scott - 35:53 (Wore 20# weight vest through 2nd run)

Sirish - 

Suresh - 33:00

Vijay - 29:23

2/7/2014

Really small group.  Scrapped the workout in favor of lifting and supersets.

Scott
"Annie" - Timed 5:35
50-40-30-20-10
Double Unders
Sit Ups
---
3x
Bench Press
Crunches

Bhanu
2x 10 Bench @ 65#
1x10 Bench @ 75#

Dinesh
3x10 Bench @ 95#

Salit
3x10 Bench @ 2x10#

Scott
3x5 Bench @ 225#
---
3x
10 DB Swings
10 (each) side lunges

Bhanu - 30#
Dinesh - 30#
Salit - 10#
Scott - 65#
---
3x
10 Sumo Deadlift
10 Shoulder Press
20 Bicycle Sit Ups

Bhanu - 30#/2x20#
Dinesh - 30#/2x20#
Salit - 10#/2x7.5#
Scott - 65#
---
Ab Wheel
Bhanu - 6
Dinesh - 15
Salit - 15
Scott - 30

2/3/2014

Burpee Challenge Day 99

Small group for Monday. I wanted to break up the interval training and do some other work.  There was no time, no set order just do everything before starting over.  This took a lot longer than I thought it would for all of us.  First time using a (fake) ab wheel with the group. 

2x

5 Sprints

10 (Each) Lunges

10 Squats

25 Burpees

30/45 Basketball Jumps

30/60 Plank

15/25/50 Dips

25/40/80 Push Ups

10 Shoulder Press/OHPU

3/5/10 Ab Wheel

20 Overhead Sit Up