1/21/2015

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.

11/20/2014

10/20/2014

3x

Max Push Ups/Supine Row

Rest 90 seconds

4x

10 Straight leg DL

15 V-Ups

3x run around (about 100 meter)

5x 

Up/Back Lunges

Up/Back Farmer Carry

100 OH Flutter Kick

For Max: Kira did Supine Rows; Scott and Raman did Push Ups.

10/3/2014

4x
15 Bench Press (Medium Weight)
15 Shoulder Press
20 Lunges (Each)

3x
15 Deadlift (Medium Weight)
25 Squats
50 Yard Farmer Carry

Bench/Shoulder/Deadlift/Farmer Carry

Kira: 3@55#, 1@65#/2x15#/95#/2x41#
Neil: 1@55#, 2@65#. 1@75#/2x15#/45#/2@2x25#, 1@2x41#
Scott: 165#/2x30#/185#/2x41#

Kira and Scott did 2 rounds of deadlift set
Neil deadlift for form ober weight today

9/11/2014

30 Minute AMRAP

Sprint Around

11 Push Ups

11 Sit Ups

Farmer Carry

11 Side Bends

11 Dips

Bear Crawl/Crab Walk

11 Squat

11 Shoulder Press

60 second Plank at start, 15 minutes and 30 minutes

* Plank time does not count towards AMRAP Time

8/4/2014

30 minute AMRAP

Run to each Station

Station 1:

10 Push Ups

5 Lunges (Each)

 

Station 2:

Farmer Carry Up/Back

10 Upright Row

 

Station 3:

15 Bicycle SitUps (Each)

10 Dips

Station 4:

5 Burpees

30 Second Plank

6/3/2014

25/50 Dips

2x

1x Up and Back Lunges

2x Up and Back Farmer Carry

3x Up and Back Run

3x

10 (each) Side Bends

15 OH Sit Ups

20 Double Sit Ups

25 (each) Bicycle Sit Ups

30 (total) Flutter Kicks

2-3 Sets Bench Press

Farmer Carry/Side Bends/OH  Sit ups/ Flutter Kick/Bench (reps@weight)
Ajay - 2x45#/35#/25#/35#
Dinesh - 2x35#/  /#25#/25#/10@125#
Harpreet - 2x45#/35#/35#/35#/2x10@115#,2x5@135# + 3x10 Shoulder press @60#

Kira - 2x45#/1@23#, 2@35#/25#/25#/10@45#, 5@65#
Rajan - 2x10@@135#, 2x10 @#145#
Salit - 2x15#/20#/10#/10#

Scott - 2x45#/65#/2@55#, 1@65#/2@55#, 1@65#/10@205#, 3@245#, 1@265# + 3 sets of 50 Dips

5/27/2014

6x

5 Burpees

10/15/20 Push Ups

15/20/30 Sit Ups

20/35/50 Squats

Farmer Carry Up and Back

Rest 2 minutes

4x

5 Up and Back Liners

10 Shoulder Press

10 Sumo Deadlift

10/20 Box Jump

Rest 2 minutes

50/75/100 Bicycle Sit Up

Push Ups/Sit Ups/Squats/Farmer Carry #/Shoulder Press #/Sumo DL #/Box Jump Height/Bicycle Rep@height

Bhanu - 20/30/50/2x45#/45#/45#/20@16"

Dinesh - 20/30/50/2x35#/45#/45#/20@16

Harpreet - 20/30/50/2x45#/2x25#/65#/20@16

Kira - 20/30/50(20 last set)/45#/2x15#

Salit - 10/30/50/2x15#/2x10#/20#/10 (step ups)

Scott - 20/30/50/2x45#/HSPU/65#/20@20"

Sirish - (5 rounds) 20/30/50/45#

Suresh - 10/15/20/25#

Vijay - 20/30/50/2x45#/2x25#/45/20@16"

4/24/2014

Alligator Push Ups

Run Up-Back-Up (Rahul and Salit skipped)

3x

25/50 Basketball Jumps (Salit and Rahul Sub 15/30 Supine Rows + 20/40 Bench Dips)

Run Up-Back (Rahul and Salit sub Farmer Carry)

10/20 Ball Slams/Thrusters/ Squats (Salit and Rahul sub 10/20 Shoulder Press)

Farmer Carry Up-Back

25/50 Burpees (Rahul and Salit sub 10 minutes bike)

3/11/2014

10-1 - Timed

V-Ups/Double Sit Ups/Sit Ups

Box Jumps

2x up and back Farmer Carry on Odd rounds

- Rest 3 minutes -

10-1

- Alternating -

Even

Slashers

Dumbbell Swings

Odd

Shoulder Press/HSPU

Burpees

Timed WoD

Bhanu - 

Dinesh - 15:55

Gowtham - 15:05

Harpreet - 13:24

Salit - 

Scott - 13:06

Vijay - 19-24

Rahul, Suresh, Rajan and Sirish did the workout later in the day.

2/20/2014

5x

4x (~160 yards) Up and Back Farmers Carry

10 Deadlifts

10 Side Bends

20 Situps/10 Overhead Sit Ups

10/20 Push Ups

3/5/10 Pull ups/Jumping

5/10 Burpees

Salit and Purvaja skipped pull ups.

Use 2x weight for farmer carry and deadlifts, drop one for side bends and if doing overhead squats, use same weight.

Bhanu - 35#
Dinesh - 30#
Purvaja - 15#
Rahul - 42#
Salit - 20#
Scott - 42#
Sirish - 42#