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

12/18/2014

12/15/2014

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

11/11/2014

21-15-9 (Scott added 6-3-1)
V-Up
Russian Twist
DB Swings
Shoulder Press/HSPU
Hand Release Push Up
Supine Row

100 Mt. Climbers
25 Burpees
100 Wide Mt. Climbers

9/5/2014

Timed - Compare to 5/8/2014

5-10-15-20-15-10-5

Burpees

Dips

Shoulder Press

Decline Push Ups

V-Ups

* Kira PR by 2 seconds but didn't modify the workout this time.
* Scott PR by 6:37

***Update - Ajay and Dinesh did this later in the day.

8/27/2014

“1000”

Do 1000 total reps of whatever exercises you want.  If you start an exercise, you have to do at least 50 of them.

Deck Squats count double
Burpees count double
Renegade Rows count double
Up and back run is 2
Squats count half
Mountain Climbers are 4-count
Bicycle Sit Ups are 4-count
High Knees are 4-count
Lunges are each side

*All weighted movements must be done with your normal weight

* Bhanu did 50 Mt. Climbers for a total of 1050.

7/29/2014

Sent from my mobile. Please excuse any typos. 

6/17/2014

"Jones Crawl" - Timed - Compare to 4/4/2014

3x

10 Deadlift

25 Box Jumps

 ---

100 Jump Rope

15 Burpees

50/100 Double Sit Ups

100 Jump Rope

--- 

3x

20 Shoulder Press/10HSPU

10 V-Up

" Jones Crawl"

Time/Weight/Box Height

Ajay - 8:55/135,135,115#/16"

Bhanu - 5:09/155#/16"

Dinesh - 8:06/135#/16"

Kira - 5:02/95#/16"

Rahul - 6:03/185#/16"

Rajan - 5:01/205#(RX)/20"

Scott - 3:06/205#(RX)/20"

Sirish - 4:23/205#(RX)/20"

VJ - 10:04/135#/16"

Last time we did this:

Dinesh did it in 9:49 @ 115#.  He crushed it this time - and he stopped to fill up his water

Rahul added 70# (lowered his box jumps after yesterday's workout) and still was only behind by 13 seconds

And this happened (Kira would beat me if I failed to mention she held that a longer than I did):

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)

5/8/2014

Timed

5-10-15-20-15-10-5

Burpees

Dips

Shoulder Press

Decline Push Ups

V-Ups

--- 

Time/Shoulder Press Weights

Ajay - 35:00/ 2x15#

Bhanu - 29:35/ 2x15#

Harpreet - 36:20/ 2x25# (5, 10), 2x20# (rest)

Kira - 29:07 (subbed squats for shoulder press and no push ups on burpees last 2 sets)

Rahul - 28:40/ 2x30# (5, 10), 2x25# (15, 20) 2x20# (15, 10, 5)

Rajan - 31:00/ 2x20# (5, 10, 15, 20), 2x15# (rest)

Salit - 29:51

Sirish - 29:08/ 30#

Scott - 33:43/ HSPU

Vijay - 29:27/ 2x25#

4/18/2014

1 Run Up and Back

40 Shoulder Press (Scott Sub 20 HSUP)

2 Run Up and Back

75/100 Squats

3 Run Up and Back

30/50 Dips

4 Run Up and Back

50/75/100 Double Sit Ups

5 Run Up and Back

50/100/150 Push Ups

4 Run Up and Back

75/100/150 Bicycle Sit Ups (each)

3 Run Up and Back

50 Lunges (each)

2 Run Up and Back

25 Each Plank Dumbbell Row

1 Run Up and Back

100/200/300 Mountain Climber (total)

---

Bhanu - 42:00 - 120 Push Ups, max everything else

Dinesh - 44:33 - Minimum Reps, 25# Row, 25# Shoulder Press

Kira - --- - Max Reps Except pushups, 10# Shoulder Press, no Rows or Mountain climbers, 2 extra run

Rahul - 41:30 - Max reps, 30# Row, 30# Shoulder Press

Rajan - Something:50, minimum except mountain climbers

Salit - 36:00 - Min Reps, 5# Shoulder Press, 10# Row

Scott - 38:38 - Max reps, 60# Row

Sirish - 

Vijay - 

4/4/2014

Small group.  Tough workout. 

"Jones Crawl" - Timed

3x

10 Deadlift

25 Box Jumps

2x

100 Jump Rope

100 Mountain Climbers

21-15-9

Shoulder Press (Scott Sub HSPU)

DB Swing

Burpee

Jones Crawl (Time, Weight, Box Height)

Dinesh - 9:49, 115#, 16"

Harpreet - 5:26, 115#, 16"

Rahul - 5:50, 135#, 20"

Scott - 3:36, 195#(rx), 20"

Vijay - 6:19, 135#, 16"

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.

2/25/2014

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

2/21/2014

Really small group today. Really tough workout.

21 burpees

50 Hand Up Push Up/25 Negative Push Ups

2x

20/40 Box Jumps

2x Run Up and Back

1x Bear Crawl up and back

10 HSPU/15 Shoulder Press

2x

100 Mountain Climbers

2x Run Up and Back

15/25 V-Ups

25/50 Bicycle Sit Ups

100 Double Unders/Jump Rope

25/30 Upright Row

21 Burpees

Shoulder Press/Row

Bhanu - 2x20/45

Purvaja - 2x10/2x10

Scott - HSPU/30@95#

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

1/31/2014

Burpee Challenge Day 96

Scott (Before):

“Diane” - 7:12

21-15-9

Deadlift @ 225#

HSPU

Everyone:

5x

5 Manmakers

15 Burpees

15 Sit Ups

15 Double Sit Ups

15 (Each) Bicycle Sit Ups

15 Jumping Jacks

1/6/2014

Burpee Challenge - day 71 (done in workout)

7x

5 Burpees

10 Shoulder Press/Hand Stand Push Up

10 (Each Side) Lunges (Purvaja sub Band Leg Press)

10/15 Bench Dips

5 Burpees

10/20 Squats (Purvaja sub Side Bends @ 20#)

10/15/20/25 Sit Ups

10/15/20/25 Bicycle Sit Ups

Vijay and Bhanu doing in the evening

11/7/2013

Burpee Challenge – Day 11

3x Leg Blasters

20 squats

10 lunges (each side)

10 lumping lunges (each side)

10 jumping squats

1 set max pull ups – chin to bar

10x

Sprint (up and back)

10 Spiderman Push Ups/Push Ups

10/15/20 Sit Ups

1 Set max pull ups

(Push up type/# of sit ups/Pull ups rounds 1 and 2)

Dinesh - Spiderman/10/10 (Jumping)/10 (Jumping)

Harpreet - Regular/15/6/10 (Jumping)

Rahul - Spiderman/15//16

Scott - Spiderman/20/27/30

Sirish - Plank/20//15

Siva - 8 Rounds -Spiderman/10/5x3 pullups

Suresh - 

Vijaya - Spiderman/15/6/9

Scott

2x10 Handstand Push Ups

10/21/13

Scott

Jingle Jangles – 10 Rounds (20# Weight Vest)

3x

25 Bench Dips

25 Decline Push Ups

15 Overhead Sit Ups @ 35#

3x (20# Weight Vest)

25 Supine Rows

15 Box Jumps

5 HSPU

5 Pull Ups (20# Weight Vest)

Suresh

Jingle Jangles – 10 Rounds

3x

10 Bench Dips

10 Decline Push Ups

10 Overhead Sit Ups @15#

3x

10 Supine Rows

10 Box Jumps

Bhanu

Jingle Jangles – 10 Rounds

3x

15 Bench Dips

15 Decline Push Ups

10 Overhead Sit Ups @20#

3x

15 Supine Rows

10 Box Jumps

10 Deck Squats @20#

Max Pull Ups x3

Dinesh

Jingle Jangles – 10 Rounds

3x

10 Bench Dips

10 Decline Push Ups

10 Overhead Sit Ups @15#

3x

10 Supine Rows

10 Box Jumps

Siva

Jingle Jangles – 10 Rounds

3x

15 Bench Dips

15 Decline Push Ups

15 Overhead Sit Ups @20#

3x

15 Supine Rows

15 Box Jumps

Sowmya

Jingle Jangles – 10 Rounds

3x

7 Bench Dips

7 Wall Push Ups

7 Crunches

3x

7 Rows @ 10# Rows

7 Box Step Ups