Harpreet

8/1/2014

Harpreet's real final work out... Really. :)

After yesterday, this was tough and everyone killed it.  Personal Bests were smashed (Bests were on right and compare to April and last November  and see how big some of the changes were).  Great work! Way to push all the way through!

Cindy (Modified)

AMRAP in 20 minutes

5 Push Ups

10 Sit Ups

15 Squats

15 Manmakers

20 Each Slashers

25 Burpees

Manmakers/Slashers

Bhanu - 

Dinesh - 

Harpreet - 

Rahul - 

Scott - 2x30#/45#

VJ - 

Kira didn't do Manmakers, Slashers or Burpees

Rahul didn't do burpees

Fun times!

7/29/2014

Sent from my mobile. Please excuse any typos. 

7/28/2014

Great work today - everyone killed this workout a lot faster than I expected!  I guess that means I have to make tomorrows workout harder.

5x
10 Alternating DB Snatch
5 Slashers (each)
5 Deck Squats
10 in-n-out abs
20 Double Sit Ups

Buy Out – 200/400 Mt. Climbers

* Every 60 seconds do 5/10 Push Ups

Scott and Vijay did 10 Push Ups, everyone else did 5.
Scott did all right hand snatch after first round (broken finger)

7/24/2014

This time, we timed first part for comparison of old times and then added the rest and continued timer for the whole workout. Every single person did better this time than in May... by far! Today is another workout you should all feel really accomplished with!  Great work today!

Timed (Compare to 5/13/2014 and 4/1/2014):
75/100 Push Ups
125/200 Sit Ups
200/300 Squats

-No more than 3 minutes rest-

15/25 Burpees
30/50 Dips
100/200 Mountain Climbers
30/50 Dips
15/25 Burpees

First/Total (including 3 minute break)/Old
 ** Everone did Max except Inder **
Bhanu - 22:21/38:31/25:15 (PR)
Harpreet - 24:35/40:45/29:42 (PR)
Inderjeet - 14:36/27:39/NA
Kira - 20:56/34:05/29:07 (PR)
Rahul - 24:40/40:30/25:15 (PR)
Scott - 15:06/28:16/17:55 (PR)
Sirish - 19:50/33:30/23:45 (PR)
VJ - 22:45/ 36:35/29:43 (PR)

7/23/2014

Soccer

7/22/2014

Stations
4x (50 seconds work, 10 seconds rest)
Plank Rows
Jump Rope
Sit Ups
Level 1 Drill
Static Squat
Russian Twists
Shoulder Press
Liners
Dips

7/21/2014

Amazing work today.  Just awesome to see how hard everyone worked and almost everyone crushing their old times from just over a month ago and to see where everyone was from the first time they did this.  Rahul gets a pass because he has been out a lot recently and has been getting back slowly.

Compare this to 6/16/2014

Walk the Line - Timed

3x
100 Walking Lunges
25/50 Pushups
25/50 Sit ups

25/50 Bicycle Sit ups

10 Burpees

100 Mountain Climbers

Time/Last Time

Ajay - 34:20 (Minimum)/44:05 (Minimum on Push ups, Max other)

Bhanu - 34:56 (Max)/40:04 (Max)

Dinesh - 36:00 (Max)/46:50 (Max)

Harpreet - 40:07 (Max)/41:35 (Max)

Kira - 30:12 (Max)/32:52 (Max)

Rahul - 36:05 (Max)/35:52 (Max)

Ray - 35:00 (2 rounds)/43:30 (Min, Half Burpees)

Scott - 22:52 (Max)/24:59 (Max)

Sirish - 31:50 (Max)/33:46 (Max)

Vijay - 36:39 (Max)/44:38 (Max)

PRs for Bhanu, Dinesh, Harpreet, Kira, Scott, Sirish, Vijay

Ajay would have had a PR if he had done the extra 75 sit ups and bicycles... He crushed his time.

7/17/2014

Same workout as 3/27/2014. 6 of the 8 people who did this today did it on the last date. Great work.

100/200/300 Mountain Climbers

5x

5/7/10 Burpees

10/15/20 Diamond Push Ups

10/15/20 V-Ups

20/30/40 Bicycle Sit Ups

100/200/300 Mountain Climbers

Ajay - Middle

Bhanu - Max

Dinesh - Middle

Harpreet - Max

Kira - Max (Subbed 10 Straight Leg DL @ 75# for burpees)

Scott - Max

Sirish - Max

Suresh - Middle Mountain Climbers/Low 5x

7/15/2014

Compare to 2/6/2014 - same workout, half the running.

For those that did this before, most of the times went up a few minutes but the running took 4-6 minutes each set this time instead of 2-3 minutes it took last time so the 3 minutes added time is made up for with the 4-6 minutes of extra running.  And for Bhanu... he went full beast mode - beating his time by almost 3 minutes from last time while adding all the running!

Great work today!

For Time:
20x Run Up and Back (800 meters)

10x
5 Push Ups
10 Sit Ups
15 Squats

100 Mountain Climbers

5x
5 Lunges (Each)
10 Dips
15 Bicycle Sit Ups (Each)

20x Run Up and Back (800 meters)

After time:
Max Rep Pull Ups

Bhanu - 22:21
Dinesh - 28:00
Harpreet - 26:40
Kira - 23:15
Rahul - 22:35
Scott - 24:03 (w/ 20# weight vest)
Sirish - 25:00
Vijay - 32:03

7/14/2014

10x
30 High Knees (total)
15 Squats + 10 Sec hold at bottom
50 Mountain Climbers (total)
10 Decline Push Ups
40 Flutter Kick + OH Weight
15 Bicycle Sit Ups (Each)
10 Dive Bomber Push Ups

7/11/2014

Nasty, nasty workout.  I send the workout on Thursday night and only Harpreet was brave enough to join.

10x Run up and back 

Max Pull ups

5x

50 double sit ups

40 squats

30 spiderman push ups

20 v-ups

10 box jumps

3x

10 side bends (each) 

10 sumo deadlifts 

10 shoulder press

Max Pull ups

10x Run up and back

Harpreet did 1/2 of the 5x workout

Scott Subbed max dips for max pull ups

Noon
Sirish did some lifting - Bench
Rahul ran on the treadmill
Kira did Elliptical and Shoulder Press

6/27/2014

Great work to finish off a tough week and a hard last few weeks.  Have a great week off!

5x
10 Renegade Row
10 OH Sit Up
10 V-Up
25 Squats
15 Lunges (each)
10 Sumo Deadlift

6/25/2014

Volleyball!

4-4 for 3 games then 3-3 for another game. All games to 11.  No penalties.

6/24/2014

Deadlift

2x 20 @ Light

1x10 @ Normal

1x5 @ Heavy

Bench Press

2x 20 @ Light

1x10 @ Normal

1x5 @ Heavy

3x

20 OHS

10 Shoulder Press

Add caption

6/23/2014

"Box Jump Annie"
50-40-30-20-10
16"/20" Box Jump
Sit ups

10x - Timed
50 Mountain Climbers (Total)

15 Push ups

"Box Jump Annie"

Time/Box Height

Bhanu - 12:00/20"
Dinesh - 15:00/16"
Harpreet - 13:50/16"
Rahul - 12:41/16"
Scott - 7:52/20"
Suresh - 18:50/16"
Vijay - 14:00/16"

Timed 10x

Bhanu - 14:51
Dinesh - 15:49
Harpreet - 15:06
Rahul - 11:40
Scott - 9:44
Suresh - 13:50
Vijay - 13:00

Kira: 

Elliptical – 20 minutes

Alternate level 6 and level 10 every minute

5x

10 Straight leg Deadlift
15 Push ups

25 Sit Ups

25 Bicycle Sit Ups (each)

50 Mountain Climbers

Purvaja: 

Treadmill

10x

Walk 1:15

Run 45

5x

10 Side Bends (each) @ 15#

10 Push Ups

15 Sit Ups

20 Bridge + leg lift

20 Deep Squats

6/20/2014

A small group and everyone split... perfect day for weights. 

Bhanu, Dinesh, Harpreet and Rahul Scott:

3x20 Shoulder Press (Light)

3x20 Deadlift (Light)

50 Floor Back Extensions

3x10 Upright Row

200 Wide Mountain Climbers

100 Double Sit Ups

Purvaja:

21-15-9

Shoulder Press

2x Sit Up

3x Bicycle Sit Ups

1 Leg Bridge (Each)

Swiss Ball Glute Bridge

Swiss Ball Leg Curl

10 minutes Elliptical

Kira:

21-15-9

Sumo Deadlift

V-Up

3x Bicycle Sit Ups

Swiss Ball Glute Bridge

Swiss Ball Leg Curl

10 minutes stretching

---

Deadlift/Shoulder Press/Upright Row

Bhanu - 

Dinesh - 

Harpreet - 

Rahul - 

Scott - 185, 2x205/3x10@95/115, 135, 165

Purvaja - 2x10# Shoulder press

Kira - 45# Sumo Deadlift

6/19/2014

Welcome back Purvaja!  Last workout for Rajan... Good luck on your next adventure!  Looks like we are getting handstands going with the group now.  

3x

20 High Knees (Each)

20 Butt Kickers (Each)

15 Heisman (Each)

10 1-2-3 (Each)

5 Hit the Floor (Each)

3x

10 Ski Jump (Each)
10 In-and-out abs
5 Ski Abs (Each)

5 Level 1 Drill

3x

5 Suicide Jumps

10 Cross Jacks (Each)

10 Power Knees (Each)

15 Push Up Jacks

10 High Plank Knees (Each)

10 Low Plank Knees (Each)

Purvaja did:

Walk 5 minutes

Page 1 Exercises + Scorpion

Slow and hold each one 30-45 seconds

5x - Alternate

1 minute walk

30 seconds jog

3x - Slow

10 Leg Extensions Backwards (Each)

10 Leg Extensions Side (Each)

5x - Alternate

1 minute walk

30 seconds jog

Page 1 Exercises + Scorpion

Slow and hold each one 30-45 seconds

Walk 5 minutes

6/18/2014

1-10

Burpees

Slashers

Deck Squats

OH Sit Ups

4-Count Flutter Kick + OH Weight

10-1

DB Swings

3x Squats

Basketball Jumps

V-Ups

3x Bicycle Sit Ups

Slashers/Deck Squat/OH/DB Swing
Dinesh - 35/25/25/25
Harpreet - 35/35/35/30
Kira - 25/25/25/25
Rajan -
Scott - 45/45/45/65
Sirish - 45/45/45/65
Suresh - 25/25/25/25
Vijay - 35/35/35/65