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.

9/2/2014

Great work today.  WoD was a little different than normal but still really really tough.

AMRAP 30 Minutes
 - Burpees were about 12 per round across the grass
 - Running between stations just shy of 1/4 mile per round
 - Box jump was on 16" box
 - All done outdoors in the heat and the sun

Long Jump Burpees

5-10-15
Knees to Elbows

25-35-50
Dips

10-20-30
Box Jumps

25-35-50
Decline Push Ups

Ajay - Middle - 2 + Burpees + K2E + Dips + Box Jumps

Bhanu - Middle - 2 + Burpees + K2E + Dips (started late, did 25 minutes or so)

Dinesh - Middle - 2 + Burpees + K2E + Dips + Box Jumps + 12 Push Ups

Inder - Middle - 4 + Burpees + K2E (Did knee raises instead of K2E)

Scott - Hard - 3 + Burpees + K2E

Sirish - Hard - 1 round, stopped due to wrist

Vijay - Hard - 2 + Burpees

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.

8/19/2014

AMRAP 30 Minutes

100 Mt. Climbers (total)

50 walking lunge steps (total)

40 OH Flutter Kicks (total)

30 Bicycle Sit Ups (Each)

20 OH Sit Ups

10 Decline Push Ups

8/15/2014

20 OH Sit Ups

5x Run

20 OH Walking Lunge

5x Run

20 Decline Push Up

5x Run

20 Burpees

5x Run

20 OH Squats

5x Run

20 DB Swing

5x Run

20 Dips

5x Run

20 Pull Ups

5x Run

Time/OH#/DB
Dinesh - 25:25/25#/25#

Gowtham - 23:30/25#/25#

Inder - 19:55/25#/25# (No pull ups)
Kira - 20:13/20#/25#
Rahul - 19:56/35#/65#
Scott - 19:09/45#/65#
Sirish - 19:55/45#/65#

8/13/2014

AMRAP 25 Minutes

20 Bicycles (Each)

20 Mountain Climbers (Each)

20 Push Ups

20 Squats

2 Burpees

8/8/2014

Tabata Sit Ups

5x15 Deadlift (Mid Weight)

5x
20 Decline Push Ups
20 Dips
20 OH Sit Ups

Ring Push Ups

Tabata
Ajay: 13-14-13-12-11-11-10-11
Bhanu: 22-22-20-20-20-19-18-20
Dinesh: 19-17-17-17-17-17-17-17
Inder: 21-21-19-19-18-17-16-17
Kira: 17-18-18-17-17-15-15-17
Rahul: 17-17-15-15-13-12-14-15
Scott: 23-22-21-20-18-17-17-17
Sirish: 21-22-22-21-17-17-18-15
VJ: 9-10-11-11-12-10-12-14

* Kira did 5x deadlift then 3x1 @ 165# for PR, did 1 set of push ups/dips/oh situps
* Scott did 2x deadlift @ 135#, did 10x push ups/dips/oh situps, 5 ring supermans

8/7/2014

Personal Bests all over the place. Great work today!

Timed – Capped at 40 Minutes
Compare to 5/6/14

10 Run Up and Back

10-1
Renegade Row/Plank Row
3x Squats
2x 180 Basketball Jumps
V-Ups
Double Sit Ups
Bicycle Sit  Ups (each)

120 Second Plank (If plank stops, time stops)

Max Pull Ups

20 Deck Squats
20 Burpees

---

Rounds Completed/Renegade Row Weight/Deck Squat Weight/Pull Ups

8/5/2014

20-1

A2G Squat

Double Sit Ups

2x Bicycle Sit Up

4x Flutter Kick + OH Weight

**After Each Round**
25 Meter sprint

25 Meter high knees

Work in:

3x5

Bench – Heavy – Partner work

-Kira did 20-10

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

7/14/2014

Nasty workout for Harpreet's last day.  Great work everyone.  Way to push through this nasty workout.

18-1 – Alternating by 3 - Timed

*** 5x Run up and back after every 3rd Set ***

Set 1 (Rounds 18, 15, 12, 9, 6, 3)

Burpee

V-Up

Dips

Set 2 (Rounds 17, 14, 11, 8, 5, 2)

Jumping Squats

OH Sit Ups

2x Push Ups (34, 28, 22, 16, 10, 4)

Set 3 (Rounds 16, 13, 10, 7, 4, 1)

Dive Bomber Push Ups

3x Bicycle Sit Ups (48, 39, 30, 21, 12, 3)

10x Mountain Climbers

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)

7/18/2014

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)