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

12/15/2014

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

12/2/2014

Killer workout! Awesome work ethic! This hit almost all the major movements we have been doing all in one day.  Kira killed the Thursters.  Raman and Sirish were moving through this from the run on.  Great work today!

10x Run Up/Back

120 second plank

50 Box Jumps

60 Second right side plank

50 Sumo Deadlift

60 Second left side plank

50 DB Swings

120 Second plank

50 Burpees

50 V-Up

50 Thrusters

** Sirish did up to the burpees in just over 20 minutes.

11/21/2014

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

10/23/2014

Run 4/10 mile

21-15-9
Dumbbell Swing @ 30#
Box Jump
Burpee/Suicide Jump

3x
15 Side Plank with twist (Each)
10 Renegade Rows/Lat Pull

Run 4/10

Scott and Raman did Burpees and Renegade Rows

Raman did 21-9-3 for first set and 2x on second set

Kira did Suicide Jumps and Lat Pulls

DB #/Box Height/Renegade Row # (Lat Pull #)

Kira: 

Raman: 30#/16"/25#

Scott: 65#/20"/60#

10/2/2014

5/10 Push-ups after each exercise

21-15-9
Sit Ups
Dips
Box Jumps

21-15-9
DB Swings
Squats
Slashers (each)

100 OH Flutter Kicks

Push ups (5/10)/DB Swing/Slashers/OH Flutter Kick

Bhanu - 300 Total/30#/30#/30#

Kira - 10/

Scott - 10/65#/45#/65#

Sirish - 10/65#/45#/45#

Vijay - 

10 "Abs by Flash" as a group.

9/19/2014

10-1
Run up/back
Burpees
DB Swing
Dips

--

Kira ran then treadmill
Scott 2x dips
Dinesh did 10-9 and said he would finish later.

** Run disatance was about 1.4 miles

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.

8/15/2014

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#

6/26/2014

Really tough, really long workout today.  The running was just over 1 1/4 miles total plus everything else we did.  Great work, everyone!

10-1

Run Up and Back

Russian Twist

Double Sit Up

Push Ups

Dips

Side Bends

Burpees

Deck Squats

DB Swings

(Rahul did 7 rounds)

Kira (No Elliptical for last 2 rounds due to time): 

10-1

Russian Twist (each side)

Double Sit Up

OH Sit Up

Push Ups

Dips

Shoulder Press

Side Bends (each)

Plank (In seconds x10)

* 1 Minute Elliptical Level 14

Purvaja

Stretch – Hold each 30-45 seconds

Standing Forward Bend

Standing Frog

Knee to chest (Each/Both)

Scorpion – Each side

Piriformis Stretch (Pigeon Pose)

Bridge

10-1

Run Up and Back

Russian Twist

Crunches x2

Push Ups

Dips

Side Bends

Plank (In seconds x10)

Stretch – Hold each 30-45 seconds

Standing Forward Bend

Standing Frog

Knee to chest (Each/Both)

Scorpion – Each side

Piriformis Stretch (Pigeon Pose)

Bridge

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

6/2/2014

AMRAP in 38 Minutes
3 Burpees
8 DB Swings
38 Mountain Climbers

Rounds/DB Weight
Ajay - 21/25#
Bhanu - 29+3/30#
Dinesh - 15/25#
Gowtham - 18+3/20#
Harpreet - 22/35#
Kira - 29+3+8+29/25#
Ray -
Salit - 23+3+8/10#
Scott - 24+3+8/65# (38 pull ups after)
Sirish - 29/55#(first 10), 35# (remainder)
Suresh - 12 Then did other workouts
Tamas -
Vijay - 21+3/55#

05/05/2014

5x Run up and back

5x

10 Burpees

10 Dumbbell Swings

10 Sumo Deadlifts

10 Dips

50 Mountain Climbers (total)

5x Run up and back

*

Rahul added 10 Pull Ups

Sirish and Scott added 10 Pull Ups and did 20 dips instead of 10

Bhanu, Vijay and Harpreet used the 65# KB for swings for possibly the first time.

4/15/2014

21-15-9

Sumo Deadlift

DB Swing

21-15-9

2x Bicycle Sit Ups (Each)

V-Up

Wide Push Up

Lunges (Each)

2x

200 Jump Rope (Scott: 100 Double Unders)

25 Box Jumps

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"

3/31/2014

10-1

Dips

DB Swings

Lunges (2x Squats)

Push Ups

Double Sit Ups

15x Run Up and Back

---

(Scott and Rahul)

10-1

Pull Ups

2x Dips

DB Swings

Lunges (Each)

2x Push Ups

2x Double Sit Ups

15x Run Up and Back

3/20/2014

Brutal nasty workout.  Time capped at 45 minutes.

DB Swing Form

Mountain Climber Form

120 Second Plank (timer only runs when you are in plank)

50/100 (Each) Bicycle Sit Ups

10x

5 Burpees

10 DB Swings

15 Box Jump

20 Sit Ups

25 Mountain Climbers (Each)

10 Up and back runs

Bhanu - 10 Rounds

Dinesh - 7 Rounds

Harpreet - 8 Rounds

Salit  - 10 Rounds

Scott - 10 Rounds

Sirish - 10 Rounds

Suresh - 6 Rounds

Vijay - 7 Rounds

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.

2/28/2014

Pick a level, do the workouts in any order, in any number or sets you want.

Level 1

50 Box Jumps

50 Push Ups

50 DB Swings

100 Sit Ups

100 Lunges (total)

Level 2

100 Box Jumps

100 Push Ups

100 DB Swings

100 Double Sit Ups

200 Lunges (total)

-Max Pull Ups-

Level 3

-Max Pull Ups-

100 V-Ups

100 DB Swings

150 Double Unders

200 Box Jumps

200 Push Ups

300 Lunges (total)

-Max Pull Ups-

Dinesh - Level 2 (subbed 40 lunges, 80 squats) DB Swings @ 25#

Gowtham - Level 2, DB Swings @ 25#/15# (50 each)

Scott - Level 3, DB Swings @ 65#, Pullups: 24, 21

Salit - Level 1 2x, DB Swings @ 10#