1/23/2015

1/16/2015

Good day all around.  Kira hit a PR in bench by 10#. Scott hit a PR in Bench by 5#. Sirish hit a PR in Bench. I'm sensing a trend.

10/29/2014

Deadlift
10x medium
5x heavy
Work to 1x 1RM

4x
10 Squat to Box Jump
15 Box Step Up + Crunch (each)
15 Side Bends (each)
15 OH Sit Ups
50 OH Flutter Kicks
50 Walking Lunges

10/28/2014

Death by Burpee/Box Jump

On the minute do 1 Burpee + 1 Box Jump

Add one each round

At Fail (no rest):

2 minute Plank

10 Laps around

100 Sit Ups

10 Laps around

Max Pull Ups

10 Laps around

200 Squats

10 Laps around

2 minute Plank

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.

10/13/2014

It has been over a year now since I started this blog at work.  Lots of people have come and gone from the group we keep on keeping on.  

Timed - Compare to 6/6/2014

25 Burpees

20 Deck Squats

150/300 Mountain Climbers

50/75 Push Up Jacks

50/75 Basketball Jumps

100/150 Bicycle Sit Ups (Each)

10x Liners (Up and Back)

50/70 Spiderman Push Ups (Total)

35/50 Thrusters

35/50 V-Ups

Max Pull Ups

Time - Deck Squat/Thruster/Pull Ups 

* Kira modified for time and events

* Scott best time by just shy of 4 minutes

9/30/2014

Max Pull Ups

5x

20 Hook Jacks

20 OH Squats

20 OH Sit Ups

20 OH Flutter Kicks (Each)

20 Dips

3 minute plank

2 minute wall sit

1 minute side plank (Each)

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

7/11/2014

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

6/6/2014

Time capped at 40 Minutes

25 Burpees

20 Deck Squats

100/150/200 Mountain Climbers

30/50/75 Push Up Jacks

30/50/75 Basketball Jumps

75/100/150 Bicycle Sit Ups (Each)

10x Liners (Up and Back)

30/50/70 Spiderman Push Ups (Total)

20/35/50 Thrusters

20/35/50 V-Ups

Max Pull Ups

Time - Light,Middle,Hard/Deck Squat/Thruster/Pull Ups

Ajay: 33:56 - Middle (push ups Light)

Bhanu: 40:00 - Hard (50 Push Ups)/35#/20@2x20#, 30@2x15#/

Dinesh: 40:00 - 

Gowtham: 33:00 - Light

Harpreet: 40:00 - Middle/35#/2x20#/10

Kira: 30:57 Middle (After, did up to hard on all sets)

Rajan: 32:30 - Middle

Salit 40:00 - Light Push Up/Thrusters, Middle Everything Else

Scott 37:50: Hard (300 mountain climbers)/45#/65#/21

Suresh: 35:00: Light

Vijay - 40:00 - Hard/ /2x20#/

5/6/2014

Timed – Capped at 40 Minutes

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

Max Pull Ups

20 Deck Squats
20 Burpees

---

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

Ajay - 3/20#

Bhanu - Plank/25# (Completed workout after time)

Dinesh - 4/20#

Gowtham - 6+Renegade Row/20#

Harpreet - 4/25#

Kira - 38:55/15#/20-15#/1 Assisted

Salit - 36:25/10#/10#

Scott - 38:04/55#/45#/18

Sirish - 39:52/30#/45#/20

Suresh - 5/15#

Vijay - Ladder/25# (Completed burpees after time)

05/02/2014

Weights

Tabata Sit Ups

4x5 Lunges (Each)
4x7 Deadlift

3x
Max push ups
Rest 1 minute

Tabata:

Ajay - 10-10-10-10-10-10-10-10

Bhanu - 15-16-18-17-18-16-15-16

Dinesh - 16-17-15-14-13-15-11-13

Harpreet - 14-14-13-13-12-13-11-13

Kira - 11-12-11-10-9-10-10-11

Kiran - 

Rahul - 15-14-16-15-14-12-11-12

Salit - 14-16-16-11-10-9-10-11

Scott - 20-21-20-17-15-15-14-15

Sirish - 19-21-19-21-18-18-15-13

Vijay - 10-10-11-11-10-11-11-11

Lunges:

Ajay - 

Bhanu - 

Dinesh - 3x70#, 1 Set squats @ 95#

Harpreet - 4x95#

Kira - 45#, 65#, 75#, 75#

Kiran - 4x45#

Rahul (sub 10 Squats) - 4x155#

Salit - 4x25#

Scott - 135#, 155#, 185#

Sirish - 

Vijay - 

Deadlift:

Ajay - 

Bhanu - 

Dinesh - 3x135#, 155#

Harpreet - 115#, 135# 135# 145#

Kira - 45#, 65#, 75#, 85#

Kiran - skipped

Rahul - 

Salit - 4x25#

Scott - 10@ 225#, 275#

Sirish - 

Vijay - 

3/24/2014

Introduced Ball Slams today.  New movement, hard workout.  Nice job!

50/75/100 Push Ups

25 Box Jumps

10-1 Ladder

Burpees

Deck Squats

Russian Twist

15/25 Ball Slams

Max Pull Ups

WoD Weights (Deck Squat/Russian Twist):
Ajay -
Bhanu - 25/25
Dinesh - 25/20
Harpreet -
Rahul - 35/25 (6 Rounds), 25/25 (4 Rounds)
Salit - 10/5
Scott - 45/45
Sirish - 45/45 (5 Rounds), 45/25 (5 Rounds)


Max Pull Ups:
Ajay -
Bhanu -
Dinesh -
Harpreet -
Rahul - 6
Salit - 0
Scott - 20
Sirish - 10

3/21/2014

1x Max Pull Ups

AMRAP - 15 minutes

Run Up and Back

10  Push Ups

Run Up and Back

10 Sit Ups/V Ups

Run Up and Back

10 DB Snatch

Run Up and Back

10 Ski Abs

1x Max Pull Ups

3x Deadlift

AMRAP

Ajay - 3+Run+10+Run+10 V Ups

Bhanu - 7+Run+10+run+10 V Ups @ 20# Snatch

Dinesh - 5+Run+10+Run+10+Run+1 Snatch @ 25# Snatch

Gowtham - 4+Run+10+Run+10 V Ups

Harpreet - 6 @ 20# Snatch

Salit - 5+Run+10+Run+10+run+10 Snatch+run+5 Ski Abs

Scott - 7+Run+10+Run+10+Run+10+Run @ 40# Snatch

Sirish - 8+Run+3 Push Ups @ 30@ Snatch

Vijay - 5+Run

Pull Ups

Ajay - 4, 4
Bhanu - 4, 3

Dinesh - 3, 3

Gowtham - 

Harpreet - 6, 5

Scott - 25, 20

Sirish - 

Vijay - 

Deadlift x10

Ajay - 45 (10), 115 (4), 115 (4)
Bhanu - 115, 115, 135

Dinesh - 135, 155, 155

Gowtham - 

Harpreet - 115, 115, 115

Salit - 20, 20, 20

Scott - 225, 295

Sirish - 135, 205, 155

Vijay - 

2/26/2014

20 Burpees

35 Shoulder Press

80/100/150 Lunges

Max Pull Ups

30/40/50 Dips

50/75/100 Push Ups

16 Burpees

20/30/50 Plank Rows

50/75/150 Sit Ups

10 Burpees

Bhanu - Right set of reps

Dinesh - Middle set of reps

Harpreet - Middle set of reps

Suresh - Left set of reps

Vijay - Right set of reps

2/6/2014

For Time:

10x Run Up and Back (about 400 yards)

10x

5 Push Ups

10 Sit Ups

15 Squats

100 Mountain Climbers

5x

5 Lunges (Each Side)

10 Dips

15 Bicycle Sit Ups (Each side)

10x Run Up and Back (about 400 yards)

Max Rep Pull Ups

*Scott did with 20# weight vest

Bhanu - 26:06 - 3 Pull Ups
Dinesh - 25:19 - 3 Jumping Pull Ups
Salit - 28:30 - 30 Lat Pull downs at 3
Scott - 21:12 - 16 Pull Ups (second set of 25 pull ups no vest after everyone was done)
Suresh - 29:54 - 6 Pull Ups
Vijaya - 31:05 - 3 Pull Ups

1/13/2014

Burpee Challenge - day 78

20x

50 yard sprint

Rest 30 seconds

3x

75% Max pull ups/Jumping Pull Ups

Rest 60 seconds

12/16/2013

50 burpees – timed

Max Pull Ups

10-1 Ladder

Liners

Push Ups

Squats/Jumping Squats

Sit Ups

Max Pull Ups

Burpee Time  -  1st set pull ups   -   2nd Set pullups

Bhanu - 5:13 - 3 - 2

Gaurav - ---- 

Rahul - 4:08 - 8 - 

Ray - ---  - 

Scott - 2:58 - 13 - 21

Sirish - 3:55 - 10 -

Vijaya - 5:40 - 9 - 10

12/12/2013

Burpee Challenge - day 46 (done in workout)

20 Burpees

35 Shoulder Press

80-100-150 Lunges

Max Pull Ups

30-40-50 Dips

50-75-100 Push Ups

16 Burpees

20-30-50 Plank Rows

50-75-150 Sit Ups

10 Burpees

Huge class today.  Great work, hard workout.  

12/5/2013

Burpee Challenge - day 39

Jingle Jangles

Tabata Push Ups

Tabata Sit Ups

Tabata Squats

2 sets Max Pull Ups