1/23/2015

1/9/2015

12/30/2014

3x
15 Second Push Ups
60 Second Plank
15 Second Push Ups
30 Second Side Plank (Each)
15 Second Push Ups
60 Second Plank
15 Second Push Ups
60 Second Rest

3x
15 Second Squats
60 Second Wall Sit
15 Second Squats
30 Second Static Lunge (Each)
15 Second Squats
60 Second Wall Sit
15 Second Squats
60 Second Rest

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.

11/25/2014

Awesome workout today! Tough week so far, only will get worse tomorrow.

Kira's weight on the left, Scott on the right

3x

10 Squats – (115/185) (Last set 125/195)

10 Side Bends – Each (45/75)

10 Deadlifts – (155/295) (Last set 165/305)

15 Box Jumps

25 Sit Ups

60 Second Plank

2 Minute Rest

11/3/2014-11/7-2014

Kira and Rama on their own this week. Scott did 2 short hikes, 5 days of snorkeling and 1 beach PT with a weighted ruck.

Monday:

Jingle Jangles (10 rounds, 30 on 30 off)

10-1

Slashers (each)

3x Bicycle Sit Ups

Supermans

Tuesday:

"Box Jump Annie" - Timed

50-40-30-20-10

16"/20" Box Jump

Sit ups

10x - Timed

50 Mountain Climbers (Total)

15 Squats

Wednesday:

10x Run around

5x

10 Pull Ups/Jumping Pull Ups/Lat Pulls

10 Shoulder Press

10 Lunges (each with shoulder press weight in hand)

10 V-Ups

5x Sprint up and back

Thursday:

Squat

2x 15@ Light

10@ Medium

10@ Medium Pause Squats

2x 5@ Medium Heavy

4x

60 second Plank

30 second Side Plank (each)

15 Supermans

60 second Rest

Friday:

20-1

Evens:

Jumping Jacks

2x OH Flutter Kicks

OH Sit Ups

Odds:

Smurf Jacks

Lunges (Each)

Burpee/Suicide Jump

Run 20 Around

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

10/23/2014

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#

10/22/2014

Kira:

5x
10 Wide lat pulls
10 Narrow lat pulls
15 Sit Ups
25 A2G Squats

4x
10 Shrugs (hold last one for Calf raises) @ 2x35#
10 Calf raises (hold last one for 10 Seconds) @ 2x35#
15 Side Bends @ 35#
15 Lunges (Each)

3x
90 Second plank
200 Jump Rope

Sirish:

** Will find the workout and post later **

10/16/2014

Same weight for the bar, keep it up for all 3
3x
5 Lunge (each)
5 Squat

3x
20 OH Sit Ups
200 OH Flutter Kick
2 Minute Plank

3x
45 seconds each
Butt Kickers
Basketball Jumps
Wide Mt. Climbers
Rest

3x
45 seconds each
Stance Jacks
High hook/low hook (plyo squat)
In-out abs
Rest

Lunges/Squats

Kira - 2x @ 65#, 1x @75#

Scott - 2x @ 185#, 1x @ 205#

Kira Subbed high knees for Mt. Climers, double sit ups for in-out abs and no hook, only plyo squat. No time for OH and plank.

Scott OH weight - 65#

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)

9/23/2014

Bench Press
2x20 Light
2x5 Heavy

100/200 Sit Ups
3/5 Minute Plank
200/400 OH Flutter Kicks
50/100 Russian Twists (Each)
100/200 Bicycle Sit Ups (each)

9/11/2014

30 Minute AMRAP

Sprint Around

11 Push Ups

11 Sit Ups

Farmer Carry

11 Side Bends

11 Dips

Bear Crawl/Crab Walk

11 Squat

11 Shoulder Press

60 second Plank at start, 15 minutes and 30 minutes

* Plank time does not count towards AMRAP Time

9/4/2014

20x

Squat

5 seconds down

10 second hold

Jump

5x

30 Second left side plank

30 Second plank

30 Second right side plank

30 Second high plank

30 Push ups

30 Mt. climbers (each)

30 Heismans (each)

30 High knees (each)

30 Basketball jumps

30 Sit ups

30 Double sit ups

30 Bicycle sit ups

* Kira didn't do squats due to time

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

8/4/2014

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

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

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

3/4/2014

Bhanu was in Beast Mode again! He was crushing everyone on Jingle Jangles. Tied his Tabata Push Up Personal Best.

Harpreet beat his Tabata Push Up PR by 3.

Suresh beah his Tabata Push Up PR by 6!

Nice work today.

Jingle Jangles

Tabata Push Ups:

Bhanu: 19-18-9-7-8-7-6-8=82 (Tied PR)

Harpreet: 17-12-10-6-5-5-5-5=65 (PR by 3)

Purvaja (Incline on Bench): 14-12-10-8-7-6-6-2=65

Siva: 10-7-7-9-9-0-6-7=55

Rahul: 27-20-12-6-6-5-5-5=86

Scott: 27-23-13-11-10-10-9-9=112

Suresh: 17-12-10-8-7-6-4-6=70 (PR by 6)

Level 1 - Purvaja, Siva (2 rounds), Suresh

3x

10 Slashers

10 Russian Twists

20 Sit Ups

20 Dips

60 Second Plank

Level 2 - Bhanu, Rahul, Harpreet

3x

10 Slashers

10 Russian Twists

20 Overhead Sit Ups

25 Dips

90 Second Plank

Level 3 - Scott

3x

10 Slashers

10 Ab Wheel

10 Russian Twists

20 Overhead Sit Ups

30 Dips

90 Second Plank

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