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

6/17/2014

"Jones Crawl" - Timed - Compare to 4/4/2014

3x

10 Deadlift

25 Box Jumps

 ---

100 Jump Rope

15 Burpees

50/100 Double Sit Ups

100 Jump Rope

--- 

3x

20 Shoulder Press/10HSPU

10 V-Up

" Jones Crawl"

Time/Weight/Box Height

Ajay - 8:55/135,135,115#/16"

Bhanu - 5:09/155#/16"

Dinesh - 8:06/135#/16"

Kira - 5:02/95#/16"

Rahul - 6:03/185#/16"

Rajan - 5:01/205#(RX)/20"

Scott - 3:06/205#(RX)/20"

Sirish - 4:23/205#(RX)/20"

VJ - 10:04/135#/16"

Last time we did this:

Dinesh did it in 9:49 @ 115#.  He crushed it this time - and he stopped to fill up his water

Rahul added 70# (lowered his box jumps after yesterday's workout) and still was only behind by 13 seconds

And this happened (Kira would beat me if I failed to mention she held that a longer than I did):

6/16/2014

Huge class today. Great work, everyone!

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

Compare to 2/18/2014

Ajay - 44:05 (Max except Min Push Ups)

Bhanu - 40:04 (Max)

Dinesh - 46:50 (Max)

Gowtham - 35:40 (Min)

Harpreet - 41:35 (Max)

Kira - 32:52 (Max)

Rahul - 35:32 (Max)

Rajan - 34:07 (Max)

Ray - 43:30 (Half except burpees)

Scott - 24:59 (Max)

Sirish - 33:46 (Max)

Suresh - 39:50 (Min)

Vijay - 44:38 (Max)

6/13/2014

Volleyball - For Penalties
Server decides penalty for team losing the serve

6/12/2014

Bench Press

20 @ Light

2x5 @ Heavy

Wide Bench Press

3x5

3x10 Thrusters

5x

10 V-Ups

25 Bicycle Sit Ups (each)

Bench press Light/Heavy/Wide/Thrusters

Bhanu - 85/95/95/60

Dinesh - 

Harpreet - 

Rahul - 

Rajan - 

Scott - 155/225/135,155/95,95,115

Vijay - 115/145/ /65

06/11/2014

Really Really tough today.  Great Job!

10x Run up back

10-1

2x High Knees (Each)

2x Butt Kicks (Each)

Heisman (Each)

2x Basketball 180 (alternating)

Squat Hooks (Each)

Frog Jumps (Front & Back)

Power Knee (Each)

Hit the Floor (Each)

Suicide Jumps

Ski Abs (Each)

Switch Kicks (Each)

*3 Level 1 Drills Each Round

Kira had to leave at the end of round 6.

Ray got through a few rounds.

Suresh got through a few rounds.
Vijay did this On Friday

6/9/2014

On The Minute

Burpees

After failure:

10 Deck Squats

50 Sit Ups

100 Mountain Climbers (Total)

150 Bicycle Sit Ups (Each)

100 Mountain Climbers (Total)

50 Sit Ups

10 Deck Squats

Burpee rounds:

Bhanu - 13

Dinesh - 11

Gowtham - 11

Harpreet - 12

Kira - 13+10

Rajan - 12

Salit - 13

Scott - 16+12

Sirish - 13+5

Vijay - 12+10

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#/

6/4/2014

Timed WoD - Compare to 2/25/2014

10x Run up and back

3x

5 Burpees

10 Lunges (Each Side)

15 Double Sit Ups

20 Dips

10x Run up and back

3x

10 Shoulder Press/HSPU (Scott)

20 In and Out Abs

30 Bicycle Sit Ups (each Side)

80 Mountain Climbers (total)

10x Run up and back

Scott and Sirish added:

3x
10 Ab Wheel

10/15 Pull Ups

10x Run up and back

2/25/14 time in (RED)

Ajay - 30:25

Bhanu - 24:00 (25:02)

Dinesh - 29:00 (35:00)

Harpreet - 29:19

Kira - 26ish - Half of 2nd run and all of 3rd run done w/ 20# vest

Rajan - 23:07

Salit - 35:00

Scott - 33:48 - w/ 20# vest through 2nd run (35:53)

Sirish - 34:20

Vijay - 25:17 (29:23)

6/3/2014

25/50 Dips

2x

1x Up and Back Lunges

2x Up and Back Farmer Carry

3x Up and Back Run

3x

10 (each) Side Bends

15 OH Sit Ups

20 Double Sit Ups

25 (each) Bicycle Sit Ups

30 (total) Flutter Kicks

2-3 Sets Bench Press

Farmer Carry/Side Bends/OH  Sit ups/ Flutter Kick/Bench (reps@weight)
Ajay - 2x45#/35#/25#/35#
Dinesh - 2x35#/  /#25#/25#/10@125#
Harpreet - 2x45#/35#/35#/35#/2x10@115#,2x5@135# + 3x10 Shoulder press @60#

Kira - 2x45#/1@23#, 2@35#/25#/25#/10@45#, 5@65#
Rajan - 2x10@@135#, 2x10 @#145#
Salit - 2x15#/20#/10#/10#

Scott - 2x45#/65#/2@55#, 1@65#/2@55#, 1@65#/10@205#, 3@245#, 1@265# + 3 sets of 50 Dips

5/28/2014

1-10-1

Squat

Lunge (each)

Dips

Diamond Push Up

Push Up

Hand Up Push Up

Wide Push Up

Sit Up

Double Sit Up

V-Up

Bicycle Sit Up

*20 Total WIDE Mountain Climbers after each ODD set

*20 Total Mountain Climbers after each EVEN set

---

Kira - Did 1-10

Harpreet - Did 1-10

Ray - Did 10-6, no diamond push ups

Scott - Did 2x on bicycle sit ups

5/9/2014

Bench Press

Dead Lift

10-1

Jumping Lunges (each)

Jumping Squats

4x Bicycle Sit Ups

Not everyone did the ladder.  Good weight day, fun lifting time.

*Bhanu did this on Saturday

5/8/2014

Timed

5-10-15-20-15-10-5

Burpees

Dips

Shoulder Press

Decline Push Ups

V-Ups

--- 

Time/Shoulder Press Weights

Ajay - 35:00/ 2x15#

Bhanu - 29:35/ 2x15#

Harpreet - 36:20/ 2x25# (5, 10), 2x20# (rest)

Kira - 29:07 (subbed squats for shoulder press and no push ups on burpees last 2 sets)

Rahul - 28:40/ 2x30# (5, 10), 2x25# (15, 20) 2x20# (15, 10, 5)

Rajan - 31:00/ 2x20# (5, 10, 15, 20), 2x15# (rest)

Salit - 29:51

Sirish - 29:08/ 30#

Scott - 33:43/ HSPU

Vijay - 29:27/ 2x25#

4/22/2014

3x 10 Squats (Rahul and Salit sub Straight leg deadlift)

10-1

Slashers

Overhead Sit Ups

Box Jump (Rahul skip, Salit sub 10 box step ups)

In and Out Abs (Rahul sub ab wheel)

100/200 Walking Lunges

(Salit and Rahul sub:

10 Shrugs

10 Calf raises - holding last shrug) 

200/300 Mountain Climbers (Kira sub 300 jump rope)

4/21/2014

Another tough Monday workout.  Nice job everyone!

10x
5 Pull Ups (Scott, Sirish, Rahul for last 5 sets)
5 Burpees (Rahul/Salit sub Farmer Carry)
5 Goblet Squats (Rahul/Salit sub 5 Shoulder Press)
5 Deck Squats (Rahul/Salit sub 5 Upright Row)
5 Dips
5 V-Ups
5 Double Sit Ups
5 Sit Ups
5 Bicycle Sit Ups (Each)
5 Push Up Jacks
5 Spiderman Push Ups (Total)

4/18/2014

1 Run Up and Back

40 Shoulder Press (Scott Sub 20 HSUP)

2 Run Up and Back

75/100 Squats

3 Run Up and Back

30/50 Dips

4 Run Up and Back

50/75/100 Double Sit Ups

5 Run Up and Back

50/100/150 Push Ups

4 Run Up and Back

75/100/150 Bicycle Sit Ups (each)

3 Run Up and Back

50 Lunges (each)

2 Run Up and Back

25 Each Plank Dumbbell Row

1 Run Up and Back

100/200/300 Mountain Climber (total)

---

Bhanu - 42:00 - 120 Push Ups, max everything else

Dinesh - 44:33 - Minimum Reps, 25# Row, 25# Shoulder Press

Kira - --- - Max Reps Except pushups, 10# Shoulder Press, no Rows or Mountain climbers, 2 extra run

Rahul - 41:30 - Max reps, 30# Row, 30# Shoulder Press

Rajan - Something:50, minimum except mountain climbers

Salit - 36:00 - Min Reps, 5# Shoulder Press, 10# Row

Scott - 38:38 - Max reps, 60# Row

Sirish - 

Vijay - 

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

4/14/2014

Welcome Back Siva!

Timed:
3x
10x Up and Back Run
20 OH Walking Lunge (total)
10 Hand Release Push Ups


5/10/15 Pull Ups
50/100 Squats
25/50 Dips
50/100 Squats
5/10/15 Pull Ups

WoD (Times/Weight)
Bhanu - 12:00/25#
Dinesh - 11:30/25#
Harpreet - 11:21/35#
Rahul - 11:27/45#
Rajan - 11:08/35#
Salit - 12:49/10#
Scott - 9:39/45#
Sirish - 9:43/45#
Siva - 11:30/25#
Vijay - 12:39/35#

4/11/2014

Squats, Deadlift and Shoulder press all with bars.  Good heavy day of lifting.

3x

10 Squat

5 (Each) Lunge

3x

10 Deadlift

3x

10 Shoulder Press

5x

10 (Each) Side Bends

10 V-Up

20 (Each) Heel Touch

10/20 Push Ups

Notes:

Scott did 1x10 Deadlift

Rajan modified weighted box jumps for some work