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)

7/21/2014

Amazing work today.  Just awesome to see how hard everyone worked and almost everyone crushing their old times from just over a month ago and to see where everyone was from the first time they did this.  Rahul gets a pass because he has been out a lot recently and has been getting back slowly.

Compare this to 6/16/2014

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

Time/Last Time

Ajay - 34:20 (Minimum)/44:05 (Minimum on Push ups, Max other)

Bhanu - 34:56 (Max)/40:04 (Max)

Dinesh - 36:00 (Max)/46:50 (Max)

Harpreet - 40:07 (Max)/41:35 (Max)

Kira - 30:12 (Max)/32:52 (Max)

Rahul - 36:05 (Max)/35:52 (Max)

Ray - 35:00 (2 rounds)/43:30 (Min, Half Burpees)

Scott - 22:52 (Max)/24:59 (Max)

Sirish - 31:50 (Max)/33:46 (Max)

Vijay - 36:39 (Max)/44:38 (Max)

PRs for Bhanu, Dinesh, Harpreet, Kira, Scott, Sirish, Vijay

Ajay would have had a PR if he had done the extra 75 sit ups and bicycles... He crushed his time.

6/27/2014

Great work to finish off a tough week and a hard last few weeks.  Have a great week off!

5x
10 Renegade Row
10 OH Sit Up
10 V-Up
25 Squats
15 Lunges (each)
10 Sumo Deadlift

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

6/19/2014

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

6/16/2014

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)

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

6/2/2014

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#

5/30/2014

Tough, tough workout to lead into the weekend.  Insanity drills done differently - not as a group but as sets.

Buy In - 10 Level 1 Drills

5x

20 Basketball Jumps

10 Power Push Ups

10 (Each) Plank Punches

5x

10 (Each) Squat Hooks

10 Push Up Jacks

5 (Each) Side Suicide Jumps

5x

10 (Each) High Knee Oblique Twist

10 (Each) Ski Abs

10 (Each) Switch Kicks

Buy Out - 10 Level 1 Drills

***Level 1 Drill = 4 (Each) mountain climber + 4 Push Up + Jump***

--

Kira did all but last set of 5x and did last set of Level 1 drills

Suresh did 1 round of 2nd set
Ajay did 3 rounds of 2nd set

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

4/8/2014

What a great workout.  This is a benchmark workout to see where everyone is and where they came from. Compare this to 11/21/13 and 11/1/2013.  This is a way to mark your progress. Be proud of where you are today and where you can go tomorrow.

Such great work and effort by everyone today! Great job!

Warmup:

3x

10 Shoulder Press

10 Side Bends

Cindy (Modified)

AMRAP in 20 minutes

5 Push Ups

10 Sit Ups

15 Squats

Scott:

Cindy

AMRAP in 20 minutes

5 Pull Ups

10 Push Ups

15 Squats

Bhanu: 28+5+5

Dinesh: 28+5+10

Harpreet: 22+5

Rahul: 28+5

Salit: 23+5+10

Scott: 27+5+10+2

Sirish: 30+5+10+13
Suresh: 20+5
Tamas: 5 (did yesterday's workout before)
Ray: Auditing group, did some of WoD and some other work

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.  

12/10/2013

Burpee Challenge - day 44 (done in workout)

4x

11 Burpees

10 Sit Ups (Scott sub Pullups)

9 Push Ups

8 Squats

7 Dips

6 Shoulder Press

5 (Each) Lunges

4 Diamond Push Ups (Scott sub Double Sit Ups

3 Pull Ups (Scott sub Chin Ups)

2 Level 1 Drills

1 Leg Blaster

Leg Blasters (pick one number and do for each set)

10-14-20 Squats

5-7-10 Lunges Each

5-7-10 Jumping Lunges Each

5-7-10 Jumping Squats

11/27/2013

Burpee Challenge - day 31

45 Minutes Intermediate Yoga

11/20/2013

Burpee Challenge - day 24

Yoga
Jillian Michaels Yoga
30 Minutes Beginner
20 Minutes Advanced