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#

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

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

5/29/2014

Squats 3x10

Squats 2x5 (Heavier)

(If OK with more weight)

Deadlift 2x10

Deadlift 2x5 (Heavier)

(If OK with more weight)

Alternating with partner:

5x

P1) 5 Renegade Rows (Heavy)

P1) 25 Sit ups

P2) Flutter Kicks + weight

Switch Partners

Weights (Squat/Heavy Squat/Deadlift/Heavy Deadlift/Renegade Row/Flutter Kick)

Ajay - 75#/95#/95#/125#/20#/25#

Bhanu - 95#/100#/125#/145#/25#

Gowtham - 135#/155#/135#/0/

Harpreet - 95#/100#/135#/155#/25#/

Kira - 

Salit - 2x15#/0/25#/0/10#/15#

Scott - (a2g + hold 3 seconds at bottom - all squats) 155#/185#, 205#/55#/2x25#

Sirish - 155#/185#/225#/0/55#/45#

Suresh - 

Vijay - 95#/100#/115#/125#/30#/

Scott, Sirish, Gowtham did 3 sets of partner work.

5/23/2014

Any Order/Any Sets

50 Renegade Row

50 Deck Squat

50 Box Jumps

50 Burpees

50 Alternating 1-leg Dips (Total)

50 Plank Punches (Each)

10/25/50 Pull Up

Sirish did partial
Dinesh did not do dips or pull ups

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)

4/7/2014

New Class time worked well today.  Tough 3 part workout, we broke up into groups to do the different workouts.

21-15-9

Renegade Rows

V-Ups/Sit Ups

2x Jumping Squats/Squats

2x Dips

3x

Bear Crawl Up and Back

3x Run Up and Back

25 Jumping Jacks

50 Mountain Climbers

3x

50 Bicycle Sit Ups

5 Jump Over Burpees

4 Side Burpees

3 180 Burpees

2 Double Burpees

1 High Jump Burpee

Ajay did sets 2 and 3. Vinood did parts of sets 2-3 but was doing other workout.

Dinesh did sets 1-2 later in the day.

3/3/2014

Bhanu was a machine today! Amazing work.

10x

10 (Each) Hooks

20 Basketball Jumps

30 Mountain Climbers

3x

5 Renegade Rows

10 Deck Squats

20 Burpees

--

Scott (Before Workout):

"Fran" - Timed - 4:55 (PR)

21-15-9

Thrusters @ 95#

Pull Ups

2/13/2014

Max Pull Ups

10-1

* 3 Burpees before each round

Sumo Deadlift

Side Bends

Renegade Row

Bicycle Sit Ups

V-Ups

* 3x up and back end of each round

Max Pull Ups

---

Scott did:

1-10-1

KB Swings @ 65#

Box Jumps

Ball Slams @ 30#

Run 100 Meters ever other round

Max time 20 Minutes. Got to round 4 on the down ladder when time ended.

Then (not for time)
10-1 V-Ups

100 Yard Farmer Carry @ 2x45#

10/29/2013

Burpee Challenge Day 2

3 stations of partner workouts

2x

10 Renegade Rows

Box Jumps (While partner Rows)

2x

15 Dumbbell Deadlift

Level 1 drills/Mountain Climbers (Sowmya) (while partner Deadlifts)

2x

Partner Pyramid 5-10-15 (One partner does reps, other partner rests - do all of one exercise before going to next one)
Squats
Push-Ups
Sit-ups

Renegade Row

Bhanu - 15#

Harpreet - 15#

Scott - 25#

Sowmya - 10# 

Suresh - 15#

Vijaya - 15#

Deadlift

Bhanu - 2x30#

Harpreet - 2x30#

Scott - 185#

Sowmya - 10# 

Suresh - 2x30#

Vijaya - 2x30#

Scott

15

45# Weighted Pull Ups

Shoulder Press @ 135#