7/14/2014

10x
30 High Knees (total)
15 Squats + 10 Sec hold at bottom
50 Mountain Climbers (total)
10 Decline Push Ups
40 Flutter Kick + OH Weight
15 Bicycle Sit Ups (Each)
10 Dive Bomber Push Ups

5/15/2014

Timed (Compare to 2/4/2014):

100 Burpees

10/25/50/75 Pull Ups

25/50 Deck Squats

100/250 Sit Ups

200/400/500 Mountain Climbers (total)

Pick a level, break up sets any way you want

Full house today. Some old faces back. We took up all the room and overflowed into the side area. Awesome work.  Tough, tough workout. The few of us that ran this before, everyone either lowered their times or came close to times while greatly increasing the workout.  Amazing.

Time-Pull Ups/Deck Squats (Weight)/Sit Ups/Mountain Climbers

Ajay: 42:30 - 20/50(25#)/100/200

Bhanu: 49:27 - 32/50 (35#)/200/500

Dinesh: 41:32 - 15/25(25#)/100/200

Gowtham: 15/25(35#)/100/200
Harpreet: 53:00 - 25(25#)/50/250/500

Purvaja: 5 (sub lat pulls)/0/50/120 - 30 burpees
Rahul: 47:09 - 50/50(45#)/250/500

Salit: 44:30 - 10/25(10#)/250/500

Scott: 37:20 - 75/50 (45#)/250/500

Sirish: 43:10 - 75/50(45#)/250/500

Vijay: 54:06 - 75/50(35#)/250/500

Suresh

Siva

04/29/2014

2x – Alternate 45/35 Seconds then 40/30
Jog
Power Jacks
Heisman
High Knees
Butt Kicks
Hit the Floor
Rest

3x – Alternate 45/35 Seconds then 40/30
Ski Jump
In-and-out abs
Level 1 Drill
Rest

Ski Jumps
Sprint – Up Downs

3x – 45 Seconds, last set 40 Seconds
Basketball Jumps
Power knee left/right
Side Suicide jumps
High Knee Oblique Twist
Rest


2x – 45 Seconds then 38 seconds
Cross jacks
8 Mountain Climbers+4 Moving Push Up+8 Wide Mountain Climbers
Floor Switch Kicks
Plank Punches
Rest

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#

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

2/24/2014

Tough workout today. Really good ladder.

Workout of the Day (WoD) - Scott - 7:54

55 Double Under – Buy In

10-1

Goblet Squats @ 65#

KB Swings @ 65#

55 Double Under – Buy Out

Form - (worked on form, made sure everyone is doing them correctly and safely)

Sumo Deadlift

Thrusters

Workout of the Day (WoD)

15 Burpees - Buy In

10-1

Box Jumps

Slashers

2x Push Ups

V-Ups

Sumo Deadlift

15 Deck Squats - Buy Out

1/30/2014

Burpee Challenge - day 95

Timed WoD:

10-1

V-Ups/Double Sit Ups/Sit Ups

Push Ups

Box Jumps

5x

5 Deck Squats

10 Burpees

(Scott)
2x10 Knee to Elbow

---

Timed workout:

Bhanu - 7:04

Dinesh - 9:15

Frankie - 8:54

Purvaja - 9:15

Salit - 9:25

Sirish - 6:15

Siva - 10:00

Scott - 5:04

Suresh - 9:25

Vijay - 7:30

1/14/2014

Burpee Challenge - day 79 (partially done in workout)

20 minutes – AMRAP

3 Burpee

5 DB Swing

10 Jumping Jacks

15 Bicycle Sit Ups

20 Mountain Climbers

3x10 Deadlift

3x10 Shoulder Press

Dinesh - 10

Gowtham - 12

Purvaja - 12

Rahul - 12

Scott - 14+3

Salit - 10

Sirish - 13+3+5+10+3

Siva - 10

Suresh - 11

Vijay - 10

1/6/2014

Burpee Challenge - day 71 (done in workout)

7x

5 Burpees

10 Shoulder Press/Hand Stand Push Up

10 (Each Side) Lunges (Purvaja sub Band Leg Press)

10/15 Bench Dips

5 Burpees

10/20 Squats (Purvaja sub Side Bends @ 20#)

10/15/20/25 Sit Ups

10/15/20/25 Bicycle Sit Ups

Vijay and Bhanu doing in the evening

12/30/2013

Burpee Challenge - day 64 (done partially in workout)

30 Minutes – AMRAP

3 Burpees

5 Squats

10 Walking Lunges

15 Sit Ups

20 Mountain Climbers

Purvaja

30 Minutes – AMRAP

3 Burpees

5 Left Overhead Step Up @ 7.5#

5 Right Overhead Step Up @ 7.5#

10 Bench Sits

15 Sit Ups

20 Mountain Climbers

Dinesh - 12+3+5+10

Purvaja - 11+2

Rahul - 16+3+5+10

Scott - 22+3

Siva - 13

Suresh - 13+3+5+10

Vijay - 12

Zeping - 16+3+5+5

12/17/2013

Burpee Challenge – day 51

Pick a level workout.

Level 1
10x
5 burpees
5 side lunges
5 dips
10 in-and-out abs
10 mountain climbers

Level 2
10x
5 burpees
5 side lunges
10 dips
15 in-and-out abs
20 mountain climbers

Level 3
10x
5 burpees
5 Pull Ups
10 side lunges
15 dips
20 in-and-out abs
30 mountain climbers

Purvaja - 40 minutes Piriformis stretches

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.  

12/3/2013

Burpee Challenge - day 37 (30 done in workout, 7 done after)

“Walk the Line” - for time

3x
100 Walking Lunges
25 (50) Pushups
25 (50) Sit ups

25 (50) Bicycle Sit ups

10 Burpees

100 Mountain Climbers

Sowmya did 50 Walking lunges/50 mountain Climbers and 25 of each (25 wall push ups)

Rahul, Scott and Sirish did 50 of each

Bhanu, Dinesh, Harpreet, Siva, Vijaya did 25 of each

Bhanu and Vijaya did this together later in the afternoon

Bhanu - 47:00

Dinesh - 40:48

Harpreet - 38:40

Rahul - 32:15

Scott - 26:47

Sirish - 33:27

Siva - 38:34

Sowmya - 35:20

Vijaya - 47:00

11/26/2013

Burpee Challenge - day 30 (done in workout)

6x

5 Burpees

(5-7-10) Push Ups

(10-12-15) Sit Ups (Scott sub 15 Overhead Situps @20#)

(15-20-25) Squats (Purvaja Sub for 1 leg band leg press)

Walk up and back (across the room)

4x

5 Up and Back Liners

10 Shoulder Press @2x(10-20-30) (Scott Sub 10 Handstand Push Ups)

10 Sumo Deadlift @(15-25-30-65-95) (Purvaja Sub straight leg sumo dead lift)

(10-15-20) Box Jump

(25-40-50) Bicycle Sit Up

Everyone had a different workout today with assigned weights.  Starting to add burpees into workouts now that we hit day 30.

11/25/2013

Burpee Challenge - day 29

Every exercise line was for 30 seconds. Did 60 seconds rest at the end of each set while explaining what was in next set. Last set, Side Suicide Jumps and Mountain Climber sets were 45 seconds. Total workout was under 45 minutes. Vijaya and Dinesh did their workout after as the time was changed for today's workout.

Warm Up
2x
Jog
Jumping Jacks - arms up
High Knees - arms out
Butt Kickers
Hit the Floor
1-2-3
Rest

Stretch

Work Out
3x
Sprint + 4 Jumping Lunges
4 Ski Abs + 4 Push up jacks + 4 in and out abs + 4 Spiderman Push Ups
Frog Jumps
Rest

3x
4 High Hook + 4 Low Hook + 4 High Jump Ropes
High Knee Oblique Twist
Floor Switch Kicks
Power Push Ups
Rest

2x
Side Suicide Jumps
Plyo Jacks with hook
8 Mountain Climber + 4 Moving Push Up + 8 Wide Mountain Climber + Stand
Plank Punches
Rest

11/18/2013

Big group - 12 people - 2 were new to the workout.  A bit of a light day but a good workout.

Burpee Challenge – day 22

5x

Walking Lunges (up/back) (Sowmya sub walk back, Purvaja sup 100 Jump Rope)

(15/20/30) Sit Ups/Crunches

(30/50) Mountain Climbers

3x Pull Ups/Jumping Pull Ups

2x 10 DB Swing

11/15/2013

Burpee Challenge - day 19

Weights day. Do 2-3 sets of any of the workouts below and get in some deadlifts. Today was fun. We had a really hard week, and this was a much different workout than we have done.

Renegade Rows

Russian Twists

Side Bends

Shoulder Press

Pull Ups

Deadlift

11/14/2013

Burpee Challenge – day 18

Tabata Squats

Purvaja Sub Tabata Leg Raises – Alternating Legs

Partner (Total)

150/250 Basketball Drills (If either partner stops both do static leg lift until ready to start again)

30/50 Level 1 Drills (if either partner stops both do bicycle sit ups until ready to start again)

3x

10 Renegade Row

15 in-and-out abs

Tabata

Dinesh - 18-19-16-20-20-20-20-21=154

Harpreet - 24-24-23-22-21-20-20-20=174

Gaurav - 20-20-20-20-20-20-20-20=160

Scott - 23-23-23-22-21-21-21-23=177

Sirish - 20-26-25-24-22-22-22-23=184

Siva - 18-18-19-16-18-17-15-19=140
Vijaya - 14-14-14-14-14-14-14-14=112

Teams

Sirish/Siva - 250/50

Scott/Vijaya - 250/50

Purvaja/Gaurav - 150/30

Harpreet/Dinesh - 150/30

11/13/2013

Burpee Challenge – day 17

Bob Harper Cardio Yoga - 45 minutes

11/12/2013

Burpee Challenge – day 16

2x Bench Press/Jump Rope

Groups of 3, 1 spot, 1 bench, 1 jump rope

5x

10 Russian Twist

20 Crunches/Sit Ups/Overhead Sit Ups

10 Sumo Deadlift

10-20 Box Jumps

Bear Crawl (up and back x2)

Bench Press

Dinesh - 12x135, 10x155

Harpreet - 5x135, 12x115

Purvaja - 10 reps 2x10

Rahul - 155, 6x175

Scott - 10x135, 10x185, 7x 205, 5x225 (1 set jump rope, 3 sets double unders)

Sirish - 145, 155

Siva - 

Sowmya - 10 reps 2x10

Suresh - 

Vijaya - 4 sets 12x115