11/20/2014

10/13/2014

It has been over a year now since I started this blog at work.  Lots of people have come and gone from the group we keep on keeping on.  

Timed - Compare to 6/6/2014

25 Burpees

20 Deck Squats

150/300 Mountain Climbers

50/75 Push Up Jacks

50/75 Basketball Jumps

100/150 Bicycle Sit Ups (Each)

10x Liners (Up and Back)

50/70 Spiderman Push Ups (Total)

35/50 Thrusters

35/50 V-Ups

Max Pull Ups

Time - Deck Squat/Thruster/Pull Ups 

* Kira modified for time and events

* Scott best time by just shy of 4 minutes

7/11/2014

Nasty, nasty workout.  I send the workout on Thursday night and only Harpreet was brave enough to join.

10x Run up and back 

Max Pull ups

5x

50 double sit ups

40 squats

30 spiderman push ups

20 v-ups

10 box jumps

3x

10 side bends (each) 

10 sumo deadlifts 

10 shoulder press

Max Pull ups

10x Run up and back

Harpreet did 1/2 of the 5x workout

Scott Subbed max dips for max pull ups

Noon
Sirish did some lifting - Bench
Rahul ran on the treadmill
Kira did Elliptical and Shoulder Press

7/9/2014

3rd really, really tough day in a row.  We are all hurting from the work the last few days and now this.  PRs around for lots of people on the Tabata work. Great Job!

Jingle Jangles

Tabata Push Up

Tabata Sit Up

Tabata Squat

3x

5 Run Up and back

50 Mountain Climbers

10 Spiderman Push Ups

Kira:

Elliptical 10 minutes, level 10

Tabata Push Up

Tabata Sit Up

2x

25 Swiss Ball Glute Bridge

25 Swiss Ball Leg Curl

Elliptical 11 minutes, level 10

Tabata Push Up

Ajay - 16-14-10-10-8-7-6-5=76

Bhanu - 18-17-10-9-7-7-6-5=79

Dinesh - 19-15-13-9-8-7-6-7=84

Kira - 18-10-9-9-8-8-9-9=80

Rahul - 

Scott - 26-24-15-12-11-10-11-10=119

Sirish - 27-22-12-6-6-6-3-6=88

Suresh - 17-15-7-8-4-6-5-3=65

Vijay - 15-15-9-4-20-15-10-12=100 (PR - Old was 78)

Tabata Sit Up

Ajay - 8-10-9-9-9-10-9-9=73

Bhanu - 16-16-16-16-15-15-11-14=119

Dinesh - 17-15-15-15-14-11-12-13=112

Kira - 15-15-14-13-13-14-13-14=111 (PR - Old was 84)

Rahul - 

Scott - 20-20-18-18-1514-13-15=133

Sirish - 16-17-18-19-14-13-13-11=121

Suresh - 12-11-9-8-8-8-7-7=70

Vijay - 10-10-11-10-11-10-10-12=84

Tabata Squat

Ajay - 13-11-14-13-10-13-13-17=104

Bhanu - 15-17-18-17-17-17-19-19=139 (PR - Old was 132)

Dinesh - 14-15-15-13-15-13-15-18=110 (PR - Old was 100)

Rahul - 

Scott - 23-22-21-21-20-20-21-21=169

Sirish - 17-19-17-14-10-12-12-17=118

Suresh - 13-13-14-12-14-13-16-16=116

Vijay - 9-8-10-10-10-12-16-18=93 (PR - Old was 64)

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)

12/9/2013

Burpee Challenge - day 43 (most done in workout)

This might have been the most intense workout we have done here ever.  The listed workout below was supposed to have all been done but we ran out of time before everyone had finished. This took us an hour even of hard work.

Set 1

5x

10 (15) (each) ski abs

30-60 sec. Plank

30-60 sec. Superman

10 (20) Push up jacks

Set 2 

10x

20 (40) Mountain Climbers

10 (15) Spiderman Pushups

10 (15) Box Jump

4 Burpees

Set 3

2x

10-15 Squats

Bhanu - Set 1 x3, set 2 x8

Dinesh - Set 1x2, set 2 x7

Gowtham - Set 1 x5, set 2 x6, Set 3 - 2x 10@95#

Purvaja - Set 1x5, Set 2 x6, Set 3 - 30 Slow Squats (no weight)

Scott - Set 1 x5, Set 2 x10, Set 3 - 2x 10@185#

Vijaya - Set 1 x5 (+ yesterday burpees), Set 2 x5

11/7/2013

Burpee Challenge – Day 11

3x Leg Blasters

20 squats

10 lunges (each side)

10 lumping lunges (each side)

10 jumping squats

1 set max pull ups – chin to bar

10x

Sprint (up and back)

10 Spiderman Push Ups/Push Ups

10/15/20 Sit Ups

1 Set max pull ups

(Push up type/# of sit ups/Pull ups rounds 1 and 2)

Dinesh - Spiderman/10/10 (Jumping)/10 (Jumping)

Harpreet - Regular/15/6/10 (Jumping)

Rahul - Spiderman/15//16

Scott - Spiderman/20/27/30

Sirish - Plank/20//15

Siva - 8 Rounds -Spiderman/10/5x3 pullups

Suresh - 

Vijaya - Spiderman/15/6/9

Scott

2x10 Handstand Push Ups

10/23/2013

Another packed house.  Split into 2 groups so we weren't all bunched around the weights. Everyone is sore and beat and worked really hard.  Yoga tomorrow.

Scott

3x

10 Sumo Deadlift @65#

10 Slashers #30#

4x

15 Box Jumps

25 Bicycle Sit Ups

20 Spiderman Push Ups

60 Second Plank

Siva

3x

10 Sumo Deadlift @25#

10 Slashers @15#

3x

10 Box Jumps

20 Bicycle Sit Ups

10 Spiderman Push Ups

60 Second Plank

Vijaya

3x

10 Sumo Deadlift @20#

10 Slashers @10#

3x

10 Box Jumps

20 Bicycle Sit Ups

10 Spiderman Push Ups

60 Second Plank

Dinesh

3x

10 Sumo Deadlift @25#

10 Slashers @15#

3x

10 Box Jumps

20 Bicycle Sit Ups

10 Spiderman Push Ups

60 Second Plank

Bhanu

3x

10 Sumo Deadlift @20#

10 Slashers @10#

3x

10 Box Jumps

20 Bicycle Sit Ups

10 Spiderman Push Ups

60 Second Plank

Sowmya

3x

10 Sumo Deadlift @15#

10 Slashers @7.5#

3x

10 Box Jumps

10 Bicycle Sit Ups

10 Spiderman

30 Second Plank

Harpreet

3x

10 Sumo Deadlift @20#

10 Slashers @10#

3x

10 Box Jumps

20 Bicycle Sit Ups

10 Spiderman Push Ups

60 Second Plank

Insanity Workout (Partial Plyometrics) - Everyone

3x

45 Seconds Basketball Shots

45 Seconds Level 1 Drills

45 Seconds Ski Jumps

Last set add

45 Seconds Punching

45 Seconds Uppercut

45 Seconds Squat + Blocking

10/17/13

Scott

3x

10 Sumo Deadlift @65#

10 Slashers @30#

3x

10 KB Swings @65#

20 Spiderman Push Ups

20 Pull Ups

25 Burpees

Siva

3x

10 Sumo Deadlift @25#

10 Slashers @ 15#

3x

10 DB Swings @25#

10 Spiderman Push Ups

4 Pull Ups

15 Burpees

Suresh

3x

10 Sumo Deadlift @15#

10 Slashers @10#

3x

10 DB Swings @ 15#

10 Push Ups

2 Pull Ups

10 Burpees

Purvaja - Stretching

Side Plank Star

Dynamic supine scorpions

Knee in plank (Piriformis stretch)

Partner clam stretch

Partner flexor

Lateral Table pose static/dynamic

Frog

Knee to Chest

Knees to Chest