1/7/2015

5x
10 Squat @ 95
25 Bicycles (Each)
10 V-Up

5x
10 Squats @ 115
10 Dips
10 In-N-Out Abs

25 Lunges (Each)
25 Cross Lunges (Each)

12/19/2014

Squats
3x15 @ 185#

100 Push Ups
100 Sit Ups
150 Bicycles (E)
100 Double Sit Ups

10 Burpees
10 Bupree Box Jump
10 Burpee Long Jump
10 Burpee High Knee

12/21/2014

We killed it today! This was a great day! Good, heavy lifting day after 3 tough interval days combined with a little heavy weights.

Raman had great form on both squats and deadlifts, Added good weights on both lifts.  Hit 155# Bench.

Kira put up 225# Deadlift - PR by 10#. Also put up 85# Bench and 175# Squat.

Scott put up a combined total of 1000# on the 3 lifts.

12/8/2014

Squats

3x10 – Med/Heavy

1x5 – 5 second pause

1x3 – 5 second A2G squat

Form – Turkish Get Ups

3x

10 Slashers

15 Supermans

20 Box Jump

25 Sit Ups

3x

20 Shrugs

10 Pull Ups

11/25/2014

Awesome workout today! Tough week so far, only will get worse tomorrow.

Kira's weight on the left, Scott on the right

3x

10 Squats – (115/185) (Last set 125/195)

10 Side Bends – Each (45/75)

10 Deadlifts – (155/295) (Last set 165/305)

15 Box Jumps

25 Sit Ups

60 Second Plank

2 Minute Rest

11/21/2014

11/12/2014

3x
15 Squats (med)
25/50 Sit Ups
25/50 Bicycles (each)

3x
15 Box Jump
10 Side Bends (each)
10 Sumo DL

25/50 Double Sit Ups
10/20 Burpee long jump
100 Walking Lunges
25/50 OH Sit Ups

11/3/2014-11/7-2014

Kira and Rama on their own this week. Scott did 2 short hikes, 5 days of snorkeling and 1 beach PT with a weighted ruck.

Monday:

Jingle Jangles (10 rounds, 30 on 30 off)

10-1

Slashers (each)

3x Bicycle Sit Ups

Supermans

Tuesday:

"Box Jump Annie" - Timed

50-40-30-20-10

16"/20" Box Jump

Sit ups

10x - Timed

50 Mountain Climbers (Total)

15 Squats

Wednesday:

10x Run around

5x

10 Pull Ups/Jumping Pull Ups/Lat Pulls

10 Shoulder Press

10 Lunges (each with shoulder press weight in hand)

10 V-Ups

5x Sprint up and back

Thursday:

Squat

2x 15@ Light

10@ Medium

10@ Medium Pause Squats

2x 5@ Medium Heavy

4x

60 second Plank

30 second Side Plank (each)

15 Supermans

60 second Rest

Friday:

20-1

Evens:

Jumping Jacks

2x OH Flutter Kicks

OH Sit Ups

Odds:

Smurf Jacks

Lunges (Each)

Burpee/Suicide Jump

Run 20 Around

10/16/2014

Same weight for the bar, keep it up for all 3
3x
5 Lunge (each)
5 Squat

3x
20 OH Sit Ups
200 OH Flutter Kick
2 Minute Plank

3x
45 seconds each
Butt Kickers
Basketball Jumps
Wide Mt. Climbers
Rest

3x
45 seconds each
Stance Jacks
High hook/low hook (plyo squat)
In-out abs
Rest

Lunges/Squats

Kira - 2x @ 65#, 1x @75#

Scott - 2x @ 185#, 1x @ 205#

Kira Subbed high knees for Mt. Climers, double sit ups for in-out abs and no hook, only plyo squat. No time for OH and plank.

Scott OH weight - 65#

10/6/2014

Squat day

* Scott did Jumping Squats @175 for med/heavy

Tabata:

Kira: 20-12-12-10-7-9-9-9=88 (PR)

Scott: 29-29-21-15-14-14-13-14=149 (PR)

9/15/2014

200/300 Mountain Climbers OR 100/200 Walking Lunges

10-1
Slashers
Overhead Sit Ups
Box Jumps
In-n-Out Abs

200/300 Mountain Climbers OR 100/200 Walking Lunges

1x10 Deadlift
1x10 Squat

8/28/2014

Bench
Squat
Upright Row
Shoulder Press

Small group.  Weight Day.  Fun times.

Added a little running and sit ups when equipment was in use.

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.

5/16/2014

Good cool down day to push some weights around and recover from the workouts this week.

3x

10 Alternating 1 hand Snatch

10 Side Bends

35/50 Each Bicycle Sit Ups

3x

10 Squat

3x

10 Sumo Deadlift

Snatch/SideBends/Squat/Sumo

Ajay: 

Bhanu: 

Dinesh: 30#/45#/2x10@95@, 10@105#/10@45#, 2x10@60#

Kira: 30 minutes elliptical and 3x10 Squat @95#

Rahul: 45#/45#/

Salit: 10#/15#/bodyweight and 10#/20#

Scott: 65#/65#/5x275, 2x305, 1x325# (didn't go deep enough)/5x65#+20# weight vest

Sirish: 55#/45#

Suresh: /45#/

Vijay:

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)

4/11/2014

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

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

11/5/2013

Burpee Challenge - day 9

Training day for Squats and Deadlift.  Good day.  Will go lighter on weights next time for full range of motion.

Partner up.

Deadlift

2x10

Squat

2x10

4x Run/Side Shuffle (each side)/Backwards

10 (each side) Partner ball throw @ 20#

100 Partner Dips/Plank

3x Partner Leg Push – Alternate every 20

5x Partner Walk @ 2x41/30 – 5 Burpees every time weight put down

Deadlift

Bhanu - 95#

Dinesh - 95#

Harpreet - 95#

Rahul - 3x135#

Sirish - 135/155/155#

Sowmya - 2x5@45

Vijay - 45#

Squat

Bhanu - 95#

Dinesh - 95#

Harpreet - 95#

Rahul - 3x135#

Sirish - 135/155/155#

Sowmya - 45#

Vijay - 95#

Purvaja - Subbed for DL and Squat

3x

10 Plank Jacks

Leg Lift+Extension

Scott

2x10 Squat @155#

3x10 Pull Ups

10 Chest to Bar Pull Ups

10 L-Sit Pull Ups

10 Overhand Pull Ups

10 Overhead Squats @ 45#

10 Sumo Deadlift @ 65#

10 KB Swings @ 65#

10 Standing bar Russian Twists