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

6/20/2014

A small group and everyone split... perfect day for weights. 

Bhanu, Dinesh, Harpreet and Rahul Scott:

3x20 Shoulder Press (Light)

3x20 Deadlift (Light)

50 Floor Back Extensions

3x10 Upright Row

200 Wide Mountain Climbers

100 Double Sit Ups

Purvaja:

21-15-9

Shoulder Press

2x Sit Up

3x Bicycle Sit Ups

1 Leg Bridge (Each)

Swiss Ball Glute Bridge

Swiss Ball Leg Curl

10 minutes Elliptical

Kira:

21-15-9

Sumo Deadlift

V-Up

3x Bicycle Sit Ups

Swiss Ball Glute Bridge

Swiss Ball Leg Curl

10 minutes stretching

---

Deadlift/Shoulder Press/Upright Row

Bhanu - 

Dinesh - 

Harpreet - 

Rahul - 

Scott - 185, 2x205/3x10@95/115, 135, 165

Purvaja - 2x10# Shoulder press

Kira - 45# Sumo Deadlift

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

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