1/26/2015

3x - Don't put bar down between exercises
10 SHDP
10 Front Squats
10 Straight leg DL
30 seconds rest

100 Walking Lunch Steps

10x
5 Situps
5 Double Sit Ups
5 V-ups
5 Heel Touches (each)
10 Bicyels (each)

3x
30 Sec Suicide Jumps
15 Sec R Power Knee
30 Sec Hit the Floor
15 Sec L Power Knee
30 Sec Level 1 Drill
45 Sec Rest

Bar work
Kira - 45#
Scott - 115#
Raman - Subbed Shoulder Press and Dips for SHDP and Front Squats

Raman - Subbed for Walking Lunges:
2x
25 Supermans
25 Pushups
1x
25 Each Bridge + leg extension

1/5/2015

Scott and Kira did 5 rounds

Sirish did 3 rounds

12/23/2014

"12 Days of Christmas" - Timed

Kira: 34:52
Scott: 35:34

50 Mt. Climbers
2 Deck Squat 45/25
3 3 Dips/Pull Ups
4 HSPU/Shoulder press @ 2x15
5 Squats
6 Sumo Deadlift 95/45
7 Sit Ups
8 KB Swings 65/30
9 Walking Lunges (Each)
10 Push Ups
11 Turkish Get Up 45/15
12 Burpees

The workout is done like the song.
1st round 50 Mt. Climbers
2nd round 2 deck squats and 50 mt. climbers
3rd round 3 Dips/Pull ups, 2 deck squats and 50 mt. climbers
etc...


Scott Weight on left, Kira on Right

12/15/2014

Pain and suffering today.  It looked so doable when I wrote it out.

12/2/2014

Killer workout! Awesome work ethic! This hit almost all the major movements we have been doing all in one day.  Kira killed the Thursters.  Raman and Sirish were moving through this from the run on.  Great work today!

10x Run Up/Back

120 second plank

50 Box Jumps

60 Second right side plank

50 Sumo Deadlift

60 Second left side plank

50 DB Swings

120 Second plank

50 Burpees

50 V-Up

50 Thrusters

** Sirish did up to the burpees in just over 20 minutes.

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

10/7/2014

Two new movements today - Rotating Planks and Smurf Jacks.

This is the end of an era.  Last day of working out here for Bhanu and Vijay.  This was Vijay's 169th post, going back to 10/22/2013, and Bhanu's 155th post, going back to 10/18/2013.  The room just won't be the same without you two - and will definitely be a lot more quiet without Bhanu to be so noisy.  Good luck to both of you on your next endeavors and keep up your new-found lifestyle of healthy living.

20 Rotating Planks (each)

10x

5 Deck Squats

5 Slashers

5 Sumo DL

5 V-Up

10 Dips

10 Lunges (each)

10 Smurf Jacks

15 Push Ups

15 Sit Ups

9/12/2014

Bench
Deadlift
Sumo Deadlift

3x
10 Plank Rows (each side)
10 Plank Punches (each side)
10 Russian Twists (each side)
10 OH Sit Ups

8/27/2014

“1000”

Do 1000 total reps of whatever exercises you want.  If you start an exercise, you have to do at least 50 of them.

Deck Squats count double
Burpees count double
Renegade Rows count double
Up and back run is 2
Squats count half
Mountain Climbers are 4-count
Bicycle Sit Ups are 4-count
High Knees are 4-count
Lunges are each side

*All weighted movements must be done with your normal weight

* Bhanu did 50 Mt. Climbers for a total of 1050.

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

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

5/27/2014

6x

5 Burpees

10/15/20 Push Ups

15/20/30 Sit Ups

20/35/50 Squats

Farmer Carry Up and Back

Rest 2 minutes

4x

5 Up and Back Liners

10 Shoulder Press

10 Sumo Deadlift

10/20 Box Jump

Rest 2 minutes

50/75/100 Bicycle Sit Up

Push Ups/Sit Ups/Squats/Farmer Carry #/Shoulder Press #/Sumo DL #/Box Jump Height/Bicycle Rep@height

Bhanu - 20/30/50/2x45#/45#/45#/20@16"

Dinesh - 20/30/50/2x35#/45#/45#/20@16

Harpreet - 20/30/50/2x45#/2x25#/65#/20@16

Kira - 20/30/50(20 last set)/45#/2x15#

Salit - 10/30/50/2x15#/2x10#/20#/10 (step ups)

Scott - 20/30/50/2x45#/HSPU/65#/20@20"

Sirish - (5 rounds) 20/30/50/45#

Suresh - 10/15/20/25#

Vijay - 20/30/50/2x45#/2x25#/45/20@16"

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:

05/05/2014

5x Run up and back

5x

10 Burpees

10 Dumbbell Swings

10 Sumo Deadlifts

10 Dips

50 Mountain Climbers (total)

5x Run up and back

*

Rahul added 10 Pull Ups

Sirish and Scott added 10 Pull Ups and did 20 dips instead of 10

Bhanu, Vijay and Harpreet used the 65# KB for swings for possibly the first time.

4/15/2014

21-15-9

Sumo Deadlift

DB Swing

21-15-9

2x Bicycle Sit Ups (Each)

V-Up

Wide Push Up

Lunges (Each)

2x

200 Jump Rope (Scott: 100 Double Unders)

25 Box Jumps

3/7/2014

Quick workout, everyone went a little heavier than before.  Nice work today.

4x

20 Sumo Deadlift

20 Box Jumps

5x Up and Back

Scott - Timed 11:46

21-15-9

Hang Power Clean @ 135#

Pull Up

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

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#

2/7/2014

Really small group.  Scrapped the workout in favor of lifting and supersets.

Scott
"Annie" - Timed 5:35
50-40-30-20-10
Double Unders
Sit Ups
---
3x
Bench Press
Crunches

Bhanu
2x 10 Bench @ 65#
1x10 Bench @ 75#

Dinesh
3x10 Bench @ 95#

Salit
3x10 Bench @ 2x10#

Scott
3x5 Bench @ 225#
---
3x
10 DB Swings
10 (each) side lunges

Bhanu - 30#
Dinesh - 30#
Salit - 10#
Scott - 65#
---
3x
10 Sumo Deadlift
10 Shoulder Press
20 Bicycle Sit Ups

Bhanu - 30#/2x20#
Dinesh - 30#/2x20#
Salit - 10#/2x7.5#
Scott - 65#
---
Ab Wheel
Bhanu - 6
Dinesh - 15
Salit - 15
Scott - 30

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.