1/20/2015

1/16/2015

Good day all around.  Kira hit a PR in bench by 10#. Scott hit a PR in Bench by 5#. Sirish hit a PR in Bench. I'm sensing a trend.

1/5/2015

Scott and Kira did 5 rounds

Sirish did 3 rounds

10/22/2014

Kira:

5x
10 Wide lat pulls
10 Narrow lat pulls
15 Sit Ups
25 A2G Squats

4x
10 Shrugs (hold last one for Calf raises) @ 2x35#
10 Calf raises (hold last one for 10 Seconds) @ 2x35#
15 Side Bends @ 35#
15 Lunges (Each)

3x
90 Second plank
200 Jump Rope

Sirish:

** Will find the workout and post later **

7/22/2014

Stations
4x (50 seconds work, 10 seconds rest)
Plank Rows
Jump Rope
Sit Ups
Level 1 Drill
Static Squat
Russian Twists
Shoulder Press
Liners
Dips

6/17/2014

"Jones Crawl" - Timed - Compare to 4/4/2014

3x

10 Deadlift

25 Box Jumps

 ---

100 Jump Rope

15 Burpees

50/100 Double Sit Ups

100 Jump Rope

--- 

3x

20 Shoulder Press/10HSPU

10 V-Up

" Jones Crawl"

Time/Weight/Box Height

Ajay - 8:55/135,135,115#/16"

Bhanu - 5:09/155#/16"

Dinesh - 8:06/135#/16"

Kira - 5:02/95#/16"

Rahul - 6:03/185#/16"

Rajan - 5:01/205#(RX)/20"

Scott - 3:06/205#(RX)/20"

Sirish - 4:23/205#(RX)/20"

VJ - 10:04/135#/16"

Last time we did this:

Dinesh did it in 9:49 @ 115#.  He crushed it this time - and he stopped to fill up his water

Rahul added 70# (lowered his box jumps after yesterday's workout) and still was only behind by 13 seconds

And this happened (Kira would beat me if I failed to mention she held that a longer than I did):

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

2/21/2014

Really small group today. Really tough workout.

21 burpees

50 Hand Up Push Up/25 Negative Push Ups

2x

20/40 Box Jumps

2x Run Up and Back

1x Bear Crawl up and back

10 HSPU/15 Shoulder Press

2x

100 Mountain Climbers

2x Run Up and Back

15/25 V-Ups

25/50 Bicycle Sit Ups

100 Double Unders/Jump Rope

25/30 Upright Row

21 Burpees

Shoulder Press/Row

Bhanu - 2x20/45

Purvaja - 2x10/2x10

Scott - HSPU/30@95#

12/13/2013

Ever since we started the training, I have working to get everyone to be able to do ManMakers and Deck Squats.  I debated doing both in one day but it worked out really well.  This was a great workout and I am so excited and proud of the changes that are being made by everyone.

Burpees – day 47

Jump Rope – 100

Alternate With Partner

20 ManMakers

3x5 Deck Squat

11/21/2013

Burpee Challenge - day 25

Compare to 11/1/2013 - Every person who did this before beat their personal best by at least 1 round and as many as 5.  Amazing work and what a huge change in just 3 weeks!

Cindy (Modified)

AMRAP in 20 minutes

5 Push Ups

10 Sit Ups

15 Squats

Dinesh - 19+5+10+5

Frankie - 25
Gowtham - 21+5+10+10
Rahul - 28+5+2

Sirish - 28+5+10+10

Suresh - 20+5+10

Vijaya - 20+5

-----

Scott - 30+1

Cindy

AMRAP in 20 minutes

5 Pull Ups

10 Push Ups

15 Squats

-----

Purvaja

Modified Annie - For time

100-80-60-40-20 Jump Rope

50-40-30-20-10 Crunches

4x

25 Bicycle Sit Ups

15 Plank Jacks

10 Supermans

10 (each side) side bends @ 20#

10 Straight knee deadlift @ 15#

10/18/13

Class is growing... had 6 people today including me.

3x - Stations - timer is person doing jump rope

(Dinesh and Bhanu joined part way through)

50 Jump Rope

Russian twists

Mountain Climbers

Shoulder Press

Plank

Tabata Squats

Bhanu - 20,20,20,20,18,14,16,12=140

Dinesh - 18,14,14,15,11,12,10,10=104

Purvaja - 11,9,7,5,6,5,7,7=57

Scott - 24,22,22,20,21,18,19,18=168

Siva - 20,14,11,10,12,8,9,8=92

Suresh - 13,12,13,6,9,9,10,__=72

Deadlift – Focused on form first then weight

- Purvaja - 2 x 1 @ 45#

- Bhanu, Dinesh, Siva, Suresh - worked up from 45-95-135 for 3 reps each

- Scott 5x 275#