2/12/2014

Yoga - 45 minutes

2/11/2014

Scott - WoD - 9:58

26-15-9

Single Arm DB snatch @ 40#

Goblet Squat @ 40#

Sit Ups

Double Unders

-- 11 Deadlifts @205

---

Timed

21-15-9

Box Jumps

Lunges (each side)

Squats x2

Bicycle Sit Up x2

Rest 3 minutes

21-15-9

Burpees

Shoulder Press

Mountain Climber x4

Sit Ups x2

Bhanu - 29:10 @ 2x15# shoulder press

Dinesh - 34:09 @ 2x20# shoulder press

Gowtham - 29:00 @ 2x15# shoulder press

Scott - 22:32 @ 2x25# shoulder press

Vijay - Modified with pain in knee after 2 rounds

2/10/2014

Big Group today.

Scott
WoD - Timed 9:50
27 Double Unders

3x
9 Thursters @95#
9 Toes to Bar
9 Power Cleans @95#
9 Burpees

27 Double Unders

---

2x – 45/35 Seconds

Jog

Power Jacks

Heisman

High Knees

Butt Kicks

Rest

3x – 45/35 Seconds

Ski Jump

In-and-out abs

Level 1 Drill

Rest

Ski Jumps

Sprint – Up Downs

3x – 45 Seconds

Basketball Jumps

Power knee left

Side Suicide jumps

Power knee right

Rest

Jabs

Cross jacks

Upper cut

27 Double Unders

3x

9 Thrusters @ 95#

9 Toes 2 Bar

9 Power Cleans @ 95#

9 Burpees

27 Double Unders

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

2/6/2014

For Time:

10x Run Up and Back (about 400 yards)

10x

5 Push Ups

10 Sit Ups

15 Squats

100 Mountain Climbers

5x

5 Lunges (Each Side)

10 Dips

15 Bicycle Sit Ups (Each side)

10x Run Up and Back (about 400 yards)

Max Rep Pull Ups

*Scott did with 20# weight vest

Bhanu - 26:06 - 3 Pull Ups
Dinesh - 25:19 - 3 Jumping Pull Ups
Salit - 28:30 - 30 Lat Pull downs at 3
Scott - 21:12 - 16 Pull Ups (second set of 25 pull ups no vest after everyone was done)
Suresh - 29:54 - 6 Pull Ups
Vijaya - 31:05 - 3 Pull Ups

2/5/14

Yoga - 45 minutes

No video, I lead the group.

2/4/2014

Burpee Challenge - day 100

100 Burpees

10/25/50/75 Pull Ups

25/50 Deck Squats

100/250 Sit Ups

200/400/500 Mountain Climbers

Pick a rep amount, and do the total reps, any way, any sets.

Bhanu - 38:15

Pull ups - 15

Deck Squats @ 25# - 25

Sit Ups - 100

Mountain Climbers - 220

Dinesh - 43:30

Pull ups - 10

Deck Squats - 26

Sit Ups - 100

Mountain Climbers - 200

Scott - 41:20

Pull ups - 75

Deck Squats @45# - 50

Sit Ups - 250

Mountain Climbers - 500

Suresh - 39:20 (added dips instead of sit ups)

Pull ups - 19

Deck Squats - 20

Sit Ups - 60

Mountain Climbers - 140

Vijaya - 46:30

Pull ups - 45

Deck Squats - 35

Sit Ups - 150

Mountain Climbers - 400

Frankie - Not timed

Pull ups - 

Deck Squats - 

Sit Ups - 

Mountain Climbers - 

2/3/2014

Burpee Challenge Day 99

Small group for Monday. I wanted to break up the interval training and do some other work.  There was no time, no set order just do everything before starting over.  This took a lot longer than I thought it would for all of us.  First time using a (fake) ab wheel with the group. 

2x

5 Sprints

10 (Each) Lunges

10 Squats

25 Burpees

30/45 Basketball Jumps

30/60 Plank

15/25/50 Dips

25/40/80 Push Ups

10 Shoulder Press/OHPU

3/5/10 Ab Wheel

20 Overhead Sit Up

2/2/2014

Burpee Challenge Day 98

2/1/2014

Burpee Challenge Day 97