5/30/2014

Tough, tough workout to lead into the weekend.  Insanity drills done differently - not as a group but as sets.

Buy In - 10 Level 1 Drills

5x

20 Basketball Jumps

10 Power Push Ups

10 (Each) Plank Punches

5x

10 (Each) Squat Hooks

10 Push Up Jacks

5 (Each) Side Suicide Jumps

5x

10 (Each) High Knee Oblique Twist

10 (Each) Ski Abs

10 (Each) Switch Kicks

Buy Out - 10 Level 1 Drills

***Level 1 Drill = 4 (Each) mountain climber + 4 Push Up + Jump***

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Kira did all but last set of 5x and did last set of Level 1 drills

Suresh did 1 round of 2nd set
Ajay did 3 rounds of 2nd set

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.

5/28/2014

1-10-1

Squat

Lunge (each)

Dips

Diamond Push Up

Push Up

Hand Up Push Up

Wide Push Up

Sit Up

Double Sit Up

V-Up

Bicycle Sit Up

*20 Total WIDE Mountain Climbers after each ODD set

*20 Total Mountain Climbers after each EVEN set

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Kira - Did 1-10

Harpreet - Did 1-10

Ray - Did 10-6, no diamond push ups

Scott - Did 2x on bicycle sit ups

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"

5/23/2014

Any Order/Any Sets

50 Renegade Row

50 Deck Squat

50 Box Jumps

50 Burpees

50 Alternating 1-leg Dips (Total)

50 Plank Punches (Each)

10/25/50 Pull Up

Sirish did partial
Dinesh did not do dips or pull ups

5/22/2014

Jingle Jangles – 10 Rounds

1-10-1

Push Ups

V-Ups

3x Bicycle Sit Ups

Dips

5/21/2014

Had to change to time today so it was just me and Ajay.

21-15-9

Power Cleans

Box Jumps

Side Bends

Supine Rows

V-Ups

OHS

3x5 Deadlift

Power Clean/Box Jump Height/Side Bends/OHS

Ajay - 45#/16"/35#/25#

Scott - 135#/20"/45#/45#

Deadlift

Ajay - 3x5@95#

Scott - 1x5@315#, 2x5@345# 

5/20/2014

2x – 45/35

Jog

Heisman

3-2-1

High Knees

Butt Kickers

Hit the Floor

Rest

2x – 45/35 Seconds

Ski Jump

Ski abs

Level 1 Drill

Rest

Frog Jumps

Sprint – Up Downs

3x – 45 Seconds

Basketball Jumps

4 High Hook + 4 Low Hook + 4 High Jump Ropes

Side Suicide jumps

Rest

Plyo Jacks with hook

Power Push Up

3x – 45 Seconds (Last set was 35 sprint/45/35 second punch)
Sprint + 4 Jumping Lunges
4 Ski Abs + 4 Push up jacks + 4 in and out abs + 4 Spiderman Push Ups

Rest

Plank Punch

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Times were set by (e.g. for the top set, first round was everything at 45 seconds, second round was everything at 35 seconds)

After workout: Scott, Vijay and Bhanu added 20 burpees and 10 knee to elbows (Attempted)

5/19/2014

Small group, good workout.  Tough, long workout that spread the work over the whole body and really got the heart and lungs going. 

10x

25 Bicycle Sit Ups (Each)

20 Double Sit Ups

15 Push Ups

10 A2G Sqauts

10 Box Jumps

5 Slashers (Each)

5 Plank Row (Each)

3 Burpees

Rounds completed/Slasher (#)/Plank Row (#)

Bhanu - 10/30#/25#

Dinesh - 7/25#/20#

Harpreet - 7/35#/25#

Kira - 7/25#/15#

Scott - 10/45#/55#

Vijay - 10/25#/30#

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: