10/31/2014

Just me today.  I revisited an old workout. And Crushed it.

300 - Timed - 16:05 - PR (Old PR 16:25 on 1/7/2010)
25 Pull ups 
50 Deadlifts @ 135# 
50 Push ups
50 Box jumps @ 24” 
50 Floor wipers @ 135# 
50 Single-arm Clean-and-Press @ 35#
25 Pull ups


25 V-Ups

10/30/2014

Pull Ups
Scott: 17/16/8 (first 2 underhand, 3rd overhand)
Raman: 5/5/5

10/29/2014

Deadlift
10x medium
5x heavy
Work to 1x 1RM

4x
10 Squat to Box Jump
15 Box Step Up + Crunch (each)
15 Side Bends (each)
15 OH Sit Ups
50 OH Flutter Kicks
50 Walking Lunges

10/28/2014

Death by Burpee/Box Jump

On the minute do 1 Burpee + 1 Box Jump

Add one each round

At Fail (no rest):

2 minute Plank

10 Laps around

100 Sit Ups

10 Laps around

Max Pull Ups

10 Laps around

200 Squats

10 Laps around

2 minute Plank

10/24/2014

5x

5 Deck Squats

50/100 OH Flutter Kicks

50/100 Mountain Climbers

2x

25 Deadlift

25/50 Sit Ups

25/50 Supermans

25/50 Lunges (Each)

10/23/2014

Run 4/10 mile

21-15-9
Dumbbell Swing @ 30#
Box Jump
Burpee/Suicide Jump

3x
15 Side Plank with twist (Each)
10 Renegade Rows/Lat Pull

Run 4/10

Scott and Raman did Burpees and Renegade Rows

Raman did 21-9-3 for first set and 2x on second set

Kira did Suicide Jumps and Lat Pulls

DB #/Box Height/Renegade Row # (Lat Pull #)

Kira: 

Raman: 30#/16"/25#

Scott: 65#/20"/60#

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 **

vijay and bhanu (10/20/2014)

Vijay: 400 pushups, 300 situps, 300 bicycle situps (total)

Bhanu: 200 pushups, 125 situps, 100 bicycle situps (total), 100 double situps

10/20/2014

3x

Max Push Ups/Supine Row

Rest 90 seconds

4x

10 Straight leg DL

15 V-Ups

3x run around (about 100 meter)

5x 

Up/Back Lunges

Up/Back Farmer Carry

100 OH Flutter Kick

For Max: Kira did Supine Rows; Scott and Raman did Push Ups.

10/17/2014

3x

15 Deadlift

15 Upright Row

5x

20 Dips

20 Double Sit Ups

15 Pull Up/Lat Pull Down

5 Deck Squats