11/26/2014

Nasty workout.  It was not any easier than July when we did this. 

Compare to 7/14/2014

Great work to everyone.  Kira got a PR. Scott got a PR. Raman almost broke 60 minutes on this.  

Overhead sit ups:

Kira: 25#

Raman: 25#

Scott: 65#

* Notes *

Kira - subbed Lat Pulldowns at 5 for Dive Bomb Push Ups and subbed 2-hand hammer press @ 15# for dips

Scott - did 2x dips and did Overhead at 65# instead of 45# from last time

11/25/2014

Awesome workout today! Tough week so far, only will get worse tomorrow.

Kira's weight on the left, Scott on the right

3x

10 Squats – (115/185) (Last set 125/195)

10 Side Bends – Each (45/75)

10 Deadlifts – (155/295) (Last set 165/305)

15 Box Jumps

25 Sit Ups

60 Second Plank

2 Minute Rest

11/24/2014

Timed (40 minute cap) - Compare to 5/1/2014

1-10-1

Box Jump

Push Ups

V-Ups

Bicycle Sit Ups (each)

Every Round:

Run up and back

2 Burpees

2 Deck Squats

Old times:

Kira - 36:06, 15# Deck Squat

Scott - 39:07 - Added pull ups, did 2x push ups and bicycle sit ups, 45# Deck Squat

**Notes**

Kira crushed her old time by 9 minutes - all while adding 10# to the deck squats and jumping on the 20" box

Scott beat his time by just over 10 minutes

Raman completed the whole thing under time

11/21/2014

11/20/2014

11/19/2014

Not Timed but max effort.  Compare to 5/19/2014.

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

Kira Crushed this from last time.  Added 10# to both Slashers and Rows and still completed all 10 rounds.  Progress is awesome!

11/17/2014

Timed - Compare to 5/15/2014

100 Burpees

10/25/50/75 Pull Ups

25/50 Deck Squats

100/250 Sit Ups

200/400/500 Mountain Climbers (total)

Break up sets any way you want

* Scott was the only one who was in on the 5/15/2014 workout for comparison.  PR by over 2 minutes.

11/13/2014

11/14/2014

21-15-9

Deadlift

Pull Up

Shoulder Press

5 Burpees

10 Side Plank Twist (Each)

20 Push up Jacks

40 V-Ups

20 Push up Jacks

10 Side Plank Twist (Each)

5 Burpees

2x

25 Basketball Jumps

50 Hook Jacks

100 Mt. Climbers (Total)

50 Hook Jacks

25 Basketball Jumps

30 Second Rest

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