5-10-15-10-5

Burpees

Dips

Shoulder Press

Decline Push Ups

V-Ups

5x

5 Pull Ups

5 Burpees 

5 Goblet Squats 

5 Deck Squats 

5 Dips

5 V-Ups

5 Double Sit Ups

5 Sit Ups

5 Bicycle Sit Ups (Each)

5 Push Up Jacks

5 Spiderman Push Ups (Total)

AMRAP (As Many Repetitions As Possible) 30 Minutes

100 Mt. Climbers (total)

50 walking lunge steps (total)

40 OH Flutter Kicks (total)

30 Bicycle Sit Ups (Each)

20 OH Sit Ups

Good one today. 3 rounds in 23 minutes!

AMRAP in 15 minutes

5 Push Ups

10 Sit Ups

15 Squats

5 Manmakers

20 Each Slashers

10 Burpees

Short workouts. Completed 12 rounds in 15 minutes.

30 Minutes – AMRAP

3 Burpees

5 Squats

10 Walking Lunges

15 Sit Ups

20 Mountain Climbers

Getting back to the routine. 8 rounds in 25 minutes. Need to improve a lot.

AMRAP (As Many Repetitions As Possible) 30 Minutes

100 Mt. Climbers (total)

50 walking lunge steps (total)

40 OH Flutter Kicks (total)

30 Bicycle Sit Ups (Each)

20 OH Sit Ups

Ajay: 3 rounds 

10-1
Renegade Row/Plank Row
3x Squats
2x 180 Basketball Jumps
V-Ups
Double Sit Ups
Bicycle Sit  Ups (each)

AMRAP (As Many Repetitions As Possible) 30 Minutes

100 Mt. Climbers (total)

50 walking lunge steps (total)

40 OH Flutter Kicks (total)

30 Bicycle Sit Ups (Each)

20 OH Sit Ups

Ajay: 3 rounds + 100 MC

30 Minutes – AMRAP

3 Burpees

5 Squats

10 Walking Lunges

15 Sit Ups

20 Mountain Climbers

Ajay: 9 rounds in 25 mins

10-1

Russian Twist

Double Sit Up

Push Ups

Dips

Burpees

DB Swings

Finished 10-5

3x

20 High Knees (Each)

20 Butt Kickers (Each)

10 1-2-3 (Each)

5 Hit the Floor (Each)

3x

10 Ski Jump (Each)

10 In-and-out abs

5 Ski Abs (Each)

3 Level 1 Drill

3x

5 Suicide Jumps

10 Cross Jacks (Each)

10 Power Knees (Each)

10 Push Up Jacks

Ajay did 2 rounds of each. Ravi completed the entire routine.

30 Minutes – AMRAP

3 Burpees

5 Squats

10 Walking Lunges

15 Sit Ups

20 Mountain Climbers

Ajay : 9 rounds (new low)

10-1

Russian Twist

Double Sit Up

Push Ups

Dips

Burpees

Deck Squats

DB Swings

Ajay: 10-6.5

Set 1 (Rounds 18, 15, 12, 9, 6, 3)

Burpee

V-Up

Dips

Set 2 (Rounds 17, 14, 11, 8, 5, 2)

Jumping Squats

OH Sit Ups

 Push Ups 

Set 3 (Rounds 16, 13, 10, 7, 4, 1)

Dive Bomber Push Ups

3x Bicycle Sit Ups (48, 39, 30, 21, 12, 3)

5x Mountain Climbers

Finished 18-13.

4x

11 Burpees

10 Sit Ups 

9 Push Ups

8 Squats

7 Dips

6 Shoulder Press

5 (Each) Lunges

4 Diamond Push Ups 

3 Pull Ups 

2 Level 1 Drills

AMRAP (As Many Repetitions As Possible) 30 Minutes

100 Mt. Climbers (total)

50 walking lunge steps (total)

40 OH Flutter Kicks (total)

30 Bicycle Sit Ups (Each)

20 OH Sit Ups

10 Decline Push Ups

Ajay: 4 rounds - Walking lunges on last round.
Alex: 3 rounds + 100 MC + 40 OH Flutter kicks.

Pretty brutal one today. Did perhaps 60-70% of it.

50 - 40 - 30 - 20 - 10 seconds Burpees

15 second breaks in between

50 - 40 -30 - 20 - 10 seconds Walking pushups

15 second breaks in between

10- 20 - 30 - 40 - 30 - 20 - 10 Mt Climbers

15 second breaks in between

10- 20 - 30 - 40 - 30 - 20 - 10 High Knees

15 second breaks in between

Tabata 

20 second + 10 second rest: Dive Bomb pushups (2X)

20 second + 10 second rest: Jumping Lunges (2X)

20 second + 10 second rest: Crossover pushups (2X)

20 second + 10 second rest:Toe touch Squat(2X)

20 second + 10 second rest:Agility Dots (2X)- X pattern

20 second + 10 second rest:Jumping Jacks (2X)

20 second + 10 second rest:Knee Slap  Jumps (2X

AMRAP in 20 minutes

5 Push Ups

10 Sit Ups

15 Squats

10 Manmakers

20 Each Slashers

25 Burpees

Ajay: 18 rounds.

5x

5 Pull Ups

5 Burpees 

5 Goblet Squats 

5 Deck Squats 

5 Dips

5 V-Ups

5 Double Sit Ups

5 Sit Ups

5 Bicycle Sit Ups (Each)

5 Push Up Jacks

5 Spiderman Push Ups (Total)

200/300 Mountain Climbers OR 100/200 Walking Lunges

10-1

Slashers

Overhead Sit Ups

Box Jumps

In-n-Out Abs

200/300 Mountain Climbers OR 100/200 Walking Lunges

30 Minutes – AMRAP

3 Burpees

5 Squats

10 Walking Lunges

15 Sit Ups

20 Mountain Climbers

Ajay:11 rounds.

5-10-15-20-15-10-5

Burpees

Dips

Shoulder Press

Decline Push Ups

V-Ups

We could complete 5-10-15-20 only.