....so it's the LAST SD Hell Week of the season...
SD HELL WEEK PART 4!
Sept 5 - Sept 11
Monday:
SQUAT JUMPS
AB CIRCUIT
PUSHUPS (set 1 - diamond, set 2 - regular, set 3 - wide, set 4&5 - your choice)
Tuesday:
DIVE BOMBER PUSHUPS
WALL SITS (max out duration for each set)
AB CIRCUIT
Wednesday:
PRACTICE!!
or if you miss practice...
DEAD MAN'S BURPIE CHALLENGE
Thursday:
AB CIRCUIT
CLAP PUSHUPS
LUNGE JUMPS
Friday:
ALLIGATOR PUSHUPS
AB CIRCUIT
SQUAT JUMPS
Saturday:
RACE SETS!
Sunday:
RACE SETS!
Rules:
- Do five sets of each exercise, maxing out the number of reps you do in each set.
Sept 5 - Sept 11
Monday:
SQUAT JUMPS
AB CIRCUIT
PUSHUPS (set 1 - diamond, set 2 - regular, set 3 - wide, set 4&5 - your choice)
Tuesday:
DIVE BOMBER PUSHUPS
WALL SITS (max out duration for each set)
AB CIRCUIT
Wednesday:
PRACTICE!!
or if you miss practice...
DEAD MAN'S BURPIE CHALLENGE
Thursday:
AB CIRCUIT
CLAP PUSHUPS
LUNGE JUMPS
Friday:
ALLIGATOR PUSHUPS
AB CIRCUIT
SQUAT JUMPS
Saturday:
RACE SETS!
Sunday:
RACE SETS!
AB CIRCUIT: 20x crunches + 20x bicycle crunches + 20x flutter kicks + 20x leg lifts + 20x mason twists = one set. Perform as fast as you can.
CARDIO: Do at least 30 minutes per day (no longer just a bonus!).
CARDIO: Do at least 30 minutes per day (no longer just a bonus!).
Rules:
- Do five sets of each exercise, maxing out the number of reps you do in each set.
- Push your numbers from the the last Hell Week - you should be the strongest you've been all season.
- There are three tiers: bronze, silver, gold. For example, on Monday, completing 5 sets of squat jumps completes bronze, adding 5 sets of the ab circuit completes silver, and adding 5 sets of pushups (variations indicated) completes gold.
- If you don't know what an exercise is, ask your teammates (or youtube)!
- Warm up before you begin. No injuries!!
- Post on Facebook when you finish each day's challenge.
- Do this on top of your regular workout, not as a replacement for it.
- There are three tiers: bronze, silver, gold. For example, on Monday, completing 5 sets of squat jumps completes bronze, adding 5 sets of the ab circuit completes silver, and adding 5 sets of pushups (variations indicated) completes gold.
- If you don't know what an exercise is, ask your teammates (or youtube)!
- Warm up before you begin. No injuries!!
- Post on Facebook when you finish each day's challenge.
- Do this on top of your regular workout, not as a replacement for it.
Extra Credit:
- Practice the flash mob dance 15 minutes per day!
This is our last big race....let's finish the season STRONG!
