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Sep 1, 2013

Hell Week, Pre-TI edition

O HOORAY! It's that time again!

HELL WEEK

Two weeks until our season ender in San Francisco. Let's end it on a high note! We've experienced a resurgence of participation through the Weekly Boosts, and near-full team participation in Land and Core workouts following practice.  Ride this momentum and don't let your hard work to waste.  Use this week to continue to BUILD. Do your Boosts and your Hell Week assignments.  Monday is a federal holiday.  But it's not a Space Dragons holiday! Hell Week is a FULL WEEK.

Always warm-up.  No injuries!

You know the drill - these are in addition to, and not a replacement for, your normal weekly off-water workouts.  And then post on Spacebook to let us know you've done it!

MONDAY
Bronze: Land Circuit
Silver: Robert's Twisting Plank – side plank on you elbows.  Twist your body (think rotation!) to bring your free arm under your body. (3x30sec for each side)
Gold: V-Ups (3x30sec)

            Expected time: 10 minutes

TUESDAY
Bronze: Core Circuit
Silver: Three-point lunge (http://www.youtube.com/watch?v=t_4cQJC8Dwo) (3x30sec)
Gold: Wall Sits (maximum duration)

            Expected time: 7.5 minutes + wall sits

WEDNESDAY
Dead Man's Burpee Challenge

            Expected time: 10 minutes.

THURSDAY
Bronze: Core Circuit
Silver: Star push-ups (3x30sec)
Gold: Wall Sits (maximum duration - but it only counts if it's longer than Tuesday's wall sits!)

            Expected time: 8.5 minutes + wall sits.

FRIDAY
Bronze: Land Circuit
Silver: Robert's Twisting Plank (3x30sec for each side)
Gold: V-Ups (3x30secs)

            Expected time: 10 minutes

Land Circuit:
Do each of the following exercises pushing at 100% effort for 30 seconds.  Then take a 10 second rest, and quickly move on to the next exercise.
00:00 – 00:30: Jumping Jacks
00:40 – 01:10: Push-ups
01:20 – 01:50: Crunches
02:00 – 02:30: High Knee Steps
02:40 – 03:10: Squats
03:20 – 03:50: Regular Plank
04:00 – 04:30: Jumping Lunges (lunges in place)
04:40 – 05:10: Side Plank with leg lifts
05:20 – 05:50: Side Plank with leg lifts (other side)

Core Circuit:
Do each of the following exercises pushing at 100% effort for 30 seconds.  Then take a 10 second rest, and quickly move on to the next exercise.
00:00 – 00:30: Bicycle Crunch
00:40 – 01:10: Side Plank with leg lifts
01:20 – 01:50: Side Plank with leg lifts(other side)
02:00 – 02:30: Mason Twist
02:40 – 03:10: Supermans
03:20 – 03:50: V-Ups
04:00 – 04:30: Rotational Squats
04:40 – 05:10: Rotational Squats (other side)
05:20 – 05:50: Crunchy Frogs