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2020 Competitive Season Practices Began Sat Jan 4th ...
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Sep 8, 2014

SD Hell Week - TI 2014 Edition

Last Hell Week of the year!  
It's not about the workout; it's about completing the challenge together as a team.

MONDAY: Are you ready for some FOOTBALL!
Up Downs.  Count to 5-Mississippi, then hit the floor and get back up again (doesn't need to be a perfect pushup at the bottom... you'll do plenty of those later!).https://www.youtube.com/watch?v=kc-ZVkYr2pE

Bronze = 1 minute before every Hell Week workout
Silver = 2 minutes before every Hell Week workout
Gold = 3 minutes before every Hell Week workout



TUESDAY: Squat/Pushup Circuit
9 squats + 1 pushup + 8 squats + 2 pushups + 7 squats + 3 pushups + .... + 1 squat + 9 pushups, no rest between each exercise
Take your time on these and exercise good form.

Bronze = 1x + at least 5 minutes of stretching/rolling (time it!)
Silver = 2x + at least 5 minutes of stretching/rolling
Gold = 2x + at least 10 minutes of stretching/rolling



WEDNESDAY: Practice
RACE SETS or 
DEAD MAN'S BURPIE CHALLENGE 


THURSDAY: Core Pyramid
25 crunches + 20 mountain climbers + 15 side crunches + 10 scissor kicks + 5 ins/outs + 10 scissor kicks + 15 side crunches (otherside) + 20 mountain climbers + 25 crunches

Bronze = 1x + at least 5 minutes of stretching/rolling
Silver = 2x + at least 5 minutes of stretching/rolling
Gold = 3x + at least 10 minutes of stretching/rolling



FRIDAY: The Kitchen Sink
(notice there's 10 seconds of rest between each exercise)
00:00 – 00:30: Jumping Jacks
00:40 – 01:10: Push-ups
01:20 – 01:50: High Knees
02:00 – 02:30: Crunches
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)

Bronze = 1x + at least 5 minutes of stretching/rolling
Silver = 2x + at least 5 minutes of stretching/rolling
Gold = 3x + at least 10 minutes of stretching/rolling



You know the drill - these are in addition to (not a replacement for) your normal weekly off-water workouts.  Once you've completed the challenge, post on Spacebook to let everyone know you've done it!


Most importantly, NO INJURIES!  Notice there's stretching/rolling added to every workout.  Make sure you warm up and listen to your body.  Only 2 weeks left in the season, and we need everyone to be 100%!