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2017 Regular Practices are concluded, post/pre season startup in November!

Mar 16, 2015

TEMPEEEEEE HELL WEEK 2015!!

Stop the presses!!  As most of you know, we're gearing up for some intense racing on the water at Tempe, AZ. and this will definitely start ramping us up for Club Crew in Australia. Remember, we're ONE team regardless of your attendance there.  Everyone should support.  So what better way to welcome everyone back for some familiar pain, but fun and exciting workouts?  Team intensity!  Call it what you want... Pre-Tempe workouts, March Madness, chasing unicorns, etc. But just don't call it easy!  Challenge yourselves.  It's H E L L  W E E K !!

Rules:
- Always warm up before you begin. No injuries!!
- Do at least 20-30 minutes of cardio per day
 - There are three tiers: Bronze, Silver, Gold.  For example, on Monday, completing 3 sets of squat jumps completes bronze, adding 3 sets of the Ab circuit completes silver, and adding 3 sets of pushups (variations indicated) completes gold. - Do THREE sets of each exercise below, maxing out the number of reps you do in each set for 30 seconds! (If too easy for those beasts out there, try a full minute!)

- Unfamiliar with a certain exercise? Ask your teammates or look it up on 'youtube'

- Post on SpaceBook when you finish each day's challenge.
- Do this on top of your regular workout, not as a replacement for it. Now get-a-sweatin'!!

March 16 - March 22

Monday:
SQUAT JUMPS
AB CIRCUIT

 PUSHUPS
(set 1-regular, set 2-diamond, set 3-wide) 

Tuesday:
PLANKS (3 x 1 min)
AB CIRCUIT 
WALL SITS (max out duration for each set)

Wednesday:
BURPEES (3 x 10 reps)
TRICEP DIPS
   
Thursday:
V-UPS
MOUNTAIN CLIMBERS
Three-Point Lunge: http://www.youtube.com/watch?v=t_4cQJC8Dwo

Friday:

ALLIGATOR PUSHUPS
AB CIRCUIT
SQUAT JUMPS
 
Saturday: 
RACE SETS - RACE SETS - RACE SETS!!

Sunday:
RACE SETS - RACE SETS - RACE SETS!!

 
*AB CIRCUIT: 20x crunches + 20x bicycle crunches + 20x flutter kicks + 20x leg lifts + 20x mason twists = one set. Do these as fast as you can. 3 - 5 sets!!