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Workout of the Day - 32320

Posted by Max Lucas at Mar 23, 2020 6:41AM PDT ( 0 Comments )

Remember to submit your entries for the TikTok Challenge! SUBMISSION DEADLINE HAS BEEN EXTENDED TO TUESDAY @2:00PM

Team dryland warm-up, about 10 each

  • Calf stretch
  • Knee hug
  • Quad stretch
  • Single leg RDL
  • Frankensteins
  • Open the gates
  • Close the gates
  • Lunge and reach
  • Heel/toe stretch
  • Arm circles
  • Dynamic squat stretch
  • Horizontal arm circles

Accumulate 5:00 of wall sits
*Every time you break, do 10 air squats

Start a timer when you are holding a wall sit. If you stand up or take a break, pause the timer and do 10 air squats. Timer resumes when you go back into a wall sit. Repeat until you reach 5 minutes. Try to do as few air squats as possible!

Every minute for 16 minutes:

Evens = 3 wall walks
Odds = 60 single-unders (jump rope)

Start a timer for 16:00, first you do 3 wall walks. Rest for the remainder of the minute. On the start of the next minute, do 60 single-unders or 30 jumping jacks.
WALL WALK SCALE: feet up on wall, hold for 3 seconds = 1 rep
JUMP ROPE SCALE: 30 jumping jacks for odd minutes

3 sets of weighted push-ups (use a backpack with textbooks or weights inside)

Sets should be no more than 12 reps. Go up in weight as needed. Use approx 5-20lbs in weight.)
PUSH UPS SCALE: Incline push-ups (no weight)

Stretch for 10 minutes

Additional Links:
Wall Walks Demo:

Incline Push-Up Demo:

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Not Workout of the Day - 32220

Posted by Max Lucas at Mar 22, 2020 11:07AM PDT ( 0 Comments )


You have 24 hours. Make the best swim-related TikTok. Go.


  • Must be appropriate (no language, gestures, etc.)
  • No more than 60 seconds in length
  • Must be swimming-related in some way
  • You can submit multiple tiktoks

Send your submissions to using the “email” function in the app (under “Share”).


I will compile all submissions into a video and post it tomorrow at 6:00pm. YOU, the team, will be able to vote for (5) tiktoks to move on to the final round. More details on voting will be released tomorrow.

If you don’t have tiktok or aren’t allowed to have it, you may record/edit a regular video using your phone and submit that. Follow the same rules listed above.

Oh, and I’ll be participating in this as well. Bring your A-game!

Be creative and have fun! :)

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Workout of the Day - 32120

Posted by Max Lucas at Mar 21, 2020 12:25PM PDT ( 0 Comments )

Choice warm-up for 10 minutes

30 burpees
30 alt. jumping lunges
30 alt. v-ups
30 hand-release push-ups
30 alt. v-ups
30 alt. jumping lunges
30 burpees

Stretch for 10 minutes

- Eat 2 fruits and 2 vegetables today

Helpful Links:

Jumping Lunges Demo

Hand-Release Push-Up Demo

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Workout of the Day - 32020

Posted by Max Lucas at Mar 20, 2020 8:37AM PDT ( 0 Comments )

10 alt. spiderman lunge + reach
10 slow bodyweight squats
10 push-ups
10 inchworms
10 burpees

3×8 bicep curl
*If you have no weights, fill a backpack with textbooks.

5 rounds for time:
(weight vest optional)
5 pull-ups*
10 push-ups
15 air squats
* = Substitute with banded rows, DB/KB rows, or 5/5 single leg glute bridges
*If you don’t have a weight vest, use a backpack with textbooks ONLY if your form is good. ~10-20lbs


3 rounds for time:
10 KB swings
20 sit-ups
10/10 KB press
20 sit-ups

Stretch for 10 minutes

Helpful Links
Single Leg Glute Bridge – Demo

Backpack Bicep Curl – Demo

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Workout of the Day - 31920

Posted by Max Lucas at Mar 19, 2020 8:37AM PDT ( 0 Comments )


Athletes, today you are expected to do ALL of the following:
- Stretch for 10 minutes
- Do something productive (chores, homework, clean, research, etc.)
- Eat at least 1 fruit and 1 vegetable
- Do something nice for a friend or family member
- Check in on a teammate you haven’t heard from in a few days
- Do something for yourself (watch a funny movie, listen to your favorite music, read a good book, etc.)
- Get 9 hours of sleep

Supplemental Reading
6 Cool Things That Happen When Swimmers Improve Their Mindsets

7 Things You Can Do Today For a Better Practice Tomorrow