News and Announcements
Workout of the Day - 051320
THEME OF THE WEEK: GET THAT DUCK
Wednesday, May 13th 2020
STICKER SHEETS
Week 4 sticker sheets are UP and attached to the bottom of Monday’s post. Focus on today and check off every box!
WARMUP
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
RUNNING
4 sets, rest for 2 minutes between each set
Run for 4 minutes
If you have been running, run at a challenging pace. Keep the effort high but consistent for each run.
If you have not been running, run at a moderate pace. You shouldn’t be totally gassed (out of breath) after each run, if you are then you are going too hard and need to slow your pace down.
CONDITIONING
For Time:
Run for 6 minutes OR 600m (1.5 laps around a track)
80 air squats
60 push-ups
40 burpees
Remember to make each squat/push-up/burpee a good one! Meaning, have good form for every rep! Proper form is more important than going fast. But if you can do both then that’s even better!
COOLDOWN
Stretch for 10 minutes, make sure you stretch calves/legs/hips
HELPFUL LINKS
Air Squats
https://www.youtube.com/watch?v=rMvwVtlqjTE
Mindset Monday - 051120
THEME OF THE WEEK: GET THAT DUCK
Mindset Monday, May 4th 2020
Have you gotten a perfect sticker sheet yet? If the answer is no, I have good news! This week is a new week, which means you have a new opportunity to get a perfect sheet. Make this week that week! Color your sheet, focus on one thing at a time, and get all your stickers for today. Repeat each day until you get all of your stickers and get a duck!
STICKER SHEETS
Week 4 sticker sheets are UP and attached to the bottom of this post. Make this week your week and make your sheet a perfect sheet!
WARMUP
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
RUNNING
4 sets, rest for 1-2 minutes between each set
Run for 2 minutes
If you have been running, run at a challenging pace. Keep the effort high but consistent for each run.
If you have not been running, run at a moderate pace. You shouldn’t be totally gassed (out of breath) after each run, if you are then you are going too hard and need to slow your pace down.
CONDITIONING
10:00 AMRAP (as many reps as possible with GREAT form):
10 push-ups
10 plank shoulder taps (1,1)
10 alternating v-ups (1,1)
10 sit-ups
Having good form is key for this workout! Make sure your body is in a straight line for the planks and try not to rotate when you tap each shoulder. See videos below for form demos for each movement.
COOLDOWN
Stretch for 10 minutes
HELPFUL LINKS
Running
https://www.youtube.com/watch?v=dQw4w9WgXcQ
Push-Ups
https://www.youtube.com/watch?v=0pkjOk0EiAk
Sit-Ups
https://www.youtube.com/watch?v=HghGGudXuGM
Alternating V-ups
https://www.youtube.com/watch?v=tOI3r8VWMTM
The document GMAC_Sticker_Sheet_-_Week_4.pdf was attached to this post.
REST DAY - 050720
THEME OF THE WEEK: TODAY IS A NEW DAY
Thursday, May 7th 2020
Today is a REST day! If you have been working out every day this week (Monday, Tuesday, and Wednesday), then relax today. Eat healthy, stretch, and do fun things. If you missed a day, do that day’s workout (or a previous day if you want).
If you use today as a rest day, yes it counts as training for today so you can get that sticker.
Workout of the Day - 050620
THEME OF THE WEEK: TODAY IS A NEW DAY
Wednesday, May 6th 2020
STICKER SHEETS
Week 3 Sticker Sheets are UP! They are attached to the bottom of Monday’s post. If you didn’t get all your stickers yesterday, remember…today is a new day! Get those stickers!
WARMUP
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
SKILL
3×5 wall walks
If you are comfortable doing wall walks, you can try staying upside-down in the handstand position for several seconds before you come back down. Make sure you are CAREFUL and don’t flip over or fall sideways. We want to avoid injuries, so take it slow and focus in moving with full control. For example: if you find yourself shaking when doing a wall walk or holding a handstand, that means you need to practice it more so your body gets strong enough to control itself.
If you have no idea what a wall walk is, see the video below. Make sure you have enough space to do it in case you fall, but focus on your movement so that you do not fall.
CONDITIONING
4 rounds for time:
20 backpack front squats
20 sit-ups
20 mountain climbers (1,2)
20 jumping squats
ACCESSORY
3×30 calf raises (backpack/weight optional)
Focus on slow, controlled movement. Feel the tension in your calves and hold for a second at the top. Rest 60-90 seconds between sets.
COOLDOWN
Stretch for 10 minutes
HELPFUL LINKS
Wall Walks
https://www.youtube.com/watch?v=G0yV_TbsY5c
Backpack Front Squats
You can hold it however you want, and you don’t need to do the fancy flip at the beginning.
https://www.youtube.com/watch?v=c5Q9oBAnOkA
Sit-Ups
https://www.youtube.com/watch?v=HghGGudXuGM
Mountain Climbers
https://www.youtube.com/watch?v=qEh2e5zuGgQ
Jumping Squats
(not for height, your feet just need to leave the ground)
https://www.youtube.com/watch?v=jnNX4BywuuU
Calf Raise (elevated feet)
https://www.youtube.com/watch?v=JUDbOvgH6AQ
Workout of the Day - 050520
THEME OF THE WEEK: TODAY IS A NEW DAY
Tuesday, May 5th 2020
STICKER SHEETS
Week 3 Sticker Sheets are UP! They are attached to the bottom of Monday’s post. Get all of your stickers for today so you can get that duck!
WARMUP
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
STRENGTH
3×20 backpack overhead press
3×20 backpack floor press
3×8 explosive push-ups OR work on incline/regular push-ups
For each exercise, rest 60-90 seconds between sets.
CONDITIONING
7:00 AMRAP (as many reps as possible)
2, 4, 6, 8, 10…
Burpees
Tuck jumps
*Rest 3:00
7:00 AMRAP (as many reps as possible)
2, 4, 6, 8, 10…
Burpees
Tuck jumps
For this workout, you are basically doing the same workout twice with rest in between. The goal is to get the same score or better on the 2nd round, without holding anything back in the first round.
For each round, you will do 2 burpees, then 2 tuck jumps. Then 4 burpees and 4 tuck jumps, then 6 of each, 8, you get the idea. Keep going and adding 2 to each exercise until you hit the 7 minute mark.
If you don’t know what tuck jumps are, see the video below.
COOLDOWN
Stretch for 10 minutes
HELPFUL LINKS
Backpack Overhead Press
https://www.youtube.com/watch?v=BjznPLR-mlY
Backpack Floor Press
https://www.youtube.com/watch?v=D7_0bj3jFeA
Explosive Push-ups
https://www.youtube.com/watch?v=fuLCoUZRUeg
Burpees
https://www.youtube.com/watch?v=TU8QYVW0gDU
Tuck Jumps
(basically you jump high and bring your knees to your chest while you jump.)
https://www.youtube.com/watch?v=DFluqK3JKqQ