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Mindset Monday - 051120

Posted by Max Lucas at May 11, 2020 11:16AM PDT ( 0 Comments )
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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

Posted by Max Lucas at May 7, 2020 11:43AM PDT ( 0 Comments )
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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

Posted by Max Lucas at May 6, 2020 12:39PM PDT ( 0 Comments )
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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

Posted by Max Lucas at May 5, 2020 12:41PM PDT ( 0 Comments )
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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

Mindset Monday - 050420

Posted by Max Lucas at May 4, 2020 6:47AM PDT ( 0 Comments )
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THEME OF THE WEEK: TODAY IS A NEW DAY

Mindset Monday, May 4th 2020
It’s easy to get down (depressed) and hard to stay positive all the time. It’s easy to get caught up in how many things are going wrong, and hard to focus on the things that are going right. I struggle with this a lot. I haven’t been working out a lot, I haven’t been eating right, I haven’t been very productive. These things are all true for me right now.

But, I have been connecting with my best friends and having a blast playing games together. I have been staying at home and am fortunate to be healthy and safe. I was able to find a job and can get by for now. These things are also true.

All of these things are true for me, and my point is you get to choose what you focus on. If I focus on all of the negative stuff, it usually makes me feel bad about myself and like I’m a loser. If I focus on the positive stuff, it makes me smile thinking about the good times I’ve had this past week and grateful for being healthy. When I focus on the negative stuff, it makes me not want to do anything. When I focus on the positive stuff, it makes me realize that I have an opportunity today to work on all of the things that I haven’t been doing, like working out and eating healthy consistently. I realize that today is a new day, and if I focus on one thing at a time, I can get all of my stickers today. I have time after work to workout. After I workout, I can stretch for 10 minutes. After I stretch, I can make and eat a healthy dinner. After I do that, I can clean my room and fold all of my clean laundry that I’ve been avoiding for a few days. After I do that, I can relax and play games with my friends. And after I do that, I can go to sleep at a decent hour and get 9 hours of sleep. Realizing that I can do all of those things today makes me feel a whole lot better.

So that’s today’s mindset monday. Don’t focus on what you haven’t been doing. Leave the past in the past. Today is a new day, and you have the opportunity and the choice to make it a good day. Take one thing at a time. Find the fun. Flip that switch and BE A FREAKING SHAAARRRRRRKKKK!

STICKER SHEETS
Week 3 Sticker Sheets are UP! It’s attached to the bottom of this post. Get those ducks!

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

It’s wonderful outside today! A great day for RUNNING! (Let’s be real, you knew it was gonna happen eventually…) Grab a parent or sibling for this workout to enjoy the weather together!

RUNNING
If you have been running already:
Run for 10 minutes at a challenging pace

If you have not been running:
5 rounds
Run for 1 minute at an easy to moderate pace
Rest for 0:30 – 1:00 depending on how much rest you need

If you have not been running, do NOT sprint or run hard! It’s the same as swimming: if we were back in the pool for the first time today, it would not be smart to do a hard sprint set. Doing sprints multiple times on the first day back when you have been “out of shape” is a really easy way to get injured.

CONDITIONING
3 rounds for time:
Run for 2 minutes at a moderate pace
5 squat jumps (as high as you can)
10 push-ups
15 air squats

After you finish the 3rd (last) round, do one final run for 2 minutes at a moderate pace to finish the workout.

For the push-ups, you can do knee push-ups if regular ones are too challenging, or you can do a smaller number of regular push-ups (5, etc) if your form is PERFECT and you are going all the way down (your chest should touch the ground). If regular push-ups are too easy, you can do military/tricep push-ups, hand-release push-ups, or diamond push-ups.

ACCESSORY
100 walking lunges (1,2)

(1,2) means do 100 total, or 50 on each leg. FORM IS VERY IMPORTANT (as always) so make sure you are doing these correctly! See the video below for guidance. If you are doing these on concrete or pavement, your knee does not have to touch the ground (because ouch), but try to get it close to it. If you have been working out consistently and 100 isn’t that bad, try 200!

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Running
https://www.youtube.com/watch?v=dQw4w9WgXcQ

Push-Ups
https://www.youtube.com/watch?v=0pkjOk0EiAk

Air Squats
https://www.youtube.com/watch?v=rMvwVtlqjTE

Walking Lunges
https://www.youtube.com/watch?v=L8fvypPrzzs

The document GMAC_Sticker_Sheet_-_Week_3.pdf was attached to this post.