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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.

Fun Sock Friday - 050120

Posted by Max Lucas at May 1, 2020 1:34PM PDT ( 0 Comments )
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THEME OF THE WEEK: FIND THE FUN

Friday, May 1st 2020

STICKER SHEETS
Sticker sheets for this week (Week 2) are attached to Monday’s post. Today is a new day, focus on one thing at a time and get all of your stickers for today!

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

CONDITIONING
5 Rounds for Time:
3 wall walks
15 hand-release push-ups
20 burpees
30 sit-ups
20 jump squats

See the video below on how to scale wall walks (“scale” = make them easier).
You can do incline push-ups if hand-release ones are too difficult.
For this workout, go at a pace that allows you to work hard and stay moving, but not get out of breath. If you need to take short breaks that is ok, but try for 5-10 second breaks instead of longer ones. Breathe while you move, just like swimming.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Wall Walk Demo + How to make it easier
https://www.youtube.com/watch?v=G0yV_TbsY5c

Hand-Release Push-ups
https://www.youtube.com/watch?v=TZSgRu7-sCk

Incline Push-ups
https://www.youtube.com/watch?v=slkvBqMN1AM

Burpees
https://www.youtube.com/watch?v=TU8QYVW0gDU

Sit-Ups
https://www.youtube.com/watch?v=HghGGudXuGM

Air Squats
To make it a jumping squat, jump after you squat. It doesn’t have to be as high as you can, your feet just need to leave the ground.
https://www.youtube.com/watch?v=rMvwVtlqjTE

Workout of the Day - 043020

Posted by Max Lucas at Apr 30, 2020 10:16AM PDT ( 0 Comments )
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THEME OF THE WEEK: FIND THE FUN

Thursday, April 30th 2020

STICKER SHEETS
Sticker sheets for this week (Week 2) are attached to Monday’s post. Today is a new day, focus on one thing at a time and get all of your stickers for today!

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
3×15 backpack front raises
3×15 backpack side raises
3×20 backpack rows
3×15 backpack overhead press

Remember to focus on form and moving well. See videos below for form demonstrations. Adjust the weight in your backpack for each exercise so that it is challenging but doable. Think about what muscles you are using!

CONDITIONING
2 rounds, rest 1:00 between rounds

Every minute for 5 minutes
0:30 wall sit
5-10 squats

For this workout, you are basically doing 5 rounds, resting for 1 minute, and then 5 more round. For each round, you will hold a wall sit for 30 seconds, then do 5-10 squats, and then rest until the next minute. 5-10 squats mean do between 5 and 10 squats depending on what is challenging for you. If you start with 10, try to do that for all 10 rounds. You should be getting at least 10 seconds of rest at the each round: if you are not finishing a round before the next one starts, do less squats.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Backpack Front Raise
https://www.youtube.com/watch?v=lLvCZve1DzQ

Backpack Side Raise
https://www.youtube.com/watch?v=8-iryCyTCrQ

Backpack Row
https://www.youtube.com/watch?v=TbcCeguuv_4

Backpack Overhead Press
https://www.youtube.com/watch?v=BjznPLR-mlY

Wall Sit
https://www.youtube.com/watch?v=mhu00IcM1Ek

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