"Goat Day"
On the Minute x 20:
Minute 1: Movement 1
Minute 2: Movement 2
-OR-
"Even Flow"
Every 2 Minutes x 10 Sets:
30 Bodyweight Reps
Max Calorie Bike Erg
A Rounds: 30 AbMat Sit-ups
B Rounds: 30 Air Squats
AGE GROUP
13-15 & 55+ | Same as class
Same as Class
During Open weeks we offer two options for today Goat Day or an optional EMOM. The lesson plan today will be written for the Optional EMOM, but you can still utilize the general warm up if you choose to do Goat Day. Goat days are programmed the Thursdays before the Open announcement. This is a chance for you to pick two of your weaker movements you'd like to work on in an EMOM format. (Example: min 1: 30 Double Unders, min 2: 8 Toes to Bar).
Today's workout is a chance to get in some quality movement, breathe, and sweat a little. Work at a moderate pace, around RPE 5-6. Alternate between sit-ups and squats every round (5x each). Choose variations for the bodyweight movements that take about 1:00, giving you equal time on the bike.
Score: Bike Calories
Target Score: 120-250 Calories
Stimulus: Lactate Threshold [RPE 6-7]
Bodyweight reps: Choose variations/reps that take about 1:00 to complete. Look for full range of motion in both movements here.
Bike: Should have 1:00 to complete calories.
Range of Motion:
Cue athletes to touch their shoulder blades to the ground and to have their shoulders pass through their hips each rip.
Look for athletes to send their hips back and down below the knee crease in the air squats.
BIKE
Row
Ski
Run
SIT-UPS
Reduce Reps
Hollow Rocks
Tuck Crunches
AIR SQUATS
Squat to a Box
Lunges
1:00 Wall Sit Hold
If your class needs to share bikes, you can sub out a different machine or start a second group 1:00 behind the first group.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-19 minutes)
Air Squat Warm Up
N/A
(19-25 minutes)
Practice Round
Break
Workout adjustments if needed
(25-45 minutes)
Look For
Post Workout Clean Up & Chat (45-60)
Bulletproof Shoulders
[PART A]
3 Sets:
10 Dumbbell Lateral Raises
Rest 1-2 Minutes Between Sets
[PART B]:
3 Sets:
20 Dumbbell Z-Press
Rest 1-2 Minutes Between Sets
MINDSET
Honore de Balzac
"The smallest flower is a thought, a life answering to some feature of the Great Whole, of whom they have a persistent intuition."
Every small thought or action is part of a greater whole, contributing to the universe’s intricate design.
