"Goat Day"
On the Minute x 20:
Minute 1: Movement 1
Minute 2: Movement 2
-OR-
"Minesweeper"
On the Minute x 20 [5 Rounds]:
Minute 1: Row Calories
Minute 2: Double Unders
Minute 3: AbMat Sit-ups
Minute 4: Rest
N/A
See “logistics” notes for information on “GOAT Day.” The following lesson plan will align with “Minesweeper”. Athletes should prioritize quality movement during each minute of work.
Lowest round of total reps. Record any other notes in your workout notes section.
N/A
DU Positioning
Athletes hands should be down and slightly in front of them. Cue athletes to spin quick with the wrists. Cue athletes to jump straight up and keep from tucking or piking their feet.
Row
Ski
Bike Erg
Air Run
Run
Double Unders
Reduce Reps
Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
Time On Any Machine
Sit Ups
Hollow Rocks
Goat days are programmed the Thursdays before the open announcement
This is a chance for athletes to pick two of their weaker movements they'd like to work on in an EMOM format
Example: Minute 1: 30 Double Unders. Minute 2: 8 Toes to Bar
Whiteboard Brief
General Flow :15 - :20 each
Specific Flow
N/A
Practice Round
Break
Workout adjustments if needed
Look For
On the Minute x 20 [5 Rounds]:
Minute 1: Burpees
Minute 2: Double Unders
Minute 3: AbMat Sit-ups
Minute 4: Rest
“Excitement comes from achievement. Fulfillment comes from the journey.”Winning the award is exciting. Fulfillment is looking back at the hard work put in.There’s irony when we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned. The early mornings. The late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.The dopamine hit comes when we win; when we reach the goal, when we get the promotion. The everlasting fulfillment comes from the journey. And it’s a hell of a drug.
3 Sets
10 DB front raises
10 DB lateral raises
10 DB strict press
