Daily training
2024-02-29
Mindset
Words Matter
Goat Day [Option 1]20 min
On the Minute x 20:
Minute 1: Movement 1
Minute 2: Movement 2
Stimulus
- Athletes should prioritize quality movement for each minute of Goat Work.
- Athletes choice: Two movements that you may want or need some practice with.
- Goal is a little sweat with a little bit of practice on movements today.
- Keep in mind that since we don't know the Open workout yet, you may repeat movements that could come up tomorrow.
- Score: Work Completed. Add all notes to your workout notes section.
Movement prep
5:00-10:00 On Any Machine
Choice 3 Stretches or Mobility Movements then perform:
2 Rounds:
1:00 Exercise/Stretch 1
1:00 Exercise/Stretch 2
1:00 Exercise/Stretch 3
Perform 5:00 Of Movement Specific Warm-up.
"Minesweeper" [Option 2]20 min
On the Minute x 20 [5 Rounds]:
Minute 1: Row Calories
Minute 2: Double Unders
Minute 3: AbMat Sit-ups
Minute 4: Rest
Stimulus
- Athletes should prioritize quality movement during each minute of work.
- Score: Lowest round of total reps. Record any other notes in your workout notes section.
Substitutions
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
Movement prep
1 Round:
1:00 Row
:30 Double Unders
:30 AbMat Sit-ups