🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: 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:

Minute 1: 30 Double Unders

Minute 2: 8 Toes to Bar

- If you would like to simply complete a conditioning piece, we've also provided a 20-minute EMOM that takes into account the movements we've already done this week. Complete either this "Goat Day" EMOM or the "Even Flow" (Optional EMOM) below - not both.

*Disclaimer: We don't know what movements will show up in the Open tomorrow, so be prepared to potentially do the same movement two days in a row if you plan to complete the Open tomorrow.

- Stimulus: Practice [RPE 2-3]

- Overview: Today's workout is a chance to get in some quality movement, breathe, and sweat a little. Work at a moderate pace, around RPE 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.

- Bike: You can choose which type of bike to use.

- Sit-ups: Both hands must touch the ground behind your head at the bottom of the sit-up and both hands must touch your feet at the top of the sit-up.

- Intended Intensity: RPE 6

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 120-250 Calories

BIKE

- Row

- Ski

- Run

SIT-UPS

- Reduce Reps

- Hollow Rocks

- Tuck Crunches

AIR SQUATS

- Squat to a Box

- Lunges

- 1:00 Wall Sit Hold

On The Minute x 4:

Minute 1: 10 Sit-ups + Bike Remaining Time

Minute 2: 10 Air Squats + Bike Remaining Time

PART 1: FLEXIBILITY (7 Minutes)

1. Couch Stretch (2 Minutes)

- Kneel on one leg with your back foot elevated against the wall.

- Push your hips forward to stretch the hip flexor and quads.

- Hold for 1 minute per leg.

- Use a foam roller, bench, or other object to support your weight if needed.

2. Pancake Stretch (3 Minutes)

- Sit on the floor with your legs straight and spread apart.

- Lean forward, keeping your spine long, and hold for 1 minute.

- Reach to each side for an additional 1 minute per leg.

3. Banded Lat & Chest Stretch (2 Minutes)

- Anchor a light band to the rig.

- Loop your hand through the band and step back to stretch the lats and chest.

- Hold each position for 1 minute per arm.

PART 2: MOBILITY (8 Minutes)

1. Thoracic Spine Rotations (2 Minutes)

- Start on hands and knees with one hand behind your neck.

- Rotate your upper body toward the hand that is up.

- Actively hold the end range for 2-3 seconds, then return to center.

- Perform 6-8 reps per side.

2. 90/90 Hip Transitions (2 Minutes)

- Sit on the floor with one leg in front at 90° and the other behind at 90°.

- Actively rotate your hips to switch sides, using your hands minimally for balance.

- Perform 8-10 slow transitions.

3. Active Frog Stretch (2 Minutes)

- Start on hands and knees with knees wide apart and feet turned out.

- Actively push your hips back and hold for 2-3 seconds, then return forward.

- Perform 8-10 slow reps.

4. Overhead Squat Hold (2 Minutes)

- Hold an empty barbell or dowel overhead.

- Lower as deep into a squat as you can while keeping your arms locked out, chest tall, and the barbell directly overhead.

- Position your hands as close together as you can while maintaining proper form.

- Hold the bottom position for 10-15 seconds, then rise.

- Perform 6-8 reps.