"Goat Day"
On the Minute x 20:
Minute 1: Movement 1
Minute 2: Movement 2
-OR-
"Any Minute Now"
On the Minute x 20 [5 Rounds]:
Minute 1: Calorie C2 Bike
Minute 2: Box Jumps, 30/24
Minute 3: 200m Run
Minute 4: Rest
N/A
See “logistics” notes for information on “GOAT Day.” The following lesson plan will align with “Any Minute Now”. Athletes should prioritize quality movement during each minute of work.
Lowest round of total reps. Record any other notes in your workout notes section.
Land tall
On the box jumps we want to encourage athletes to land as tall as possible on the box. This trains a true vertical jump rather than an aggressive knee tuck in order to land on the box.
Bike
Ski/Row
Assault/Echo Bike
Box Jumps
Reduce Reps
Reduce Box Height
Box Step-Ups
Reverse Lunges
200m Run
Reduce Distance
1:00 Time Cap
250m Row
160m Ski
400m Bike
150m Air Run
Goat days are programmed the Thursdays before the open announcementThis 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
Specific Flow
Practice Round
Break
Workout adjustments if needed
Look For
On the Minute x 20 [5 Rounds]:
Minute 1: Alternating step back lunges
Minute 2: Double unders
Minute 3: 200m Run
Minute 4: Rest
“Seek not good from without; seek it within yourselves, or you will never find it.” - Epictetus
When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us *options*.
When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into a better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.Responsibility is a weapon. And it only comes from within.
3 Sets
:30 Elbow plank
:30 Hollow hold
20 Hollow body rocks
