GOAT DAY | HIP, HIP, HOORAY!

March 7th

Download the week

Workout

"Goat Day"

On the Minute x 20:

Minute 1: Movement 1

Minute 2: Movement 2

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-OR-

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"Hip, Hip, Hooray!"

On the Minute x 20 [5 Rounds]:

Minute 1: C2 Bike Calories

Minute 2: Box Jumps (24"/20")

Minute 3: Air Squats

Minute 4: Rest

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Open-Games

N/A

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For the Coach

Resource Drive

Workout Overview

Stimulus

See “logistics” notes for information on “GOAT Day.” The following lesson plan will align with “Hip, Hip, Hooray”. Athletes should prioritize quality movement during each minute of work.

Scoring

Movements

The One | Teaching Focus

Knees track toes
Since we have the opportunity for volume air squats today, it’s a great opportunity to dial in the mechanics of utilizing the posterior chain by cueing athletes to drive their knees out and ensure their knees track their toes each rep.

Modifications

Bike
Ski/Row/Air Run

Box Jumps
Reduce Reps
Reduce Box Height
Box Step-Ups
Reverse Lunges

Air squats
Reverse Lunges
Squat to Box/Bench

Logistics

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

Lesson Plan
_{(0-3 minutes)}

Whiteboard Brief

Provide workout overview
Review stimulus notes
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

General Flow

:15 - :20 each
Arm circles forward
Arm circles backward
Arm swings(Up & Over)
Arm wraps
Trunk twists planted
Trunk twists w/ rotation
Quad pull
Knuckle draggers
Reverse lunge w/ reach
Alternating spidermans
Downward Dog
Squat hold
Air squats

Specific Warm-Up
_{(9-21 minutes)}

C2 Bike

:60 Warm up

Establish seat & handle position
Establish baseline Cal/Hr

:30 Easy

RPM of 80-85
Eval Cal/Hr

:30 Moderate

Increase RPM to 85-90
Increase Cal/Hr

:30 Hard

Increase RPM to 90+
Increase Cal/Hr

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Box jumps & Air Squats

5 Air Squats

Focus on hip initiated squat

3 Box jumps
5 Air Squats

Focus on hips below knee at bottom

3 Box jumps
5 Air squats

Focus on knees “out” & tracking toes

3 Box jumps
5 Air squats

Focus on weight in heels with knees tracking toes

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Strength

Primer
_{(21-27 minutes)}

Practice Round

1:00 Bike
:30 Box Jumps
:30 Air Squats

Break

Workout adjustments if needed

Workout
_{(27-47 minutes)}

Look For

Bike

Pedal Technique
Emphasize a smooth and circular pedal stroke. Athletes should apply force not only during the downstroke but also through the entire pedal revolution.
Encourage pulling up on the pedals during the upstroke to engage the hamstrings and recruit more muscle groups.

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Box Jumps

ROM
Cue athletes to stand tall and squeeze the butt and legs each rep.

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Air Squats

ROM
Cue athletes to squat below parallel and stand tall each rep.
Cue athletes to keep their knees tracking their toes throughout each rep.

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Post Workout Clean Up & Chat (47-60 Minutes)

Additional Elements

Home Workout

On the Minute x 20 [5 Rounds]:
Minute 1: Alternating step back lunges
Minute 2: Double unders
Minute 3: Air Squats
Minute 4: Rest

Mindset

“The only thing that is different about me, is that I'm not afraid to die on a treadmill.” - Will Smith

It’s not about the treadmill. It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.

Probably.

But that’s not why he is who he is. He’s not defined by what he’s doing, but how he is doing it.

Full heart, full commitment, full effort. Wherever we go.

After Party

5 Sets
20 Banded pull aparts
20 Banded curls

Have questions?

Reach out!

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