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GOAT Day

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Workout

Goat Day

The main part of today is high focus, low heart rate. It is much easier to focus on technique when our heart rate is manageable as opposed to beyond control and things start to fall apart. You can either stick with the two movements you worked on last week to continue practicing them, or choose two new ones, or just one new one. Entirely up to you, because today's all about you. Come in and have some fun.

Open - Performance - Fitness

GOAT Day (AMRAP - Reps)

On the Minute x 20
Odd: Movement 1
Even: Movement 2

Practice Example 1:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

Practice Example 2:
On the Minute x 20
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk

Practice Example 3:
On the Minute x 20
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb

Cardio Example 1:
On the Minute x 20
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups

Cardio Example 2:
On the Minute x 20
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees

Whiteboard:

Thursday, February 28, 2019

Male Clients