“Goat Day”

Line Drills
Quad Stretch
Knee to Chest
Solider Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Metcon (AMRAP – Reps)
“Goat Day”
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
10 weighted Sit ups
10 Hollow rocks
1:00 min Plank

‘Humble PI’

Easy Bike
Knucle Drags

Medium Bike

Faster Bike
Active Spidermans

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

Metcon (AMRAP – Reps)
“Humble Pi”
Every Minute on the Minute x 16 (4 Rounds):
1st: 15/12 Calorie Row
2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups
3rd: 15/12 Calorie Bike
4th: 10 Chest to Bar Pull-Ups

Similar format to last Wednesday, but with different movements. The weight on the deadlift and handstand push-ups should be something that athletes know for a fact they will get unbroken every time. The pull-ups are meant to be completed in no more than 2 sets. The number, weight, and variation of all these movements can be adjusted in order to hit the correct stimulus.

snatch balance’Overhead squat (1 x 2)
10 min EMON
Every min on the min 1 snatch balance then 1 overhead squat. Start with about 60% of your 1 rep Overhead squat and add about 5-10 # each round .

“Swing and Miss”

:30 Seconds
Easy Bike
Push-up to Down Dog

Medium Bike
Active Spidermans

Faster Bike
Air Squats

With a kettlebell
one arm overhead walk full length of the gym floor and back/each arm
one arm farmer carry full length/each arm
Baby carry full length and back

Metcon (Time)
For Time:
Calorie Row or bike
Kettlebell Swings (53/35)
Box jumps
Sumo Deadlift (1 x 3)
Take ten min, to establish a 3 rep TNG SUMO deadlift