Challenge: 3.07.13
Break these up in however many segments you need. Preform:
200 Squats 
100 Pushups
Cant Get Enough or Want Something Specialized To Your Needs? See www.got-goat.com for our 1on1 & web based training programs!

Challenge: 3.07.13

Break these up in however many segments you need. Preform:

200 Squats 

100 Pushups

Cant Get Enough or Want Something Specialized To Your Needs? See www.got-goat.com for our 1on1 & web based training programs!

Drop That Pace Time Like Its Hot…
Pick your favorite stretch of road…
This run will be a total of 30min to 1hr.
Sprint every 3 min for 2 min. Maintain a steady pace for the 3min rest period.
Cant Get Enough or Want Something Specialized To Your Needs? See www.got-goat.com for our 1on1 & web based training programs!

Drop That Pace Time Like Its Hot…


Pick your favorite stretch of road…

This run will be a total of 30min to 1hr.

Sprint every 3 min for 2 min. Maintain a steady pace for the 3min rest period.

Cant Get Enough or Want Something Specialized To Your Needs? See www.got-goat.com for our 1on1 & web based training programs!

Deadlift Challenge 
275lb Deadlift x 8
Bodyweight Pullup x 10
5 Rounds 
Cant Get Enough or Want Something Specialized To Your Needs? See www.got-goat.com for our 1on1 & web based training programs!

Deadlift Challenge 

275lb Deadlift x 8

Bodyweight Pullup x 10

5 Rounds 

Cant Get Enough or Want Something Specialized To Your Needs? See www.got-goat.com for our 1on1 & web based training programs!

We meet again…
Lift something heavy overhead today!
10 Clean and Jerk  10 Inchworms with push-up
3 SETS

www.got-goat.com

We meet again…

Lift something heavy overhead today!

10 Clean and Jerk
10 Inchworms with push-up

3 SETS

www.got-goat.com

We’re back and ready to bring you weekly challenges that will blow your horns off! 
To celebrate why not do 5 sets of…
50 Squats
25 Burpees

Sounds like a good time :)
#Got-GOAT? 
Check out our new site! - www.Got-goat.com

We’re back and ready to bring you weekly challenges that will blow your horns off! 

To celebrate why not do 5 sets of…

50 Squats

25 Burpees

Sounds like a good time :)

#Got-GOAT? 

Check out our new site! - www.Got-goat.com

We’re changing our look… Be Back Soon!

We’re changing our look… Be Back Soon!

Weekly Challenge 9/17/2012

All Events Will Be Timed… If you need to modify the exercises or number to complete the set do so…

Please focus on form over quantity, in the end you’ll be glad you did!

Lead Legs!…

- This week is all about your legs! Complete 4 Rounds… Take breaks when / if you need it and post your time below!

  1. Sprint 400m
  2. 40 Squats 
  3. 20 1 Leg Bridges Each Side - See Here 

REMEMBER: These challenges are general fitness exercises. They are not meant as a guide for any specific event or specialized towards any one athletes needs.

 Cant Get Enough or Want Something Specialized To Your Needs? See www.got-goat.com for our 1on1 & web based training programs!

Weekly Challenge 9/10/2012
All Events Will Be Timed… If you need to modify the exercises or number to complete the set do so…
Please focus on form over quantity, in the end you’ll be glad you did!
- Pick a number, any number! Then use this number as the number of reps per each movement below. Time your total completion, weight (if used), and record or comment below!
Walking Lunges w/ or w/o weight
Reverse Crunches (see here http://www.bodybuilding.com/exercises/detail/view/name/reverse-crunch)
Deep Squat
Burpee’s
Pushups
Turkish Get Ups (see here http://www.livestrong.com/video/4122-do-turkish-ups-strength/)
REMEMBER: These challenges are general fitness exercises. They are not meant as a guide for any specific event or specialized towards any one athletes needs.
 Cant Get Enough or Want Something Specialized To Your Needs? See www.got-goat.com for our 1on1 & web based training programs!

Weekly Challenge 9/10/2012

All Events Will Be Timed… If you need to modify the exercises or number to complete the set do so…

Please focus on form over quantity, in the end you’ll be glad you did!

- Pick a number, any number! Then use this number as the number of reps per each movement below. Time your total completion, weight (if used), and record or comment below!

  1. Walking Lunges w/ or w/o weight
  2. Reverse Crunches (see here http://www.bodybuilding.com/exercises/detail/view/name/reverse-crunch)
  3. Deep Squat
  4. Burpee’s
  5. Pushups
  6. Turkish Get Ups (see here http://www.livestrong.com/video/4122-do-turkish-ups-strength/)

REMEMBER: These challenges are general fitness exercises. They are not meant as a guide for any specific event or specialized towards any one athletes needs.

 Cant Get Enough or Want Something Specialized To Your Needs? See www.got-goat.com for our 1on1 & web based training programs!



Weekly Challenge 9/04/2012
All Events Will Be Timed… If you need to modify the exercises or number to complete the set do so…
Please focus on form over quantity, in the end you’ll be glad you did!
Step it up!…
- This week is a little different you’ll be doing some work on the stairs of your home, office, or public library (hi rocky). Complete AS MANY as you can for 3 Rounds (Round = 1-3) This should take 18min.
Stairs - Run or Walk for 3 min
Squats - Jump or Regular w/ arms up 2min
Rest 1min
REMEMBER: These challenges are general fitness exercises. They are not meant as a guide for any specific event or specialized towards any one athletes needs.
 Cant Get Enough or Want Something Specialized To Your Needs? See www.got-goat.com for our 1on1 & web based training programs!

Weekly Challenge 9/04/2012

All Events Will Be Timed… If you need to modify the exercises or number to complete the set do so…

Please focus on form over quantity, in the end you’ll be glad you did!

Step it up!…

- This week is a little different you’ll be doing some work on the stairs of your home, office, or public library (hi rocky). Complete AS MANY as you can for 3 Rounds (Round = 1-3) This should take 18min.

  1. Stairs - Run or Walk for 3 min
  2. Squats - Jump or Regular w/ arms up 2min
  3. Rest 1min

REMEMBER: These challenges are general fitness exercises. They are not meant as a guide for any specific event or specialized towards any one athletes needs.

 Cant Get Enough or Want Something Specialized To Your Needs? See www.got-goat.com for our 1on1 & web based training programs!

Weekly Challenge 8/27/2012
All Events Will Be Timed… Please focus on form over quantity, in the end you’ll be glad you did!
Retest Your Base!
Compare this test to your first!
Max Pushups
Max Situps
Max Pullup
Timed Cardio with Known Distance Example: Ran 1 Mi in 10min
Keep This Information For Future Reference! 
Cant Get Enough? See www.got-goat.com for our 1on1 & web based training programs!

Weekly Challenge 8/27/2012

All Events Will Be Timed… Please focus on form over quantity, in the end you’ll be glad you did!

Retest Your Base!

Compare this test to your first!

  1. Max Pushups
  2. Max Situps
  3. Max Pullup
  4. Timed Cardio with Known Distance Example: Ran 1 Mi in 10min

Keep This Information For Future Reference! 

Cant Get Enough? See www.got-goat.com for our 1on1 & web based training programs!