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 6/11/2012
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!
Take a Seat!…
- Go for 5 rounds & post your completion time as a comment below. One Round = 1-3
Grab a chair all exercises can be done with this fine 4 legged friend! Be Careful! Use a good chair! Add weight if necessary (dumbbells in hand).
10 Air Squats or Chair Squats if you need the support! 
10 Chair Dips (triceps looove this!)
10 Chair Step Ups (each leg)
10 Pushups or Chair Pushups if your feeling Strong!
10 Count Mountain Climbers
Cant Get Enough or Want Something Specialized To Your Needs? See www.got-goat.com for our 1on1 & web based training programs!

Weekly Challenge 6/11/2012

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!

Take a Seat!…

- Go for 5 rounds & post your completion time as a comment below. One Round = 1-3


Grab a chair all exercises can be done with this fine 4 legged friend! Be Careful! Use a good chair! Add weight if necessary (dumbbells in hand).

  1. 10 Air Squats or Chair Squats if you need the support! 
  2. 10 Chair Dips (triceps looove this!)
  3. 10 Chair Step Ups (each leg)
  4. 10 Pushups or Chair Pushups if your feeling Strong!
  5. 10 Count Mountain Climbers

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

Weekly Challenge 5/28/2012
Stay Strong Stay Mobile! Olympians are some of the strongest and most mobile athletes on the planet. Learn to train the way they do and you’ll have functional olympic strength for life!
This is a short week… A perfect time to work on mobility! Hip mobility is directly related to reducing lower back ailments, the risk for knee injury, IT band issues, and more!
Please focus on form over quantity, in the end you’ll be glad you did!
Get On Your Mobile 
- Rotate through for 10-15min and post how this drill makes you feel!
Hip Flexor “Lunge” Stretch W/ Rotates 10sec (See here)
10 Hip Circles Per Side (See here)
10 Wide Knee Mountain Climbers Per Side
Pigeon Pose 10sec per side (See here)
Frog Stretch 15sec
Cant Get Enough or Want Something Specialized To Your Needs? See www.got-goat.com for our 1on1 & web based training programs!

Weekly Challenge 5/28/2012

Stay Strong Stay Mobile! Olympians are some of the strongest and most mobile athletes on the planet. Learn to train the way they do and you’ll have functional olympic strength for life!

This is a short week… A perfect time to work on mobility! Hip mobility is directly related to reducing lower back ailments, the risk for knee injury, IT band issues, and more!

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

Get On Your Mobile 

- Rotate through for 10-15min and post how this drill makes you feel!

  1. Hip Flexor “Lunge” Stretch W/ Rotates 10sec (See here)
  2. 10 Hip Circles Per Side (See here)
  3. 10 Wide Knee Mountain Climbers Per Side
  4. Pigeon Pose 10sec per side (See here)
  5. Frog Stretch 15sec

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

Weekly Challenge 5/13/2012

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!

Who’s Got Ups?…

- Go for 6 rounds & post your time. Take breaks if & when necessary!

  1. 10 Jump Squats (get up there!)
  2. 5 Inchworms (see here)
  3. 10 Lateral Hops (see here) counting 1-2=1

Can’t Get Enough or Want Something Specialized To Your Needs? See www.got-goat.com for our 1on1 & web based training programs!

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