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 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!



Weekly Challenge 8/20/2012
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!
Sprint!…
- This week is a little different you’ll be doing a little speed & foot work… Count your sprints only and record the number completed. NEXT WEEK WE WILL RETEST YOUR BASE
Sprint 200m
Back Peddle 100m
Karaoke Drill 100m (http://youtu.be/XjuE4DKw0Hg)
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 8/20/2012

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!

Sprint!…

- This week is a little different you’ll be doing a little speed & foot work… Count your sprints only and record the number completed. NEXT WEEK WE WILL RETEST YOUR BASE

  1. Sprint 200m
  2. Back Peddle 100m
  3. Karaoke Drill 100m (http://youtu.be/XjuE4DKw0Hg)

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 7/16/2012
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! If you cannot complete a set take a break and continue. 
Rock & Roll…
- Finish all rounds & post your completion time as a comment below.
Mark A 1Mi Course & Preform The Below Workout 5 Times:
Warm up & stretch with a 1mi jog
Preform 25 sit ups
Sprint 400m (effort level 10) Jog 400m (effort level 5)
Preform 15 Squat thrusts with or without pushups
Cant Get Enough or Want Something Specialized To Your Needs? See www.got-goat.com for our 1on1 & web based training programs!

Weekly Challenge 7/16/2012

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! If you cannot complete a set take a break and continue. 

Rock & Roll…

- Finish all rounds & post your completion time as a comment below.

Mark A 1Mi Course & Preform The Below Workout 5 Times:

Warm up & stretch with a 1mi jog

  1. Preform 25 sit ups
  2. Sprint 400m (effort level 10) Jog 400m (effort level 5)
  3. Preform 15 Squat thrusts with or without pushups

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 5/21/2012
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!
Dont Be ABsent…
- Go for 10 minutes & post the number of rounds you completed as a comment below. One Round = 1-3
10 Wildshield Wipers 1-2 =1 (modified by limiting ROM if necessary)
25 Reverse Crunch’s (aka leg roll in’s)
10 Flat Leg Situps 
10 Russian Twist’s 
Cant Get Enough or Want Something Specialized To Your Needs? See www.got-goat.com for our 1on1 & web based training programs!

Weekly Challenge 5/21/2012

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!

Dont Be ABsent…

- Go for 10 minutes & post the number of rounds you completed as a comment below. One Round = 1-3

  1. 10 Wildshield Wipers 1-2 =1 (modified by limiting ROM if necessary)
  2. 25 Reverse Crunch’s (aka leg roll in’s)
  3. 10 Flat Leg Situps 
  4. 10 Russian Twist’s 

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