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!



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 8/13/2012
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!
Fire!…
- Go for 3 rounds & post your completion time as a comment below. One Round = 1-3
25 Walking Lunges w/ or w/o weight
80 Flutter Kicks
20 Jump Squats
30 Second Sprint
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 8/13/2012

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!

Fire!…

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

  1. 25 Walking Lunges w/ or w/o weight
  2. 80 Flutter Kicks
  3. 20 Jump Squats
  4. 30 Second Sprint

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 8/06/2012
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!
Bring Water!…
- Go for 5 rounds & post your completion time as a comment below. One Round = 1-3
Sprint 30 Seconds 
25 Pushups
10 Squats
Cant Get Enough or Want Something Specialized To Your Needs? See www.got-goat.com for our 1on1 & web based training programs!

Weekly Challenge 8/06/2012

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!

Bring Water!…

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

  1. Sprint 30 Seconds 
  2. 25 Pushups
  3. 10 Squats

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

Weekly Challenge 7/23/2012

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. 

Escape!!…

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

  1. 25 Jump Squats 
  2. 15 Burpee’s 
  3. 80 Mountain Climbers 
Repeat as necessary

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 7/02/2012
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 7/02/2012

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!