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2014, P13, Challenge Week In Class Results

Challenge Week, Phase 13, 2014

Disclaimer:  Use your best judgment during these workouts.  Go at your own pace.  If you need to rest, take a break or drink water, do it.  It’s o.k.  Remember form is always first.  Do not sacrifice form for speed.  These challenges are not that important, your long term health & safety is.  These are fun & challenging workouts that you’ve been prepared for over the last few weeks and are designed to yield maximum results in short periods of time if you’re following the nutrition & cardio plan.  You may need additional caloric consumption, water, stretching/rolling, naps and/or rest on these days.  Take it, its o.k.

Instructions

Challenges may consist of completing a certain number of reps, rounds, distance, speed or load, a certain number of reps, rounds, distance, speed or load in a certain amount of time or training for a certain period of time.

CYBBC In Class Challenges are modeled after biathlons and triathlons in which you have either 2 legs (swim & bike, swim & run or bike & run) or 3 legs (swim, bike & run) respectively with timed transitions in b/w each leg.

There can be team, partner and individual challenges.  A team challenge requires all of the teammates to work together to beat the challenge.  More fit team members are usually asked to do more work to help the less fit team members.  A team challenge is extremely fun, rewarding and difficult and develops camaraderie amongst participants as you support and encourage one another while training alongside one another.

A partner challenge is where 2-3 partners work together to beat the challenge.  Sometimes partners train at the same time, sometimes one partner works while the other rests and/or counts.  At all times both partners are encouraging and supporting one another.

An individual challenge means you train by yourself and work to beat the challenge.  A unique aspect of an individual challenge is once you’re done, you’re done and you don’t have to keep training whereas in partner challenges or team challenges you keep training until your partner(s) or team complete the challenge.  Individual challenges are great for travel or at home workouts and for those who get a tremendous sense of accomplishment by beating the challenge and are motivated by the potential to finish early.

Reps based challenges require you to complete a certain number of reps in a certain amount of time.  You can go in any exercise order and do any amount of reps per set that you choose.  This is great for when you have strong exercises and weak exercises.

Weak exercises should be done 1st while your freshest and strong exercises towards the end of your order.

Rest periods can be taken at any time.  If you need to rest, use the bathroom or have a sip of water, take it.  Do your best to train continuously without rest as this gives you a better chance of beating the challenge, but know you can rest at anytime.

Hoo-Rahs!  When you finish the challenge shout out a loud “Hoo-Rah!” to let everyone including yourself know you finished the challenge.  If you beat the challenge, let out another Hoo-Rah!  Each time you finish all the reps for an exercise in a reps based challenge, say “Hoo-Rah!”  Each time you finish a leg in the challenge, say “Hoo-Rah!”.

Rounds based challenges must be completed in order and all reps for an exercise must be completed before moving on to the next exercise.  A6 rounds + 3 exercise description of a challenge means your goal is to complete 6 rounds and the 1st 3 exercises and all reps associated with those exercises in the next round.

Recording data is helpful for you to keep track of how many reps, rounds, distance, speed or time you’ve completed.  You must keep track of the time in which you complete a leg of your CYBBC challenges as well as the time you finish and/or beat the challenge.  Once you complete a leg of a challenge and record your time, immediately move on to the next challenge.

Exercise Order means the order in which you are supposed to do the exercises.  For example, A1 mean’s do this exercise first.  A2 means’ do this exercise second.  A3 means, do this exercise 3rd, … B1 means do this exercise after completing all reps, rounds or time for “A1, A2, A3…”exercises in previous circuit.

When an exercise is to be held for time and if you don’t have access to a chrono timer, keep track by counting “Mississippi’s”.

A round = 1 circuit of a certain number of exercises.  Example:  A1, A2, A3…A7 are the exercises in a circuit.  Complete all reps for each respective exercise from A1-A7 in the circuit = 1 round.

When you finish a challenge, post your results to our facebook page to share with your friends.  Post your results here:  facebook.com/ChangeYourBodyBootCamps.Newton.Ma

Warm Up

Foam Roll 5min (10:5; aim for 5-10 rolls)

Foam Roll Upper to Lower Back

Foam Roll Thoracic Extension

Foam Roll 1-Arm Lat, R/L

Foam Roll Piriformis, R/L

Foam Roll 1-Leg Hamstring, R/L

Foam Roll 1-Leg Calf, R/L

Foam Roll 1-Arm Pec, R/L

Foam Roll Bent-Knee Adductor, R/L

Foam Roll Hip Flexor / Quad,R/L

Foam Roll TFL, R/L

Foam Roll IT-Band, R/L

Quick Movement Prep:  5min (50:10)

  1. Side-Lying Windmill x6e
  2. ½ Kneeling Hip Flexor Mobes @ Wall x8e
  3. Quadruped Opposites x8e
  4. 3-Way Flat Ankle Mobes x5e
  5. Spider Lunge x5e

Full Movement Prep:  10min (50:10)

  1. Side-Lying Windmill x6e
  2. Facing Wall Slides x8
  3. ½ Kneeling Hip Flexor Mobes @ Wall x8e
  4. Quadruped Opposites x8e
  5. 3-Way Flat Ankle Mobes x5e
  6. Bent-Knee Side Bridge w/ Hip Abduction x6e
  7. Spider Lunge x5e
  8. Inverted Hamstring x5e
  9. Inchworm x6
  10. Alt. Lateral Lunge w/ Overhead Reach x5e

Workouts

Challenge Workout #1 – Team (W-A)complete max rds of CW#1 in 25min.

Foam Roll (5min): see above for individual exercises

Movement Prep Series: see above for individual exercises

Core: complete max rds in 5min (G=2+2)

A1.  Foot Fire Crazy Arms w/ Jump Turns every 10 count (2,4,6,8,10) x8e

A2.  Alt. Lateral Traversing Skater for Distance x8

A3.  Split Stance MB Diagonal Chop x8

A4.  Linear Hand Fires (up,up,down,down)x16

Strengthcomplete max rds in 15min (G=3+3); 15-35%BW.

B1.  FE Push Up 1.5 + March to BK Hip Extension x10

B2.  DB RDL + Shrug + High Pull x10

B3.  DB Goblet Alt. Lateral Lunge x5e

B4.  Alt. Grip Pull Ups (hold 2×15:10, Neg 2x[5H+5+5]:10, asst x10, 10)

Conditioning: complete max rds of UGIG FC Basketball Ladder Drill, (G=C6) in 5min.

C1. 4×4

C2.  4×3

C3.  4×2

C4.  4×1

C5.  1,2,3,4

C6.  1,2,3

C7.  1,2

C8.  1

C9.  4,3,2,1

C10.  4,3,2

C11.  4,3

C12.  4

Static Stretch W-A Series (5min) – 15:5

Superband 1-Leg Hamstring Pull, R/L

SB 1-Leg Adductor Pull, R/L

SB 1-Leg Hip Crossover Pull, R/L

SB Side-Lying Quad Pull, R/L

½ Kneeling Triceps Pull, R/L

1-Arm Chest Push, R/L

1-Arm Lat Pull, R/L

Behind Back Overhead Shoulder Reach

Challenge Workout #1 – Team Challenge (W-A)

Team Challenge #People X Reps / Rounds / Straws = Goal Rounds Actual Rounds +/-Differential +/- Per Person
6:30pm Core 12 X 2+2 = 30 27.55 -2.75 -0.23
Strength 12 X 3+3 = 45 44.25 -0.75 -0.06
Conditioning 12 X +6 = 72 40 -32 -2.67
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6:00am Core 12 X 2+2 = 30 26.25 -3.75 -0.31
Strength* 12 X 3+3 = 45 47/43.17 +2/-1.83 +0.17/-0.15
Conditioning 12 X +6 = 72 40 -32 -2.67
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9:00am Core 14 X 2+2 = 35 26.75 -8.25 -0.59
Strength 14 X 3+3 = 52.5 49.75 -2.75 -0.20
Conditioning 14 X +6 = 84 44 -40 -2.86
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6:00am

Name C S C
Sean C 2 4+2 4
Russ N 2 3+1 3
Tom C 2+2 4 4
Peter K 2 3+2 4
Alicia S 2 3+2 3
Kim C 2 4+2 3
Lisa L 2+2 3+1 4
Cecilia V 2+1 3+2 3
Joanna M 2+2 3+1 2
Lisa D 2+1 3+1 4
Quyen C 2+2 3 3
Mike C 2+3 4+3 3
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9:00am

Name C S* C
Jim P 2+1 4 4
Marisa C 2+2 5+1 3
Christine G 2+2 5+1 3
Krista K 2+1 3 3
Carol G 1+3 4+3 3
Carol V 1+1 3 2
Lucy B 1+1 2+3 3
Scott T 3+3 4+2 4
Lauren C 2+1 4 4
Scott S 1+3 4+3 4
Anne M 2+1 2+3 3
Madeline M 2+2 3 4
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*Strength lasted 16:20 vs. 15:00 Actual / Adjusted
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6:30pm

Name C S C
Melissa M 2 4 4
Ceci D 1+2 3+3 3
Julie T 2 3 3
Jen M 2 4 4
Mich C 2 3+2 4
Jessica P 2 3+3 3
Marina Kv 2 3 2
Steve F 2 3+1 3
Walter P 1+2 3+2 4
Marina Kh 2 3+1 1
Julie F 1+3 3+1 3
Susan R 2 3+3 3
Laura M 1+3 4 4
Dana D 2+1 3+3 3
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Challenge Workout #2 – Team (W-B)complete max rds of CW#2 in 25min.

Foam Roll (5min): see above for individual exercises

Movement Prep Series: see above for individual exercises

Core: complete max rds in 5min (G=2+2)

A1.  5 Yd Box Shuffle, Back Pedal, Shuffle, Spring + Burpee – Shot Block x2

A2.  Split Stance MB Chest Pass x4e

A3.  Push Up Jacks x6e

A4.  Squat Jack Claps w/ Jump Turns x8e

Strengthcomplete max rds in 15min (G=3+3); 15-35%BW.

B1.  DB Burpee Push Up Row Jump x10

B2.  DB Bent-Over External Rotation x10

B3.  DB SLDL + Curl to Press x5e

B4.  DB SLDL + Curl to Press x5e

Conditioning: complete max rds of Ski Conditioning Drill in 5min (G=1).

C1.  1-Leg Fig-8, R/L (4/2/1/3) x8e

C2.  1-Leg Fig-8, R/L (4/2/1/3) x8e

C3.  1-Leg Fig-8, R/L (3/1/2/4) x8e

C4.  1-Leg Fig-8, R/L (3/1/2/4) x8e

C5.  1-Leg Lateral Hop, R/L (1/2) x16e

C6.  1-Leg Lateral Hop, R/L (1/2) x16e

C7.  1-Leg Linear Hop, R/L (1/4) x16e

C8.  1-Leg Linear Hop, R/L (1/4) x16e

C9.  Low Squat Jump Twists (4/3) x20e

C10. Low Squat Jump Twists (3/4) x20e

Static Stretch W-B Series (5min) – 25:5

Push Up Calf, R / L

Split Adductor Mobes, R / L

Side-Lying Thoracic Hold, R/L

Seated Piriformis @ Wall, R/L

½ Kneel Quad + Hip Flexor Push @ Wall, R/L

Challenge Workout #2 – Team Challenge (W-B)

Team Challenge #People X Reps / Rounds / Straws = Goal Rounds Actual Rounds +/-Differential +/- Per Person
6:30pm Core 5 X 2+2 = 12.5 12 -0.5 -0.1
Strength 5 X 3+3 = 18.75 19.5 +0.75 +0.15
Conditioning 4 X 1 = 4 7.3 +3.3 +0.83
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6:00am Core 17 X 2+2 = 42.5 49.75 +7.25 +0.43
Strength 18 X 3+3 = 67.5 60.25 -7.25 -0.40
Conditioning 18 X 1 = 18 27.6 +9.6 +0.53
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9:00am Core 11 X 2+2 = 27.5 32.5 +5 +0.45
Strength 11 X 3+3 = 41.25 45.25 +4 +0.36
Conditioning 11 X 1 = 11 15 +4 +0.36
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6:30pm

Name C S C
Lori A 2 4+1 n/a
Christine M 2+3 4+1 2
Paula 3 4+2 2+9
Karna 2+1 3 1+3
Marina Khab 2 3+2 1+1
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6:00am

Name C S C
Amy L 3+1 4+1 1+6
Mich C 3+1 3 2+1
Lisa L 2+3 3+3 1+6
Alicia S 2+2 3+1 1+4
Josh G 3 3 1+4
Cecilia V n/a 3 1+9
Kim C 2+1 4 2
Karna K 3 2+3 1+1
Jen B 3+1 3 1
Susan S 3 4 1+1
Lisa D 3 4 1+1
Bernadette 3 2+2 2+1
Michaela M 3+1 3+3 1+6
Peter K 2+2 3+2 1+5
Helen R 2+1 3+1 1+6
Scott T 4+1 3 1+4
Russ N 3 3 2
Joanna M 2+1 3+1 1+1
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9:00am

Name C S C
Julie T 3+1 3+1 1+2
Lauren C 3 4+1 1+8
Lucy B 2 2 1
Carol V 3 4+2 1+1
Jim P 3 4 1+3
Marisa C 3 5+1 1+8
Julie L 3 4+3 1+1
Walter P 3+1 3+2 1+4
Carol G 3 5 1
Anne Marie 3 5 1+4
Mike C 3 3+3 1+9
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Challenge Workout #3 – Individual (W-A)complete CW#3 in 25min or less.

Foam Roll (5min): see above for individual exercises

Movement Prep Series: see above for individual exercises

Partner Strength & UGIG Conditioning: complete max rounds in 25min (G=2+5), 15-35%BW

A1.  Split Stance MB Diagonal Chop x8e

A2.  Band Skater x5e

A3.  FE Push Up 1.5 + March + BK Hip Extension x10

A4.  Band Shuffle x1 length each

A5.  DB RDL x10

A6.  Band Sideways Run x1 length each

A7.  DB Goblet Alternating Lateral Lunge x5e

A8.  Band Forward Run x2 lengths

A9.  Alternate Grip Pull Ups x10

A10.  Band Backward Run x2 lengths

Static Stretch W-C Series (5min) – 15:5

Forward Bend,

Deep Squat

Deep Squat R/L Arm to Sky

Stride Back R/L

Stride Back w/ T-Spine Rot. Raise R/L

½ Kneeling Tricep Pull, R/L

Childs Pose C/R/L

Seated Shoulder Sit & Reach

Supine on Roller, “W” Pec Stretch


Challenge Workout #3 – Team Challenge (W-A)

Team Challenge #People X Goal Time = Goal Average Time Actual Average Time +/-Differential +/- Per Person
6:30pm S+C 6 X 2+5 = 15 14.8 -0.2 -0.03
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6:00am S+C 22 X 2+5 = 55 45.9 -9.1 -0.41
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9:00am S+C 7 X 2+5 = 17.5 13 -4.5 -0.64
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6:30pm

Name S&C . .
Bill W. 2+1 . .
Steve F 2+1 . .
Melissa M 2+8 . .
Christine M 2+8 . .
Dana 2+5 . .
Walter 2+5 . .
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6:00am

Name S&C . .
Helen R 2+3 . .
Amy F 2+4 . .
Ceci D 2+4 . .
Jen B 1+7 . .
Sean C 2+2 . .
Amy L 1+9 . .
Carol V 2 . .
Lisa D 2 . .
Mike C 2+3 . .
Josh G 1+7 . .
Joanna M 2 . .
Alicia S 1+7 . .
Tom C 2+2 . .
Deb B 1+9 . .
Karna K 2+1 . .
Lisa L 1+8 . .
Michaela M 2 . .
Russ N 2+1 . .
Quyen C 2+3 . .
Jen M 2+3 . .
Kim C 2+3 . .
…6:00am continued

Name S&C . .
Peter K 2+3 . .
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9:00am . . .
Name S&C . .
Madeline M 1+9 . .
Scott S 1+9 . .
Julie L 2+1 . .
Julie F 2 . .
Scott T 1+7 . .
Marisa C 1+7 . .
Lucy B 1+7 . .
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Challenge Workout #4 – (W-B)complete max rds in 16min or less..

Foam Roll (5min): see above for individual exercises

Movement Prep Series: see above for individual exercises

Strength: complete max rounds in 16min or less.  15-35%BW


A1.  DB Burpee Push Up + Rows + Jump x10e

A2.  DB Bent-Over External Rotation x10

A3.  DB SLDL + Curl to Press x5e

A4.  DB SLDL + Curl to Press x5e

Static Stretch W-A Series (5min) – 15:5

Superband 1-Leg Hamstring Pull, R/L

SB 1-Leg Adductor Pull, R/L

SB 1-Leg Hip Crossover Pull, R/L

SB Side-Lying Quad Pull, R/L

½ Kneeling Triceps Pull, R/L

1-Arm Chest Push, R/L

1-Arm Lat Pull, R/L

Behind Back Overhead Shoulder Reach

Challenge Workout #5 (W-A) – complete 4 rounds as fast as possible.

Foam Roll (5min): see above for individual exercises

Movement Prep Series: see above for individual exercises

Strength: complete 4 rounds as fast as possible (AFAP); 15-35%BW

A1.  FE Push Up 1.5 + March to BK Hip Extension x12

A2.  DB RDL + Shrug + High Pull x12

A3.  DB Goblet Alt. Lateral Lunge x6e

A4.  DB Pullovers x12

Static Stretch W-B Series (5min) – 25:5

Push Up Calf, R / L

Split Adductor Mobes, R / L

Side-Lying Thoracic Hold, R/L

Seated Piriformis @ Wall, R/L

½ Kneel Quad + Hip Flexor Push @ Wall, R/L

Challenge Workout #6 (W-B) – complete max rounds in 5min of Circuit A, then 5rds of Circuit B’s as fast as possible.

Foam Roll (5min): see above for individual exercises

Movement Prep Series: see above for individual exercises

Strength: complete max rds in 5min of circuit A, then 5 rds of circuit B AFAP; 15-35%BW

A1.  Dead Bug – Same Side w/ no roller x10e

A2.  Linear Hand Fires (up,up,down,down) x10e

B1.  DB Burpee Push Up + Rows + Jumps x10

B2.  DB Bent-Over External Rotation x10

B3.  DB SLDL + Curl-Press x5e (or 5 curl-presses, f/b 30sec SLDL to Y-Reach Hold)

B4.  DB SLDL + Curl-Press x5e (or 5 curl-presses, f/b 30sec SLDL to Y-Reach Hold)

Static Stretch W-C Series (5min) – 25:5

Forward Bend,

Deep Squat

Deep Squat R/L Arm to Sky

Stride Back R/L

Stride Back w/ T-Spine Rot. Raise R/L

½ Kneeling Tricep Pull, R/L

Childs Pose C/R/L

Seated Shoulder Sit & Reach

Supine on Roller, “W” Pec Stretch

About the Author
is the owner and founder of Athletes by Alves a performance training company and co-owner of Change Your Body Boot Camps a full service lifestyle transformation program. He is a Licensed and Certified Athletic Trainer with the Prestigious National Athletic Trainers Association and a Certified Strength and Conditioning Specialist with the World Renowned National Strength and Conditioning Association. As a coach and trainer he has helped thousands of people return to health, improve their shape and achieve personal bests through performance training.

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