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2015, P6, Challenge Week

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

W-A Warm Up for CW #1 & 3 W-B Warm Up for CW #2 & 4
  1. Side-Lying Windmill – Shirt Tuck x5e
  2. DB Bent-Over High Pull to ER x10
  3. FR Linear Split Mobes x8e
  4. 4pt. Stability (10:5) Circuit x1
  5. Incline Ankle Mobes x8e
  6. Overhead Towel Squat x12
  7. Ankle Bounces x50
  8. Mid Shin Ankling x8e
  9. 1-Leg Linear Line Hops x10e
  10. Bwd Quad Pull-Inv Hams to Toe Touch to HBH Bwd. Lunge x4e
  11. Linear Hand Fires x10e
  12. Long Inchworm x6
  13. Hop Scotch x10e
  14. Bwd Diag Run w/ 180 Turn x15yd
  1. Seated Trunk Rotation x8e
  2. Split Squat Band Pull Aparts x8e
  3. High Plank Lateral Split Mobes x8
  4. 4pt. Stability (10:5) circuit x1
  5. Dynamic Calf Push x10e
  6. BK-Backside Bridge w/ Hip Opens x8e
  7. Ankle Bounces x50
  8. Mid Shin Ankling x8e
  9. 1-Leg Lateral Hops x10e
  10. Bwd Inv. Hams to Y-Reach to OH Bwd Lunge x4e
  11. Lateral Figure 8 Jumps x5e
  12. Lateral Lunge to Overhead Reach x5e
  13. Lateral Hand Fires x10e
  14. Lateral Bear Crawl x5e

Workouts

Challenge Workout #1 (W-A) – Team (M-S)complete max TOTAL sets in 25min.

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

Movement Prep Series: see above for individual exercises

Strengthmax TOTAL sets in 25min (G=55 sets), 30-50%BW; Partner-S & UGIG-C.

A1.  MB Diag Chop w/ Twist x3e Goal/Person = 12sets / 5min
A2.  MB Split 1-Arm Chest Pass x3e
A3.  MB Side Toss x3e
A4.  Squat Thrusts x6
A5.  Alt. Low Plank T’s x3e
A6.  BK-Backside Bridge w/ Alt. Hip Flexion x3e
B1.  Alt. Split Squat Jumps x3e Goal/Person = 9sets / 5min
B2.  Band Sprint x1L
B3.  Body Saw x8
C1.  FE Pike Push Up x5 Goal/Person = 8sets / 5min
C2.  DB BK-SLDL x3e
D1.  3Pt. Band 1-Arm Pulldown x4e Goal/Person = 8sets / 5min
D2.  DB Curl to FS Thruster x3e
E1- E6.  Tennis:  Sprint, Diag Run-R, Diag Run-L, Carioca-R, Carioca-L, Power Skip for Ht. Goal/Person = 18sets / 5min

Core: complete 10:5, 2rd, max effort circuit in 4min, f/b 1rd 10:5, B1,3,5,7 only (G=3rds)

B1.  Low Plank B2.  High Knee Run
B3.  Side Plank-R B4.  Jumping Claps
B5.  Backside Bridge-SL B6.  Burpee to Surf
B7.  Side Plank-L B8.  Jumping Jacks

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 #1 – Team Challenge (W-A)

Team Challenge #People X Reps / Rounds / Straws = Goal Rounds Actual Rounds +/-Differential +/- Per Person
6:30pm Strength 5 X 55 = 275 288 +13 +2.6
. Core 5 X 3 = 15 15
. . . X . = . . . .
.
6:00am Strength 15 X 55 = 825 904 +79 +5.27
. Core 15 X 3 = 45 45
. . . X . = . . . .
9:00am Strength 9 X 55 = 495 502 +7 +0.78
. Core 9 X 3 = 27 27
. . . X . = . . . .
.
6:30pm

Name S C .
Stephanie B 61 3 .
Marina Kh 49 3 .
Steve F 38 3 .
Christine M 72 3 .
Regina L 68 3 .
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6:00am

Name S C .
Quyen C 62 3 .
Amy L 64 3 .
Alicia S 57 3 .
Ceci D 66 3 .
Josh G 58 3 .
Keri D 54 3 .
Sean C 66 3 .
Lisa D 54 3 .
Mike C 66 3 .
Jim P 55 3 .
Tom C 49 3 .
Jen M 66 3 .
Cecilia V 64 3 .
Peter K 59 3 .
Amy F 64 3 .
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9:00am

Name S C .
Marisa C 76 3 .
Christine M 58 3 .
Anne Marie 66 3 .
Lauren C 52 3 .
Krista K 52 3 .
Karna K 52 3 .
Melissa M 46 3 .
Julie L 58 3 .
Helen R 42 3 .
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Challenge Workout #2 (W-B) – Individual (M-S): complete max TOTAL sets in 20min.

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

Movement Prep Series: see above for individual exercises

Strength: complete max TOTAL sets in 20min (G=29); 30-50%BW.

A1.  Squat Thrust x12
A2.  Alt. Low Plank T’s x6e
A3.  BK-Backside Bridge w/ Alt. Hip Flexion x6e
Max sets/4min:1min (G=7)
B1.  DB Burpee Jump x3 Max sets/4min:1min (G=6)
B2.  HF Burpee to Surf x4e
B3.  RC + Hip Lift x5
C1.  Quadruped DB Row x3e Max sets/4min:1min (G=8)
C2.  DB Goblet Towel Lateral Lunge x3e
D1.  FE 1-Arm Archer Push Up x3e Max sets/4min:1min (G=8)
D2.  Band RDL + Ben-Over Row x3

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 #3 (W-A) – Individual (M-S)complete 16 rds AFAP

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

Movement Prep Series: see above for individual exercises

Strength: complete 16 rds AFAP (G=<20min) 30-50%BW.

A1.  4Pt. Stability (10:5) 4 rounds
B1.  Alt. Split Squat Jumps x3e 4 rounds
B2.  Mountain Climbers x5e
B3.  Body Saw x8
C1.  FE Pike Push Up x5 4 rounds
C2.  DB BK-SLDL x3e
D1.  DB Pullovers x3 4 rounds
D2.  DB Curl to FS Thruster x3

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 #4 – (W-B) – Individual (M-S): complete 7courses & post BFT.

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

Movement Prep Series: see above for individual exercises

Strength: complete 7 course workout & post Burpee Finish Time (G=<5min); 30-50%BW.

Course 1: Abs & Cuffs aka Cocktails and Appetizers

A1.  Squat Thrust x DP: 10,8,6,4,2,1 Max effort in 5min (4:1)
A2.  DB Bent-Over High Pull to ER x10

Course 2: Guts & Butts aka Soup

B1.  Linear Hand Fires x10e Max effort in 5min (4:1)
B2.  BK-B.Bridge w/ Alt HF x D:  5,4,3,2,1/side

Course 3: Stability & Power aka Salad

C1.  Alt. Low Plank T’s x DP:  5,4,3,2,1/side Max effort in 5min (4:1)
C2.  Alt. Split Squat Jumps x5e

Course 4Sexy Traps & Six Packs aka Entrée #1 – Seafood

D1.  DB Burpee Jumps x3 Max effort in 5min (4:1)
D2.  DB RC + Hip Lift x DP:  10,8,6,4,2,1

Course 5: Show Muscles & Go Muscles aka Entrée #2 – Chicken

E1.  DB Quadruped Rows x DP: 5,4,3,2,1/side Max effort in 5min (4:1)
E2.  DB Goblet Towel Lateral Lunge x3e

Course 6: Go Muscles & Show Muscles aka Entrée #3 – Meat

F1.  FE Towel Archer P.U. x DP:  5,4,3,2,1/side Max effort in 5min (4:1)
F2.  Band RDL + Bent-Over Row x3

Course 7: Are you kidding me finisher aka Dessert aka you probably should of passed

G1.  HF Burpee to Surf x21e Finish AFAP; Post Time to FB

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

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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.