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2015, P7, 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. Dead Bugs – Same w/ Iso Holds x8e
  2. Kneeling Rockback x8e
  3. Side-Lying Clam Raise x20e
  4. Seated Butterfly T-Spine Rotation x8e
  5. Seated Butterfly Band Pull Apart x12
  6. Dynamic Calf Push x10e
  7. Ankle Bounces x50
  8. High Knee Ankling x8e
  9. OH Backwards Lunge x5e
  10. Straight Leg March x6e
  11. 1-Leg Lateral Double Hop x5e
  12. Bwd Inv Hamstrg to Y-Reach x5e
  1. Side-Lying Thoracic Rotation x6e
  2. 4Pt. Stability (10:5) Circuit x1
  3. ½ Kneeling Rectus @ Wall x8e
  4. Facing Wall Slide x8
  5. 1-Leg Standing Hip Rotation x8e
  6. Squat to Stand x8e
  7. Ankle Bounces x50
  8. High Knee Ankling x8e
  9. Backward Bear Crawl x8e
  10. Inchworm x6
  11. Jumping Jacks x10
  12. Lateral Lunge to Reach x5e

Workouts

Challenge Workout #1 (W-B) – 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=42 sets), 15-35%BW; Partner-S & UGIG-C.

A1.  MB Alt. Split Stance 1-Arm Chest Pass x4e Goal/Person = 7sets / 5min
A2.  Squat Jump – Stick Landing x5
A3.  5 Yd Shuffle w/ Touch x10
B1.  DB Hang Jump Shrug (neutral grip) x6 Goal/Person = 12sets / 5min
B2.  DB Hang Clean Pull (neutral grip) x6
B3.  DB Hang Power Clean x6
B4.  DB Front Squat x6
B5.  DB Split Squat – R/L x6
B6.  DB Split Squat – R/L x6
C1.  Alt. Grip Pull Ups x5, 4, 3, 2, 1 Goal/Person = 8sets / 5min
C2.  UGIG 5-10-5 x5, 4, 3, 2, 1
D1.  Pike Push Ups 10, 8, 6, 4, 2 Goal/Person = 8sets / 5min
D2.  Body Saw x15, 12, 9, 6, 3
E1- E6.  UGIG Triathlon:  Bear Crawl, OH MB Run, OH Bwd Lunge, OH MB Run, HKRun-80, OH MB Run Goal/Person = 7sets / 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-B)

Team Challenge #People X Reps / Rounds / Straws = Goal Rounds Actual Rounds +/-Differential +/- Per Person
6:30pm Strength 4 X 42 = 168 137 -31 -7.75
. Core 4 X 3 = 12 12 0 0
. . . X . = . . . .
.
6:00am Strength 4 X 42 = 168 190 +22 +5.5
. Core 4 X 3 = 12 4 -8 -2
. . . X . = . . . .
9:00am Strength 8 X 42 = 336 332 -4 -0.5
. Core 8 X 3 = 24 0 -24 -3
. . . X . = . . . .
.
6:30pm

Name S C .
Dana 43 3 .
Laura 43 3 .
Marina 24 3 .
Lori 27 3 .
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6:00am

Name S C .
Amy L 57 1 .
Peter K 50 1 .
Josh G 42 1 .
Alicia S 41 1 .
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9:00am

Name S C .
Marisa C 55 0 .
Karna K 36 0 .
Cecilia V 37 0 .
Christine M 50 0 .
Christine K 32 0 .
Stephanie B 33 0 .
Jennifer M 45 0 .
Carol V 44 0 .
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Challenge Workout #2 (W-A) – Individual (M-S): 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=26); 15-35%BW.

B1.  DB Hang Jump Shrug (palms down) x6 Max sets/7min:1min (G=12)
B2.  DB Hang High Pull (palms down) x6
B3.  DB Offset Stance RDL – R/L x6
B4.  DB Offset Stance RDL – R/L x6
B5.  DB Bent-Over Row x6
B6.  Push Up Plus x6
C1.  Step Downs – R/L x15, 12, 9, 6, 3 Max sets/12min (G=14)
C2.  Step Downs – R/L x15, 12, 9, 6, 3
C3.  Tall Kneeling Band Pull Aparts x20, 16, 12, 8, 4
C4.  Band Push Ups x 20, 16, 12, 8, 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 #3 (W-B) – Individual (M-S)complete Circuit A&B AFAP

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

Movement Prep Series: see above for individual exercises

Strength: complete Circuit A&B AFAP (G=<20min) 15-35%BW.

A1.  DB Hang Jump Shrug (neutral) x6 2 rounds
A2.  DB Hang Clean Pull (neutral) x6
A3.  DB Hang Power Clean x6
A4.  DB Front Squat x6
A5.  DB Split Squat – R/L x6
A6.  DB Split Squat  – R/L x6
A7.  Alt. Wrist Flexion x10e
A8.  1-Leg Psoas Bridge x10e
A9.  Mountain Climbers x10e
B1.  DB Pullovers x15, 12, 9, 6, 3 5 round, Downward Pyramid
B2.  Alt. Lat Lunge – Reach x10, 8, 6, 4, 2
B3.  Pike Push Up x10, 8, 6, 4, 2
B4.  Body Saw x15, 12, 9, 6, 3

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-A) – Individual (M-S): complete 7courses, AFAP.

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

Movement Prep Series: see above for individual exercises

Strength: complete 7 course workout & post Complex Finish Time (G=<5min); 15-35%BW.

A1.  Dead Bugs-Same w/ Iso Holds x10,8,6,4,2 Max effort in 5min (4:1)
A2.  DB Bent-Over High Pull to ER x8
B1.  Body Saw x8 Max effort in 5min (4:1)
B2.  Side-Lying Clam Raise x15,12,9,6,3
C1.  Mountain Climbers x15,12,9,6,3 Max effort in 5min (4:1)
C2.  Floor Slides x8
D1.  Alt. Low Plank T’s x10,8,6,4,2 Max effort in 5min (4:1)
D2.  Squat Jumps – stick landing x8
E1.  Step Downs R/L x15, 12, 9, 6, 3 Max effort in 5min (4:1)
E2.  Tall Kneeling Band Pull Aparts x8
F1.  BW-SLDL to Y-Reach x10,8,6,4,2 Max effort in 5min (4:1)
F2.  Band Push Ups x8
G1.  DB Hang Jump Shrug (palms down) x6G2.  DB Hang High Pull (palms down) x6

G3.  DB Offset Stance RDL – R/L x6

G4.  DB Offset Stance RDL – R/L x6

G5.  DB Bent-Over Row x6

G6.  Push Up Plus x6

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.