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2015, P9, 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 x5e
  2. Dead Bugs – Same x8e
  3. Dynamic Calf Push x10e
  4. Facing 135Deg Wall Slide Shrug w/ Liftoff x8
  5. Lateral & Linear Leg Swings x8e
  6. Lateral Band Walk + Squat x8e
  7. Ankle Bounces x50
  8. High Knee Ankling x8e
  9. High Knee Hug to Bwd Inv. Hamst to Y-Reach x5e
  10. Linear Hand Fires (out-out-in-in) x10e
  11. Spider Crawl x6e
  12. Scissor Jacks x10e
  13. Bwd Lunge to Twist x5e
  1. Seated Butterfly w/ T-Spine Rot x8e
  2. Seated Butterfly w/ Wall Jacks x10
  3. Seated Butterfly w/ Hip Abductions x8
  4. 4pt. Stability (10:5) Circuit x1
  5. Incline Ankle Mobes x10e
  6. Deep Squat x12
  7. Ankle Bounces x50
  8. High Knee Ankling x8e
  9. Lateral Line Double Jumps x10e
  10. Lateral Lunge to Drop Lunge x5e
  11. Linear Hand Fires x10e
  12. Bwd Long Inchworm x6

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=43 sets), 20-40%/High Pull, 15-35%/Snatch.

A1.  MB 90 Turn, Step & OH Toss w/ Ecc Rebound x20 Goal/Person = 6sets / 5min
A2.  Squat Jumps w/ Double Jump Landings x15
A3.  5 Yd Shuffle to Turn & Run x10
B1.  DB Hang Jump Shrug (snatch) x6 Goal/Person = 12sets / 5min
B2.  DB Hang High Pull or Speed Snatch x6
B3.  DB Offset Stance RDL – R/L x6
B4.  DB Offset Stance RDL – R/L x6
B5.  DB Bent-Over Row x6
B6.  DB Push Up Plus x6
C1.  FE Band Push Ups x10, 8, 6, 4, 2, 4, 6, 8, 10 Goal/Person = 5sets / 5min
C2.  1-Leg Squat to Bench – R/L x9, 7, 5, 3, 1, 3, 5, 7, 9
D1.  1-Leg Squat to Bench – R/L x9, 7, 5, 3, 1, 3, 5, 7, 9 Goal/Person = 5sets / 5min
D2.  TRX Tall Kneeling Y-Raise x9, 7, 5, 3, 1, 3, 5, 7, 9
E1- E6.  UGIG Tennis:  B to Sprint, Diag Run-180, Diag Run-180, Carioca-T+R, Carioca-T+R, Power Skip Ht Goal/Person = 15sets / 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 3 X 43 = 129 137 +8 +2.67
. Core . X 3 = . . . .
. . . X . = . . . .
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6:00am Strength 5 X 43 = 215 253 +38 +7.6
. Core 6 X 3 = 18 18 = =
. . . X . = . . . .
9:00am Strength 5 X 43 = 215 304 +89 +17.8
. Core 6 X 3 = 18 18 = =
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6:30pm

Name S C .
Dana D 53 . .
Karna K 43 . .
Alicia S 41 . .
Walter P n/a . .
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6:00am

Name S C .
Amy L 49 3 .
Jen B n/a 3 .
Quyen C 60 3 .
Karna K 43 3 .
Josh G 48 3 .
Jen M 53 3 .
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9:00am

Name S C .
Marisa C 66 3 .
Ceci D 60 3 .
Christine K 56 3 .
Julie L 57 3 .
Madeline M 65 3 .
Scott T (28) 3 .
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Challenge Workout #2 (W-B) – Individual (M-S): max TOTAL rds in 20min.

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

Movement Prep Series: see above for individual exercises

Strength: complete max TOTAL rds in 20min (G=12+3); 20-40%.

A1.  4pt. Stability (10:5) Circuit 4 Rounds / 4min:1min
B1.  DB Hang Jump Shrug (palms neutral) Cont. 20sec, 6ex, Max Reps,

1 round, (2min:1min); (G=6reps/ex)

B2.  DB Hang Clean Pull (palms neutral)
B3.  DB Hang Power Clean
B4.  DB Front Squat
B5.  DB Forward Lunge R/L
B6.  DB Forward Lunge R/L
C1.  Pike Push Up x5, 4, 3, 2, 1, 2, 3, 4, 5

Max rounds/12min (G=8rds)

C2.  Body Saw x9, 7, 5, 3, 1, 3, 5, 7, 9
C3.  DB Straight Arm Pullovers x5, 4, 3, 2, 1, 2, 3, 4, 5
C4.  Alt. Lat Lunge (per side) x5, 4, 3, 2, 1, 2, 3, 4, 5

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 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), 20-40%/high pull or 15-35%/snatch.

A1.  DB Hang Jump Shrug (palms down) x6 3 rounds
A2.  DB Hang High Pull or Speed Snatch (palms down) x6
A3.  DB Offset Stance RDL – R/L x6
A4.  DB Offset Stance RDL – R/L x6
A5.  DB Bent-Over Row x6
A6.  DB Push Up Plus x6
A7.  Alt. Wrist Flexion x10e
A8.  Dead Bug – Same w/ No Holds x10e
B1.  FE Band Push Ups x10, 8, 6, 4, 2, 4, 6, 8, 10 Down & Up Pyramid
B2.  1-Leg Squat to Bench – R/L x9, 7, 5, 3, 1, 3, 5, 7, 9
B3.  1-Leg Squat to Bench – R/L x9, 7, 5, 3, 1, 3, 5, 7, 9
B4.  DB Bent-Over Y- Raise x 9, 7, 5, 3, 1, 3, 5, 7, 9

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

Push Up Calf, R / L

Split Adductor Hold, 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, AFAP.

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

Movement Prep Series: see above for individual exercises

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

Course 1: Abs & Cuffs aka Cocktails and Appetizers

A1.  Dead Bug – Same w/ No Holds x 8e Max effort in 5min (4:1)
A2.  Tall Kneel Band Ext. Rot. @ 0 Deg. x8

Course 2: Guts & Butts aka Soup

B1.  Linear Hand Fires (Up, Up, Down, Down) x8e Max effort in 5min (4:1)
B2.  1-Leg Psoas Bridge x8e

Course 3: Stability & Power aka Salad

C1.  4pt. Stability x10s (1pt / squat jump set) Max effort in 5min (4:1)
C2.  Squat Jump Progressions x5

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

D1.  DB Bent-Over Y-Raise x8 Max effort in 5min (4:1)
D2.  Body Saw x8

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

E1.  Pike Push Up x10, 8, 6, 4, 2 Max effort in 5min (4:1)
E2.  Scissor Jacks x10

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

F1.  DB Straight Arm Pullovers x10, 8, 6, 4, 2 Max effort in 5min (4:1)
F2.  Alt. Lat. Lunge to Reach x5, 4, 3, 2, 1

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

G1- G6.  DB Complex B. Finish 2Rds AFAP; Post Time to FB

Course 7: 2Rds of DB Complex B (G1-G6) AFAP; Post Finish Time to FB

G1.  DB Hang Jump Shrug (clean) x6 Finish 2Rds AFAP; Post Time to FB
G2.  DB Hang Clean Pull x6
G3.  DB Power Clean x6
G4.  DB Front Squat x6
G5.  DB Forward Lunge – R/L x6
G6.  DB Forward Lunge – R/L x6

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


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.