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2015, P12, 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

P12, W-A Warm Up for CW #1 & 3 P12, W-B Warm Up for CW #2 & 4
  1. Side-Lying Windmill x5e
  2. Side-Lying Hip Abduction x20e
  3. Low Plank Jack Walkouts x20
  4. ½ Kneel Quad/Hip Flexor Mobe x8e
  5. Dynamic Calf Push x10e
  6. Ankle Bounces x50
  7. Arm Drive / Bent-Over A.D. x15s
  8. HK Ankling w/ Arm Drive x6e
  9. Backwards Inchworm x4
  10. Lateral Line Double Jumps x10e
  11. Lateral Lunge to OH Reach x5e
  12. Alt. Rotational T1/T2 Jumps x5e
  13. Bwd 90 Rot. Lunge to OH Lift x5e
  1. Supine DB OH Alt. Strt. Leg Raise x8e
  2. Supine Bridge to Towel Extension x10
  3. Split Stance Side Plank w/ Rotation x6e
  4. Back 2 Wall Alt. Shoulder Flexion x8e
  5. Incline Ankle Mobes x10e
  6. Ankle Bounces x50
  7. Arm Drive / Bent-Over A.D. x15s
  8. HK Ankling w/ Arm Drive x6e
  9. Bwd Alt. HK, IR, Trav. SumoSquat x5e
  10. Linear Hand Fires x10e
  11. Spider Crawl x5e
  12. 4,3,2 L-Jumps x10
  13. Bwd QuadPull, InvHams to Toe x5e
  14. 3,4,1 L-Jumps x10
  15. Lateral Shuffle x15

Workouts

Challenge Workout #1 (W-A) – Team (M-S)complete max Sets in 27min.

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

Movement Prep Series: see above for individual exercises

Strengthmax TOTAL sets in 27min (G=40 sets), 35-55%BW

A1.  MB Hockey Scoop Toss x5e G = 12sets / 6min
A2.  Low Plank Jack Walk Outs + Jacks x10/15
A3.  Lateral Traversing Skater for Distance – Stick x4e
B1.  DB Skier Swings x6 G = 8sets / 5min
B2.  DB Bent-Over Y-Raise x6
C1.  FE Band Push Ups x8 G = 13sets / 11min
C2.  DB Band 1-Leg Hockey Squat – R/L x8
C3.  DB Band 1-Leg Hockey Squat – R/L x8
C4.  Chin Ups:  H(3×5:8), Nx1, Rx8
D1-D4.  Band Hockey Relays:  Band Lateral Shuffle-R/L, Band Lateral Shuffle-R/L, Band Forward Run, Band Backward Run; G =7sets / 5min

Core: complete 10:5, 10rd, max effort circuit in 5min (G=10rds)

E1.  Squat Jacks E2.  Side Plank

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 Sets 3 X 40 = 120 162 +42 +14
. Core 3 X 10 = 30 30 = =
. . . X . = . . . .
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6:00am Sets 10 X 40 = 400 422 +22 +2.2
. Core . X 10 = . . . .
. . . X . = . . . .
9:00am Sets 13 X 40 = 520 477 -43 -3.3
. Core . X 10 = . . . .
. . . X . = . . . .
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6:30pm

Name S R C
Stephanie B 55 . .
Dana D 55 . .
Gaby P-D 52 . .
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6:00am

Name S R C
Peter K 44 . .
Joshua G 37 . .
Amy F 53 . .
Jennifer M 40 . .
Quyen C 38 . .
Marc M 36 . .
Amy L 54 . .
Kim C 52 . .
Alicia S 32 . .
Lisa L 36 . .
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9:00am

Name S R C
.Jim P 38 . .
Marisa C 46 . .
Karna K 35 . .
Christopher 35 . .
Madeline M 36 . .
Carol G 44 . .
Helen R 34 . .
Cecilia V 35 . .
Julie T 34 . .
Melinda S 36 . .
Lori A 24 . .
Paula P 44 . .
Anne Marie 36 . .
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Challenge Workout #2 (W-B) – Individual (M-S): max Rounds in 20min.

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

Movement Prep Series: see above for individual exercises

Strength: complete max rds in 20min (G=4); 35-55%.

A1.  DB 1.5 Squat Jumps x6 Max Rds in 20min (G = 4)
A2.  Side Plank w/ DB Rotation – R/L x6
A3.  Side Plank w/ DB Rotation – R/L x6
A4.  2-DB SLDL – R/L x6
A5.  2-DB SLDL – R/L x6
A6.  Dual DB Bent-Over Rows x6
A7.  ½ Kneeling DB Overhead Press x6

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 4 Rounds AFAP

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

Movement Prep Series: see above for individual exercises

Strength: complete 4 Rounds AFAP (G=<20min), 35-55%.

A1.  DB Skier Swings x6 4 rounds AFAP
A2.  DB Bent-Over Y-Raise x6
A3.  FE Band Push Ups x6
A4.  DB Band, 1-Leg Hockey Squat – R/L x6
A5.  DB Band, 1-Leg Hockey Squat – R/L x6
A6.  Supine DB OH Alt. Straight Leg Raise x6e

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

Strength: complete 7 course workout & post Burpee Finish Time (G=<6min); 35-55%BW.

Course 1: Abs & Cuffs aka Cocktails and Appetizers

A1.  Side Plank w/ DB Rotation x8e Max effort in 5min (4:1)
A2.  ½ Kneeling Band External Rotation x10

Course 2: Guts & Butts aka Soup

B1.  Supine Bridge w/ Towel Extension x10 Max effort in 5min (4:1)
B2.  Linear Hand Fires (Up, Down) x10e

Course 3: Stability & Power aka Salad

C1.  Squat Jacks x10 Max effort in 5min (4:1)
C2.  Low Plank Jack Walkouts x10

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

D1.  Band Spider March x6e Max effort in 5min (4:1)
D2.  DB Bent-Over Y-Raise x6

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

E1.  ½ Kneeling DB Overhead Press x6 Max effort in 5min (4:1)
E2.  2-DB SLDL x6e

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

F1.  Dual DB Bent-Over Rows x6 Max effort in 5min (4:1)
F2.  DB 1.5 Squat Jumps x6

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

G1.  HF Burpee Jumps Finish 60 reps 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.