617-268-6232
Comment are off

2015, P13, 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

P13, W-A Warm Up for CW #1 & 3 P13, W-B Warm Up for CW #2 & 4
  1. Supine DB OH SL Hip Crossover
  2. Supine Towel Curl to Bridge
  3. Quadruped T-Spine Rotation x8e
  4. Back 2 Wall Alt. Shoulder Flexion x8e
  5. Incline Ankle Mobes x10e
  6. Fwd & Bwd Band Walk x20steps/ea
  7. Ankle Bounces x50
  8. Arm Drive / Bent-Over A.D. x15s
  9. HK Ankling w/ Arm Drive x6e
  10. Qd Pull-Opp to Inv Ham Toe x4e
  11. Square Jumps x10e
  12. Lateral Lunge to OH Reach x5e
  13. Lateral Shuffle x10yds/side
  1. Side-Lying Windmill w/ Shirt Tuck x5e
  2. Quadruped Hip Abductions x12e
  3. TK B. Ext Rot @ 0 Deg x12
  4. ½ Kneel Adductor Mobes x8e
  5. High Plank Apely Scratch x8e
  6. Dynamic Calf Push x10e
  7. Ankle Bounces x50
  8. Arm Drive / Bent-Over A.D. x15s
  9. HK Ankling w/ Arm Drive x6e
  10. Bwd A Trv Sumo Sq to OH Rch x5e
  11. Star Jumps x10
  12. Spider Lunge to 1-Arm Reach x4e
  13. Lateral Hand Fires (Out,In) x10e
  14. Lateral Bear Crawls x8e

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=54 sets), 25-45%BW

A1.  MB Chest Pass w/ Alt. Step x12 G = 10sets / 5min
A2.  Supine Towel Curl to Bridge x8
A3.  Box Drill:  5Yd Diag. Shuffle + Burpee to Sprint x8
B1.  DB Squat Jumps x15 G = 8sets / 5min
B2.  DB Parallel Stance Overhead Press x10/15
C1.  DB Offset Stance RDL – R/L xHold-45s/15 G = 12sets / 12min

*Use 201 Tempo

C2.  Dual DB Bent-Over Rows x15
C3.  DB Mountain Climber Push Ups x15
C4.  DB Offset Stance RDL – R/L xHold-45s/15
D1-D9.  Ski:  Fig8Hop-R (4,2,1,3)x4, Fig8Hop-L (4,2,1,3)x4, Fig8Hop-R (3,1,2,4)x4, Fig8Hop-L (3,1,2,4)x4, Lat Hop-R (3,4)x8, Lat Hop-L (3,4)x8, Lin Hop-R (3,2)x8, Lin Hop-L (3,2)x8, Low Squat Jump Twist (3,4)x8 G =24sets / 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 2 X 54 = 108 104 -4 -2
. Core . X 10 = . . . .
. . . X . = . . . .
.
6:00am Sets 13 X 54 = 702 619 -83 -6.38
. Core . X 10 = . . . .
. . . X . = . . . .
9:00am Sets 8 X 54 = 432 355 -77 -9.63
. Core . X 10 = . . . .
. . . X . = . . . .
.
6:30pm

Name S R C
Dana D 53 . .
Jessica P 51 . .
. . . .
. . . .
. . . .
. . . .
. . . .
. . . .
. . . .
. . . .
. . . .
. . . .
. . . .
. . . .
. . . .
. . . .
. . . .
. . . .
. . . .
. . . .
6:00am

Name S R C
Peter K 46 . .
Marc S 35 . .
Amy F 56 . .
Mich C 51 . .
Amy L 54 . .
Ceci D 54 . .
Josh G 50 . .
Michaela M 59 . .
Cecilia V 44 . .
Karna K 49 . .
Liz G 24 . .
Quyen C 55 . .
Lisa D 42 . .
. . . .
. . . .
. . . .
. . . .
. . . .
. . . .
. . . .
. . . .
9:00am

Name S R C
Marisa C 62 . .
Chris C 48 . .
Christine K 40 . .
Madeline M 54 . .
Anne M 37 . .
Julie L 47 . .
Walter P 28 . .
Melinda S 39 . .
Julie T ? . .
. . . .
. . . .
. . . .
. . . .
. . . .
. . . .
. . . .
. . . .
. . . .
. . . .
. . . .
. . . .

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+2); 25-45%.

A1.  DB Skier Swings x15 Max Rds in 20min (G = 4+2)
A2.  High Plank Apely Scratch x30s/12e/6e
A3.  1-Leg Hockey Squat x15
A4.  1-Leg Hockey Squat x15
A5.  FR DB SA Pullovers x15
A6.  FE Push Ups x15

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 3 Rounds AFAP

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

Movement Prep Series: see above for individual exercises

Strength: complete 3 Rounds AFAP (G=<20min), 25-45%.

A1.  DB Squat Jumps x15 3 rounds AFAP
A2.  DB Parallel Stance Overhead Press x8/15
A3.  DB Offset Stance RDL – R/L xHold-45s/15
A4.  Dual DB Bent-Over Row x15
A5.  DB Mountain Climber Push Ups x15
A6.  DB Offset Stance RDL – R/L xHold-45s/15

A7.  Supine DB OH SL Hip Crossover x8e

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=<10min); 25-45%BW.

Course 1: Abs & Cuffs aka Cocktails and Appetizers

A1.  Supine DB OH SL Hip Crossover x8e Max effort in 5min (4:1)
A2.  Tall Kneeling Band External Rotation x10

Course 2: Guts & Butts aka Soup

B1.  Lateral Hand Fires (Out,In) x10e Max effort in 5min (4:1)
B2.  Supine Towel Curl to Bridge x8

Course 3: Stability & Power aka Salad

C1.  High Plank Apely Scratch x30s/13e/7e Max effort in 5min (4:1)
C2.  Squat Jacks x10

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

D1.  DB Parallel Stance Overhead Press x15 Max effort in 5min (4:1)
D2.  DB Mountain Climbers x15e

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

E1.  FE Push Ups x15 Max effort in 5min (4:1)
E2.  DB Skier Swings x15

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

F1.  1-Leg Hockey Squats x15e Max effort in 5min (4:1)
F2.  FR DB SA Pullovers x15

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


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.