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2017, 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 any time.

 

 

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 rep 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 1-Arm Pec, R/L
Foam Roll Thoracic Extension Foam Roll Bent-Knee Adductor, R/L
Foam Roll 1-Arm Lat, R/L Foam Roll Hip Flexor / Quad, R/L
Foam Roll Piriformis, R/L Foam Roll TFL, R/L
Foam Roll 1-Leg Hamstring, R/L Foam Roll IT-Band, R/L
Foam Roll 1-Leg Calf, R/L

 

 

Static Stretch (5min) – Team Stretch

CW#1 – Bands (15:5) CW#2 – Wall (25:5) CW#3:  Mat+Roller (15:5)
1.   SB Ham – R/L

2.   SB Add Pull – R/L

3.   SB Hip Cross – R/L

4.   SB Quad Pull – R/L

5.   HK Triceps -R/L

1.   Split Add – R/L

2.   T. Ext w/Rot – R/L

3.   Prone Glute Push -R/L

1.   Forward Bend

2.   Deep Squat

3.   DS R/L Reach

4.   Stride Back, R/L

5.   T-Spine Rot, R/L

6.   HK Triceps – R/L

 

 

P6, W-A, Warm Up for CW# 1&3 P6, W-B, Warm Up for CW#2
1.   Quadruped T-Spine Rot. x10e 1.   Supine Floor Slides x10
2.   Band Leg Lower x8e 2.   Band Leg Lower x8e
3.   HF Psoas Bridge x3 breaths (3:6) 3.   HF Psoas Bridge x3 breaths (3:6)
4.   mb TK Sho ER @ 0 Degrees x12 4.   mb High Plank Sho Up + Down x10e
5.   Mini Band ER + IR x10e 5.   Mini Band Squat x10 w/ 5s Holds
6.   ½ Kneel 3-Way Flat Ankle Mobes x5e 6.   Incline Ankle Mobes x8e
7.   Mid Shin Ankling/OHMarch x8e 7.   Mid Shin Ankling/OHMarch x8e
8.   Alt. Lateral Deep Squat x4e 8.   HKHug – Inv Hamstring Y-Reach x4e
9.   Inchworm x4 9.  Quad Pull to Lunge to OHR x4e
10. Lat. Lunge to Overhead Reach x4e 10.  Fwd & Bwd Bear Crawl 4x2e

 

 

Workouts

 Challenge Workout #2 (W-A) – Individual (M-S):  max Reps in 20min.

 

 

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

Movement Prep Series:  see above for individual exercises

 

 

Strength: complete max Reps in 20min (G=218); 30-50%BW.

 

A1.  DB Hang Power Clean x5 5min (3.5:1.5), Max Sets, G=62 reps
A2.  Side Bridges @ the Wall x7e
   
B1.  DB Goblet RFE Split Squat x6e

+CS:  DB Goblet Squat

8.25min (6.75:1.5),

3min, Max Sets, 1min rest,

then Compound Set Circuit

15:10, 15:15, 1rd, max reps

G=78 reps

 

B2.  FE Band Push Ups x6

+CS:  Drop Set

   
C1.  2-DB SLDL x6e

+CS:  Towel Curl

6.75min:

3min, Max Sets, 1min rest,

then Compound Set (CS) Circuit

15:10, 15:15, 1rd, max reps

G=78 reps

C2.  DB Straight Arm Pullover x6

+CS:  DB Skull Crusher

   

 

*Coach Mike Finished w/ 235 Sets

 

 

Static Stretch Cool Down (mats & wall):  2min (25:5)

Push Up Calf, R / L

½ Kneel Quad + Hip Flexor Push @ Wall, R/L

 

 

 

 

Challenge Workout #3 (W-B) – Individual (M-S)complete 7courses, AFAP.

 

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

Movement Prep Seriessee above for individual exercises

 

Strength:  complete 7 Course Workout & post Pyramid Finish Time (G=<10min); 30-50%.

 

Course 1:  Abs & Cuffs aka Cocktails and Appetizers

A1.  Side Bridges w/ Hip Adductions Holds – R+L 5min (4:1), 15:5, 4rds (12sets),

 Max Reps, G=96

 

A2.  Tall Kneel, Band External Rotation @ 0 Deg

Course 2:  Guts & Butts aka Soup

B1.  High Plank Band Reaches x10e 5min (4:1), Max Reps, G=112
B2.  Towel Bridge to Extension x8

 

Course 3:  Stability & Power aka Salad

C1.  Bear Holds 5min (3.75:1.25),15:10, 3rds (9sets) Max Reps, G=39
C2.  1-DB Swings – R+L

 

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

D1.  DB Push Press x6 5min (4:1), Max Reps, G=88
D2.  Low Plank Alt. Knee Flexion x8e

 

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

E1.  FE Band Push Ups 5min (3.75:1.25),15:10, 3rds (9sets), Max Reps, G=54
E2.  DB Goblet Lateral Lunge – R+L

 

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

F1.  Bent-Over Band Row w/ Rotation 5min (3.75:1.25),15:10, 3rds (9sets)

 Max Reps, G=54

F2.  DB 1-Leg Bench Hip Thrust – R+L

 

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

G1.  Band High Pulls x2,4,6,8,10,8,6,4,2

G2.  Band Bicep Curls x2,4,6,8,10,8,6,4,2

G3.  DB Skull Crushers x2,4,6,8,10,8,6,4,2

Up & Down Pyramid AFAP; G=<10min

 

*Coach Mike Finished in 8:48

 

Static Stretch Cool Down (mats & rollers):  1m40s (15:5)

 

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.

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