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2017, P8, 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 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 (3min)

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 Adductor – R/L

2.   T-Spine Rotation – 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

 

 

P8, W-A, Warm Up for CW# 2 P8, W-B, Warm Up for CW#1&3
1.   Side Lying Thoracic Ext w/ Rot. x6e 1.   Supine Floor Slides x10
2.   Band Leg Lower x8e 2.   ½ Kneeling Split Adductor Mobes x8e
3.   HF Psoas Bridge x3 breaths (3:6) 3.   HF Psoas Bridge x3 breaths (3:6)
4.   ½ Kneel 3-Way Flat Ankle Mobes x5e 4.   Incline Ankle Mobes x8e
5.   mb+SB HK Sho ER @ 90 Deg x8e 5.   Facing Wall Slides x10
6.   mb Hip ER+IR x8e, mb Squat x8 6.   Lateral Mini Band Walks (ankle) x10e
7.   High Knee Ankling x6e 7.   High Knee Ankling x6e
8.   Bwd Bear Crawl x8e 8.   Bwd Long Inchworm x6
9.   Lateral Lunge to Reach x4e 9.  QP-Lunge Instep to 1-ArmReach x4e
10.  HKH Bwd Inv Ham to Y-Reach x4e 10.  Lat Crssovr ToeTouch to OHR x5e

 

 

Workouts

 

 

Challenge Workout #1 (W-B) – Individual (M-S):  max Sets in 20min.

 

 

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

Movement Prep Series:  see above for individual exercises

 

Strength: complete max Sets in 20min (G=42); 30-50%BW.

A1.  Low Plank T’s 5min (4:1), 15:5, 4rds, 12sets, Max reps, (G=96 reps)
A2.  1-Leg Psoas Bridge – L+R
 
B1.  DB Hang Jump Shrug – Palms Down x3 5min (4:1),

Max Sets, G=12

B2.  DB Hang High Pull – Palms Down x3
B3.  DB Hang Muscle Curl x3
B4.  DB RDL x3
B5.  Wrist Flexor Mobes x8
B6.  Tall Kneel Neck Mobes x4e
 
C1.  DB Straight Arm Pullovers to Press x8 5min (4:1),

Max Sets, G=9

C2+C3.  DB 1-Leg Squat to MB x6e or 8-12
 
D1.  Straight Leg Sit Ups – Hands Across Sho x8 or 10 5min (4:1),

Max Sets, G=9

D2+D3.  FE Pike Push Ups + Floor Slide x(5 or 8) +8
 

 

*Coach Mike Finished w/ 46 Sets

 

 

Cool Down (mats & band):  2min (15:5)
1-Arm Chest Push, R/L

1-Arm Lat Pull, R/L

Behind Back Overhead Shoulder Reach

 

 

Challenge Workout #2 (W-A) – Individual (M-S)complete 9 Rounds AFAP

 

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

Movement Prep Series:  see above for individual exercises

 

Strength:  complete 9 Rounds AFAP (G=<30min), 30-50%BW.

 

 

A1.  Alternating Spider March to a 1-Arm Reach 5min (4:1), 15:5, 4rds

Max reps, (G=96 reps)

A2.  1-Leg Psoas Bridge – L+R
 
B1.  DB Hang Jump Shrug – Palms Neutral x3 2 Rounds AFAP
B2.  DB Hang Clean Pull – Palms Neutral x3
B3.  DB Hang Power Clean – Palms Neutral x3
B4.  DB Front Squat – Elbows Closed x3
B5.  Quadruped Wrist Flexor Mobes x8
B6.  Tall Kneel Neck Mobes x4e
C1.  Bent-Over Band Rows x10 3 Rounds AFAP
C2.  Inc. 1-Arm Push Ups + 2-Arm Drop Set x3e + 8
C3.  2-DB SLDL – L+R x5e or 10-12
C4.  DB Hip Lift x10

 

*Coach Mike finished in 22:02!

 

Cool Down – (mats & wall):  5min (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 Series:  see above for individual exercises

 

Strength:  complete 7 Course Workout & post Complex Finish Time (G=<6min); 30-50%BW.

 

Course 1:  Core & Cuffs Aka Cocktails and Appetizers

A1.  Low Plank T’s 5min (4:1), 15:5,

4rd, 12 sets, max reps

 

A2.  HK mini & Super Band ER @ 90o – L+R

Course 2:  Guts & Butts Aka Soup

B1.  Alt. Spider March to 1-Arm Reach 5min (3.75:1.25), 15:10,

3rd, 9 sets, max reps

B2.  1-Leg HF Psoas Bridge – L+R

 

Course 3:  Stability & Power Aka Salad

C1.  Linear Hand Fires 5min (3.75:1.25), 15:10,

3rd, 9sets, max reps

C2.  1-Leg Hop – Stick – R+L

 

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

D1.  FE Pike Push Ups 5min (4:1), 20:10

 4rd, 8 sets, max reps

D2.  Straight Leg Sit Ups

 

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

E1.  DB 1-Leg Squat to MB R+L 5min (3.75:1.25), 15:10,

3rd, 9 sets, max reps

E2.  DB SA Pullovers to Close Grip Press

 

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

F1.  Towel Curl to Bridge 5min (3.75:1.25), 15:10,

3rd, 9 sets, max reps

F2.  Push Ups + Floor Slides

 

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

G1-G6.  DB Complex Finish 3rds AFAP (G=<6min)

 

G1.  DB Hang Jump Shrug – Palms Down x3 Finish 3rds AFAP (G=6min)
G2.  DB Hang High Pull – Palms Down x3
G3.  DB Hang Muscle Curl – Neutral 2 Palms Up x3
G4.  DB RDL – Palms Down x3
G5.  Quadruped Wrist Flexor Mobes x8
G6.  TK, Hands Behind Back Neck Mobes x4e

 

*Coach Mike Finished in 4:39

 

Cool Down (mat & roller) = 5min (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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