617-268-6232

Challenge Week: 3 Team Challenges & 1 Individual Challenge

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.
Challenge Day #1 (Team Challenge)

Round & Round We Go & Shuttle Run Team Challenges

50:10 Round & Round We Go Team Challenge

20 Minute Strength Circuit

5 Exercises in Each Round

Perform 10 reps or 5 reps for side plank / close grip p.u.’s 1.5’s per exercise.

Complete all 5 exercises to make a round.

Keep track of how many rounds you completed.

If you complete all reps associated with 1, 2, 3 or 4 exercises, but not all 5, you get 0.2 towards your round total.

Complete as many rounds in 20 minutes as you can.

*shoot for 7 rounds in 20min

20Minute Shuttle Run Challenge

Rookies 70 line touches in 20minutes

Sophomores 90 line touches in 20minutes

All-Stars & Leaders 140 line touches in 20 minutes

Non-Runners, 20 Wall to Wall Sled Push Lengths in 20 Minutes

Team Goals: All participants must finish their goals in 20 minutes or less to beat the challenge.

If you finish early, congrats, get a drink and run with a teammate. You all finish together.

Team

#People

X

# Goal Rounds

=

Team Goal Rounds

Team Actual Rounds

Total Goal Rounds

Total Actual Rounds

+/-Differential

Conditioning Goal

6am

18

X

7

=

126

140.4

126

140.4

+14.4

16:00

9am

12

X

7

=

84

115.2

84

115.2

+31.2

16:40?

6:30pm

12

X

7

=

84

107.2

84

107.2

+23.2

18:33

6:30pm: Flo 10, Marisa 10, Ellen 10, Kim 10, Bill 8.4, Todd 8.6, Jackie 9.4, Chrissy 9.4, Patty 6.8, Janice 8.6, Melissa 8.6, Beth 7.4 6am: Sal C 7.8, Jeff 7.4, Amy 7.8, Alicia 7, Jamie 7.2, Barbara 7.4, Quyen 8, Richard 7.4, Jack 7.6, Angela 7.6, Kathleen 8.2, Paul 7.6, Jen 7, Debbie 7, Pam 8.6, Lisa 8.8, Katy 7.8, Linda 10.2 9am: Lynn 10.8, Susana 10.8, Michelle 9.8, Jo 10.8, Sally 8.4, Carol 7.8, Marisa 7.8, Angela 11.4, Susan 10, Jen 10, Charlotte 11.4, Maureen 6.2
Congratulations on beating the challenges! You totally rocked it and crushed the goals. High five! J
Team / Name Group Lines Time Team / Name Group Lines Time
6:30pm Marisa Cimino Leader 140 15:09
Melissa Locke Rookie 70 6:39 Michelle Markert All-Star 140 15:50
Beth Coomber Rookie 70 7:23 Susan Poston All-Star 140 16:40?
Janice Copley Sophomor 90 8:42
Patty Hickey Sophomor 90 9:07
Kim Santilli Sophomor 90 10:42
Todd Heberlein All-star 140 12:46
Ellen Kelley Leader 140 12:56
Jackie Bunt Leader 140 13:13
Maria Vacca Leader 140 13:40
Chrissy Thurmond Leader 140 15:09
Florence Chan Leader 140 15:13
Bill Weinreb Leader 140 16:00
6am
Angela Coppola Rookie 70 7:14
Sal Companieh Rookie 70 7:44
Jack Goldsmith Rookie 70 10:06
Jeff Evaul Leader 140 11:10
Paul Cullen Leader 140 13:10
Debbie O’Leary Leader 140 13:43
Lisa Radley Leader 140 14:04
Linda Riak Leader 140 14:35
Quyen Chu Leader 140 14:47
Pam Venti Leader 140 14:55
Alicia Straus Leader 140 15:04
Kathleen Cote Leader 140 15:27
Barbara Rutberg Leader 140 15:35
Jen O’Leary Leader 140 15:48
Jamie Schnitzer Leader 140 15:55
Amy Travers Leader 140 16:22
Katy Coughlin Leader 140 17:04
Richard Goren Leader 140 18:33
9am
Angela O’Dowd Rookie 70 6:09
Charlotte Vanlier Rookie 70 6:15
Maureen Coffey Rookie 70 7:47
Carol Varghas Rookie 70 10:52
Jo Doherty All-Star 140 12:45
Lynn Palmatier Sophomor 90 13:15
Jen Stomberg All-Star 140 13:28
Sally Babigian All-Star 140 13:52
Susana Fantozzi All-Star 140 14:08

Challenge Day #2 (Team Challenge)

Round & Round We Go #2, Shoulder Rounds & Straw Drop Lap Arounds

60:60 Round & Round We Go Team Challenge

20 Minute Strength Circuit

5 Strength Exercises & 1 Core Exercisein Each Round

Alternate between a strength exercise & the core exercise

Perform 10 reps for each exercise or 5 reps for Pallof Press & Partner Biceps/Triceps

Complete all 5 strength/core pairs to make a round.

Keep track of how many rounds you completed.

If you complete all reps associated with 1, 2, 3…9 exercises, but not all 10, you get 0.1 towards your round total.

Complete as many rounds in 20 minutes as you can.

Team Goal is # participants x 4.6 rounds. (*shoot for 4.6 rounds in 20min)

Shoulder Sprint Finisher Team Challenge

5 Minute Shoulder Circuit

5 Exercises in Each Round

Perform 10 reps per exercise

Complete all 5 exercises to make a round.

Keep track of how many rounds you completed.

If you complete all reps associated with 1, 2, 3 or 4 exercises, but not all 5, you get 0.2 towards your round total.

Complete as many rounds in 20 minutes as you can.

*shoot for 2.6 rounds in 5 min

Straw Drop Lap Arounds Challenge

Each person gets 2 straws for every minute of test length.

If running is your strength, grab extra straws.

Team Goal is # of people x 2 straws x time.

Team

Challenge

#People

X

# Goal Rounds

=

Team Goal Rounds

Team Actual Rounds

Total Goal Rounds

Total Actual Rounds

+/-Differential

Conditioning Goal

6am

Strength

18

X

4.6

=

82.8

121.6

129.6

199.8

+38.8

G:360A392, +32

Shoulder

18

X

2.6

=

46.8

78.2

+31.4

9am

Strength

11

X

4.6

=

50.6

88

79.2

145.4

+37.4

G:110, A:129 +19

Shoulder

11

X

2.6

=

28.6

57.4

+28.8

6:30pm

Strength

10

X

4.6

=

46

66.3

72

108.5

+20.3

G:120; A: 139; +19

Shoulder

10

X

2.6

=

26

42.2

+16.2

9am:

strength: Jo D 9.6, Michelle 8.4, Sally 6, Susana 9.9, Lynn 9.8, Marisa 10.4, Susan K 5.4, Susan P 6.8, Jen 6.8, Carol 9.4, Maureen 5.5;

shoulder finisher: Susan K 5.6, Jo 5.0, Marisa 6.6, Michelle 3.6, Jen 5.0, Sally 5.2, Susan P 6.6, Susana 6.0, Maureen 4.6, Lynn 5.0, Carol 4.2

6am

Strength: Marc 9.2, Jeff 9.2, Alicia 6.6, Sal 5.6, Amy 5.6, Becca 6.6, Quyen 7.1, Maria 7.1, Angela 6.7, Kat 6.7, Linda 9.1, Helen 4.5, Martin 4.5, Debbie 9.1, Paul 7.3, Jen 7.3, Katy 5.2, Jen 4.2

Shoulder: Sal 3.4, Amy 3.2, Jeff 5.2, Marc 5.6, Katy 4.0, Jen 4.0, Becca 4.0, Alicia 4.0, Quyen 5.2, Maria 6.0, Martin 4.0, Helen 4.0, Angela 5.2, Linda 4.2, Kathleen 4.2, Paul 4.0, Jen 4.0, Debbie 4.0

6:30pm

Strength: Kim 6.6, Jack 6.5, Todd 7.7, Bill 7.7, Janice 6.0, Patty 6.0, Regina 6.2, Helen 7.2, Jackie 6.2, Chrissy 6.2

Shoulder: Jackie 4.4, Chrissy 4.4, Kim 4.2, Todd 3.8, Jack 3.4, Bill 4.2, Regina 4.4, Helen 4.0, Patty 4.4, Janice 5.0

Team # Participanats # Straws

(2 straws x time)

Class Goal Class Actual + / – Differential Actual Time / Time
6:30pm 10 10 120 139 +19 5:00/5:00
6am 18 20 360 392 +32 10:00/10:00
9am 11 10 110 129 +19 5:00/5:00
Message: Congratulations on beating the challenges. 2 Days in a Row. Wow, you are amazing!



Challenge Day #3 (Team Challenge)

Round & Round We Go Challenge #3, Push Up RCTF & Game Day

*FRC = Round Challenge Team Finisher

30:60:90 Round & Round We Go Team Challenge

20 Minute Strength Circuit

6 Strength Exercises Per Round

Perform 10 reps for each exercise or 5 reps for Pullovers to Press

Complete all 6 exercises to make a round.

Keep track of how many rounds you completed.

If you complete all reps associated with 1, 2, 3, 4 or 5 exercises, but not all 6, you get +1, 2, 3 or 4 towards your round total. For Mike only (1=.17, 2=.34, 3=.51, 4=.68, 5=.85)

Complete as many rounds in 20 minutes as you can.

Team Goal is # participants x 7+4 rounds. (*shoot for 7+4 rounds in 20min)

Push Up Round Challenge Team Finisher

5 Minute Push Up Position Finisher Circuit

5 Exercises in Each Round

Perform 10 reps per exercise

Complete all 5 exercises to make a round.

Keep track of how many rounds you completed.

If you complete all reps associated with 1, 2, 3 or 4 exercises, but not all 5, you get 0.2 towards your round total.

Complete as many rounds in 20 minutes as you can.

*shoot for 2.6 rounds in 5 min

Game Day: Towel Tag, No Challenge, Just Fun Body Shaping Conditioning

10 minutes Anaerobic & Muscular Endurance Conditioning

Team

Challenge

#People

X

# Goal Rounds

=

Team Goal Rounds

Team Actual Rounds

Total Goal Rounds

Total Actual Rounds

+/-Differential

Conditioning Goal

6am

Strength

22

X

4.6

=

101.2

138.63

158.4

170.23

+/-

+11.83

Push Up

22

X

2.6

=

57.2

31.6

9am

Strength

9

X

4.6

=

41.4

73.1

64.8

84.7

+/-

+19.9

Push Up

9

X

2.6

=

23.4

11.6

6:30pm

Strength

10

X

4.6

=

46.0

80.59

72

99.99

+/-

+27.99

Push Up

10

X

2.6

=

26.0

19.4

6:30pm 1=.17, 2=.34, 3=.51, 4=.68, 5-.85

Jackie 7.68, Ellen 8.0, Maria 9.85, Flo 9.85, Jen M 7.51, Chrissy 9.51, Melissa 6.85, Beth 7.34, Janice 7.0, Regina 7.0 total: 80.59

Flo 2.0, Maria 2.2, Ellen 2.0, Jackie 2.0, Chrissy 1.4, Melissa 2.6, Beth 2.2, Regina 1.6, Janice 1.8, Jen M 1.6

Total: 19.4

6am

Jack 6.68, Jeff 8.68, Marc 10, Sal 7.34, ME 5.51, Amy 6.51, Maureen 7.17, Jamie 7.68, Susan K 8.34, Alicia 6.51, Quyen 7.17, Barbara 5, Linda 8.34, Martin 7, Katy 5.17, Pam V 7.34, Meghan 7.34, Richard 7.85, Lisa 9.0

Total: 138.63

Lisa 2, Pam 1.8, Meghan 1.8, Katy 1.6, Jack 1.8, Martin 1.2, Linda 2, Barbara 1.4, Quyen 1.6, Jeff 2.2, Alicia 1.4, Jamie 1.6, Maureen 1.4, Susan K 1.4, Amy 1.6, Sal 1.8, Richard 1.2, ME 1.2, Marc 2.6

Total: 31.6

9am

Jo 9.51, Michelle 6.34, Sally 7.51, Maureen C 4.34, Charlotte 9.85, Jen S 6.68, Carol 7.68, Marisa 9.68, Susana 11.51

Total: 73.1

­­­­­­­­­­­­­­

Sally 1.6, Jo 1.4, Michelle 1.0, Marisa 1.6, Susana 1.2, Jen 1.6, Charlotte 1.0, Carol 1.4, Maureen 0.8

Total: 11.6

Congratulations! 3 for 3. All Classes beat all challenges. High Fives & chest bumps all around!

Challenge Day #4 (Individual Challenge)

400 Rep, Pyramid Finisher & 240 Jack & Jills Challenges
Individual Goal: Complete All Challenges in 45 minutes

400 Rep 20 Minute Strength Challenge

Individual Goal: Complete 400 reps in 20 minutes

20 Minute Strength Circuit

5 Exercises in Each Round (DB Swings, Dual DB Rows, DB Side Bridge w/ Rotation, Close Grip Push Up 1.5’s, R. Lunge)

Perform 100 reps for Swings, Rows & Lunges and 50 reps for Side Bridges & Push Ups..

You can go in any order you choose.

Keep track of how many reps you’ve completed.

When finished, run to coach & report your time.

Move on to the next challenge.

Pyramid Finisher

Individual Goal: Get To Top of Pyramid and Back in 10 minutes

10 Minutes Total Body Core & Cardio Finisher

2 Exercises: Turkish Gets & Burpees

Rep to Exercise Ratio: (1) Turkish Get Up to (3) Burpees

Pyramid: 1:3, 2:6, 3:9, 4:12, 5:15, 4:12, 3:9, 2:6, 1:3

Keep track of your reps & where you are on the pyramid.

When finished, run to coach & report your time.

Move on to the next challenge.

240 Jack & Jills Challenge

Individual Goal: Complete 240 Jumping Claps, Jumping Jacks or Star Jumps in 10 minutes

10 Minute Do Anywhere High Intensity Interval Conditioning Workout

Perform Any Weight Bearing Lower Body or Total Body Movement Prep Exercise when not performing jumping jacks.

Keep track of how many reps you’ve completed.

When finished, run to coach & receive your time. Remember your time.

When you beat the 45 min Individual Time Challenge, you become a loud clapping cheerleader.

Challenge Day #4 (Individual Challenge)

Name

400 Rep Strength Total Time

Up & Down Pyramid Total Time

Up & Down Time @ Finish

240 Jack & Jill Total Time

Phase 1 Individual Challenge Time @ Finish

Name

400 Rep Strength Total Time

Up & Down Pyramid Total Time

Up & Down Time @ Finish

240 Jack & Jill Total Time

Phase 1 Individual Challenge Time @ Finish

Marisa Cimino

12:44:00

7:17:00

20:01:00

4:01:00

24:02:00

Katy Coughlin

20:37:00

13:08:00

33:45:00

4:04:00

37:49:00

Linda Riak

12:53:00

7:22:00

20:15:00

4:03:00

24:18:00

Michelle Markert

19:12:00

13:03:00

32:15:00

5:48:00

38:03:00

Susan Poston

11:12:00

9:21:00

20:33:00

4:43:00

25:16:00

Maureen Coffey

18:01:00

14:21:00

32:22:00

6:45:00

39:07:00

Charlotte Vanlier

12:32:00

8:53:00

21:25:00

4:13:00

25:38:00

ME Patti ?

#VALUE!

38:38:00

4:00:00

42:38:00

Marc Gromada

12:57:00

9:14:00

22:11:00

3:47:00

25:58:00

Maria Vacca

13:06:00

8:54

22:00:00

4:20:00

26:20:00

Paul Cullen

16:55:00

6:09:00

23:04:00

3:49:00

26:53:00

Jeff Evaul

13:59:00

9:03:00

23:02:00

4:14:00

27:16:00

Janice Copley

13:16:00

11:26:00

24:42:00

4:01:00

28:43:00

Sal Companieh

15:40:00

10:10:00

25:50:00

3:29:00

29:19:00

Congratulations! Everyone completed their individual challenge in less than 45 minutes (you beat the individual challenge!). This means all classes went 4 for 4 on challenge day. Big high Fives, chest bumps and fist pounds that blow up. J -wink
Jen O’Leary

16:59:00

7:55:00

24:54:00

4:55:00

29:49:00

Chrissy Thurmond

16:01:00

8:31:00

24:32:00

5:43:00

30:15:00

Kathleen Cote

15:30:00

10:06:00

25:36:00

4:41:00

30:17:00

Jen Stomberg

14:20:00

10:10:00

24:30:00

5:47:00

30:17:00

Susana Fantozzi

14:29:00

11:07:00

25:36:00

5:05:00

30:41:00

Melissa Locke

17:45:00

7:30:00

25:15:00

5:40:00

30:55:00

Jackie Bunt

17:10:00

9:29:00

26:39:00

4:21:00

31:00:00

Donna O’Leary

24:36:00

4:38:00

29:14:00

1:48:00

31:02:00

Bill Weinreb

14:53:00

10:13:00

25:06:00

6:03:00

31:09:00

Carol Varghas

13:15:00

14:56:00

28:11:00

4:37:00

32:48:00

Angela Coppola

17:37:00

11:26:00

29:03:00

3:53:00

32:56:00

Sally Babigian

17:07:00

12:22:00

29:29:00

3:31:00

33:00:00

Lisa Radley

18:48:00

10:19:00

29:07:00

3:57:00

33:04:00

Alicia Straus

20:29:00

9:06:00

29:35:00

3:38:00

33:13:00

Lora Gross-Kostka

16:18:00

16:32:00

32:50:00

0:40:00

33:30:00

Beth Coomber

17:29:00

12:01:00

29:30:00

4:14:00

33:44:00

Helen Rousseau

18:34:00

10:49:00

29:23:00

4:43:00

34:06:00

Becca Allen

20:25:00

9:17:00

29:42:00

4:39:00

34:21:00

Jamie Schnitzer

19:17:00

10:56:00

30:13:00

4:14:00

34:27:00

Richard Goren

20:12:00

11:38:00

31:50:00

2:40:00

34:30:00

Debbie O’Leary

18:52:00

10:35:00

29:27:00

5:21:00

34:48:00

Jack Goldsmith

19:13:00

10:32:00

29:45:00

5:17:00

35:02:00

Kim Santilli

16:12:00

14:35:00

30:47:00

6:27:00

37:14:00

Donna O’Leary

23:41:00

9:41:00

33:22:00

3:54:00

37:16:00

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