2010, Phase 8 Challenge Week
2 Team & 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
500 Rep Strength (20min), 170 Touch Shuttle Run Challenge (20min)
Workout A (60:60) 500 Rep Strength (20min)
Complete max reps in 20 min as possible. If finish early, start over (all reps count).
| 1-Leg Squat Progressions: 50 reps | DB Sumo Dead Lift Progressions: 50 reps |
| Towel Crawl Progressions: 200 reps | Regular Push Up Progressions: 50 reps |
| Wall Bicep Curls Progressions: 50 reps | Supine Triceps Bridge Progressions: 100 mississippis |
*Go in any order you choose (I recommend hardest exercises first while your fresh).
*Do any rep denominations you choose, but you must finish exercise rep totals before starting over.
Individual Goal is 500 Reps; Team Goal is #___ participants X 500 rep. Record total reps.
20Minute Shuttle Run Challenge
Rookies 70 line touches in 20minutes
Sophomores 90 line touches in 20minutes
All-Stars 140 line touches in 20 minutes
Leaders 170 line touches in 20 minutes
Non-Runners, 10, 12, 14 or 16 Wall to Wall Sled Push Lengths for rookies, sophomores, all-stars and leaders respectively in 20 Minutes or Burpees (reps same as shuttle run)
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 |
Challenge |
#People |
X |
# Goal Rep |
= |
Goal Reps |
Actual Reps |
+/-Differential |
+/- per person |
Conditioning Goal |
Conditioning Actual |
+/-Differential |
|
6:30pm |
Strength |
|
X |
500 |
= |
|
|
|
|
20:00 |
|
|
|
6am |
Strength |
|
X |
500 |
= |
|
|
|
|
20:00 |
|
|
|
9am |
Strength |
|
X |
500 |
= |
|
|
|
|
20:00 |
|
|
| 6:30pm
Strength: Total: |
6am
Strength: Total: |
9am
Strength: Total: |
|
|
||
| Team / Name | Group | Lines | Time | Team / Name | Group | Lines | Time |
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