2017, P9, 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
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 |
P9, Workout A, Warm Up | P9, Workout B, Warm Up |
1. Supine Floor Slides x10 | 1. Side Lying Windmill x4e |
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. Incline Ankle Mobes x8e | 4. ½ Kneel 3-Way Flat Ankle Mobes x5e |
5. Facing Wall Slides x10 | 5. mb+SB HK Sho ER @ 90 Deg x8e |
6. 45Dg Lat Mini Band Walks x10e | 6. mb Hip ER+IR x8e, mb Squat x8 |
7. High Knee Ankling x6e | 7. High Knee Ankling x6e |
8. QP to Bwd Lunge Spider Lunge x4e | 8. Alt. Deep Squat x4e |
9. Long Inchworm x6 | 9. Lateral Bear Crawl x4e |
10. Alt. Lat Crossover ToeTouch x5e | 10. Cradle Bwd Inv Ham Y-Reach x4e |
Workouts
Challenge Workout #1 (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 Rounds in 20min (G=9); 25-45%BW.
A1. Alt. Spider March Kick Thru | 5min (4:1), 4rds, 20:10, 8sets (G=48 reps) |
A2. 2-Leg Towel Curl + Bridge | |
B1. DB Hang Jump Shrug – Neutral Grip | 5min (4:1), Continuous 20sec, 2rds, max reps (G=78 reps)
|
B2. DB Hang Clean Pull – Neutral Grip | |
B3. DB Hang Power Clean – Neutral Grip | |
B4. DB Front Squat | |
B5. Wrist Flexor Mobes x5 | |
B6. Tall Kneel Neck Mobes x3e | |
C1. Bent-Over Band Row w/ Rotation x12 | 10min (9:1),
Max Rds, G=3
|
C2. 1-Arm Push Ups + 2-Arm Drop Set 3e + 8 | |
C3. 2-DB SLDL + High Knee x5e | |
C4. DB Hip Lift + SL Reverse Crunch x10 or 12T | |
*Coach Mike Finished w/ 9 Rounds!
Cool Down (mats & band): 2min (15:5) |
1-Arm Chest Push, R/L |
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), 25-45%BW.
A1. Push Up T’s | 5min (4:1), 15:5, 4rds,
12 sets Max reps, (G=104 reps) |
A2. 1-Leg Psoas Bridge – L+R | |
B1. DB Hang Jump Shrug – Palms Down x7 | 2 Rounds AFAP |
B2. DB Hang High Pull – Palms Down x7 | |
B3. DB Hang Muscle Curl – Palms Neutral x7 | |
B4. DB RDL x7 | |
B5. Quadruped Wrist Flexor Mobes x8 | |
B6. Tall Kneel Neck Mobes x4e | |
C1. DB Straight Arm Pullovers x10 | 3 Rounds AFAP |
C2. DB 1-Leg Squat to small MB x6e | |
C3. Straight Leg Sit Ups – Hands Across Shoulders x8 | |
C4. Hand Stand Push Up + Floor Slides (1+ or 5e) + 8 | |
*Coach Mike finished in 28:35!
Cool Down – (mats & wall): 5min (25:5)
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); 25-45%BW.
Course 1: Core & Cuffs Aka Cocktails and Appetizers
A1. Push Up T’s | 5min (4:1), 15:5,
4rd, 12 sets, max reps
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A2. HK mini & Super Band ER @ 90o – L+R |
Course 2: Guts & Butts Aka Soup
B1. Alt. Spider March to 1-Arm Reach | 5min (4:1), 20:10,
4rd, 8 sets, max reps |
B2. Towel Curl + Bridge |
Course 3: Stability & Power Aka Salad
C1. Lateral Hand Fires | 5min (4:1), 15:5,
4rd, 12sets, max reps |
C2. 1-Leg Lateral Hop – Double Bounce – R+L |
Course 4: Sexy 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. 1-Arm Push Up or 2-Arm P.U. w/ Drop Set | 5min (3.75:1.25), 15:10,
3rd, 9 sets, max reps |
E2. Bent-Over Band Rows w/ Rotation |
Course 6: Go Muscles & Show Muscles Aka Entrée #3 – Meat
F1. 2-DB SLDL + High Knee | 5min (3.75:1.25), 15:10,
3rd, 9 sets, max reps |
F2. Hip Lift + Straight Leg Reverse Crunch |
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 Neutral x7 | Finish 3rds AFAP (G=6min) |
G2. DB Hang Clean Pull – Palms Neutral x7 | |
G3. DB Hang Power Clean – Palms Neutral x7 | |
G4. DB Front Squats – Palms Down x7 | |
G5. Quadruped Wrist Flexor Mobes x8 | |
G6. TK, Hands Behind Back Neck Mobes x3e |
*Coach Mike Finished in 8:40!
Cool Down (mat & roller) = 5min (15:5)