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 |
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9am |
12 |
X |
7 |
= |
84 |
115.2 |
84 |
115.2 |
+31.2 |
16:40? |
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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 |
|
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Shoulder |
18 |
X |
2.6 |
= |
46.8 |
78.2 |
+31.4 |
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9am |
Strength |
11 |
X |
4.6 |
= |
50.6 |
88 |
79.2 |
145.4 |
+37.4 |
G:110, A:129 +19 |
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Shoulder |
11 |
X |
2.6 |
= |
28.6 |
57.4 |
+28.8 |
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6:30pm |
Strength |
10 |
X |
4.6 |
= |
46 |
66.3 |
72 |
108.5 |
+20.3 |
G:120; A: 139; +19 |
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Shoulder |
10 |
X |
2.6 |
= |
26 |
42.2 |
+16.2 |
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| 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 |
|
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Push Up |
22 |
X |
2.6 |
= |
57.2 |
31.6 |
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9am |
Strength |
9 |
X |
4.6 |
= |
41.4 |
73.1 |
64.8 |
84.7 |
+/- |
+19.9 |
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Push Up |
9 |
X |
2.6 |
= |
23.4 |
11.6 |
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6:30pm |
Strength |
10 |
X |
4.6 |
= |
46.0 |
80.59 |
72 |
99.99 |
+/- |
+27.99 |
|
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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 |
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| 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 |
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| Sally Babigian |
17:07:00 |
12:22:00 |
29:29:00 |
3:31:00 |
33:00:00 |
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| 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 |
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| Lora Gross-Kostka |
16:18:00 |
16:32:00 |
32:50:00 |
0:40:00 |
33:30:00 |
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| Beth Coomber |
17:29:00 |
12:01:00 |
29:30:00 |
4:14:00 |
33:44:00 |
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| Helen Rousseau |
18:34:00 |
10:49:00 |
29:23:00 |
4:43:00 |
34:06:00 |
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| Becca Allen |
20:25:00 |
9:17:00 |
29:42:00 |
4:39:00 |
34:21:00 |
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| Jamie Schnitzer |
19:17:00 |
10:56:00 |
30:13:00 |
4:14:00 |
34:27:00 |
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| 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 |
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| Jack Goldsmith |
19:13:00 |
10:32:00 |
29:45:00 |
5:17:00 |
35:02:00 |
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| 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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