Week two of the 11th session of the Firestorm Fitness Fat Burning Fit Camps is officially underway. The fat is flying off of bodies like drops of water off a basketball in a high wind...
Here's this week's protocol:
Week 2 - Day 1
"Shallow men believe in luck. Strong men believe in cause and effect." - Ralph Waldo Emerson
A) Dynamic Warm-up, Hip Mobility and Planking
B) Team Tire Races
C) Workout of the Day
20 Pull-Ups
30 Slide Hamstring Curls
40 Sit-Ups
50 Siff Squats
5 Rounds w/ 2-3 Minutes Rest Between
D) Cool Down and Stretching
Week 2 - Day 2
"Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy." - Dale Carnegie
A – Calisthenics and Planking
B – Let the Countdown Begin
Spiderman Push-ups
Kettlebell Swings
Turkish Get-ups w/implement
21-18-15-12-9-6-3
* 50 Jump Rope after 21, 15, 9, 3
* 2 Laps After 18, 12, 6
C – Cool Down and Stretching
Week 2 - Day 3
"Don't hit at all if you can help it; don't hit a man if you can possibly avoid it; but if you do hit him, put him to sleep." - Theodore Roosevelt
A) Dynamic Warm-up & Hip Mobility
B) Partner Seated Med Ball Tosses
C) 50 cents worth of training...
For time:
50 Box Jump or High Step-ups per leg
50 SLRDL
50 Kettlebell Swings
50 Step Walking Lunge
50 Floor Wipers
50 Push Press
50 Rope Rows
50 Wall Ball Shots
50 Push-Ups
50 Yard Sprint x 5
D) Cool Down and Stretching
Week 2 - Day 4
"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." - John F. Kennedy
A) Calisthenics, Active Flexibility and Cobras
B) The Power of 5...
5 Rounds for Time of:
5 SLDL per leg
10 Knees to Elbows or Pikes
15 Box Jumps or 15 Bulgarian Squats per leg
Tire Drag to end of court and back
C) Cool Down and Stretching
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