Wow, what a start!

Dude, last week was great! If you missed it, well...you missed it.

Here we are into the second week of session #10, and just look at what we have in store for it!

Week 2 – Day 1

"There is no telling how many miles you will have to run while chasing a dream."- Unknown

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
* 200 Meter Sprint After 18, 12, 6
C – Cool Down and Stretching

Week 2 – Day 2

“Always bear in mind that your own resolution to success is more important than any other one thing.” - Abraham Lincoln

A – Dynamic Warm-up and Hip Mobility
B – My, oh my…
Walking One-Arm Overhead Lunge (per leg)
Slide Board Pikes
Plia Lunges
Kneeling Single Arm Tube Row (per arm)
Push Press
* 10, 9, 8... 2, 1
C – Cool Down and Stretching

Week 2 – Day 3

“Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it.” - Lou Holtz

A – Calisthenics and Planking
B – Partner Sprints with Mountain Climbers
C – Round and round
4 Rounds for Time of:
25 Reverse Grip Push-Ups
20 Dips
15 Single Leg DB Dead lifts
10 Burpees
5 Low Rows
1 10 yards Lane Pass Spider Crawl (Down & back. Keep the Hips Down)
D – Cool Down and Stretching

Week 2 – Day 4

"If you can't be a good example -- then you'll just have to be a horrible warning." - Catherine

A – Dynamic Warm-up and Stretching
B – Ooh, I don’t feel so good….
For Time:
10 Burpees
20 Knees to Elbows
30 Dips
40 Kettle Swings
50 Box Jumps
40 Wall-Ball Shots
30 Low Ring Push-Ups
20 Slide Board Ham Curls
10 Turkish Get-ups with Sandbag
* Sprint Length of Court and Back Between Each Set of Exercises
C – Cool Down and Stretching

It's that time again!

That's right kids! It's time for the next session of the Firestorm Fitness Systems Fat Burning Fit Camps!

Session #10 is officially under way!

And here's what's in store!

Week 1 – Day 1

"The question isn't who is going to let me; it's who is going to stop me." Ayn Rand

A – Dynamic Warm-up and Hip Mobility
B – Up and Down
1. 100 Squats
2. 10 Hanging Dips
3. 75 Squats
4. 15 Hanging Dips
5. 50 Squats
6. 20 Hanging Dips
7. 25 Squats
8. 25 Hanging Dips
For time
C – Cool Down and Stretching

Week 1 – Day 2

"Success depends upon previous preparation, and without such preparation there is sure to be failure." Gandhi

A – Calisthenics and Planking
B - Max effort test
Rows x :60sec - :45sec - :30sec
Sit-ups x :60sec - :45sec - :30sec
*Rest in between is equal to the time of respective test*
C - Russian Hops and Run Circuit
For Total time
1. Run 2 laps
2. Russian Hops to end of court, KEEP TRACK OF TOTAL REPS
3. One Leg Step Jump x 'that many reps'
4. Jumping Lunge (each leg) x 'that many reps'
5. Full Squat Jump x 'that many reps'
6. Sprint Ends, Run Sides x 2 laps
7. Step ups (each leg) x 'that many reps'
8. Walking Lunge (each leg) x 'that many reps'
9. Squat x 'that many reps'
10. Skip ends, run sides x 2 laps
D - Post Training Stretching

Week 1 – Day 3

"Apply yourself. Get all the education you can, but then, by God, do something. Don't just stand there, make it happen." Robert Ringer

A – Dynamic Warm-up and Hip Mobility
B - Partner Shuttle run with Tuck Jumps
C – You want me to do what?
1 - Dips
2 - DB Bent-Over Rows
3 - Sprints
4 – Med Ball Clean & Jerks
** 10-1-1-10 through 1-10-10-1 **
D – Cool Down & Stretching

Week 1 – Day 4

"Focus on remedies, not faults." Jack Nicklaus

A – Calisthenics & Planking
B – Oh, this won’t be any fun!
1. Run 4 laps
2. When you return from your 800M, on the very first minute (keep your eye on the clock), begin with:
3 Mixed Grip Pull-ups, 6 Push-Ups, 9 Squats
Each following minute, add 1 Pull-Up, 2 Push-Ups, 3 Squats
Minute 2: 4-8-12
Minute 3: 5-10-15
Minute 4: 6-12-18
Minute 5: 7-14-21
Minute 6: 8-16-24
Minute 7: 9-18-27
Minute 8: 10-20-30
Continue through the sequence, minute to minute, until you fail to complete the assignment. Each time you fail, start over with 3-6-9 and work your way back up.
After the 20th Round: 8 laps!
It's for time as well as reps, so get going following your last squat.
C – Cool Down and Stretching