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

"It" is on!

That's right! The 11th session of the Firestorm Fitness Systems Fat Burning Fit Camps has officially begun.

And what's in store this week?

Just look...

Week 1 - Day 1

"Time is at once the most valuable and the most perishable of all our possessions."- John Randolph

A – Dynamic Warm-up and Hip Mobility
B – Partner Relays with Mountain Climbers
C – 5 x 5 and then some
5 Rounds for time of:
10 Low Rows
20 Full Sit-ups
30 Pushups
40 Prisoner Squats
Run the agility ladders and sprint between rounds
D – Cool Down and Stretching

Week 1 - Day 2

"I must say as to what I have seen of Texas, it is the garden spot of the world, the best land and the best prospects for health I ever saw, and I do believe it is a fortune to any man to come here."- Davy Crockett

A – Calisthenics and Planking
B – 300 yard shuttle with partner
C – Oh boy, is this fun!
4 Rounds for Time:
7 Handstand Push-Ups
14 DB Press (Heavy)
21 DB Overhead Split Squats (per side)
21 Tuck Jumps
21 Push Press
50 Ft. Walking Lunge w/ Squat Jumps at Cones
21 DB Upright Row
21 Kettle Swings
D - Post Training Stretching

Week 1 - Day 3

"Provided a man is not mad, he can be cured of every folly but vanity." - Jean-Jacques Rousseau

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 – Turkish Get-ups with sandbag
4 – Heavy Med Ball Clean & Jerks
** 10-1-1-10 through 1-10-10-1 **
D – Cool Down & Stretching

Week 1 - Day 4

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will." – Vince Lombardi

A – Calisthenics & Planking
B – Oh, this won’t be any fun!
2 Laps
50 Pikes
4 30 yard sprints
40 Box jumps or 60 high steps ups per leg
4 30 yard sprints
30 Wall ball shots
2 Laps
50 Push-Ups
4 30 yard sprints
40 Slam ball
4 30 yard sprints
30 Pull-ups or 60 rows
2 Laps
C – Cool Down and Stretching