Week #1 of Session #24!

Welcome to the Firestorm! This is week #1 of the Firestorm Fitness Systems Fat Burning Fit Camps - the finest fat burning resource in San Antonio...GUARANTEED! Come Get Some!

Week 1 – Day 1
"Fashion is a form of ugliness so intolerable that we have to alter it every six months." – Oscar Wilde
A. Dynamic Warm-up, Hip Mobility & such
B. Squats and…
1. Prisoner squats x 15
2. Dive Bomber Push-ups x 10
3. Chin-2-knees x 15
*As many rounds as you can in 12 minutes
D. Creep along...
1. Crab walk x 10 yards
2. Walking lunge & 3 squat jumps x 30 yards
3. Duck Walk x 20 yards
3. Skip for distance x 60 yards
*As many rounds as you can in 12 minutes

Week 1 – Day 2
"When people talk, listen completely. Most people never listen." - Ernest Hemingway
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 40-30-20-10
Box Jump (or Bulgarian Squats per leg)
DB Thrusters
Kettle Bell Swings
Renegade Row (total)

Week 1 – Day 3
“He that respects himself is safe from others; he wears a coat of mail that none can pierce.” – Henry Wadsworth Longfellow
A. Dynamic Warm-up - Cal's - Hip Mobility
B. 4 x 4, Fun in the factory
In this workout there are FOUR stations - You move through each station after 60 seconds. This is a non-stop 4-minute circuit followed by a 2 minute rest. Today is 4 rounds. The stations are:
1. Slam ball
2. Kettle bell Swings
3. Pikes
4. Squat/Row Combo w/tubing
**Rest 2 minutes**
*Repeat for FOUR total rounds*
C. 4 laps around Court for time

Week 1 – Day 4
"Few problems are so big they cannot be successfully ignored." - Roy H. Williams
A – Dynamic Warm-up and Hip Mobility
B – Schmitz Schmartz
10 reps of all exercises unless indicated differently until 14 minutes are up.
Round 1
Push-ups
Squats
Burpees
Front to Back Lunges (10 on both sides)
Low Rows
Round 2
Slide Lunges
Pikes
Tuck Jumps (or 5 Turkish Get-ups)
Dips
Rope Pushups

Week #3 of Session #23

Here it is, folks...the final week of session #23. One week away from Christmas. Are you ready? San Antonio's finest fat loss fit camp continues!

Week 3 - Day 1
“Happiness is not a goal; it is a by-product.” – Anna Eleanor Roosevelt
A) Warm up:
Lunge stretch - lateral band X walk - inchworms (60s at each)
B) Four Phase Training
Two minutes rest between Phases.
Phase One:
Slide Lunge with Overhead Press (60s each leg)
Push Up Variations (60s)
Plank (60s)
Side Plank (60s each side)
Phase Two:
Single Leg RDL (60s each leg)
High Stretch Tube Straight Arm Rows (60s)
Reverse Crunch (60s)
T-push ups (60s)
Burpees (60s)
Phase Three:
Single Leg Dead lift (60s each)
Dips (60s)
Reverse Plank (60s)
Reverse Lunge (60s each leg)
Phase Four:
Squat Jump - Squat - Squat and Hold (20s each - 3 circuits)

Week 3 - Day 2
“Don't be a spectator; don't let life pass you by.” – Lou Holtz
A – Dynamic Warm-up
B – Partner Jump Rope Runs & Burpees
C – "Evens"
20-18-16-14-12 of Each w/ 1 Spider Crawl and 1 Suicide Sprint Between Rounds
DB Thrusters
Low Row
Slide Mountain Climbers on a ball (per leg)
Renegade Row (per side)

Week 3 - Day 3
“Action speaks louder than words but not nearly as often.” – Mark Twain
A – Dynamic Warm-up and Hip Mobility
B – Breakin’ it down...bit by bit!
Round #1 – Chest x 2 sets
20 Push ups
30 Standing resistance band presses
30 Standing resistance band flies
10 Push ups
Round #2 – Legs x 2 sets
Squats: 24 reps
Alternating Lunges: 12 reps each leg
Alternating Lunge Jumps (jump up and switch legs in mid-air): 12 reps each leg
Squat Jumps: 24 reps
Round #3 – Backside x 2 sets
20 Bent over, straight arm pulls to your side
20 Renegade rows (per side)
30 Standing rows with stretch tube
30 Bent over rows with resistance band

Week 3 - Day 4
“Everyone starts from scratch but not everyone keeps on scratching.” – Anonymous
A – Dynamic Warm-up and Hip Mobility
B – My, oh my…AMRAP in 20 Minutes:
15 KB Swings
15 Jumping Med Ball Slams
15 Box Jumps
15 Side Plank Tube Rows (per side)
15 Yard Broad Jump Burpee

Our Elven Country Christmas

Send your own ElfYourself eCards

Week #2 of Session #23

We're now into week #2 of this abbreviated session of classes, with one more week to go. San Antonio Fat Loss was never so much fun...and effective! Come get some.

Week 2 - Day 1
"The greatest pollution problem we face today is negativity. Eliminate the negative attitude and believe you can do anything. Replace 'if I can, I hope, maybe' with 'I can, I will, I must." - Mary Kay Ash
A – Dynamic Warm-up and Hip Mobility
B – Partner MB tosses
C – WOD
For Time: 30-20-10
Box Jump
Push-Ups
Kettle Swings
Push-Press

Week 2 - Day 2
"The ladder of success is best climbed by stepping on the rungs of opportunity." - Ayn Rand
A – Calisthenics and Planking
B - Partner Sprint drills with Burpees
C – WOD
5 Rounds for Time of:
15 Low Rows
30 Bar Overhead Squats
50 Bullwhips
100 Jump Rope

Week 2 - Day 3
"Action may not always bring happiness; but there is no happiness without action." – Benjamin Disraeli
A – Dynamic Warm-up and Hip Mobility
B – Bodyweight 500
50 reps of each for time:
Squats
Push Ups
Jumping Lunges
Spiderman Climb (25 each leg)
Side Plank Rows (25 per side)
Box Jumps (or Bulgarian Squats, 25 per leg)
T-Stabilization (25 each side)
Walking Lunges (25 each leg)
Close Grip Push Ups
Squat Jumps

Week 2 - Day 4
"The creation of a thousand forests is in one acorn." - Ralph Waldo Emerson
A – Calisthenics and Planking
B – These cards are marked…
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Jumping Lunges
Spades = Pushup
*Ace = 11*
Face cards = 10
We threw out the 2's, 3's and 4's
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Second Game - ALL REPS ARE DOUBLED!:
Hearts = Slide Lunge
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Dips
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!

Week #1 of Session #23

Well kids, we've had a week off for the Thanksgiving break. Now it's time to get rocking, San Antonio, because fat loss is a never ending endeavor. Let's get to it!

Week 1 - Day 1
"Perseverance, secret of all triumphs.” – Michael Jordan
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
25 Burpees
50 Pushups
75 Reverse Crunches
100 Walking Lunges (50 per leg)
125 Squats
150 Mountain Climbers (total)

Week 1 - Day 2
"An ounce of action is worth a ton of theory." – Ralph Waldo Emerson
A – Calisthenics and Stretching
B – Fun, fun, and even more fun...for 8 minutes!
Superset each of the two exercises for 8 minutes (AMRAP) in 12 repetition increments
A1 – Slide Ham Curl
A2 – Squat & Tube Row Combo
B1 – Slamball
B2 – KB Swing
C1 – Jumping Lunge
C2 – Pikes

Week 1 - Day 3
"He who refuses to embrace a unique opportunity loses the prize as surely as if he had failed." - William James
A – Calisthenics and Planking
B – WOD
-As Many Rounds as Possible in 20 Minutes of:
Run 2 laps
20 Full Squat Thrusters

Week 1 - Day 4
"Great minds have purposes; little minds have wishes." – Washington Irving
A – Calisthenics and Planking
B – Friday Training
For Time:
30 Chin-to-knees (total)
20 Slide Lunges (per leg)
10 Renegade Rows (per side)
2 X 30 yard sprints
20 Chin-to-knees
20 Slide Lunges
20 Renegade Rows
2 X 30 yard sprints
10 Chin-to-knees
20 Slide Lunges
30 Renegade Rows
2 X 30 yard sprints

Off Week...Happy Thanksgiving!

Yes, Happy Thanksgiving indeed. This is the off-week from training at the Factory, but that certainly doesn't mean you should slack off. Below is a recommended training regimen that you can implement which will give you great results on your continued path to fat loss success If you need help with any of these exercises, please feel free to e-mail me at steve@safatloss.com


Day One
Do a good warm-up and then…
1. Bottom-2-Bottom Tabata Squats x 6 intervals
(1 interval = 20 seconds of work, 10 seconds of rest)
2. Run 400 Meters3. 15 Push-Ups4. 35 Hands Held Overhead Siff Lunges (on the balls of your feet)5. Bottom-2-Bottom Tabata Squats x 4 Intervals6. Run 800 Meters7. 15 Push-Ups8. 35 Hands Held Overhead Siff Lunges 9. Bottom-2-Bottom Tabata Squats x 6 Intervals10. Run 400 Meters

Day Two
Do a good warm-up and then…
As Many Rounds as Possible (AMRAP) in 20 Minutes:
7 Turkish Get-ups
7 Burpees
7 Jumping Squats
7 Reverse Crunches
7 Dips
7 Single Leg Bridges* (per leg)
7 Pliá Lunges
*Single leg bridge is performed while lying on your back. One leg is in the air. At the start of the movement the entire body is resting on the ground. At the completion of the movement, only the foot of the working leg and the shoulders are on the ground.

Day Three
Do a good warm-up and then…
Round 1
Squats: 24 reps
Alternating Lunges: 12 reps each leg
Alternating Jumping Lunge (jump up and switch legs in mid-air): 12 reps each leg
Squat Jumps: 24 reps
**Time the set, rest the same time it took you to do the set and repeat.

Round 2
21, 15, 9 with a sprint
Reverse Crunch
Spiderman Push-up
Partner Towel Rows*
2 x 30 yard sprint (perform at the end of each segment of 21, 15, and 9)
* Partner towel rows are performed by each partner grasping the end of a towel. From a forward leaning position, kind of like starting a race, Partner 1 pulls while Partner 2 resists. Partner 1 now resists while Partner 2 pulls. Repeat until all repetitions have been completed.

Day Four
Do a good warm-up and then…
1. Sprint 40 yards and skip back
2. 25 Dips or Close Grip Pushups
3. Walking Lunge x 25 yards
4. 30 Bicycles (click the link for a demo)
5. Sprint 40 yards and back pedal return
6. Broad Jump x 25 yards
7. Sprint 40 yards, carioca back
8. Pushups x 15
*Repeat for as many complete rounds as you can in 25 minutes*

Week #5 of Session #22

It's the final week in this session of classes for the Finest Fitness and Fat Loss Boot Camp in San Antonio, Texas. But don't you worry your pretty little head...another class starts Monday December 1st! Go here to register NOW!

Week 5 - Day 1
"The greatest lesson of life is that you are responsible for your life." - Oprah Winfrey
A - Dynamic Warm-up
B – Tabata Time
*20 seconds of work, 10 seconds of rest for 8 straight sets*
*Your score is the LEAST amount of reps you get in any 20 second time span during the 8 straight sets
1. Push-ups x 8 sets
2. Rows x 8 sets
3. Squats x 8 sets
C – Run and Jump
1. Run 2 laps
2. Jump Rope X 100 Ground Contacts
3. Jumping Lunges x 20 each leg
*2 rounds for time*
CC. Alternative No running workout
For total time: 12, 10, 8, 6, 4
Kettlebell Swings
Burpees
Chin-2-knees

Week 5 - Day 2
"I don't believe in a fate that will fall on us no matter what we do. I do believe in a fate that will fall on us if we do nothing." - Ronald Reagan
A – Dynamic Warm-up
B – Team Races With Toys
Divide the camp into TWO teams. Each team has 2 tires, 2 kettlebells, 2 Slam Balls, 2 Sit-up stations and 2 Burpee stations. Score as many points as you can on each station.
1. Tire sprint, end of court and back = 1 point
2. Burpee x 15 = 1 point
3. Slam Ball x 20 = 1 point
4. KB Deadlift/highpull x 25 = 1 point
5. Sit-ups x 30 = 1 point
We will play two 12 minute games.

Week 5 - Day 3
"The way to keep a trail alive is to walk on it." – Avner Goren
A – Lunge series, planking and light calisthenics
B – Deal Your Own Demise
Pick a rep count and match it to an exercise: 50, 40, 30, 20, 10.
- Dumbbell high pull
- High tube rows
- Goblet squat
- Broad jump
- High step-up
**Work from 50 back. Ex: 1st exercise x 50, 2nd exercise x 40, etc.**
Go through twice
C – Pet Rock -21, 15, 9
Kettle bell swing x 21
Kettle bell lunge x 21 each leg
Kettle bell swing x 15
Kettle bell lunge x 15 each leg
Kettle bell swing x 9
Kettle bell lunge x 9 each leg

Week 5 - Day 4
"Life is thickly sown with thorns, and I know no other remedy than to pass quickly through them. The longer we dwell on our misfortunes, the greater is their power to harm us.“ – Miguel de Cervantes Saavedra
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 overhead med ball tosses and 15 reverse tosses each.
C – WOD
5 Rounds for Time of:
10 Rows
30 Prisoner Squats
50 Bullwhips
100 Jump Rope

Week #4 of Session #22

Here we are at week #4 of this session of the Finest Fitness and Fat Loss Adventure in San Antonio. Why aren't you training with us?

Week 4 - Day 1
"Knowing is not enough; we must apply. Willing is not enough; we must do." - Johann von Goethe
A. Dynamic warmup & huo mobility
B. PHA this...
In this workout you have FOUR stations - You move through each station after 30 seconds. One round is 2 minutes; today we do 5 total rounds. Non-stop 10-minute circuit.
1. Rows
2. Reverse Crunches
3. Jumping Squat
4. Push-ups
C. Short Course Baseball
...Sprint 20 yards between each base
1st - 20 Burpees
2nd - 20 Pushups
3rd - 20 Jumping Jacks
Home - 20 Reverse Crunches
Score as many runs as you can in 10 minutes

Week 4 - Day 2
"Advice is what we ask for when we already know the answer but wish we didn't." – Erica Jong
A – Dynamic Warm-up and Hip Mobility
B – My, oh my…
AMRAP in 20 Minutes:
15 KB Swings
15 Jumping Med Ball Slams
15 Box Jumps
15 Side Plank Tube Rows (per side)
15 Yard Broad Jump Burpee

Week 4 - Day 3
“Any change, even a change for the better, is always accompanied by drawbacks and discomforts." – Arnold Bennett
A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – WOD
3 - 4 Rounds for time of:
50 Jump Rope
25 Low Rows
50 Bicycles or Reverse Crunches
25 DB Thrusters

Week 4 - Day 4
"There is nothing in a caterpillar that tells you it's going to be a butterfly." – Buckminster Fuller
A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
10 – Suitcase Squats (per side)
15 – Rope Push-ups
20 – Pikes
25 – KB swings
20 – Slide Hamstring Curls
15 – Wall Ball Shots
10 – Single Leg Squats per leg (either Bulgarian or sl)
2 laps
* 3 - 4 complete rounds for time

Week #3 of the "Double Your Money Back Guaranteed Success" Firestorm Fitness Systems Fat Burning Fit Camps. San Antonio's finest fitness and fat loss camp for 2 years and counting!

Week 3 – Day 1
"Do not trust all men, but trust men of worth; the former course is silly, the latter a mark of prudence!" – Democritus
A – Dynamic Warm-up and Hip Mobility
B – Wheelbarrow’s w/ Partners
C - The Outlaw Josie Wales
50 Prisoner’s Squats
50 Push-ups
50 Obstacle Jumps
50 Renegade Rows (total)
50 Kettlebell Swings
50 Rows
50 Walking Lunges (per leg)
50 Med Ball Slams
50 Chin-to-knees (total)
50 Kettlebell or Dumbbell Clean & Press (total)

Week 3 – Day 2
"The value of an idea has nothing whatever to do with the sincerity of the man who expresses it."– Oscar Wilde
A – Calisthenics and Stretching
B – Meat & Potatoes
4 to 6 rounds for time of:
15 Pikes
10 SL Bridge on a Ball (per leg)
5 Turkish Get-ups per side, w/ implement
10 Dumbbell Thrusters
15 yard Broad-jump Burpees
1 x Sprint 30 yards

Week 3 – Day 3
"The most common commodity in this country is unrealized potential." – Calvin Coolidge
A. Dynamic Warm-up - Hip Mobility
B. Are you MENTAL?
WOD – 4 Rounds for time of:
1. 10 Split Squat Thrusters (per side)
2. 20 Bicycles
3. 25 Mountain Climbers
4. 20 Low Rows
5. 10 Spiderman Pushups (per side)
6. Full Court Sprint x 2

Week 3 – Day 4
“Hindsight is an exact science.” - Guy Bellamy
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 overhead med ball tosses and 15 reverse tosses each.
C – Six Station Dice Game
Set up six stations of movements and place a die at each station.
Each person performs the movement specified at each station.
Number of reps is determined by roll of the dice.
Next station is determined by a roll of the dice.
Play 2 separate 12 minute games.

Week #2 of Session #22

Here we are at week #2 of San Antonio's finest fat loss and fitness camp. Come get some!

Week 2 – Day 1
"Every revolutionary idea seems to evoke three stages of reaction. They may be summed up by the phrases: (1) it’s completely impossible. (2) it’s possible, but it's not worth doing. (3) I said it was a good idea all along."
A – Dynamic Warm-up and Hip Mobility
B – Breakin’ it down...bit by bit!
Round #1 – Chest x 2 sets
20 Push ups
30 Standing resistance band presses
30 Standing resistance band flies
10 Push ups
Round #2 – Legs x 2 sets
Squats: 24 reps
Alternating Lunges: 12 reps each leg
Alternating Lunge Jumps (jump up and switch legs in mid-air): 12 reps each leg
Squat Jumps: 24 reps
Round #3 – Backside x 2 sets
20 Bent over, straight arm pulls
20 Renegade rows (per side)
30 Standing resistance band rows
30 Bent over resistance band pulls

Week 2 – Day 2
"Action expresses priorities." - Ghandi
A – Dynamic Warm-up and Calisthenics
B – WOD
25-15-5
20-15-10
15-15-15
10-15-20
5-15-25
10-15-20
15-15-15
20-15-10
25-15-5
Siff Squats
Reverse Crunch
Dips

Week 2 – Day 3
"I think one's feelings waste themselves in words; they ought all to be distilled into actions which bring results." - Florence Nightingale
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 overhead med ball tosses and 15 reverse tosses each.
C – WOD
5 Rounds for Time of:
7 Supine Side Tube Rows (per side)
14 DB Thrusters
21 Dips
100 Jump Rope

Week 2 – Day 4
"Action is the foundational key to all success." – Picasso
A – Dynamic Warm-up and Hip Mobility
B – Partner Shuttle Run with Tuck Jumps
C – WOD
4 – 6 Rounds for Time of:
1 Spider Crawl Pass
1 Suicide Sprint
15 Slide Ham Curls
15 KB Swings
15 DB Push Press
10 SLDL (per side)

Week 1 of Session #22

San Antonio's Finest Fitness and Fat Loss Bootcamp for 2 years running!

Week 1 – Day 1
“Successful people recognize crisis as a time for change - from lesser to greater, smaller to bigger." – Edwin Louis Cole
A – Dynamic Warm-up and Hip Mobility
B – Fast Track to Nowhere
1. Partner up and take turns running to the end of the court, do 7 Burpees and then return to the starting point. Each partner performs 3 times.
C – WOD
3 Rounds for Time of:
40 Prisoner Squats
1 lap
30 Push-Press
1 x full court sprint & back
20 Rows
150 Jump Rope
10 Spiderman Push-ups (per side)

Week 1 – Day 2
"Gray skies are just clouds passing over." – Duke Ellington
A – Calisthenics and Planking
B – WOD
5 Rounds for Time:
20 Box Jumps
15 Goblet Squats with DB’s
10 Turkish Get-ups with implement
5 Handstand Push-Ups (or HEAVY DB presses)

Week 1 – Day 3
“Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible." – St. Francis of Assisi
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 – Jumping Med Ball Slams
** 10-1-1-10 through 1-10-10-1 **

Week 1 – Day 4
"You can stay young as long as you learn." – Emily Dickinson
A – Dynamic Warm-up and Hip Mobility
B – Say “Hello” to Friday!
For Time:
Sprint 1 Lap
40 Push-Ups
40 Squats with Hands Overhead
40 Reverse Crunches
40 Jump Rope
Sprint 1 Lap, run 1 Lap
30 Push Press
30 Kettlebell Swings
30 Low Rows
30 Jump Rope
Run 1 Lap, Sprint 1 Lap, Run 1 Lap
20 Wall Ball Shots
20 Bulgarian Squats (per leg)
20 Rock the boats (per side)
20 Jump Rope
Run 4 Laps

Week #4 of Session #21

"The San Antonio Fat Loss and Fitness Leader!"

Week 4 - Day 1
"Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon." - Doug Larson
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time:
30-20-10
Box Jump
Push-Ups
Kettle Swings
Push-Press

Week 4 – Day 2
“Talent made a poor appearance. Until he married Perseverance.” – Arthur Guiterman
A – Dynamic Warm-up and Hip Mobility
B – Partner Shuttle Run with Tuck Jumps
C – WOD
4 Rounds for Time of:
30 Overhead Squats
30 Pull-Ups or Low Rows
4 Laps

Week 4 – Day 3
“If Columbus had turned back, no one would have blamed him. No one would have remembered him, either." – Anonymous
A – Calisthenics and Stretching
B – Fun, fun, and even more fun...for eight minutes!
Superset each of the two exercises for 8 minutes (AMRAP) in 6 repetition increments
A1 – Push-up & Pike Combo
A2 – Reverse Lunge & Tube Row Combo

B1 – Jumping Slam-ball
B2 – KB Swing

C1 – DB Squat & Hold for 4 seconds
C2 – Rock The Boats

Week 4 – Day 4
"Whatever you are, be a good one." - Abraham Lincoln
A – Calisthenics and Planking
B – WOD As Many Rounds as Possible (AMRAP) in 20 Minutes of:
Run 1 Lap
25 DB or KB RDL with Shrug (Heavy DB)

Week #3 of Session #21

"The San Antonio Fat Loss and Fitness Leader!"

Week 3 – Day 1
“He that respects himself is safe from others; he wears a coat of mail that none can pierce.” – Henry Wadsworth Longfellow
A – Dynamic Warm-up and Hip Mobility
B – Schmitz Schmartz
10 reps of all exercises unless indicated differently until 12 minutes are up.
Round 1
Push-ups
Squats
Burpees
Front to Back Lunges (10 on both sides)
Rope pull ups
Round 2
Slide Lunges
Pikes
Tuck Jumps
Dips
Rope Pushups

Week 3 – Day 2
"Tears will get you sympathy. Sweat will get you results." – Anonymous
A – Calisthenics & Team Sprints with Mountains Climber
B - “Elliptical”For Time:
2 Sprinting Laps
35 Reverse Crunch
30 Wall Ball Shots
2 Jogging Laps
35 Chin-to-knees
30 Box jumps
2 Sprinting Laps
35 Reverse Crunches
30 Burpees
2 Jogging Laps
35 Chin-to-knees
30 Ab Slides

Week 3 – Day 3
"The intuitive mind is a sacred gift, and the rational mind is a faithful servant. We have created a society that honors the servant and has forgotten the gift." - Albert Einstein
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
25 Burpees
50 Walking Lunges (per leg)
75 Sit-ups or Reverse Crunches
100 Pushups
125 Prisoners Squats
150 Mountain Climbers (total)

Week 3 – Day 4
"Perseverance is not a long race; it is many short races one after another." - Walter Elliot
A – Dynamic Warm-up
B – Partner Jump Rope Runs & Burpees
C – "Evens"20-18-16-14-12 of Each w/ 1 Spider Crawl and 1 Suicide Sprint Between Rounds
DB Thrusters
Low Row
Slide Mountain Climbers on a ball (per leg)
Renegade Row (per side)

Week #2 of Session #21

The San Antonio Fat Loss and Fitness Leader!

Week 2 – Day 1
“I've learned that artificial intelligence is no match for natural stupidity.” – Author unknown
A. Dynamic Warm-up - Cal's - Hip Mobility
B. 4 x 4, Fun in the factory
In this workout there are FOUR stations - You move through each station after 60 seconds. This is a non-stop 4-minute circuit followed by a 2 minute rest. Today is 4 rounds.
The stations are:
1. Slam ball
2. Kettle bell Swings
3. Pikes
4. Squat/Row Combo w/tubing
**Rest 2 minutes**
*Repeat for FOUR total rounds*
C. 4 laps around Court for time

Week 2 – Day 2
“I've learned that we are responsible for what we do, unless we are celebrities.” – Author unknown
A. Dynamic warm-up
B. Travel time
1. Walking Kettlebell Swings x 15 yards
2. Broad Jump Burpee x 30 yards (15 out, 15 back)
*Scale to your level: 3, 4 or 5 rounds*
C. Diablo Medicine Ball Hurl with a Partner
Measure out 40 yards. Start by running out and back (the 80 yard sprint) then hurl the medicine ball across the distance. You are not allowed to run with the ball. You must do WALKING LUNGES to the ball, pick it up, and throw it to move forward. Once you have gone 40 yards with the hurls, you have completed one round. Start the next round by running out and back again. The "Medicine ball Hurls" can be done any way you want. Underhand, overhead, side arm, etc are all legal in this case.
1. Run 80 yards
2. Hurl 20lb medicine ball 40 yards with WALKING LUNGE in between
*Scale to your level: 3, 4 or 5 rounds*
D. Jumping Kelly
1. 15 Single Leg Bench Squats per leg
2. 30 Dips
3. Sprint the court X 2
*Scale to your level: 3, 4 or 5 rounds*

Week 2 – Day 3
“I've learned to not sweat the petty things, and not pet the sweaty things.” – Author unknown
A – Dynamic Warm-up and Hip Mobility
B – WOD
25-15-5
20-15-10
15-15-15
10-15-20
5-15-25
10-15-20
15-15-15
20-15-10
25-15-5
Overhead Bar Squats
Rock The Boats (per side)
Push-Ups

Week 2 – Day 4
“I've learned that depression is merely anger without enthusiasm.” – Author unknown
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 overhead med ball tosses and 15 reverse tosses each.
C – WOD
4 - 5 Rounds for Time of:
7 Side Plank Tube Rows (per side)
14 DB Thrusters
21 Dips
28 Bullwhips
150 Jump Rope

Session 21 of the Firestorm!

The San Antonio Fat Loss and Fitness Leader!

Week 1 – Day 1
"Some people want it to happen, some wish it would happen, others make it happen." – Michael Jordan
A) Dynamic Warm-up and Hip Mobility
B) Jump Rope Series
Partner up. Partner A jumps rope while running to the wall and back while partner B jumps in place. Repeat three times.
C) Tabata Squats
20 seconds of work, 10 seconds of rest x 8 rounds
D) Towers of Power
Perform each of the following movements in order of their appearance. Two rounds of 12 minutes each.
1) DB Push-up with Row x 10
2) Turkish Get-up with Sandbag x 12
3) Walking Lunge with Twist with Med Ball x 15 per leg
4) Kettlebell Swing x 20
5) Toe Touch Crunches with Feet Elevated x 25
6) Ground & Sky Squats x 15

Week 1 – Day 2
"Little minds are tamed and subdued by misfortune; but great minds rise above them." – Washington Irving
A) Calisthenics, Hip Mobility and Planks
B) The Outlaw Josie Wales
50 Siff Squats
50 Push-ups
50 Jump Squats
50 One Arm Rows
50 Sumo Kettlebell DL High-Pull
50 Low Rows
50 Walking lunges (per leg)
50 Med Ball Slams
50 Chin-to-knees
50 High Step-ups (per leg)

Week 1 – Day 3
"The time for action is now. It's never too late to do something." – Antoine de Saint Exupery
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 40-30-20-10
Box Jump
Feet Elevated Push-Ups
Kettle Bell Swings
DB Push-Press

Week 1 – Day 4
“Happiness is not a goal; it is a by-product.” – Anna Eleanor Roosevelt
A) Warm up: Lunge stretch - lateral band X walk - inchworms (60s at each)
B) Four Phase Training
Two minutes rest between Phases.
Phase One:
Slide Lunge with Overhead Press (60s each leg)
Push Up Variations (60s)
Plank (60s)
Side Plank (60s each side)
Phase Two:
Single Leg RDL (60s each leg)
High Stretch Tube Straight Arm Rows (60s)
Reverse Crunch (60s)
T-push ups (60s)
Burpees (60s)
Phase Three:
Single Leg Dead lift (60s each)
Dips (60s)
Reverse Plank (60s)
Reverse Lunge (60s each leg)
Phase Four:
Squat Jump - Squat - Squat and Hold (20s each - 3 circuits)

FREE WEEK!

The San Antonio Fat Loss and Fitness Leader!

That's right, kids. This week is a FREE WEEK, which means it's no cost to you. So bring a friend, or two...or six. Here's what we'll be doing this week:

FREE WEEK – Day 1
"Excess on occasion is exhilarating. It prevents moderation from acquiring the deadening effect of a habit."- W. Somerset Maugham
A – Dynamic Warm-up and Hip Mobility
B – Just a roll of the dice
Six stations are set-up around the court. Roll the die to determine what station to progress to and follow the instructions at that station. We will play two twelve minute games.
C – Cool Down and Stretching

FREE WEEK - Day 2
"There is no telling how many miles you will have to run while chasing a dream."- Unknown
A. Hip Mobility - Calisthenics
B. Riverfront Gambling - Team training
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Burpee
Spades = Spiderman Pushup
*Ace = 11
*Face cards = 10
We threw out the 2's, 3's and 4's
Flip a JOKER = Entire team sprints the stairs, plus you do 10 reps of each exercise!
Second Game - ALL REPS ARE DOUBLED!:
Hearts = Slide Lunge
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Dips
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
C. Post Training Stretching

FREE WEEK - Day 3
“I have heard there are troubles of more than one kind. Some come from ahead and some come from behind. But I've bought a big bat. I'm all ready you see. Now my troubles are going to have troubles with me!”- Dr. Seuss
A. Hip Mobility & Dynamic Warm-up
B. Kitchen Sink...
1. 20 Dips
2. Sprint Full Court & Back
3. Perform 1 exercise each round, 20 reps:
- Broad Jump
- Bulgarian Squats (each leg)
- STAR Jump
- Walking Lunge (each leg)
- Mountain Climbers (each leg)
- Lateral Obstacle Jump
4. Sprint ends, run sides x 1
*As many complete rounds as you can in 30 minutes*
C. Post Training Stretching

FREE WEEK - Day 4
"Don't join an easy crowd; you won't grow. Go where the expectations and the demands to perform are high."- Jim Rohn
A - Dynamic Warmup & Jump Rope Circuit
B – Partner shuttle runs with burpees
C – Ooh, I don’t feel so good….
50 Box Jumps (or 25 DEEP Bulgarian Squats per leg)
40 Floor Wipers
30 Wall Ball Shots
20 Slide Ham Curls
10 Turkish Get-ups w/implement (per side)
20 Slide Ham Curls
30 Wall Ball Shots
40 Floor Wipers
50 Box Jumps (or 25 Bulgarian Squats per leg)
D – Cool Down and Stretching

San Antonio's Finest Fat Loss Fit Camp, Session #20, Week #4

The San Antonio Fat Loss and Fitness Leader!

This is it kids...the final week of this session. Let the fat loss success run rampant!

Week 4 – Day 1
"The recipe for perpetual ignorance is: Be satisfied with your opinions and content with your knowledge." – Elbert Hubbard
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 30-20-10
Box Jump
Push-Ups
Kettle Swings
Push-Press
D – Cool Down and Stretching

Week 4 – Day 2
"Two women meet. The first one cries, 'What have you done with your hair? It looks like a wig.' Her friend answers, 'It is a wig.' The first replies, 'Well, you'd never know it.'" – Excerpt from “The Winter of Our Discontent” by John Steinbeck
A – Dynamic Warm-up and Hip Mobility
B – Partner Shuttle Run with Tuck Jumps
C – WOD
4 Rounds for Time of:
30 Overhead Squats
30 Pull-Ups or Low Rows
4 Laps
D – Cool Down & Stretching

Week 4 – Day 3
"The value of an idea has nothing whatever to do with the sincerity of the man who expresses it."– Oscar Wilde
A – Dynamic Warm-up and Hip Mobility
B – Bodyweight 500
50 reps of each for time:
Squats
Push Ups
Jumping Lunges
Spiderman Climb (each leg)
Side Plank Rows (per side)
Box Jumps (or Bulgarian Squats, per leg)
T-Pushup w/ Stabilization (each side)
Walking Lunges (each leg)
Close Grip Push Ups
Squat Jumps
C – Cool Down and Stretching

Week 4 – Day 4
"I was fourteen years old the night my daddy died. He had holes in his shoes and a vision that he was able to convey to me even lying in an ambulance, dying, that I as a black girl could do and be anything, that race and gender are shadows, and that character, determination, attitude are the substances of life." – Marian Wright Edelman
A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
10 – Suitcase Squats
15 – Rope Push-ups
20 – Pikes
25 – KB swings
20 – Bullwhips
15 – Wall Ball Shots
10 – Hamstring Slide Curls
2 laps
* 4 complete rounds for time
D – Cool Down and Stretching

Week 3 - Day 1 of Session #20

The San Antonio Fat Loss and Fitness Leader.

This is week #3 of the finest fat loss camp in San Antonio. If you're not here, you're not a real loser! These fat loss routines burn calories like nobody's business.

Week 3 – Day 1
"It's a sobering thought, that by the time Mozart was my age, he had been dead for twelve years." – John Davis
A. Calisthenics - Hip Mobility
B. Ball Slam Tabata and more
20 seconds of work, 10 seconds rest repeated for 8 straight sets.
1. Ball Slam x 8 set Tabata
2. Dumbbell push press x 8 set Tabata
3. Chin-2-knees x 8 set Tabata
4. Ring Rows x 8 set Tabata
C. Jump - Dip – Sprint
1. 15 Split Squats per leg
2. 15 Dips
3. Sprint length of court and back
*Repeat for as many complete rounds as you can in 10 minutes*
D. Stretching

Week 3 – Day 2
BRATTLED (brat uld) - The unsettling feeling, at a stoplight, that the busload of kids that just pulled up beside you is making fun of you.
A. Calisthenics - Hip Mobility
B. Fight Gone Bad in S.A.
In this workout there are FOUR stations - You move through each station after 60 seconds. This is a non-stop 4-minute circuit followed by a 2 minute rest. Today is 4 rounds. The stations are:
1. Wall Ball
2. Renegade Row (Alternating)
3. Kettlebell Swings
4. Bicycles
**Rest 2 minutes**
*Repeat for FOUR total rounds*
C. 5 laps for time
D. Stretching

Week 3 – Day 3
“Miracles sometime occur, but one has to work terribly hard for them.” – Chaim Weizmann
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 – Bulgarian Squats (per leg)
** 10-1-1-10 through 1-10-10-1 **
D – Cool Down & Stretching

Week 3 – Day 4
"Thoughts are the threads that bind us to deeds. Deeds are the ropes that bind us to habits. Habits are the chains that bind us to destiny." – Inscription carved on the West Wall at the palace in Maygassa
A – Dynamic Warm-up and Hip Mobility
B – My, oh my…
Walking One-Arm Overhead Lunge (per leg)
Pikes
Plia Lunges (per leg)
Side Plank Row (per arm)
DB Push Press
10 reps each, AMRAP for 20 minutes
C – Cool Down and Stretching

Week #2 of Session #20

Week 2 - Day 1
"It takes less time to do a thing right, than it does to explain why you did it wrong." – Henry Wadsworth Longfellow
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
25 Burpees
50 Walking Lunges (per leg)
75 Sit-ups or Reverse Crunches
100 Pushups
125 Overhead Bar Squats
150 Mountain Climbers (total)
D – Cool Down and Stretching

Week 2 - Day 2
"Nothing is more difficult, and therefore more precious, than to be able to decide." - Napoleon Bonaparte
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 10 underhand med ball tosses and 10 reverse tosses each.
C – WOD
5 Rounds for Time of:
15 Renegade Rows (per side)
20 Prisoner Siff Squats
30 Bullwhips
75 Jump Rope
D - Post Training Stretching

Week 2 - Day 3
"It is amazing what you can accomplish if you do not care who gets the credit." – Harry Truman
A – Dynamic Warm-up
B – Partner Jump Rope Runs & Burpees
C – "Evens"20-18-16-14-12 of Each w/ 1 Spider Crawl and 1 Tire Sprint Between Rounds
DB Thrusters
Low Row
Slide Mountain Climbers on a MB (per leg)
Spiderman Pushups (total)
Renegade Row (per side)
D – Cool Down and Stretching

Week 2 - Day 4
"The price of anything is the amount of life you exchange for it." - Henry David Thoreau
A – Calisthenics and Stretching
B – Fun, fun, and even more fun...for 8 minutes!
Superset each of the two exercises for 8 minutes (AMRAP) in 12 repetition increments
A1 – Slide Ham Curl
A2 – Squat & Tube Row Combo

B1 – Slamball
B2 – KB Swing

C1 – Jumping Lunge (per leg)
C2 – Sit-ups

C – Cool Down and Stretching

Welcome to Session #20 of the Firestorm Fitness Systems Fat Burning Fit Camps!

Week 1 - Day 1
“The cool thing about being famous is traveling. I have always wanted to travel across seas, like to Canada and stuff.” – Britney Spears
A. Calisthenics - Hip mobility
B. Push - Dip - Squat – Plank
1.10 Pushups
2. 15 Dips
3. 20 Prisoners Squats
4. 30 Count Plank
*As many rounds as you can in 12 minutes*
C. Sprint Circuit
1. Run 2 laps
2. 15 Dips
3. 15 Walking Lunges each Leg
4. Sprint to end of court and back
5. 15 Pushups
*Repeat for as many complete rounds as you can in 12-15 minutes*
D. Post Training Stretching

Week 1 - Day 2
“Yes, exercise is the catalyst. That's what makes everything happen: your digestion, your elimination, your sex life, your skin, hair, everything about you depends on circulation. And how do you increase circulation?” – Jack LaLanne
A – Calisthenics and Planking
B – Let the Countdown Begin
Burpees
Kettlebell Swings
Turkish Get-ups w/implement
21-18-15-12-9-6-3
* 75 Jump Rope after 21, 15, 9, 3
* Back peddle 1 lap after 18, 12, 6
C – Cool Down and Stretching

Week 1 - Day 3
“Great effort is required to arrest decay and restore vigor. One must exercise proper deliberation, plan carefully before making a move, and be alert in guarding against relapse following a renaissance.” – Horace
A – Calisthenics and Planking
B - Max effort test
Rows x :60sec - :45sec - :30sec
Reverse Crunch 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 (each leg) 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 4
“Exercise? I get it on the golf course. When I see my friends collapse, I run for the paramedics.” – Red Skelton
A – Dynamic Warm-up and Stretching
B – Ooh, I don’t feel so good….
For Time:
10 Burpees
20 Knees to Elbows or Reverse Crunch
30 Dips
40 Kettle Bell Swings
50 Box Jumps or Bulgarian Squats
40 Wall-Ball Shots
30 Low Ring Push-Ups
20 Slide Ham Curls
10 Turkish Get-ups with DB
* Broad Jump 20 yards between each set of exercises
C – Cool Down and Stretching

Week 4 – Day 1
"The best thing about the future is that it comes only one day at a time." – Abraham Lincoln
A. Calisthenics & Hip Mobility
B. Partner Shuttle Run with Mountain Climbers
C. Six Station Dice Game
Set up six stations of movements and place a die at each station. Person performs the movement specified at each station. Number of reps is determined by roll of the dice. Next station is determined by a roll of the dice. Play 2, 12 minute games.
D. Post Training Stretching

Week 4 – Day 2
"In the long run, we shape our lives, and we shape ourselves. The process never ends until we die. And the choices we make are ultimately our own responsibility." – Anna Eleanor Roosevelt
A - Dynamic Warm-up
B - Partner Shuttle run with 15 Tuck Jumps
C - Partner up!
Partner #1 does 15 dumbbell push presses right arm, 15 DB push presses left armPartner #2 does as many stretch tube rows as possible until partner #1 is done*Switch roles and repeat for 3 complete rounds each
D - Big circuit
1. Burpees x 12
2. High Step Ups x 15 per Leg
3. Run 2 laps
*As many rounds as you can in 20 minutes*
DD. Alternative no running circuit
1. Dumbbell thrusters x 12
2. Prisoner Squats x 25
3. Turkish Get-ups x 12
4. Walking lunge x 25 yards
*6 rounds for total time*
E – Post Training Stretching

Week 4 – Day 3
"One of the greatest and simplest tools for learning more and growing is doing more." – Washington Irving
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 10 underhand med ball tosses and 10 reverse tosses each.
C – 20-15-10 Squat Session
Jumping Squats, Squats, Hold in the Bottom Squat Position – 1st round 20 seconds, 2nd round 15 seconds, 3rd round 10 seconds.
D – WOD
3 Rounds for Time of:
10 Renegade Rows (per side)
30 Prisoner Siff Squats
50 Bullwhips
75 In & Out Jump Rope
E - Post Training Stretching

Week 4 – Day 4
"The one thing that matters is the effort." – Antoine de Saint Exupery
A – Lunge series, planking and light calisthenics
B – Deal Your Own Demise
Pick a rep count and match it to an exercise: 50, 40, 30, 20, 10.
- Wall Ball High Toss
- Rows
- Goblet squat with Kettle Bell
- Turkish Get ups
- High step-up or Bulgarian Squats
**Work from 50 back. Ex: 1st exercise x 50, 2nd exercise x 40, etc.
**Go through twice
C – Pet Rock -21, 15, 9
Kettle bell swing x 21
Kettle bell lunge x 21 each leg
Kettle bell swing x 15
Kettle bell lunge x 15 each leg
Kettle bell swing x 9
Kettle bell lunge x 9 each leg
D- Post Training Stretching

Week #3 of Session #19

Week 3 – Day 1
"An ounce of action is worth a ton of theory." – Ralph Waldo Emerson
A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
10 – Suitcase Squats
15 – Rope Push-ups
20 – Pikes
25 – KB swings
20 – Hamstring Slide Curls
15 – Wall Ball Shots
10 – Single Leg Squats per leg (either Bulgarian or sl)
2 laps
* 4 complete rounds for time

Week 3 – Day 2
“Bad things are not the worst things that can happen to us. ‘Nothing’ is the worst thing that can happen to us.” – Richard Bach
A – Dynamic Warm-up, Hip Mobility and Planking
B – Partner Wheelbarrow Drills
C – “Gauntlet”
1 to 3 rounds, depending upon ability
Spider crawl 10 yards, Bear crawl 10 yards, Duck walk 10 yards along ends, sprint the sides x 1
35 Kneeling Tube Rows
30 Prisoners Squat
25 Kettlebell Swings
20 Jumping Slam ball
15 Dumbbell Push Press
10 Pull-ups
5 Burpees

Week 3 – Day 3
"A man would do nothing if he waited until he could do it so well that no one could find fault." - John Henry Newman
A – Calisthenics and Planking
B – Partner Races w/tires
C – Thursday Training
For Time:
30 Sit-ups
20 Jumping Squats w/ DB (W – 15, M – 25)
10 Renegade Rows
2 X 30 yard sprints
20 Sit-ups
20 Jumping Squats w/ DB
20 Renegade Rows
2 X 30 yard sprints
10 Sit-ups
20 Jumping Squats w/ DB
30 Renegade Rows
2 X 30 yard sprints

Week 3 – Day 4
"So many fail because they don't get started - they don't go. They don't overcome inertia. They don't begin." - W. Clement Stone
A – Calisthenics and Planking
B – Travel Time
1. Walking Kettlebell Swings x 15 yards
2. Broad Jump Burpee x 30 yards (15 out, 15 back)
*3 - 4 rounds*
C. Diablo Medicine Ball Hurl with a Partner
Measure out 40 yards. Start by running out and back (the 80 yard sprint) then hurl the medicine ball across the distance. You are not allowed to run with the ball. You must do WALKING LUNGES to the ball, pick it up, and throw it to move forward. Once you have gone 40 yards with the hurls, you have completed one round. Start the next round by running out and back again. The "Medicine ball Hurls" can be done any way you want. Underhand, overhead, side arm, etc are all legal in this case.
1. Run 80 yards
2. Hurl 20lb medicine ball 40 yards with WALKING LUNGE in between
*3 - 4 rounds*
D. Jumping Jehosophats…
1. 30 Jumping Lunges
2. 30 Dips
3. Run twice around court
*3 - 4 rounds*

Week #2 of Session #19

Week 2 – Day 1
“Excuses are the nails used to build a house of failure.” – Don Wilder
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 overhead med ball tosses and 15 reverse tosses each.
C – WOD
5 Rounds for Time of:
10 Rows
30 Prisoner Squats
50 Bullwhips
100 Jump Rope

Week 2 – Day 2
"Pessimism is an excuse for not trying and a guarantee to a personal failure." – Bill Clinton
A – Hip Mobility, Planking & Calisthenics
B – Life Enrichment 101
Partner up. Partner 1 skips to wall, performs 5 Turkish Get-ups & 5 Burpees then sprints back. Partner 2 then goes. Repeat 3 times each.
C – And now for something completely different...
For time:
1.) Run two laps
2.) 50 Kettlebell swings
3.) Run 2 laps
4.) 50 Medicine ball slams
5.) Run 2 laps
6.) 50 Two Point Rows (per side)
7.) Run 2 laps
8.) 50 Lunge stance 180 degree trunk rotations with tubing (per side)

Week 2 – Day 3
"Little minds are tamed and subdued by misfortune; but great minds rise above them." – Washington Irving
A – Dynamic Warm-up and Hip Mobility
B – Bodyweight 500
50 reps of each for time:
Squats
Push Ups
Jumping Lunges (25 per leg)
Spiderman Climb (25 each leg)
Side Plank Rows (25 per side)
Deep Bulgarian Squats (25 per leg)
T-Stabilization (25 each side)
Siff Walking Lunges (25 each leg)
Close Grip Push Ups
Squat Jumps

Week 2 – Day 4
"Right actions in the future are the best apologies for bad actions in the past." - Tryon Edwards
A – Calisthenics and Planking
B – 2 Walking Laps with DB Overhead (Lap 1 R, Lap 2 L)
C – Workout of the Day
3 Rounds for Time of:
20 Jumping Pull-ups
10 Burpees
15 DB Overhead Walking Lunge (per leg)
20 Pikes
2 x Full Court Sprints (Good Luck)

Week #1 of Session #19

Week 1 – Day 1
“Toughness is in the soul and spirit, not in muscles.”- Alex Karras
A) Dynamic Warm-up and Hip Mobility
B) Jump Rope Series
Partner up. Partner “A” jumps rope while running to the wall. When they get there they do 15 Mountain Climbers and then jumps/runs back while partner “B” jumps in place. Repeat three times.
C) Tabata Squats
20 seconds of work, 10 seconds of rest x 8 rounds
D) Towers of Power
Perform each of the following movements in order of their appearance. Two rounds of 10 minutes each.
1) DB Renegade Push-up & Row x 10 per side
2) Turkish Get-up with Sandbag x 12
3) Walking Lunge and Twist with Med Ball x 15 per leg
4) Kettlebell Swing x 25
5) Toe Touch Crunches with Feet Elevated in “V” x 25
6) Ground & Sky Squats x 20
E) Cool Down and Stretching

Week 1 – Day 2
"It is not enough to be busy. So are the ants. The question is: What are we busy about?" – Henry David Thoreau
A. Dynamic Warm-up
B. Fight Gone Bad in San Antonio
In this workout you have five stations - You move through each station after 60 seconds. This is a non-stop 5-minute circuit followed by a 2 minute rest. Today is 3 rounds.
The stations are:
1. Slam ball
2. Burpees
3. DB Push Press
4. Box Jumps or High Steps ups
5. Siff Goblet Squats
**Rest 2 minutes**
*Repeat for THREE total rounds*
C. Sprint ends/run sides x 6 laps for time
D. Post Training Stretching

Week 1 – Day 3
"The beginning is the most important part of the work." – Plato
A. Calisthenics - Hip Mobility - Court Skips
B. Team races!
Divide the camp into TWO teams. Each team has 3 Slam Balls, 3 Sit-up stations, 3 Burpee stations, 2 kettle bells and 1 long runway. Score as many points as you can on each station.
We will play two 12 - 15 minute games
1. Sprint with tire to end of court and back = 1 point
2. Burpee x 10 = 1 point
3. Slam Ball x 15 = 1 point
4. Kettle bell Swings x 20 = 1 point
5. Reverse Crunch x 25 = 1 point
C. Post Training Stretching

Week 1 – Day 4
"He who refuses to embrace a unique opportunity loses the prize as surely as if he had failed." - William James
A. Dynamic Warm-up
B. Squats and…
1. Prisoner squats x 15
2. Dive Bomber Push-ups x 10
3. Chin-2-knees x 15
*As many rounds as you can in 12 minutes
D. Creep along...
1. Crab walk x 10 yards
2. Walking lunge & 3 squat jumps x 30 yards
3. Duck Walk x 20 yards
3. Skip for distance x 60 yards
*As many rounds as you can in 12 minutes
E. Post Training Cool Down & Stretching

Week #4 of Session #18

Week 4 – Day 1
"My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength." – Michael Jordan
A – Calisthenics and Hip Mobility
B – Partner sprints with the tires
C – WOD
5 Rounds for Time of:
7 Supine Side Tube Rows (per side)
14 DB Thrusters
21 Dips
150 Jump Rope
D - Post Training Stretching

Week 4 - Day 2
"He who refuses to embrace a unique opportunity loses the prize as surely as if he had failed." - William James
A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – Ooh, I don’t feel so good….
50 Box Jumps (or 25 DEEP Bulgarian Squats per leg)
40 Floor Wipers
30 Wall Ball Shots
20 Slide Ham Curls
10 Low Rope Push-ups
20 Slide Ham Curls
30 Wall Ball Shots
40 Floor Wipers
50 Box Jumps (or 25 Bulgarian Squats per leg)
D – Cool Down and Stretching

Week 4 - Day 3
"As long as a man stands in his own way, everything seems to be in his way." – Ralph Waldo Emerson
A – Calisthenics and Planking
B – Thursday Training
For Time:
30 Sit-ups
20 Jumping Squats
10 Renegade Rows
2 X 30 yard sprints
20 Sit-ups
20 Jumping Squats
20 Renegade Rows
2 X 30 yard sprints
10 Sit-ups
20 Jumping Squats
30 Renegade Rows
2 X 30 yard sprints
D – Cool Down and Stretching

Week 4 - Day 4
"It is not how much you do, but how much Love you put into the doing that matters." - Mother Teresa
A – Dynamic Warm-up, Hip Mobility and Planking
B – 20, 15, 10 Leg Matrix
C – 20 Minutes AMRAP:
20 Kettle Swings
20 Slam Ball
10 Bent-Over Row
10 Burpees
1 Suicide Sprint
D – Cool Down and Stretching

Week #3 or Session #18

Week 3 – Day 1
“Our ultimate freedom is the right and power to decide how anybody or anything outside ourselves will affect us.” - Stephen Covey
A. Dynamic Warm-up - Hip Mobility
B. Are you MENTAL?
WOD – 4 Rounds for time of:
1. 15 Thrusters
2. 20 Bicycles
3. 25 Mountain Climbers
4. 20 Rows
5. 15 Pushups
6. Full Court Sprint x 2
D. Post Training Stretching

Week 3 – Day 2
“A great many people think they are thinking, when they are merely rearranging their prejudices.” - David Bohm
A – Calisthenics and Planking
B – WOD -
As Many Rounds as Possible in 20 Minutes of:
Run 2 Laps
20 DB or KB Sumo Squat/Deadlift with Shrug (Heavy DB)
C. Post Training Stretching

Week 3 – Day 3
“The mind is its own place, and in itself can make a heaven of Hell, a hell of Heaven.” - John Milton
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 40-30-20-10
Box Jump or Bulgarian Squats
Push-Ups
Kettle Swings
Push-Press
D – Cool Down and Stretching

Week 3 – Day 4
“Hindsight is an exact science.” - Guy Bellamy
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 overhead med ball tosses and 15 reverse tosses each.
C – Six Station Dice Game
Set up six stations of movements and place a die at each station.
Each person performs the movement specified at each station.
Number of reps is determined by roll of the dice.
Next station is determined by a roll of the dice.
Play 2, 12 minute games.
D. Post Training Stretching

Week #2 of Session #18

Week 2 - Day 1
"All we have to decide is what to do with the time that is given to us." – John W. Gardner
A – Dynamic Warm-up
B – Partner Jump Rope Runs & Burpees
C – "Evens"
20-18-16-14-12 of Each w/ 1 Spider Crawl and 1 Tire Sprint Between Rounds
DB Thrusters
Low Row
Slide Mountain Climbers on a ball (per leg)
Spiderman Pushups (total)
Renegade Row (per side)
D – Cool Down and Stretching

Week 2 - Day 2
"The Pessimist complains about the wind, the Optimist expects it to change and the REALIST adjusts his sails." -- Author unknown
A – Calisthenics and Stretching
B – Fun, fun, and even more fun...for six minutes!
Superset each of the two exercises for six minutes (AMRAP) in 12 repetition increments
A1 – Slide Ham Curl
A2 – Squat & Tube Row Combo

B1 – Slamball
B2 – KB Swing

C1 – Jumping Lunge
C2 – Sit-ups

C – Cool Down and Stretching

Week 2 - Day 3
"It's a job that's never started that takes the longest to finish." – John W. Gardner
A – Dynamic Warm-up & Hip Mobility
B – Meat and Potatoes
4 rounds for time of:
Sprint x 30 yards
30 Bullwhips
50 Jump Rope
10 Turkish Get ups w/Sandbag
Sprint x 30 yards
25 KB Swings
10 Broad Jump Burpees
15 Mountain Climbers (per side)
C – Cool Down and Stretching

Week 2 - Day 4
"In the morning, when you are sluggish about getting up, let this thought be present: 'I am rising to a man's work." – Marcus Aurelius Antonius Augustus
A. Hip Mobility - Cal's
B. Riverfront Gambling - Team training
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Burpee
Spades = Pushup
*Ace = 11
*Face cards = 10
We threw out the 2's, 3's and 4's
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Second Game - ALL REPS ARE DOUBLED!:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Dip
Flip a JOKER = Entire team sprints the court, plus you do 20 reps of each exercise!
C. Post Training Stretching

Week #1 of Session #18

Week 1 - Day 1
"I always win. Because I come out of every situation still whole, still new, and still capable of moving forward. Every experience of my life moves me on to my next experience. All my experiences teach me wisdom, give me courage, and set me free to go on living." - Kenny Shultz
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
25 Burpees
50 Walking Lunges (per leg)
75 Sit-ups or Reverse Crunches
100 Pushups
125 BW Squats
150 Mountain Climbers (total)
D – Cool Down and Stretching

Week 1 – Day 2
"A wrong-doer is often a man that has left something undone, not always he that has done something." – Marcus Aurelius Antonius Augustus
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 10 underhand med ball tosses and 10 reverse tosses each.
C – WOD
5 Rounds for Time of:
15 Renegade Rows (per side)
20 Prisoner Squats
30 Bullwhips
75 Jump Rope
D - Post Training Stretching

Week 1 – Day 3
"So many fail because they don't get started - they don't go. They don't overcome inertia. They don't begin." - W. Clement Stone
A – Dynamic Warm-up and Hip Mobility
B – WOD
25-15-5
20-15-10
15-15-15
10-15-20
5-15-25
10-15-20
15-15-15
20-15-10
25-15-5
Overhead Bar Squats
Pikes
Spiderman Push-Ups (total)
C – Cool Down and Stretching

Week 1 – Day 4
"Envy consists in seeing things never in themselves, but only in their relations. If you desire glory, you may envy Napoleon, but Napoleon envied Caesar, Caesar envied Alexander, and Alexander, I daresay, envied Hercules, who never existed." – Bertrand Russell
A - Calisthenics and Planking
B - WOD
5 Rounds for Time of:
10 Turkish Get-Ups-total reps with DB or KB
15 Rows
20 Slide Ham Curls
25 Knees in Crunches w/ bar
50 Jump Rope
C - Cool Down & Stretching

Week 4 (the final week) of Session #17

Week 4 – Day 1
"When your opponent's sittin' there holdin' all the aces, there's only one thing to do: kick over the table." - Dean Martin
A – Dynamic Warm-up and Hip Mobility
B - AMRAP: 20 minutes worth
10 Push Press (Heavy DB)
10 Box Jumps
10 Wall Ball Shots
10 Renegade Rows, per arm
C – Cool Down & Stretching

Week 4 – Day 2
“Attitude is more important than reality.” – Elaine Agather
A – Calisthenics and Stretching
B – Partner drills
C - WOD
20 Minutes AMRAP:
Full Court Sprint x2
20 Siff Squats
Full Court Sprint x2
20 Sit-Ups
D – Cool Down & Stretching

Week 4 – Day 3
“If you can't be a good example -- then you'll just have to be a horrible warning.” – Catherine
A – Dynamic Warm-up & Hip Mobility
B – 3 Minute Squat Drill
C – “You’re no fun, Steve...”
Tabata Intervals:
Box Jumps
Sumo Deadlift High-Pull (Heavy DB or KB)
Rows
2 Minute Rest Between Exercises
D - Cool Down & Stretching

Week 4 – Day 4
"Resolve never to quit, never to give up, no matter what the situation." - Jack Nicklaus
A – Calisthenics & Hip Mobility
B – Tube Stabilization & Core Development
C - WOD
5 Rounds for Time of:
15 Spiderman Pushups, total
20 Jumping Slam Balls
25 Dips
1 Broad Jump / Burpee Pass
*Run 2 laps x3 at the Point of Your Choosing
D – Cool Down & Stretching