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)