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.
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