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