Welcome to the Firestorm! This is week #3 of the Firestorm Fitness Systems Fat Burning Fit Camps - your finest fat burning resource in San Antonio...GUARANTEED! Come Get Some!
Week 3 - Day 1
The toughest thing about success is that you've got to keep on being a success. - Irving Berlin
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 (6 per side)
3) Walking Lunge with Twist with Med Ball x 15 per leg
4) Toe Touch Crunches with Feet Elevated x 20
5) Kettlebell Swing x 25
6) Ground & Sky Squats x 15
Week 3 - Day 2
Success is the one unpardonable sin against our fellows. - Ambrose Bierce
A – Calisthenics and Planking
B – Let the Countdown Begin
20 Minutes As Many Rounds As Possible:
10 Low Rows
10 Slide Ham Curls
10 Slam Ball
Week 3 - Day 3
Flaming enthusiasm, backed up by horse sense and persistence, is the quality that most frequently makes for success. - Dale Carnegie
A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with Turkish Get-ups
C – Ooh, I don’t feel so good….
10 rounds for time of
5 Burpees
10 High Box Jumps
15 Wall Ball Shots
20 Bullwhips
50 Jump Rope
Week 3 - Day 4
In order to succeed, your desire for success should be greater than your fear of failure. - Bill Cosby
A – Calisthenics and Hip Mobility
B – Partner sprints with the tires
C – WOD
5 Rounds for Time of:
7 Push-up Position Side Tube Rows (per side)
14 DB Thrusters
21 Dips
Sprint 30 Yards x 2
