Off Week Training - Week of January 26 thru January 30, 2009

It's the "off week" at the Firestorm Fitness Systems Fat Burning Fit Camps, but that doesn't mean you get to be complacent and do nothing! Just follow the program below and you'll be ready for the next session (5 WEEKS LONG) when it starts February 2nd! COME GET SOME!

Day One
Do a good warm-up and then…
1. Tabata Squats x 4 intervals(1 interval = 20 seconds of work, 10 seconds of rest)
2. Run 400 Meters
3. 20 Push-Ups
4. 30 Hands Held Overhead Reverse Siff Lunges (on the balls of your feet)
5. Tabata Squats x 4 Intervals
6. Run 800 Meters
7. 25 Push-Ups
8. 35 Hands Held Overhead Forward Siff Lunges
9. Tabata Squats x 4 Intervals
10. 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 (Alternate between right and left hand in the air)
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 amount of 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 repetitions)
* 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 for each participant 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 #4 of Session #24

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 4 – Day 1
Opportunity is missed by most people because it is dressed in overalls and looks like work. – Thomas A. Edison
A – Calisthenics and Planking
B – Team Sprints & Mountain Climbers
C – Workout of the Day
4 Rounds for Time of:
10 Dips
2 x 30 Yard Sprints with Tire
20 Sitting V-posture DB Presses
1 x 15 yard Broad Jump Burpee Pass
20 Slam Ball
20 Pikes
10 Siff Squats

Week 4 – Day 2
Plans are only good intentions unless they immediately degenerate into hard work. – Peter Drucker
A – Dynamic Warm-up and Hip Mobility
B – Say “Hello” to my little friends!
For Time:
1 Lap
40 Push-Ups
40 Squats with Hands Overhead
40 Reverse Crunches
40 Jump Rope
2 Laps
30 Push Press
30 Kettle Swings
30 Rows
30 Jump Rope
3 Laps
20 Wall Ball Shots
20 Bulgarian Squats (per leg)
20 Reverse Crunches
20 Jump Rope
4 Laps

Week 4 – Day 3
"It is better to deserve honors and not have them than to have them and not deserve them." - Mark Twain
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.

Week 4 – Day 4
There are one hundred men seeking security to one able man who is willing to risk his fortune. – J. Paul Getty
A – Dynamic Warm-up
B –"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)