Here we are at the last week of the 25th session of the Firestorm Fitness Systems Fat Burning Fit Camps. For over 2 years now, San Antonio's FAVORITE fat loss and fitness stop for men and women. Come see what all the NOISE is about!
Week 5 - Day 1
"As you walk down the fairway of life you must smell the roses, for you only get to play one round." - Ben Hogan
A - Dynamic warm-up & hip mobility
B - WOD
Walking lunge 100 ft.
21 Rows
21 Pikes
Walking lunge 100 ft.
18 Rows
18 Pikes
Walking lunge 100 ft.
15 Rows
15 Pikes
Walking lunge 100 ft.
12 Rows
12 Pikes
Walking lunge 100 ft.
9 Rows
9 Pikes
Walking Lunge 100 ft.
6 Rows
6 Pikes
Week 5 - Day 2
"Baseball is a game where a curve is an optical illusion, a screwball can be a pitch or a person, stealing is legal and you can spit anywhere you like except in the umpire's eye or on the ball." - James Patrick Murphy
A – Active Warm-up & Mini-bands
B – Partner drills with sprints & med balls
C – 20 minutes of FIRE!
20 Minutes as Many Rounds as Possible of:
10 Hands Overhead Siff Squats
8 Reverse Crunches
6 Feet Elevated Dips
4 Burpees
2 30 yard sprints
Week 5 - Day 3
"I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed." - Michael Jordan
A – Calisthenics and Planking
B – Workout of the Day
4 Rounds for Time of:
10 Dips
2 x 60 Yard Sprints with Tire
20 Sitting V-posture DB Presses
1 x 15 yard Broad Jump Burpee Pass
20 Slam Ball
20 Pikes
10 Goblet Squats w/KB
Week 5 - Day 4
"If winning isn't everything, why do they keep score?" - Vince Lombardi
A – Dynamic Warm-up and Hip Mobility
B – Partner Sprints with Burpees
C – WOD
As Many Rounds As Possible in 25 Minutes of...
Spider Crawl x 10 yards
Suicide Sprint x 100 yards
Slam Ball in Ladder (every other rung)
2 laps
Wall Ball Shots x 20
Renegade Push-up & Rows x 10 per arm
Walking Pikes x 15 steps
Single-Arm Snatch w/DB or KB x 10 per arm
Saturday, February 28, 2009
Sunday, February 22, 2009
Week #4 of Session #25
Welcome to the Firestorm! This is week #4 of the special 5 week session 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
"A person without a sense of humor is like a wagon without springs. It's jolted by every pebble on the road." - Henry Ward Beecher
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 overhead med ball tosses and 15 reverse tosses each.
C – WOD
5 Rounds for Time of:
10 Rows
30 Prisoner Squats
50 Bullwhips
125 Jump Rope
Week 4 - Day 2
"Humor is mankind's greatest blessing." - Mark Twain
A - Dynamic warmup & hip mobility
B - Epiphany
4 - 5 rounds for time of:
10 Renegade Row and Press per side
10 Spiderman Push-up per side
10 Walking Lunge & Twist w/MB per side
10 Chin-to-knees per side
10 Bulgarian Siff Split Squats per side
Week 4 - Day 3
"A taste for irony has kept more hearts from breaking than a sense of humor, for it takes irony to appreciate the joke which is on oneself." - Jessamyn West
A – Calisthenics and Planking
B – Partner Sprints & Burpees
C – Thursday Training
For Time:
30 Russian Twists w/MB
20 Jumping Squats w/ DB (W – 15 - 20, M – 20 - 25)
10 Renegade Rows
2 X 30 yard sprints
20 Russian Twists w/ MB
20 Jumping Squats w/ DB
20 Renegade Rows
2 X 30 yard sprints
10 Russian Twists w/ MB
20 Jumping Squats w/ DB
30 Renegade Rows
2 X 30 yard sprints
Week 4 - Day 4
"I have a fine sense of the ridiculous, but no sense of humor." - Edward Albee
A. Hip Mobility - Cal's
B. Riverfront Gambling - Team training
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Burpee
Spades = Pushup
*Ace = 11
*Face cards = 10
We threw out the 2's, 3's and 4's
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Second Game - ALL REPS ARE DOUBLED!:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Dip
Flip a JOKER = Entire team sprints the court, plus you do 20 reps of each exercise!
Week 4 - Day 1
"A person without a sense of humor is like a wagon without springs. It's jolted by every pebble on the road." - Henry Ward Beecher
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 overhead med ball tosses and 15 reverse tosses each.
C – WOD
5 Rounds for Time of:
10 Rows
30 Prisoner Squats
50 Bullwhips
125 Jump Rope
Week 4 - Day 2
"Humor is mankind's greatest blessing." - Mark Twain
A - Dynamic warmup & hip mobility
B - Epiphany
4 - 5 rounds for time of:
10 Renegade Row and Press per side
10 Spiderman Push-up per side
10 Walking Lunge & Twist w/MB per side
10 Chin-to-knees per side
10 Bulgarian Siff Split Squats per side
Week 4 - Day 3
"A taste for irony has kept more hearts from breaking than a sense of humor, for it takes irony to appreciate the joke which is on oneself." - Jessamyn West
A – Calisthenics and Planking
B – Partner Sprints & Burpees
C – Thursday Training
For Time:
30 Russian Twists w/MB
20 Jumping Squats w/ DB (W – 15 - 20, M – 20 - 25)
10 Renegade Rows
2 X 30 yard sprints
20 Russian Twists w/ MB
20 Jumping Squats w/ DB
20 Renegade Rows
2 X 30 yard sprints
10 Russian Twists w/ MB
20 Jumping Squats w/ DB
30 Renegade Rows
2 X 30 yard sprints
Week 4 - Day 4
"I have a fine sense of the ridiculous, but no sense of humor." - Edward Albee
A. Hip Mobility - Cal's
B. Riverfront Gambling - Team training
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Burpee
Spades = Pushup
*Ace = 11
*Face cards = 10
We threw out the 2's, 3's and 4's
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Second Game - ALL REPS ARE DOUBLED!:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Dip
Flip a JOKER = Entire team sprints the court, plus you do 20 reps of each exercise!
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