Alright...the last week in this 26th session of classes at the most dynamic, fun and successful men's and women's fat loss and fitness program in San Antonio, The Firestorm Fitness Systems Fat Burning Fit Camps. Remember, every program I offer carries a "double your money back guarantee" of success AND new members in the class receive 2 WEEKS FREE!
Come get some!
Week 4 - Day 1
"Hard training, easy combat; easy training, hard combat" – Marshal Suvorov
A – Dynamic Warm-up and Hip Mobility
B – Say “Hello” to Spring!
For Time:
1 Lap
40 Push-Ups
40 Squats with Hands Overhead
40 Strongman Crunches
40 Jump Rope
2 Laps
30 Push Press
30 Kettle Swings
30 Rows
30 Jump Rope
3 Laps
20 Wall Ball Shots (Deep Squat)
20 Bulgarian Squats (per leg)
20 Strongman Crunches
20 Jump Rope
4 Laps
Week 4 - Day 2
"Action without thought is a form of insanity; Thought without action is a crime." – Albert Einstein
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 3
"He's soft and he's fat and he's wearing my clothes and he's getting too old and he was born on my birthday and I'm afraid if I stop running, he'll catch up with me." - The Nike poster definition of masters athlete motivation
A – Calisthenics and Planking
B. Travel time
1. Walking Kettlebell Swings x 15 yards
2. Broad Jump Burpee x 30 yards (15 out, 15 back)
*3 - 4 rounds*
C. Sprints, Wall Ball, Slam Ball Combo with a Twist
Sprints 40 yards and back.
Perform one wall ball shot followed immediately by one slam ball shot.
When the required number of reps is completed, immediately progress to the twisting pushups.
Repeat for the required number of sets.
1. Sprint 40 yards and back.
2. Perform a total of 25 wall ball shots and 25 slam ball shots.
3. Perform Strongman Crunches
*3 - 4 rounds*
D. Jumping Jehosophats…
1. 30 Jumping Lunges
2. 30 Dips
3. Run twice around court
*3 - 4 rounds*
Week 4 - Day 4
"The desire to win is born in most of us. The will to win is a matter of training. The manner of winning is a matter of honour." – Margaret Thatcher
A – Calisthenics and Planking
B – Partner Sprints with Mountain Climbers
C – Round and round
4 Rounds for Time of:
25 Spiderman Push-ups
20 Feet Elevated Dips
15 Single Leg DB Dead lifts
10 Burpees
5 Low Rows
1 10 yards Lane Pass Spider Crawl (Keep the Hips Down)
