It's a new week of training for us at the Firestorm Fitness Systems Fat Burning Fit Camps! Men and women of San Antonio are quickly dropping body fat and keeping it off with these fun, unique and challenging workouts. Come join us! New members get 2 weeks FREE to try the class! So what have you got to lose, San Antonio...besides the fat!
Training for Monday April 27
"Perfection is not attainable, but if we chase perfection we can catch excellence." - Vince Lombardi
A - Dynamic Warm-up
B - Partner Shuttle run with 15 Tuck Jumps
C - Partner up!
Partner #1 does 15 dumbbell push presses right arm, 15 DB push presses left arm
Partner #2 does as many tube rows as possible until partner #1 is done
*Switch roles and repeat for 5 complete rounds each
D - Big circuit
1. Burpees x 12
2. High Step Ups x 15 per Leg
3. Run 2 laps
*As many rounds as you can in 20 minutes
*DD. Alternative no running circuit
1. Dumbbell thrusters x 12
2. Prisoner Squats x 25
3. Turkish Get-ups x 12
4. Walking lunge x 25 yards
*6 rounds for total time*
Training for Tuesday April 28
"Often the true test of courage is not to die but to live. " – Count Vittorio Alfieri
A. Dynamic Warm-up
B. Partner relay race - mountain climbers and shuttle run
C. Thrusters - Bench Jumps - Dips
1. One arm Dumbbell thrusters x 30 (15 per side)
2. Rows x 15
3. Barrier Jumps x 30 (modification is 15 slide lunges each leg)
*As many complete rounds (AMCRAP) as you can achieve in 22 minutes*
Training for Thursday April 30
"A true warrior never fights without a purpose that is greater than oneself." – T. Harv Eker
A – Lunge series, planking and light calisthenics
B – Deal Your Own Demise
Pick a rep count and match it to an exercise: 50, 40, 30, 20, 10.
- Wall Ball High Toss
- High tube rows
- Goblet squat with Kettle Bell
- Spiderman Pushups
- High step-up
**Work from 50 back. Ex: 1st exercise x 50, 2nd exercise x 40, etc.
**2 rounds
C – Pet Rock -21, 15, 9
Kettle bell Sumo DL/High Pull x 21
Kettle bell lunge x 21 each leg
Kettle bell Sumo DL/ High Pull x 15
Kettle bell lunge x 15 each leg
Kettle bell Sumo DL/ High Pull x 9
Kettle bell lunge x 9 each leg
Training for Friday May 1
"The credit belongs to the man who is actually in the arena; whose face is marred by sweat and blood; who strives valiantly; who errs and comes up short again and again because there is no effort without error and shortcoming; who knows the great enthusiasms, the great devotion, spends himself in a worthy cause; who at best knows in the end the triumph of high achievement; and who at worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who have never tasted victory or defeat." – Theodore Roosevelt
A) Dynamic Warm-up and hip mobility
B) Tabata Squats
C) WOD
Get Ups x 5 left + 5 right
Kettlebell Swings x 50
Get Ups x 4 left + 4 right
Kettlebell Swings x 40
Get Ups x 3 left + 3 right
Kettlebell Swings x 30
Get Ups x 2 left + 2 right
Kettlebell Swings x 20
Get Ups x 1 left + 1 right
Kettlebell Swings x 10
