We're into the second week of a glorious 4 week cycle of training at The Firestorm Fitness Systems Fat Burning Fit Camps and you're invited to come join us and get 2 weeks FREE! Just click here for more details or email me at steve@firestormfitness.com and be sure to read the new blog post at http://firestormfitcamps.com/
Monday July 13
"Dream no small dreams for they have no power to move the hearts of men." - Johann Wolfgang von Goethe
A – Warm up
B – Deal Your Own Demise
Pick a rep count and match it to an exercise:
50, 40, 30, 20, 10.
- Wall Ball High Toss
- Tube rows
- Goblet squat with Kettle Bell
- Turkish Get ups
- High step-up
**Work from 50 back. Ex: 1st exercise x 50, 2nd exercise x 40, etc.
**Go through twice
C – Pet Rock -21, 15, 9
Kettle bell swing x 21
Kettle bell lunge x 21 each leg
Kettle bell swing x 15
Kettle bell lunge x 15 each leg
Kettle bell swing x 9
Kettle bell lunge x 9 each leg
Tuesday July 14
"Dreams will get you nowhere, a good kick in the pants will take you a long way." - Baltasar Gracian
A – Calisthenics and Planking
B – Let the Countdown Begin
Spiderman Push-ups
Bulgarian SL Deadlifts (per leg)
Rows
21-18-15-12-9-6-3
* 75 Jump Rope after 21, 15, 9, 3
* 2 Laps After 18, 12, 6
Thursday July 16
"If you take responsibility for yourself you will develop a hunger to accomplish your dreams." - Les Brown
A – Dynamic Warmup & Hip Mobility
B – Oh, this won’t be any fun!
WOD
40-30-20-10
DB Thrusters
Box Jumps
Pikes
1 lap after every round: skip the ends, sprint the sides
Friday July 17
"People need dreams, there's as much nourishment in 'em as food." - Dorothy Gilman
A – Dynamic Warm-up and Hip Mobility
B – My, oh my…
AMRAP in 20 Minutes:
7 Dumbbell Squat High Pulls
7 Burpees
7 Tuck Jumps
7 Strongman Crunches (per side)
7 DB Clean and Press
7 Slide Ham Curls
7 Side Plank Tube Rows (per side)
