We're starting the third 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 at http://firestormfitcamps.com/
Monday July 20, 2009
"Don't go around saying the world owes you a living. The world owes you nothing. It was here first." - Mark Twain
A - Dynamic Warmup & Hip Mobility
B - Partner up for "I go, you go!"
Wall ball shots, 30 seconds each for 3 minutes
C - WOD
- Jump Rope
- KB Swing
- Burpee
- Slam Ball
- Mountain Jumper
60 sec each exercise, non-stop circuit.
4 rounds
Tuesday July 21, 2009
"I arise in the morning torn between a desire to improve the world and a desire to enjoy the world. This makes it hard to plan the day." - E.B. White
A - Warmup Drill
Jumping Jacks X 20
Prisoner Squats X 10
Plank X 20 seconds
Mountain Climbers X 20
B - Partner up
I go, you go - 30 seconds each for 3 minutes
- Spiderman push-up & Front to back Lunges
- Jumping Slamball & Bear Crawl
- Squat Jumps & TGU
C - Team training
Teams of 3
- Mountain Climber/push-up X 75
- In & outs X 150
- X 175
- Step-ups X 200
Thursday July 23, 2009
"Life does not cease to be funny when people die any more than it ceases to be serious when people laugh." - George Bernard Shaw
A - Warmup with cards
Hearts = Jumping Jacks
Clubs = Mountain Jumpers
Diamonds = Squats
Spades = Suicide Planks
Ace = 11, Face Card = 10
1st Wild Card = Reps double
2nd Wild Card = Back to normal
10 minutes
B - Pick One
WO - A
High Step Ups X 30 (total)
Standing Tube Presses X 30
KB Squat/High Pull X 20
20 minutes
OR
100 Jump Rope
20 Wood Chops (per side)
20 Pushups
20 Walking Lunges (per side)
4 to 5 rounds
Friday July 24, 2009
"Literature is mostly about having sex and not much about having children. Life is the other way round." - David Lodge
A - Dynamic Warmup & Hip Mobility
B – Say Hello to my Little Friend!
40-30-20-10
Jumping Pull-ups
Bulgarian Squats (per leg)
Pikes
Dips
