Week #2 of this December '09 session

Welcome to a new session of classes for the Firestorm Fitcamps. Christmas and the New Year will be here before we know it, so let's crank it up a notch and get ready for those parties. Remember, if you'd like to try the class you can for FREE, I'll give you 2 weeks to try it out. For all of the details just email me here.

Monday December 7, 2009
"Of the four wars in my lifetime, none came about because the U.S. was too strong." - Ronald Reagan
A – Calisthenics and Planking
B – Partner Sprints with Mountain Climbers
C – Round and round
4 Rounds of:
25 Renegade Rows (total)
20 Dips
15 Single Leg DB or KB Dead lifts (per leg)
10 Burpees
5 Low Rows
1 10 yard Spider Crawl (Keep the Hips Down)

Tuesday December 8, 2009
"Have you ever thought about the extravagance of God? More sky than man can see; more sea than he can sail. More sun than he can bear to watch. More stars than he can scale. More breath than he can breathe. More yield than he can sow; more grace than he can comprehend. More love than he can know." – Anonymous
A – Dynamic Warm-up and Hip Mobility
B – Bodyweight 500
50 reps of each for time:
Squats
Push Ups
Jumping Lunges
Spiderman Climb (25 each leg)
Side Plank Rows (25 per side)
Box Jumps (or Bulgarian Squats, 25 per leg)
T-Stabilization (25 each side)
Walking Lunges (25 each leg)
Close Grip Push Ups
Squat Jumps

Thursday December 10, 2009
No seed ever sees the flower. – Zen Saying
A – Calisthenics & Planking
B – Partner Skipping Runs w/ TGU's
C – Oh, this won’t be any fun!
60 seconds of Burpees
60 seconds of Squats
60 seconds of Pushups
60 seconds of Jumping Lunges (or Lunges)
45 seconds of Burpees
45 seconds of Squats
45 seconds of Pushups
45 seconds of Jumping Lunges (or Lunges)
30 seconds of Burpees
30 seconds of Squats
30 seconds of Pushups
30 seconds of Jumping Lunges (or Lunges)
15 seconds of Burpees
15 seconds of Squats
15 seconds of Pushups
15 seconds of Jumping Lunges (or Lunges)
D - Finishing Strong

The Circuit – Red, Black or Purple band, Tabata Protocol

High Pulls

Front Squats
Overhead press
Hammer Curl
Push up
Dead-lift
Bent-over Row
RDL

Friday December 11, 2009

"The world is a dangerous place, not because of those who do evil, but because of those who look on and do nothing." - Albert Einstein

A – Skip Loop with Jump Rope
B – “Just a roll of the dice!”
Set-up 6 stations of varying movements.
Roll the dice to find out what station to progress to and perform the exercise stated at that particular station after rolling again to determine rep range.
Play 2 games.
Time limit for each game = 12-14 minutes