Firestorm fitcamps!

Monday December 6, 2010
“If all the crutches were laid end to end, there still wouldn't be enough for the LAME EXCUSES!” – Tom Terwilliger
A - Dynamic Warmup & Hip Mobility
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
1) Tempo Prisoner Squat (fast drop into squat, 3 seconds up)
2) Tempo SL Hip Ext (3 sec up, fast down)
3) Tempo Push-up (fast down, 3 seconds push)
4) Tempo Body Slide (3 sec forward, 1 sec back)

Tuesday December 7, 2010
“No citizen has a right to be an amateur in the matter of physical training… What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” – Socrates
A – Warm-up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1 – Asymmetrical Suitcase Split Squat
2 – Ladder Runs & Skips
Superset Station#2:
1 – Rotating Push-ups
2 – Burpees
Superset Station#3:
1 – Side Plank Reach and Rotate
2 – Jump Rope

Thursday December 9, 2010
“One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.” – Edward B. Butler
A - Warm Up
B - Continuous 20 Minute Routine
1 – Prisoner Kneel & Rise X 10
2 – Atomic Plank & Push Up X 10
3 – DB or MB Braced AB Squat X 10
4 – KB Swings X 10

Friday December 10. 2010
"An 'unemployed' existence is a worse negation of life than death itself." – Jose Ortega y Gasset
A - Dynamic Warm-up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Side-to-side MB Slams
A2 – DB Resisted Reaching Planks

B1 – Lateral Box Hops
B2 – SL ¾ Push Up Hold

C1 – Alt. B/O DB Row
C2 – T-Push Up Hold

Final 2 Minutes – Finisher!