Firestorm fitcamps!

New session of classes! Come get some...

Monday February 1 2010

“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.” – John Quincy Adams

A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.

30/30 circuit with:
Split Squat Band Row
Slide Ham Curls
Side-to-Side Push-up
SLDL with DB
Body Saw

Tuesday February 2 2010

“Do what you can, with what you have, where you are.” — Theodore Roosevelt

A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – WOD - 40-20 Circuit

40 seconds of work, 20 seconds of rest X 4 rounds = 20 minutes.
Jump Rope
Reaching Planks

KB Swings
DB Thrusters

Strongman Crunch

Thursday February 4 2010

“You surround yourself with losers because you don’t want to be alone and so you become one of them” - Me

A - Dynamic Warmup & Hip Mobility
B - Tabata Squats
C - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1. Renegade Rows
2. Squat & Row Combo
3. Wall Ball
4. Slide Pushups
5. Step ups

Friday February 5 2010

"About all you can do in life is be who you are. Some people will love you for you. Most will love you for what you can do for them, and some won't like you at all." – Rita Mae Brown

A – Calisthenics, Planking & Stability Holds
B – 2 Walking Laps with DB Overhead
(Lap 1 R, Lap 2 L)
C – Workout of the Day

Stacking your training...

Reaching Planks X 30 seconds, rest 30 seconds

Reaching Planks X 30, Atomic Planks X 30, rest 30

RP's X 30, AP's X 30, Pikes X 30, rest 30

RP's X 30, AP's X 30, Pikes X 30, Y-Squats X 30, rest 30

RP's X 30, AP's X 30, Pikes X 30, Y-Squats X 30, Squat & Hold X 30, rest 2 minutes

2 to 3 rounds depending upon ability