Monday March 24th marks two important events: 1) my youngest daughter is 22 today, and 2) it's the start of the 16th session of the Firestorm Fitness Systems Fat Burning Fit Camps!
Let's go!
Week 1 - Day 1
"It takes less time to do a thing right, than it does to explain why you did it wrong." – Henry Wadsworth Longfellow
A – Dynamic Warm-up and Hip Mobility
B – WOD
25-15-5
20-15-10
15-15-15
10-15-20
5-15-25
10-15-20
15-15-15
20-15-10
25-15-5
Overhead Bar Squats
Reverse Crunch
Push-Ups
C – Cool Down and Stretching
Week 1 - Day 2
"Pessimism never won any battle." - Dwight Eisenhower
A - Planking, Active Warm-up
B - Partner Sprint Drills
C - WOD
20 Minutes...As Many Rounds As Possible:
5 Heavy Push Press
10 Rows
15 Box Jumps (24",20")
D - Cool Down & Stretching
Week 1 - Day 3
"Action is the foundational key to all success." - Pablo Picasso
A - Calisthenics and Planking
B - WOD
5 Rounds for Time of:
10 Turkish Get-Ups-total reps with DB or KB
15 Rows
20 Push-Ups
25 Knees in Crunches w/ bar
30 Jump Rope
C - Cool Down & Stretching
Week 1 - Day 4
“If you find yourself in a hole the first thing to do is stop diggin'!” - Unknown Cowboy
A - Dynamic Warm-up & Ladder Drills
B - Med Ball Toss with partner
C - WOD - 21-15-9
Heavy SLDL, per leg
Handstand Push-Ups
D - Cool Down & Stretch
Thursday, March 20, 2008
Saturday, March 8, 2008
Week #5 (Bonus Week) of Session #15
Here it is! The last week of this session. Let's do it right:
Week 5 - Day 1
"It is far more important to be able to hit the target than it is to haggle over who makes a weapon or who pulls a trigger." - Dwight Eisenhower
A. Dynamic Warm-up & Jump Rope Runs
B. Partner Shuttles with Burpees
C. “300” Training
25x Ring Rows
50x Kettle Bell Swings
50x Push-ups
50x Box Jump @ 17 - 24” box (Alt is Step-ups)
50x Floor Wipers
50x DB Clean and Press (DB or KB must touch floor between reps)
25x Ring Rows
D. Cool Down & Stretching
Week 5 - Day 2
"I get satisfaction of three kinds. One is creating something, one is being paid for it, and one is the feeling that I haven't just been sitting on my ass all afternoon." - William F. Buckley
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 side med ball tosses per side each.
C – WOD
5 Rounds for Time of:
10 S-L-O-W Side Plank Tube Rows (per side)
15 F-U-L-L DB Thrusters
20 Pikes
100 Jump Rope
D - Post Training Stretching
Week 5 - Day 3
"The world is full of willing people, some willing to work, the rest willing to let them." – Robert Frost
A – Dynamic Warm-up and Hip Mobility
B – Jump Rope Runs with Partner
C – WOD
5 rounds for time of:
10 Mule Kicks
15 Slide Ham Curls
20 Single Leg Squats
15 Renegade Rows
10 Spiderman Pushups
Sprint 30 yards x 2
D – Cool Down and Stretching
Week 5 - Day 4
“To be always intending to make a new and better life but never to find time to set about it is as to put off eating and drinking and sleeping from one day to the next until you're dead.” – Og Mandino
A. Calisthenics – Hip Mobility
B. Ladders!
Divide into two person teams. #1 does 1 rep, then #2 does 1 rep. This goes on; adding one rep until both have done 9 reps. First team to finish wins the round. When that team announces its’ win, it is time to move onto the next ladder set. This is designed to be a sprint, so move quickly. Team with the most victories wins. Play 2 rounds.
Round 1
1. Push-up ladder
2. Row ladder
3. Chin-to-knee ladder
4. Push-up ladder
5. Squat ladder
6. Jumping lunge ladder
7. Squat jump ladder
8. Chin-to-knee ladder
9. Row ladder
Second round
1. Dips ladder
2. Step-ups ladder
3. Ground to sky squat ladder
4. Dips ladder
5. Burpees ladder
6. Sit-ups ladder
7. Burpees ladder
8. Ground to sky squat ladder
9. Step-ups ladder
C. Take it Outside!
1. Sprint up the hill
2. Jog back down
3. Skip up the hill
4. Jog back down
Repeat for 10 minutes
D. Post Training Stretching
Week 5 - Day 1
"It is far more important to be able to hit the target than it is to haggle over who makes a weapon or who pulls a trigger." - Dwight Eisenhower
A. Dynamic Warm-up & Jump Rope Runs
B. Partner Shuttles with Burpees
C. “300” Training
25x Ring Rows
50x Kettle Bell Swings
50x Push-ups
50x Box Jump @ 17 - 24” box (Alt is Step-ups)
50x Floor Wipers
50x DB Clean and Press (DB or KB must touch floor between reps)
25x Ring Rows
D. Cool Down & Stretching
Week 5 - Day 2
"I get satisfaction of three kinds. One is creating something, one is being paid for it, and one is the feeling that I haven't just been sitting on my ass all afternoon." - William F. Buckley
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 side med ball tosses per side each.
C – WOD
5 Rounds for Time of:
10 S-L-O-W Side Plank Tube Rows (per side)
15 F-U-L-L DB Thrusters
20 Pikes
100 Jump Rope
D - Post Training Stretching
Week 5 - Day 3
"The world is full of willing people, some willing to work, the rest willing to let them." – Robert Frost
A – Dynamic Warm-up and Hip Mobility
B – Jump Rope Runs with Partner
C – WOD
5 rounds for time of:
10 Mule Kicks
15 Slide Ham Curls
20 Single Leg Squats
15 Renegade Rows
10 Spiderman Pushups
Sprint 30 yards x 2
D – Cool Down and Stretching
Week 5 - Day 4
“To be always intending to make a new and better life but never to find time to set about it is as to put off eating and drinking and sleeping from one day to the next until you're dead.” – Og Mandino
A. Calisthenics – Hip Mobility
B. Ladders!
Divide into two person teams. #1 does 1 rep, then #2 does 1 rep. This goes on; adding one rep until both have done 9 reps. First team to finish wins the round. When that team announces its’ win, it is time to move onto the next ladder set. This is designed to be a sprint, so move quickly. Team with the most victories wins. Play 2 rounds.
Round 1
1. Push-up ladder
2. Row ladder
3. Chin-to-knee ladder
4. Push-up ladder
5. Squat ladder
6. Jumping lunge ladder
7. Squat jump ladder
8. Chin-to-knee ladder
9. Row ladder
Second round
1. Dips ladder
2. Step-ups ladder
3. Ground to sky squat ladder
4. Dips ladder
5. Burpees ladder
6. Sit-ups ladder
7. Burpees ladder
8. Ground to sky squat ladder
9. Step-ups ladder
C. Take it Outside!
1. Sprint up the hill
2. Jog back down
3. Skip up the hill
4. Jog back down
Repeat for 10 minutes
D. Post Training Stretching
Saturday, March 1, 2008
Week #4 of Session #15
Two weeks left in this session!
Week 4 - Day 1
“Character is power.” - Booker T. Washington
A – Dynamic Warm-up, Hip Mobility and Planking
B – 25 Minutes AMRAP:
20 Kettle Swings
20 Pikes
10 Bent-Over Row
10 Get-ups w/sandbag
1 Suicide Sprint
C – Cool Down and Stretching
Week 4 - Day 2
"The first thing I do in the morning is to make my bed and while I am making up my bed I am making up my mind as to what kind of a day I am going to have." - Robert Frost
A – Active Warm-up, Mini-bands & Hip Mobility
B – Partner drills with sprints & med balls
C – Bounce to this...30:3 - 24:2 - 18:1 - 12:1
Round ONE - 30 Reps each
Broad Jump x 30
Siff Walking Lunge x 30 (each leg)
Step-ups x 30 (each leg)
Pushups x 30
Dips x 30
Run x THREE laps around court
Round TWO - 24 Reps each
Broad Jump x 24
Siff Walking Lunge x 24 (each leg)
Step-ups x 24 (each leg)
Pushups x 24
Dips x 24
Run x TWO laps around court
Round THREE - 18 Reps each
Broad Jump x 18
Siff Walking Lunge x 18 (each leg)
Step-ups x 18 (each leg)
Pushups x 18
Dips x 18
Run x ONE lap around court
Round FOUR - 12 Reps each
Broad Jump x 12
Siff Walking Lunge x 12 (each leg)
Step-ups x 12 (each leg)
Pushups x 12
Dips x 12
Run x ONE lap around court
D – Cool Down and Stretching
Week 4 - Day 3
"My second favorite household chore is ironing. My first one being hitting my head on the top bunk bed until I faint." - Erma Bombeck
A – Calisthenics, Planking & Stability Holds
B – 2 Walking Laps with DB Overhead (Lap 1 R, Lap 2 L)
C – Workout of the Day
3 Rounds for Time of:
10 Side Plank Rows (per side)
15 Burpees
20 DB Overhead Walking Lunge (per leg)
25 Bullwhips
2 x Full Court Sprints (Good Luck)
D – Cool Down and Stretching
Week 4 - Day 4
"I've learned that artificial intelligence is no match for natural stupidity." - Unknown
A – Dynamic Warm-up and Hip Mobility
B - Grasso Lunges with the tires
C – Set the Table
Max effort repetition in 1 minute - keep track of individual exercise records:
1. Kettlebell Swing x 1 min
2. Slam ball x 1 min
3. Dumbbell Push Press x 1 min
D. Serve it up
1. Sprint down court and back
2. Perform 10 Push-ups
3. Perform 15 Single Leg Squats each leg
4. 75 Jump Rope
5a. Perform your previously recorded repetition max number for Kettlebell Swing
*Repeat circuit starting at beginning*
5b. In round two Perform your previously recorded repetition max number for Slam ball
*Repeat circuit starting at beginning*
5c. In round three Perform your previously recorded repetition max number for Dumbbell Push Press
**As many complete rounds as you can in 22-25 minutes**
E – Cool Down and Stretching
Week 4 - Day 1
“Character is power.” - Booker T. Washington
A – Dynamic Warm-up, Hip Mobility and Planking
B – 25 Minutes AMRAP:
20 Kettle Swings
20 Pikes
10 Bent-Over Row
10 Get-ups w/sandbag
1 Suicide Sprint
C – Cool Down and Stretching
Week 4 - Day 2
"The first thing I do in the morning is to make my bed and while I am making up my bed I am making up my mind as to what kind of a day I am going to have." - Robert Frost
A – Active Warm-up, Mini-bands & Hip Mobility
B – Partner drills with sprints & med balls
C – Bounce to this...30:3 - 24:2 - 18:1 - 12:1
Round ONE - 30 Reps each
Broad Jump x 30
Siff Walking Lunge x 30 (each leg)
Step-ups x 30 (each leg)
Pushups x 30
Dips x 30
Run x THREE laps around court
Round TWO - 24 Reps each
Broad Jump x 24
Siff Walking Lunge x 24 (each leg)
Step-ups x 24 (each leg)
Pushups x 24
Dips x 24
Run x TWO laps around court
Round THREE - 18 Reps each
Broad Jump x 18
Siff Walking Lunge x 18 (each leg)
Step-ups x 18 (each leg)
Pushups x 18
Dips x 18
Run x ONE lap around court
Round FOUR - 12 Reps each
Broad Jump x 12
Siff Walking Lunge x 12 (each leg)
Step-ups x 12 (each leg)
Pushups x 12
Dips x 12
Run x ONE lap around court
D – Cool Down and Stretching
Week 4 - Day 3
"My second favorite household chore is ironing. My first one being hitting my head on the top bunk bed until I faint." - Erma Bombeck
A – Calisthenics, Planking & Stability Holds
B – 2 Walking Laps with DB Overhead (Lap 1 R, Lap 2 L)
C – Workout of the Day
3 Rounds for Time of:
10 Side Plank Rows (per side)
15 Burpees
20 DB Overhead Walking Lunge (per leg)
25 Bullwhips
2 x Full Court Sprints (Good Luck)
D – Cool Down and Stretching
Week 4 - Day 4
"I've learned that artificial intelligence is no match for natural stupidity." - Unknown
A – Dynamic Warm-up and Hip Mobility
B - Grasso Lunges with the tires
C – Set the Table
Max effort repetition in 1 minute - keep track of individual exercise records:
1. Kettlebell Swing x 1 min
2. Slam ball x 1 min
3. Dumbbell Push Press x 1 min
D. Serve it up
1. Sprint down court and back
2. Perform 10 Push-ups
3. Perform 15 Single Leg Squats each leg
4. 75 Jump Rope
5a. Perform your previously recorded repetition max number for Kettlebell Swing
*Repeat circuit starting at beginning*
5b. In round two Perform your previously recorded repetition max number for Slam ball
*Repeat circuit starting at beginning*
5c. In round three Perform your previously recorded repetition max number for Dumbbell Push Press
**As many complete rounds as you can in 22-25 minutes**
E – Cool Down and Stretching
Sunday, February 24, 2008
Week #3 of Session #15
Week 3 - Day 1
"Focus on remedies, not faults." Jack Nicklaus
A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
10 – Suitcase Squats (per side)
15 – Rope Push-ups
20 – Pikes
25 – KB swings
20 – Hamstring Slide Curls
15 – Wall Ball Shots
10 – Single Leg Squats per leg (either Bulgarian or sl)
2 laps clockwise
* 4 complete rounds for time
D – Cool Down and Stretching
Week 3 - Day 2
"Action expresses priorities." Ghandi
A – Calisthenics and Planking
B – Partner Races w/tires
C – Tuesday Training
For Time:
30 Sit-ups
20 Jumping Squats
10 Renegade Rows (per side)
30 yard sprints x 2
20 Sit-ups
20 Jumping Squats
20 Renegade Rows (per side)
30 yard sprints x 2
10 Sit-ups
20 Jumping Squats
30 Renegade Rows (per side)
30 yard sprints x 2
D – Cool Down and Stretching
Week 3 - Day 3
"Hard work is straight line and luck is a curved line. Follow the straight line and the curved line will follow you."- Anonymous
A. Dynamic Warm-up - Hip Mobility
B. WOD
For Time:
21 SLDL per leg
42 Burpees
15 SLDL per leg
30 Burpees
9 SLDL
18 Burpees
C. Tabata Style Sprint / Rest Session
8 seconds of sprints, 12 seconds of rest x 10 rounds
D. Post Training Stretching
Week 3 - Day 4
"How very little can be done under the spirit of fear." - Florence Nightingale
A – Calisthenics and Planking
B – These cards are marked…
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Alt DB Squat and Press
Spades = Pushup
*Ace = 11
*Face cards = 10
We throw out the 2's, 3's and 4's
Flip a JOKER = Entire team sprints the stairs, plus you do 10 reps of each exercise! Second Game - ALL REPS ARE DOUBLED!:
Hearts = Slide Lunge
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Dips
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Third Game - Viva Las Vegas
Hearts = DB Deadlift Curl and Press
Diamonds = Pushup
Clubs = Bent Over Row w/ DB
Spades = Dip
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
E. Post Training Stretching
"Focus on remedies, not faults." Jack Nicklaus
A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
10 – Suitcase Squats (per side)
15 – Rope Push-ups
20 – Pikes
25 – KB swings
20 – Hamstring Slide Curls
15 – Wall Ball Shots
10 – Single Leg Squats per leg (either Bulgarian or sl)
2 laps clockwise
* 4 complete rounds for time
D – Cool Down and Stretching
Week 3 - Day 2
"Action expresses priorities." Ghandi
A – Calisthenics and Planking
B – Partner Races w/tires
C – Tuesday Training
For Time:
30 Sit-ups
20 Jumping Squats
10 Renegade Rows (per side)
30 yard sprints x 2
20 Sit-ups
20 Jumping Squats
20 Renegade Rows (per side)
30 yard sprints x 2
10 Sit-ups
20 Jumping Squats
30 Renegade Rows (per side)
30 yard sprints x 2
D – Cool Down and Stretching
Week 3 - Day 3
"Hard work is straight line and luck is a curved line. Follow the straight line and the curved line will follow you."- Anonymous
A. Dynamic Warm-up - Hip Mobility
B. WOD
For Time:
21 SLDL per leg
42 Burpees
15 SLDL per leg
30 Burpees
9 SLDL
18 Burpees
C. Tabata Style Sprint / Rest Session
8 seconds of sprints, 12 seconds of rest x 10 rounds
D. Post Training Stretching
Week 3 - Day 4
"How very little can be done under the spirit of fear." - Florence Nightingale
A – Calisthenics and Planking
B – These cards are marked…
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Alt DB Squat and Press
Spades = Pushup
*Ace = 11
*Face cards = 10
We throw out the 2's, 3's and 4's
Flip a JOKER = Entire team sprints the stairs, plus you do 10 reps of each exercise! Second Game - ALL REPS ARE DOUBLED!:
Hearts = Slide Lunge
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Dips
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Third Game - Viva Las Vegas
Hearts = DB Deadlift Curl and Press
Diamonds = Pushup
Clubs = Bent Over Row w/ DB
Spades = Dip
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
E. Post Training Stretching
Sunday, February 17, 2008
Week #2 of Session #15
Week 2 – Day 1
"Some of us will do our jobs well and some will not, but we will be judged by only one thing - the result." – Vince Lombardi
A – Calisthenics and Planking
B – Let the Countdown Begin
20 Minutes As Many Rounds As Possible:
10 L-Pulls
10 Slide Ham Curls
10 Slam Ball
C – Cool Down and Stretching
Week 2 – Day 2
“Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish." - John Quincy Adams
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
C – Cool Down and Stretching
Week 2 – Day 3
"It is easy to hate and it is difficult to love. This is how the whole scheme of things works. All good things are difficult to achieve; and bad things are very easy to get." – Descartes
A – Calisthenics and Planking
B – Partner Wheelbarrow Sprints
C – Round and round
4 Rounds for Time of:
25 Push-ups
20 Dips
15 Single Leg DB Dead lifts (per leg)
10 Burpees
5 Low Rows
1 10 yards Lane Pass Spider Crawl (Keep the Hips Down)
D – Cool Down and Stretching
Week 2 – Day 4
"Success is not final, failure is not fatal: it is the courage to continue that counts."- Winston Churchill
A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with Turkish Get-ups
C – Ooh, I don’t feel so good….
10 rounds for time of
5 Burpees
10 High Box Jumps
15 Wall Ball Shots
20 Bullwhips
D – Cool Down and Stretching
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