San Antonio's Finest Fat Loss Fit Camp, Session #20, Week #4

The San Antonio Fat Loss and Fitness Leader!

This is it kids...the final week of this session. Let the fat loss success run rampant!

Week 4 – Day 1
"The recipe for perpetual ignorance is: Be satisfied with your opinions and content with your knowledge." – Elbert Hubbard
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 30-20-10
Box Jump
Push-Ups
Kettle Swings
Push-Press
D – Cool Down and Stretching

Week 4 – Day 2
"Two women meet. The first one cries, 'What have you done with your hair? It looks like a wig.' Her friend answers, 'It is a wig.' The first replies, 'Well, you'd never know it.'" – Excerpt from “The Winter of Our Discontent” by John Steinbeck
A – Dynamic Warm-up and Hip Mobility
B – Partner Shuttle Run with Tuck Jumps
C – WOD
4 Rounds for Time of:
30 Overhead Squats
30 Pull-Ups or Low Rows
4 Laps
D – Cool Down & Stretching

Week 4 – Day 3
"The value of an idea has nothing whatever to do with the sincerity of the man who expresses it."– Oscar Wilde
A – Dynamic Warm-up and Hip Mobility
B – Bodyweight 500
50 reps of each for time:
Squats
Push Ups
Jumping Lunges
Spiderman Climb (each leg)
Side Plank Rows (per side)
Box Jumps (or Bulgarian Squats, per leg)
T-Pushup w/ Stabilization (each side)
Walking Lunges (each leg)
Close Grip Push Ups
Squat Jumps
C – Cool Down and Stretching

Week 4 – Day 4
"I was fourteen years old the night my daddy died. He had holes in his shoes and a vision that he was able to convey to me even lying in an ambulance, dying, that I as a black girl could do and be anything, that race and gender are shadows, and that character, determination, attitude are the substances of life." – Marian Wright Edelman
A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
10 – Suitcase Squats
15 – Rope Push-ups
20 – Pikes
25 – KB swings
20 – Bullwhips
15 – Wall Ball Shots
10 – Hamstring Slide Curls
2 laps
* 4 complete rounds for time
D – Cool Down and Stretching

Week 3 - Day 1 of Session #20

The San Antonio Fat Loss and Fitness Leader.

This is week #3 of the finest fat loss camp in San Antonio. If you're not here, you're not a real loser! These fat loss routines burn calories like nobody's business.

Week 3 – Day 1
"It's a sobering thought, that by the time Mozart was my age, he had been dead for twelve years." – John Davis
A. Calisthenics - Hip Mobility
B. Ball Slam Tabata and more
20 seconds of work, 10 seconds rest repeated for 8 straight sets.
1. Ball Slam x 8 set Tabata
2. Dumbbell push press x 8 set Tabata
3. Chin-2-knees x 8 set Tabata
4. Ring Rows x 8 set Tabata
C. Jump - Dip – Sprint
1. 15 Split Squats per leg
2. 15 Dips
3. Sprint length of court and back
*Repeat for as many complete rounds as you can in 10 minutes*
D. Stretching

Week 3 – Day 2
BRATTLED (brat uld) - The unsettling feeling, at a stoplight, that the busload of kids that just pulled up beside you is making fun of you.
A. Calisthenics - Hip Mobility
B. Fight Gone Bad in S.A.
In this workout there are FOUR stations - You move through each station after 60 seconds. This is a non-stop 4-minute circuit followed by a 2 minute rest. Today is 4 rounds. The stations are:
1. Wall Ball
2. Renegade Row (Alternating)
3. Kettlebell Swings
4. Bicycles
**Rest 2 minutes**
*Repeat for FOUR total rounds*
C. 5 laps for time
D. Stretching

Week 3 – Day 3
“Miracles sometime occur, but one has to work terribly hard for them.” – Chaim Weizmann
A – Dynamic Warm-up and Hip Mobility
B - Partner Shuttle run with Tuck Jumps
C – You want me to do what?
1 - Dips
2 - DB Bent-Over Rows
3 - Sprints
4 – Bulgarian Squats (per leg)
** 10-1-1-10 through 1-10-10-1 **
D – Cool Down & Stretching

Week 3 – Day 4
"Thoughts are the threads that bind us to deeds. Deeds are the ropes that bind us to habits. Habits are the chains that bind us to destiny." – Inscription carved on the West Wall at the palace in Maygassa
A – Dynamic Warm-up and Hip Mobility
B – My, oh my…
Walking One-Arm Overhead Lunge (per leg)
Pikes
Plia Lunges (per leg)
Side Plank Row (per arm)
DB Push Press
10 reps each, AMRAP for 20 minutes
C – Cool Down and Stretching

Week #2 of Session #20

Week 2 - 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 – Tube Stabilization and Rotations
C – WOD
25 Burpees
50 Walking Lunges (per leg)
75 Sit-ups or Reverse Crunches
100 Pushups
125 Overhead Bar Squats
150 Mountain Climbers (total)
D – Cool Down and Stretching

Week 2 - Day 2
"Nothing is more difficult, and therefore more precious, than to be able to decide." - Napoleon Bonaparte
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 10 underhand med ball tosses and 10 reverse tosses each.
C – WOD
5 Rounds for Time of:
15 Renegade Rows (per side)
20 Prisoner Siff Squats
30 Bullwhips
75 Jump Rope
D - Post Training Stretching

Week 2 - Day 3
"It is amazing what you can accomplish if you do not care who gets the credit." – Harry Truman
A – Dynamic Warm-up
B – Partner Jump Rope Runs & Burpees
C – "Evens"20-18-16-14-12 of Each w/ 1 Spider Crawl and 1 Tire Sprint Between Rounds
DB Thrusters
Low Row
Slide Mountain Climbers on a MB (per leg)
Spiderman Pushups (total)
Renegade Row (per side)
D – Cool Down and Stretching

Week 2 - Day 4
"The price of anything is the amount of life you exchange for it." - Henry David Thoreau
A – Calisthenics and Stretching
B – Fun, fun, and even more fun...for 8 minutes!
Superset each of the two exercises for 8 minutes (AMRAP) in 12 repetition increments
A1 – Slide Ham Curl
A2 – Squat & Tube Row Combo

B1 – Slamball
B2 – KB Swing

C1 – Jumping Lunge (per leg)
C2 – Sit-ups

C – Cool Down and Stretching

Welcome to Session #20 of the Firestorm Fitness Systems Fat Burning Fit Camps!

Week 1 - Day 1
“The cool thing about being famous is traveling. I have always wanted to travel across seas, like to Canada and stuff.” – Britney Spears
A. Calisthenics - Hip mobility
B. Push - Dip - Squat – Plank
1.10 Pushups
2. 15 Dips
3. 20 Prisoners Squats
4. 30 Count Plank
*As many rounds as you can in 12 minutes*
C. Sprint Circuit
1. Run 2 laps
2. 15 Dips
3. 15 Walking Lunges each Leg
4. Sprint to end of court and back
5. 15 Pushups
*Repeat for as many complete rounds as you can in 12-15 minutes*
D. Post Training Stretching

Week 1 - Day 2
“Yes, exercise is the catalyst. That's what makes everything happen: your digestion, your elimination, your sex life, your skin, hair, everything about you depends on circulation. And how do you increase circulation?” – Jack LaLanne
A – Calisthenics and Planking
B – Let the Countdown Begin
Burpees
Kettlebell Swings
Turkish Get-ups w/implement
21-18-15-12-9-6-3
* 75 Jump Rope after 21, 15, 9, 3
* Back peddle 1 lap after 18, 12, 6
C – Cool Down and Stretching

Week 1 - Day 3
“Great effort is required to arrest decay and restore vigor. One must exercise proper deliberation, plan carefully before making a move, and be alert in guarding against relapse following a renaissance.” – Horace
A – Calisthenics and Planking
B - Max effort test
Rows x :60sec - :45sec - :30sec
Reverse Crunch x :60sec - :45sec - :30sec
*Rest in between is equal to the time of respective test*
C - Russian Hops and Run Circuit
For Total time
1. Run 2 laps
2. Russian Hops to end of court, KEEP TRACK OF TOTAL REPS
3. One Leg Step Jump (each leg) x 'that many reps'
4. Jumping Lunge (each leg) x 'that many reps'
5. Full Squat Jump x 'that many reps'
6. Sprint Ends, Run Sides x 2 laps
7. Step ups (each leg) x 'that many reps'
8. Walking Lunge (each leg) x 'that many reps'
9. Squat x 'that many reps'
10. Skip ends, run sides x 2 laps
D - Post Training Stretching

Week 1 - Day 4
“Exercise? I get it on the golf course. When I see my friends collapse, I run for the paramedics.” – Red Skelton
A – Dynamic Warm-up and Stretching
B – Ooh, I don’t feel so good….
For Time:
10 Burpees
20 Knees to Elbows or Reverse Crunch
30 Dips
40 Kettle Bell Swings
50 Box Jumps or Bulgarian Squats
40 Wall-Ball Shots
30 Low Ring Push-Ups
20 Slide Ham Curls
10 Turkish Get-ups with DB
* Broad Jump 20 yards between each set of exercises
C – Cool Down and Stretching

Week 4 – Day 1
"The best thing about the future is that it comes only one day at a time." – Abraham Lincoln
A. Calisthenics & Hip Mobility
B. Partner Shuttle Run with Mountain Climbers
C. Six Station Dice Game
Set up six stations of movements and place a die at each station. Person performs the movement specified at each station. Number of reps is determined by roll of the dice. Next station is determined by a roll of the dice. Play 2, 12 minute games.
D. Post Training Stretching

Week 4 – Day 2
"In the long run, we shape our lives, and we shape ourselves. The process never ends until we die. And the choices we make are ultimately our own responsibility." – Anna Eleanor Roosevelt
A - Dynamic Warm-up
B - Partner Shuttle run with 15 Tuck Jumps
C - Partner up!
Partner #1 does 15 dumbbell push presses right arm, 15 DB push presses left armPartner #2 does as many stretch tube rows as possible until partner #1 is done*Switch roles and repeat for 3 complete rounds each
D - Big circuit
1. Burpees x 12
2. High Step Ups x 15 per Leg
3. Run 2 laps
*As many rounds as you can in 20 minutes*
DD. Alternative no running circuit
1. Dumbbell thrusters x 12
2. Prisoner Squats x 25
3. Turkish Get-ups x 12
4. Walking lunge x 25 yards
*6 rounds for total time*
E – Post Training Stretching

Week 4 – Day 3
"One of the greatest and simplest tools for learning more and growing is doing more." – Washington Irving
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 10 underhand med ball tosses and 10 reverse tosses each.
C – 20-15-10 Squat Session
Jumping Squats, Squats, Hold in the Bottom Squat Position – 1st round 20 seconds, 2nd round 15 seconds, 3rd round 10 seconds.
D – WOD
3 Rounds for Time of:
10 Renegade Rows (per side)
30 Prisoner Siff Squats
50 Bullwhips
75 In & Out Jump Rope
E - Post Training Stretching

Week 4 – Day 4
"The one thing that matters is the effort." – Antoine de Saint Exupery
A – Lunge series, planking and light calisthenics
B – Deal Your Own Demise
Pick a rep count and match it to an exercise: 50, 40, 30, 20, 10.
- Wall Ball High Toss
- Rows
- Goblet squat with Kettle Bell
- Turkish Get ups
- High step-up or Bulgarian Squats
**Work from 50 back. Ex: 1st exercise x 50, 2nd exercise x 40, etc.
**Go through twice
C – Pet Rock -21, 15, 9
Kettle bell swing x 21
Kettle bell lunge x 21 each leg
Kettle bell swing x 15
Kettle bell lunge x 15 each leg
Kettle bell swing x 9
Kettle bell lunge x 9 each leg
D- Post Training Stretching