Here we are at week #2 of San Antonio's finest fat loss and fitness camp. Come get some!
Week 2 – Day 1
"Every revolutionary idea seems to evoke three stages of reaction. They may be summed up by the phrases: (1) it’s completely impossible. (2) it’s possible, but it's not worth doing. (3) I said it was a good idea all along."
A – Dynamic Warm-up and Hip Mobility
B – Breakin’ it down...bit by bit!
Round #1 – Chest x 2 sets
20 Push ups
30 Standing resistance band presses
30 Standing resistance band flies
10 Push ups
Round #2 – Legs x 2 sets
Squats: 24 reps
Alternating Lunges: 12 reps each leg
Alternating Lunge Jumps (jump up and switch legs in mid-air): 12 reps each leg
Squat Jumps: 24 reps
Round #3 – Backside x 2 sets
20 Bent over, straight arm pulls
20 Renegade rows (per side)
30 Standing resistance band rows
30 Bent over resistance band pulls
Week 2 – Day 2
"Action expresses priorities." - Ghandi
A – Dynamic Warm-up and Calisthenics
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
Siff Squats
Reverse Crunch
Dips
Week 2 – Day 3
"I think one's feelings waste themselves in words; they ought all to be distilled into actions which bring results." - Florence Nightingale
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 overhead med ball tosses and 15 reverse tosses each.
C – WOD
5 Rounds for Time of:
7 Supine Side Tube Rows (per side)
14 DB Thrusters
21 Dips
100 Jump Rope
Week 2 – Day 4
"Action is the foundational key to all success." – Picasso
A – Dynamic Warm-up and Hip Mobility
B – Partner Shuttle Run with Tuck Jumps
C – WOD
4 – 6 Rounds for Time of:
1 Spider Crawl Pass
1 Suicide Sprint
15 Slide Ham Curls
15 KB Swings
15 DB Push Press
10 SLDL (per side)
Sunday, October 26, 2008
Sunday, October 19, 2008
Week 1 of Session #22
San Antonio's Finest Fitness and Fat Loss Bootcamp for 2 years running!
Week 1 – Day 1
“Successful people recognize crisis as a time for change - from lesser to greater, smaller to bigger." – Edwin Louis Cole
A – Dynamic Warm-up and Hip Mobility
B – Fast Track to Nowhere
1. Partner up and take turns running to the end of the court, do 7 Burpees and then return to the starting point. Each partner performs 3 times.
C – WOD
3 Rounds for Time of:
40 Prisoner Squats
1 lap
30 Push-Press
1 x full court sprint & back
20 Rows
150 Jump Rope
10 Spiderman Push-ups (per side)
Week 1 – Day 2
"Gray skies are just clouds passing over." – Duke Ellington
A – Calisthenics and Planking
B – WOD
5 Rounds for Time:
20 Box Jumps
15 Goblet Squats with DB’s
10 Turkish Get-ups with implement
5 Handstand Push-Ups (or HEAVY DB presses)
Week 1 – Day 3
“Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible." – St. Francis of Assisi
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 – Jumping Med Ball Slams
** 10-1-1-10 through 1-10-10-1 **
Week 1 – Day 4
"You can stay young as long as you learn." – Emily Dickinson
A – Dynamic Warm-up and Hip Mobility
B – Say “Hello” to Friday!
For Time:
Sprint 1 Lap
40 Push-Ups
40 Squats with Hands Overhead
40 Reverse Crunches
40 Jump Rope
Sprint 1 Lap, run 1 Lap
30 Push Press
30 Kettlebell Swings
30 Low Rows
30 Jump Rope
Run 1 Lap, Sprint 1 Lap, Run 1 Lap
20 Wall Ball Shots
20 Bulgarian Squats (per leg)
20 Rock the boats (per side)
20 Jump Rope
Run 4 Laps
Week 1 – Day 1
“Successful people recognize crisis as a time for change - from lesser to greater, smaller to bigger." – Edwin Louis Cole
A – Dynamic Warm-up and Hip Mobility
B – Fast Track to Nowhere
1. Partner up and take turns running to the end of the court, do 7 Burpees and then return to the starting point. Each partner performs 3 times.
C – WOD
3 Rounds for Time of:
40 Prisoner Squats
1 lap
30 Push-Press
1 x full court sprint & back
20 Rows
150 Jump Rope
10 Spiderman Push-ups (per side)
Week 1 – Day 2
"Gray skies are just clouds passing over." – Duke Ellington
A – Calisthenics and Planking
B – WOD
5 Rounds for Time:
20 Box Jumps
15 Goblet Squats with DB’s
10 Turkish Get-ups with implement
5 Handstand Push-Ups (or HEAVY DB presses)
Week 1 – Day 3
“Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible." – St. Francis of Assisi
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 – Jumping Med Ball Slams
** 10-1-1-10 through 1-10-10-1 **
Week 1 – Day 4
"You can stay young as long as you learn." – Emily Dickinson
A – Dynamic Warm-up and Hip Mobility
B – Say “Hello” to Friday!
For Time:
Sprint 1 Lap
40 Push-Ups
40 Squats with Hands Overhead
40 Reverse Crunches
40 Jump Rope
Sprint 1 Lap, run 1 Lap
30 Push Press
30 Kettlebell Swings
30 Low Rows
30 Jump Rope
Run 1 Lap, Sprint 1 Lap, Run 1 Lap
20 Wall Ball Shots
20 Bulgarian Squats (per leg)
20 Rock the boats (per side)
20 Jump Rope
Run 4 Laps
Friday, October 3, 2008
Week #4 of Session #21
"The San Antonio Fat Loss and Fitness Leader!"
Week 4 - Day 1
"Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon." - Doug Larson
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
Week 4 – Day 2
“Talent made a poor appearance. Until he married Perseverance.” – Arthur Guiterman
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
Week 4 – Day 3
“If Columbus had turned back, no one would have blamed him. No one would have remembered him, either." – Anonymous
A – Calisthenics and Stretching
B – Fun, fun, and even more fun...for eight minutes!
Superset each of the two exercises for 8 minutes (AMRAP) in 6 repetition increments
A1 – Push-up & Pike Combo
A2 – Reverse Lunge & Tube Row Combo
B1 – Jumping Slam-ball
B2 – KB Swing
C1 – DB Squat & Hold for 4 seconds
C2 – Rock The Boats
Week 4 – Day 4
"Whatever you are, be a good one." - Abraham Lincoln
A – Calisthenics and Planking
B – WOD As Many Rounds as Possible (AMRAP) in 20 Minutes of:
Run 1 Lap
25 DB or KB RDL with Shrug (Heavy DB)
Week 4 - Day 1
"Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon." - Doug Larson
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
Week 4 – Day 2
“Talent made a poor appearance. Until he married Perseverance.” – Arthur Guiterman
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
Week 4 – Day 3
“If Columbus had turned back, no one would have blamed him. No one would have remembered him, either." – Anonymous
A – Calisthenics and Stretching
B – Fun, fun, and even more fun...for eight minutes!
Superset each of the two exercises for 8 minutes (AMRAP) in 6 repetition increments
A1 – Push-up & Pike Combo
A2 – Reverse Lunge & Tube Row Combo
B1 – Jumping Slam-ball
B2 – KB Swing
C1 – DB Squat & Hold for 4 seconds
C2 – Rock The Boats
Week 4 – Day 4
"Whatever you are, be a good one." - Abraham Lincoln
A – Calisthenics and Planking
B – WOD As Many Rounds as Possible (AMRAP) in 20 Minutes of:
Run 1 Lap
25 DB or KB RDL with Shrug (Heavy DB)
Friday, September 26, 2008
Week #3 of Session #21
"The San Antonio Fat Loss and Fitness Leader!"
Week 3 – Day 1
“He that respects himself is safe from others; he wears a coat of mail that none can pierce.” – Henry Wadsworth Longfellow
A – Dynamic Warm-up and Hip Mobility
B – Schmitz Schmartz
10 reps of all exercises unless indicated differently until 12 minutes are up.
Round 1
Push-ups
Squats
Burpees
Front to Back Lunges (10 on both sides)
Rope pull ups
Round 2
Slide Lunges
Pikes
Tuck Jumps
Dips
Rope Pushups
Week 3 – Day 2
"Tears will get you sympathy. Sweat will get you results." – Anonymous
A – Calisthenics & Team Sprints with Mountains Climber
B - “Elliptical”For Time:
2 Sprinting Laps
35 Reverse Crunch
30 Wall Ball Shots
2 Jogging Laps
35 Chin-to-knees
30 Box jumps
2 Sprinting Laps
35 Reverse Crunches
30 Burpees
2 Jogging Laps
35 Chin-to-knees
30 Ab Slides
Week 3 – Day 3
"The intuitive mind is a sacred gift, and the rational mind is a faithful servant. We have created a society that honors the servant and has forgotten the gift." - Albert Einstein
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 Prisoners Squats
150 Mountain Climbers (total)
Week 3 – Day 4
"Perseverance is not a long race; it is many short races one after another." - Walter Elliot
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 Suicide Sprint Between Rounds
DB Thrusters
Low Row
Slide Mountain Climbers on a ball (per leg)
Renegade Row (per side)
Week 3 – Day 1
“He that respects himself is safe from others; he wears a coat of mail that none can pierce.” – Henry Wadsworth Longfellow
A – Dynamic Warm-up and Hip Mobility
B – Schmitz Schmartz
10 reps of all exercises unless indicated differently until 12 minutes are up.
Round 1
Push-ups
Squats
Burpees
Front to Back Lunges (10 on both sides)
Rope pull ups
Round 2
Slide Lunges
Pikes
Tuck Jumps
Dips
Rope Pushups
Week 3 – Day 2
"Tears will get you sympathy. Sweat will get you results." – Anonymous
A – Calisthenics & Team Sprints with Mountains Climber
B - “Elliptical”For Time:
2 Sprinting Laps
35 Reverse Crunch
30 Wall Ball Shots
2 Jogging Laps
35 Chin-to-knees
30 Box jumps
2 Sprinting Laps
35 Reverse Crunches
30 Burpees
2 Jogging Laps
35 Chin-to-knees
30 Ab Slides
Week 3 – Day 3
"The intuitive mind is a sacred gift, and the rational mind is a faithful servant. We have created a society that honors the servant and has forgotten the gift." - Albert Einstein
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 Prisoners Squats
150 Mountain Climbers (total)
Week 3 – Day 4
"Perseverance is not a long race; it is many short races one after another." - Walter Elliot
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 Suicide Sprint Between Rounds
DB Thrusters
Low Row
Slide Mountain Climbers on a ball (per leg)
Renegade Row (per side)
Saturday, September 20, 2008
Week #2 of Session #21
The San Antonio Fat Loss and Fitness Leader!
Week 2 – Day 1
“I've learned that artificial intelligence is no match for natural stupidity.” – Author unknown
A. Dynamic Warm-up - Cal's - Hip Mobility
B. 4 x 4, Fun in the factory
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. Slam ball
2. Kettle bell Swings
3. Pikes
4. Squat/Row Combo w/tubing
**Rest 2 minutes**
*Repeat for FOUR total rounds*
C. 4 laps around Court for time
Week 2 – Day 2
“I've learned that we are responsible for what we do, unless we are celebrities.” – Author unknown
A. Dynamic warm-up
B. Travel time
1. Walking Kettlebell Swings x 15 yards
2. Broad Jump Burpee x 30 yards (15 out, 15 back)
*Scale to your level: 3, 4 or 5 rounds*
C. Diablo Medicine Ball Hurl with a Partner
Measure out 40 yards. Start by running out and back (the 80 yard sprint) then hurl the medicine ball across the distance. You are not allowed to run with the ball. You must do WALKING LUNGES to the ball, pick it up, and throw it to move forward. Once you have gone 40 yards with the hurls, you have completed one round. Start the next round by running out and back again. The "Medicine ball Hurls" can be done any way you want. Underhand, overhead, side arm, etc are all legal in this case.
1. Run 80 yards
2. Hurl 20lb medicine ball 40 yards with WALKING LUNGE in between
*Scale to your level: 3, 4 or 5 rounds*
D. Jumping Kelly
1. 15 Single Leg Bench Squats per leg
2. 30 Dips
3. Sprint the court X 2
*Scale to your level: 3, 4 or 5 rounds*
Week 2 – Day 3
“I've learned to not sweat the petty things, and not pet the sweaty things.” – Author unknown
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
Rock The Boats (per side)
Push-Ups
Week 2 – Day 4
“I've learned that depression is merely anger without enthusiasm.” – Author unknown
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 overhead med ball tosses and 15 reverse tosses each.
C – WOD
4 - 5 Rounds for Time of:
7 Side Plank Tube Rows (per side)
14 DB Thrusters
21 Dips
28 Bullwhips
150 Jump Rope
Week 2 – Day 1
“I've learned that artificial intelligence is no match for natural stupidity.” – Author unknown
A. Dynamic Warm-up - Cal's - Hip Mobility
B. 4 x 4, Fun in the factory
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. Slam ball
2. Kettle bell Swings
3. Pikes
4. Squat/Row Combo w/tubing
**Rest 2 minutes**
*Repeat for FOUR total rounds*
C. 4 laps around Court for time
Week 2 – Day 2
“I've learned that we are responsible for what we do, unless we are celebrities.” – Author unknown
A. Dynamic warm-up
B. Travel time
1. Walking Kettlebell Swings x 15 yards
2. Broad Jump Burpee x 30 yards (15 out, 15 back)
*Scale to your level: 3, 4 or 5 rounds*
C. Diablo Medicine Ball Hurl with a Partner
Measure out 40 yards. Start by running out and back (the 80 yard sprint) then hurl the medicine ball across the distance. You are not allowed to run with the ball. You must do WALKING LUNGES to the ball, pick it up, and throw it to move forward. Once you have gone 40 yards with the hurls, you have completed one round. Start the next round by running out and back again. The "Medicine ball Hurls" can be done any way you want. Underhand, overhead, side arm, etc are all legal in this case.
1. Run 80 yards
2. Hurl 20lb medicine ball 40 yards with WALKING LUNGE in between
*Scale to your level: 3, 4 or 5 rounds*
D. Jumping Kelly
1. 15 Single Leg Bench Squats per leg
2. 30 Dips
3. Sprint the court X 2
*Scale to your level: 3, 4 or 5 rounds*
Week 2 – Day 3
“I've learned to not sweat the petty things, and not pet the sweaty things.” – Author unknown
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
Rock The Boats (per side)
Push-Ups
Week 2 – Day 4
“I've learned that depression is merely anger without enthusiasm.” – Author unknown
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 overhead med ball tosses and 15 reverse tosses each.
C – WOD
4 - 5 Rounds for Time of:
7 Side Plank Tube Rows (per side)
14 DB Thrusters
21 Dips
28 Bullwhips
150 Jump Rope
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