Alright...the last week in this 26th session of classes at the most dynamic, fun and successful men's and women's fat loss and fitness program in San Antonio, The Firestorm Fitness Systems Fat Burning Fit Camps. Remember, every program I offer carries a "double your money back guarantee" of success AND new members in the class receive 2 WEEKS FREE!
Come get some!
Week 4 - Day 1
"Hard training, easy combat; easy training, hard combat" – Marshal Suvorov
A – Dynamic Warm-up and Hip Mobility
B – Say “Hello” to Spring!
For Time:
1 Lap
40 Push-Ups
40 Squats with Hands Overhead
40 Strongman Crunches
40 Jump Rope
2 Laps
30 Push Press
30 Kettle Swings
30 Rows
30 Jump Rope
3 Laps
20 Wall Ball Shots (Deep Squat)
20 Bulgarian Squats (per leg)
20 Strongman Crunches
20 Jump Rope
4 Laps
Week 4 - Day 2
"Action without thought is a form of insanity; Thought without action is a crime." – Albert Einstein
A – Dynamic Warm-up and Hip Mobility
B – Just a roll of the dice
Six stations are set-up around the court.
Roll the die to determine what station to
progress to and follow the instructions at
that station. We will play two twelve
minute games.
Week 4 - Day 3
"He's soft and he's fat and he's wearing my clothes and he's getting too old and he was born on my birthday and I'm afraid if I stop running, he'll catch up with me." - The Nike poster definition of masters athlete motivation
A – Calisthenics and Planking
B. Travel time
1. Walking Kettlebell Swings x 15 yards
2. Broad Jump Burpee x 30 yards (15 out, 15 back)
*3 - 4 rounds*
C. Sprints, Wall Ball, Slam Ball Combo with a Twist
Sprints 40 yards and back.
Perform one wall ball shot followed immediately by one slam ball shot.
When the required number of reps is completed, immediately progress to the twisting pushups.
Repeat for the required number of sets.
1. Sprint 40 yards and back.
2. Perform a total of 25 wall ball shots and 25 slam ball shots.
3. Perform Strongman Crunches
*3 - 4 rounds*
D. Jumping Jehosophats…
1. 30 Jumping Lunges
2. 30 Dips
3. Run twice around court
*3 - 4 rounds*
Week 4 - Day 4
"The desire to win is born in most of us. The will to win is a matter of training. The manner of winning is a matter of honour." – Margaret Thatcher
A – Calisthenics and Planking
B – Partner Sprints with Mountain Climbers
C – Round and round
4 Rounds for Time of:
25 Spiderman Push-ups
20 Feet Elevated Dips
15 Single Leg DB Dead lifts
10 Burpees
5 Low Rows
1 10 yards Lane Pass Spider Crawl (Keep the Hips Down)
Sunday, April 5, 2009
Sunday, March 29, 2009
Here we are at the third week of the 26th session of the Firestorm Fitness Systems Fat Burning Fit Camps. For over 2 years now, San Antonio's FAVORITE fat loss and fitness hot spot and bootcamp for men and women. Come see what all the NOISE is about!
Week 3 - Day 1
"Anyone who can walk to the welfare office can walk to work." - Al Capp
A. Dynamic Warm-up & Hip Mobility
B. Partner Shuttles with Burpees
C. “300” Training
25x Rows
50x Kettle Bell Swings
50x Push-ups
50x Box Jump @ 17 - 24” box (Alt is Bulgarian Squat per leg)
50x Floor Wipers
50x 1 Arm DB Clean and Press (DB or KB must touch floor between reps)
25x Rows
Week 3 - Day 2
"Everything comes to him who hustles while he waits." - Thomas A. Edison
A. Active Stretching, Calisthenics and Flexibility
B. Partner Drills - Wheelbarrows
C. Climbing the Ladder!
Mountain Jumpers x 1, Squat Jump x 2, Bench Dips x 3
Mountain Jumpers x 2, Squat Jump x 4, Bench Dips x 6
Mountain Jumpers x 3, Squat Jump x 6, Bench Dips x 9
Mountain Jumpers x 4, Squat Jump x 8, Bench Dips x 12
Mountain Jumpers x 5, Squat Jump x 10, Bench Dips x 15
Mountain Jumpers x 6, Squat Jump x 12, Bench Dips x 18
Mountain Jumpers x 7, Squat Jump x 14, Bench Dips x 21
Mountain Jumpers x 8, Squat Jump x 16, Bench Dips x 24
Mountain Jumpers x 9, Squat Jump x 18, Bench Dips x 27
Mountain Jumpers x 10, Squat Jump x 20, Bench Dips x 30
Week 3 - Day 3
"Great ideas originate in the muscles." - Thomas A. Edison
A. Dynamic Warmup and Hip Mobility
B. By the dozen...
12 rounds for time:
Jump Rope x 100
Kettlebell High Pull x 10
Burpees x 10
Medicine Ball Slams x 10
Week 3 - Day 4
"Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don't turn up at all." - Sam Ewing
A – Calisthenics and Planking
B – Partner Sprints and Get-ups
C - Crazy Eights Workout
8 Pull Ups or Low Rows
18 Box Jumps
8 Dips
18 Decline Push Ups
3 - 5 rounds for time
Week 3 - Day 1
"Anyone who can walk to the welfare office can walk to work." - Al Capp
A. Dynamic Warm-up & Hip Mobility
B. Partner Shuttles with Burpees
C. “300” Training
25x Rows
50x Kettle Bell Swings
50x Push-ups
50x Box Jump @ 17 - 24” box (Alt is Bulgarian Squat per leg)
50x Floor Wipers
50x 1 Arm DB Clean and Press (DB or KB must touch floor between reps)
25x Rows
Week 3 - Day 2
"Everything comes to him who hustles while he waits." - Thomas A. Edison
A. Active Stretching, Calisthenics and Flexibility
B. Partner Drills - Wheelbarrows
C. Climbing the Ladder!
Mountain Jumpers x 1, Squat Jump x 2, Bench Dips x 3
Mountain Jumpers x 2, Squat Jump x 4, Bench Dips x 6
Mountain Jumpers x 3, Squat Jump x 6, Bench Dips x 9
Mountain Jumpers x 4, Squat Jump x 8, Bench Dips x 12
Mountain Jumpers x 5, Squat Jump x 10, Bench Dips x 15
Mountain Jumpers x 6, Squat Jump x 12, Bench Dips x 18
Mountain Jumpers x 7, Squat Jump x 14, Bench Dips x 21
Mountain Jumpers x 8, Squat Jump x 16, Bench Dips x 24
Mountain Jumpers x 9, Squat Jump x 18, Bench Dips x 27
Mountain Jumpers x 10, Squat Jump x 20, Bench Dips x 30
Week 3 - Day 3
"Great ideas originate in the muscles." - Thomas A. Edison
A. Dynamic Warmup and Hip Mobility
B. By the dozen...
12 rounds for time:
Jump Rope x 100
Kettlebell High Pull x 10
Burpees x 10
Medicine Ball Slams x 10
Week 3 - Day 4
"Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don't turn up at all." - Sam Ewing
A – Calisthenics and Planking
B – Partner Sprints and Get-ups
C - Crazy Eights Workout
8 Pull Ups or Low Rows
18 Box Jumps
8 Dips
18 Decline Push Ups
3 - 5 rounds for time
Sunday, March 22, 2009
Week #2 of Session #26
Alright...week 2 of the most dynamic, fun and successful men's and women's fat loss and fitness program in San Antonio, The Firestorm Fitness Systems Fat Burning Fit Camps. Remember, every program I offer carries a "double your money back guarantee" of success AND new members in the class receive 2 WEEKS FREE!
So what have you got to lose...but the fat?
Week 2 - Day 1
"A man who carries a cat by the tail learns something he can learn in no other way." - Mark Twain
A. Calisthenics - Hip mobility
B. Tabata Style Superset
1. 20 seconds of Pushups
2. 10 Seconds rest
3. 20 seconds of Squats
4. 10 Seconds rest
*repeat for 8 rounds, 8 total minutes*
C. Leg Warmer
1. Sprint ends, run sides
2. 30 Dips
3. 30 Walking Lunges
4. Sprint 1 side, run the rest
5. 15 Star Jumps
*As many complete rounds as possible in 18-21 minutes*
Week 2 - Day 2
"All that I know I learned after I was thirty." - Georges Clemenceau
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:
10 Rows
30 1 Foot Elevated Prisoner Squats (15 per side)
50 Bullwhips
100 Jump Rope
Week 2 - Day 3
"Do you know the difference between education and experience? Education is when you read the fine print; experience is what you get when you don't." - Pete Seeger
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 40-30-20-10
Box Jump
Push-Ups
Kettle Swings
Push-Press
Week 2 - Day 4
"Human beings, who are almost unique in having the ability to learn from the experience of others, are also remarkable for their apparent disinclination to do so." - Douglas Adams
A. Dynamic Warm-up & Hip Mobility
B. Partner Shuttles with Burpees
C. “300” Training
25x Rows
50x Kettle Bell Swings
50x Push-ups
50x Box Jump @ 17 - 24” box (Alt is Bulgarian Squat per leg)
50x Floor Wipers
50x 1 Arm DB Clean and Press (DB or KB must touch floor between reps)
25x Rows
So what have you got to lose...but the fat?
Week 2 - Day 1
"A man who carries a cat by the tail learns something he can learn in no other way." - Mark Twain
A. Calisthenics - Hip mobility
B. Tabata Style Superset
1. 20 seconds of Pushups
2. 10 Seconds rest
3. 20 seconds of Squats
4. 10 Seconds rest
*repeat for 8 rounds, 8 total minutes*
C. Leg Warmer
1. Sprint ends, run sides
2. 30 Dips
3. 30 Walking Lunges
4. Sprint 1 side, run the rest
5. 15 Star Jumps
*As many complete rounds as possible in 18-21 minutes*
Week 2 - Day 2
"All that I know I learned after I was thirty." - Georges Clemenceau
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:
10 Rows
30 1 Foot Elevated Prisoner Squats (15 per side)
50 Bullwhips
100 Jump Rope
Week 2 - Day 3
"Do you know the difference between education and experience? Education is when you read the fine print; experience is what you get when you don't." - Pete Seeger
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 40-30-20-10
Box Jump
Push-Ups
Kettle Swings
Push-Press
Week 2 - Day 4
"Human beings, who are almost unique in having the ability to learn from the experience of others, are also remarkable for their apparent disinclination to do so." - Douglas Adams
A. Dynamic Warm-up & Hip Mobility
B. Partner Shuttles with Burpees
C. “300” Training
25x Rows
50x Kettle Bell Swings
50x Push-ups
50x Box Jump @ 17 - 24” box (Alt is Bulgarian Squat per leg)
50x Floor Wipers
50x 1 Arm DB Clean and Press (DB or KB must touch floor between reps)
25x Rows
Friday, March 13, 2009
Welcome to this, the 26th session of San Antonio's finest fitness class, The Firestorm Fitness Systems Fat Burning Fit Camps. If you're really serious about dropping the fat and getting into summertime swimsuit shape, then this guaranteed success "adventure" is for you! Remember, all new members get 2 weeks FREE!
Week 1 - Day 1
"A man begins cutting his wisdom teeth the moment he bites off more than he can chew." - Herb Caen
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
25 Burpees
50 Pushups
75 Reverse Crunches
100 Walking Lunges (50 per leg)
125 Squats
150 Mountain Climbers (total)
Week 1 - Day 2
"He who devotes sixteen hours a day to hard study may become at sixty as wise as he thought himself at twenty." - Mary Wilson Little
A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – WOD
3 - 4 Rounds for time of:
100 Jump Rope
25 Low Rows
50 Bicycles or Reverse Crunches
25 DB Deep Squat Thrusters
Week 1 - Day 3
"Nine-tenths of wisdom is being wise in time." - Theodore Roosevelt
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 – Slide Hamstring Curls
15 – Wall Ball Shots
10 – Single Leg Squats per leg (either Bulgarian or pistol)
2 laps*
3 - 4 complete rounds for time
Week 1 - Day 4
"Some folks are wise and some are otherwise." - Tobias Smollet
A – Calisthenics and Stretching
B – Meat & Potatoes
4 to 6 rounds for time of:
15 Pikes
10 Hip/thigh extension on a ball (per leg)
5 Turkish Get-ups per side, w/ implement
10 Dumbbell Thrusters
15 yard Broad-jump Burpees
2 x Sprint 30 yards
Week 1 - Day 1
"A man begins cutting his wisdom teeth the moment he bites off more than he can chew." - Herb Caen
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
25 Burpees
50 Pushups
75 Reverse Crunches
100 Walking Lunges (50 per leg)
125 Squats
150 Mountain Climbers (total)
Week 1 - Day 2
"He who devotes sixteen hours a day to hard study may become at sixty as wise as he thought himself at twenty." - Mary Wilson Little
A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – WOD
3 - 4 Rounds for time of:
100 Jump Rope
25 Low Rows
50 Bicycles or Reverse Crunches
25 DB Deep Squat Thrusters
Week 1 - Day 3
"Nine-tenths of wisdom is being wise in time." - Theodore Roosevelt
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 – Slide Hamstring Curls
15 – Wall Ball Shots
10 – Single Leg Squats per leg (either Bulgarian or pistol)
2 laps*
3 - 4 complete rounds for time
Week 1 - Day 4
"Some folks are wise and some are otherwise." - Tobias Smollet
A – Calisthenics and Stretching
B – Meat & Potatoes
4 to 6 rounds for time of:
15 Pikes
10 Hip/thigh extension on a ball (per leg)
5 Turkish Get-ups per side, w/ implement
10 Dumbbell Thrusters
15 yard Broad-jump Burpees
2 x Sprint 30 yards
Friday, March 6, 2009
Spring Break - Off Week Training
This is our "off week" from training at the Factory, so you're on your own. But fear not, I've given you some guidelines to work from. I hope you enjoy them and we'll see you on the 16th here.
Click on any of the links below to see a demonstration of the exercise.
Day One
Do a good warm-up and then…
1. Bottom-2-Bottom Tabata Squats x 6 intervals(1 interval = 20 seconds of work, 10 seconds of rest)
2. Run 400 Meters
3. 15 Push-Ups
4. 35 Hands Held Overhead Siff Lunges (on the balls of your feet)
5. Bottom-2-Bottom Tabata Squats x 4 Intervals
6. Run 800 Meters
7. 15 Push-Ups
8. 35 Hands Held Overhead Siff Lunges
9. Bottom-2-Bottom Tabata Squats x 6 Intervals
10. Run 400 Meters
Day Two
Do a good warm-up and then…
As Many Rounds as Possible (AMRAP) in 20 Minutes:
7 Turkish Get-ups
7 Burpees
7 Squat Jumps
7 Reverse Crunches
7 Dips
7 Hip/Thigh Extensions (per leg)
7 Pliá Lunges
Day Three
Do a good warm-up and then…
Round 1
Squats: 24 reps
Alternating Lunges: 12 reps each leg
Alternating Jumping Lunge : 12 reps each leg
Squat Jumps: 24 reps
**Time the set, rest the same time it took you to do the set and repeat.
Round 2
21, 15, 9 with a sprint
Reverse Crunch
Spiderman Push-up
Bench Dips
2 x 30 yard sprint (perform at the end of each segment of 21, 15, and 9)
Day Four
Do a good warm-up and then…
1. Sprint 40 yards and skip back
2. 25 Close Grip Pushups
3. Walking Lunge x 25 yards
4. 30 Bicycles (click the link for a demo)
5. Sprint 40 yards and back pedal return
6. Broad Jump x 25 yards
7. Sprint 40 yards, carioca back
8. Pushups x 15
*Repeat for as many complete rounds as you can in 25 minutes*
Click on any of the links below to see a demonstration of the exercise.
Day One
Do a good warm-up and then…
1. Bottom-2-Bottom Tabata Squats x 6 intervals(1 interval = 20 seconds of work, 10 seconds of rest)
2. Run 400 Meters
3. 15 Push-Ups
4. 35 Hands Held Overhead Siff Lunges (on the balls of your feet)
5. Bottom-2-Bottom Tabata Squats x 4 Intervals
6. Run 800 Meters
7. 15 Push-Ups
8. 35 Hands Held Overhead Siff Lunges
9. Bottom-2-Bottom Tabata Squats x 6 Intervals
10. Run 400 Meters
Day Two
Do a good warm-up and then…
As Many Rounds as Possible (AMRAP) in 20 Minutes:
7 Turkish Get-ups
7 Burpees
7 Squat Jumps
7 Reverse Crunches
7 Dips
7 Hip/Thigh Extensions (per leg)
7 Pliá Lunges
Day Three
Do a good warm-up and then…
Round 1
Squats: 24 reps
Alternating Lunges: 12 reps each leg
Alternating Jumping Lunge : 12 reps each leg
Squat Jumps: 24 reps
**Time the set, rest the same time it took you to do the set and repeat.
Round 2
21, 15, 9 with a sprint
Reverse Crunch
Spiderman Push-up
Bench Dips
2 x 30 yard sprint (perform at the end of each segment of 21, 15, and 9)
Day Four
Do a good warm-up and then…
1. Sprint 40 yards and skip back
2. 25 Close Grip Pushups
3. Walking Lunge x 25 yards
4. 30 Bicycles (click the link for a demo)
5. Sprint 40 yards and back pedal return
6. Broad Jump x 25 yards
7. Sprint 40 yards, carioca back
8. Pushups x 15
*Repeat for as many complete rounds as you can in 25 minutes*
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