Week #3 of this session of classes!

Monday November 9, 2009

Week #2...Come get some!

Monday November 2, 2009
"Every great story on the planet happened when someone decided not to give up, but kept going no matter what." - Spryte Loriano
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: 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

Tuesday November 3, 2009
"The best way to predict the future is to create it." - Dr. Forrest C. Shaklee
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 Bent Over "Pull-ups"
30 Prisoner Squats
50 Bullwhips
100 Jump Rope

Thursday November 5, 2009
"I have learned to be content in whatever circumstances I am in." - Philippians 4:11 (NASB)
A. Dynamic Warm-up - Hip Mobility
B. Are you MENTAL?
WOD – 4 Rounds of:
1. 15 Alternating Thrusters
2. 20 Bicycles
3. 25 Mountain Climbers
4. 20 Rows
5. 15 Pushups
6. Full Court Sprint x 2

Friday November 6, 2009
"It is never too late to be what you might have been." - George Eliot
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 30-20-10
Box Jump
Renegade Rows (l & r)
Kettle Swings
SLDL (l & r)

New Session of Classes Begins Today!

Monday October 26, 2009
“If you're going through hell, keep going.”- Winston Churchill
A – Dynamic warm-up and calisthenics
B – Back to Back to Back
This workout consists of three (3) exercises performed in descending numbers fashion.
Move through to the next exercise station as soon as each preceding exercise is completed until all rounds are done.
1. Renegade Rows – 21, 15, 9 reps
2. Push-ups – 21, 15, 9
3. Single leg squats – 21, 15, 9 (per leg)
C – Back to Back to Back, Again
Same protocol as above.
1. 1 Arm Dumbbell Push-press – 21, 15, 9 (per arm)
2. Kettlebell Swings – 21, 15, 9
3. Ankle Touches – 21, 15, 9 (per side)

Tuesday October 27, 2009
Things I've learned as I've grown older: "I've learned that artificial intelligence is no match for natural stupidity."
A. Calisthenics, Planks and Bridging
B. The Outlaw Josie Wales
50 Squats
50 Push-ups
50 Obstacle jumps
50 Renegade Rows
50 Kettlebell Swings
50 Jumping Pullups
50 Walking lunges
50 Med Ball Slams
50 Sit-ups
50 Dumbbell Thrusters

Thursday October 29, 2009
"Contentment comes not so much from great wealth as from few wants." EPICTETUS
A. Dynamic Warm-up, Calisthenics
B. Partner Shuttle Runs with Mountain Climbers
C. Cool Hand Luke
2 laps around the facility
20 overhead squats with DB or KB
8 KB single leg r.d.l. (per leg)
5 Turkish get-ups with Dumbbell
3 to 4 rounds

Friday October 30, 2009
“A person who is successful has simply formed the habit of doing things that unsuccessful people will not do.” - Unknown
A. Dynamic Warm-up
B. Jump Rope series
C. The Dirty Dozen
12 Prisoner Squats
12 Dumb Bell Push Press
12 Burpees
12 Kettlebell Swings
12 Renegade Rows
12 Plia Lunges (per leg)
12 Box Jumps (17 - 24 inch box)
12 Reaching Planks (l & r)
12 Strongman Crunches (l &r)
12 Low Rows
12 Yard Tire push (up & back)
12 Wall Ball Tosses
2 to 4 rounds

Final week of this session

Monday October 19, 2009
“If you don't have time to do it right, when will you have time to do it over?”- John Wooden
A – Dynamic Warm-up & Calisthenics
B - Solo Cards
1. Flip 4 cards
2. Run 1 lap
3. Flip 8 cards
4. Run 2 laps
5. Flip 12 cards
6. Run 3 laps
7. Flip 8 cards
8. Run 2 laps
9. Flip 4 cards
10. Run 1 lap
Hearts = Prisoner Squats
Diamonds = Rows
Clubs = Pushup Variations
Spades = Reaching Planks
*Ace = 11
*Face cards = 10
JOKER = 10 reps of each exercise
Throw out the 2's, 3's and 4's

Tuesday October 20, 2009
"Only put off until tomorrow what you are willing to die having left undone." Picasso
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 Toss
- Renegade Row (total)
- Goblet squat with Kettle Bell
- Turkish Get ups w/ DB
- High step-up
**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

Thursday October 22, 2009
“The doctor of the future will give no medicine but interest his patients in the care of the human frame, in diet and in the cause and prevention of disease.” - Thomas Edison
A – Calisthenics
- Jumping Jacks
- Shuffle sprints
- Vertical hops
- Lateral hops
- Push-up Plank
- Plank
*20 seconds of each x 3 sets
1 minute of Burpees, As many as possible
B – Core Work!
**5 minutes per station
**10 reps per movement for as many rounds as you can in 5 minutes. Rest 1 minute, rotate to the next station
1. Tube Rows and Ankle touches (per side)
2. Kettle-bell high pull and Plank Flare Outs (l & r)
3. Lateral Barrier Jump and Dumbbell Push Press
4. Kettle bell Swings and Strongman Crunches (per side)
C – A Challenge in Reverse
1. Sprint in reverse the length of the court
2. Turkish Get-ups x 10 (total)
3. Reverse lunges x 10 per leg
Repeat for 3 – 5 rounds

Friday October 23, 2009
“The only thing worse than not having read a book in the last 90 days is not having read a book in the last 90 days and thinking it doesn’t matter.” - Jim Rohn
A. Dynamic Warm-up
B. Partner relay race - mountain climbers and shuttle run
C. Thrusters - Tube Rows - Slide Lunges...AMCRAP*
1. One arm Dumbbell thrusters x 30
2. Kneeling Tube Reach and Rows x 30
3. Slide Lunge x 30 total
*As many complete rounds as you can achieve in 25 minutes

Week #3 of the session of classes

Here we are at the third week of a glorious 4 week cycle of training at The Firestorm Fitness Systems Fat Burning Fit Camps and you're invited to come join us and get 2 weeks FREE! Just click here for more details or email me at steve@firestormfitness.com

Week 3 – 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 3 – Day 2
“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 3 – Day 3
"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)
PikesPlia Lunges (per leg)
Side Plank Row (per arm)
DB Push Press
10 reps each, AMRAP for 20 minutes

Week 3 – Day 4
"It is not enough to be busy. So are the ants. The question is: What are we busy about?" – Henry David Thoreau
A. Dynamic Warm-up
B. Fight Gone Bad in San Antonio
In this workout you have five stations - You move through each station after 60 seconds. This is a non-stop 5-minute circuit followed by a 2 minute rest.
Today is 3 rounds.
The stations are:
1. Slam ball
2. Burpees
3. DB Push Press
4. Box Jumps or High Steps ups
5. Siff Goblet Squats
**Rest 2 minutes**
*Repeat for THREE total rounds*
C. BONUS:
Sprint ends/run sides x 6 laps for time