Session #9 of the Firestorm!

Here it is! Another session of the Firestorm Fitness System Fat Burning Fit Camp.

Let's get this show on the road!

Week 1 – Day 1

"Action is the foundational key to all success." Unknown

A) Dynamic Warm-up and Hip Mobility
B) Jump Rope Series
Partner up. Partner A jumps rope while running to the wall and back while partner B jumps in place. Repeat three times.
C) Tabata Squats
20 seconds of work, 10 seconds of rest x 8 rounds
D) Towers of Power
Perform each of the following movements in order of their appearance. Two rounds of 12 minutes each.
1) DB Push-up with Row x 10
2) Turkish Get-up with Sandbag x 12
3) Walking Lunge with Twist with Med Ball x 15 per leg
4) Kettlebell Swing x 20
5) Toe Touch Crunches with Feet Elevated x 25
6) Ground & Sky Squats x 15
E) Cool Down and Stretching

Week 1 – Day 2

"Iron rusts from disuse; stagnant water loses its purity and in cold weather becomes frozen; even so does inaction sap the vigor of the mind." Leonardo Da’ Vinci

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. Bench Jumps or High Steps ups
5. Kettle bell Swings
**Rest 2 minutes**
*Repeat for THREE total rounds*
C. Run 6 laps for time
D. Post Training Stretching

Week 1 – 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 - Hip Mobility - Court Skips
B. Team races!
Divide the camp into TWO teams. Each team has 3 Slam Balls, 3 Sit-up stations, 3 Burpee stations, 2 kettle bells and 1 long runway. Score as many points as you can on each station. We will play two 12 - 15 minute games
1. Sprint with tire to end of court and back = 1 point
2. Burpee x 10 = 1 point
3. Slam Ball x 15 = 1 point
4. Kettle bell Swings x 20 = 1 point
5. Sit-ups x 25 = 1 point
C. Post Training Stretching

Week 1 – Day 4

"Think of yourself as on the threshold of unparalleled success. A whole, clear, glorious life lies before you. Achieve. Achieve." -Andrew Carnegie

A – Dynamic Warm-up & Jumping Rope
B – “Just a roll of the dice!”
Set-up 6 stations of varying movements. Roll the dice to find out what station to progress to and perform the exercise stated at that particular station. Play 2 games.
Time limit for each game = 15 minutes
C – Post training stretching

Weel #4 of Session # 8

Summertime is here, and it's a great time to be a Firestormer!

Here's this weeks events:

Monday June 18 - Week 4 - Day 1

"The turning point toward change and action is not the infilling of the mind but the exercising of the will."- Chris Widener

A. Dynamic Warm-up & Hip Mobility
B. Partner Shuttle run competition
1. Sprint 20 yards out, 20 mountain climbers, 20 yards back
2. Partner goes
3. Sprint 40 yards out, 20 mountain climbers, 40 yards back
4. Partner goes
*Repeat for 3 total rounds*
C. Team Races with the Toys!
We will play two 12 minute games
1. Burpee x 15 = 1 point
2. Slam Ball x 20 = 1 point
3. Kettle bell Swings x 25 = 1 point
4. Dips x 30 = 1 point
6. Tire sprint 60 yards out then back = 1 point
D. Post Training Stretching

Tuesday June 19 - Week 4 – Day 2

"We must all suffer one of two things: the pain of discipline or the pain of regret."- Jim Rohn

A. Calisthenics - Hip mobility
B. Tabata Style Superset
1. 20 seconds of Rows
2. 10 Seconds rest
3. 20 seconds of Push-ups
4. 10 Seconds rest
*repeat for 8 rounds, 8 total minutes*
**Score your total amount of reps**
C. Leg Warmer
1. Sprint ends, run sides
2. 15 Push-ups
3. 30 Walking Lunges
4. Sprint side, run the rest
5. 15 Star Jumps
*As many complete rounds as possible in 18-21 minutes*
D. Post training Stretching

Thursday June 21 - Week 4 – Day 3

“Wanting, or intending, is the beginning of the Creating Process, and without it, no deliberate creation will occur. But most of you are suppressing your desires, to avoid disappointment.”- Esther Hicks

A. Calisthenics - Hip mobility
B. Team Training
Break into teams of three to four.
GAME ONE = 12 minutes:
Run twice around the court:
20 Kettlebell Swings
20 Dips
20 Total walking lunges
Mark a point for your team
GAME TWO = 12 minutes:
Run twice around the court:
20 Total step-ups
20 Pushups
20 Total Reverse Lunges
Mark a point for your team
C. Stretching


Friday June 22 - Week 4 – Day 4

"You can do anything if you have enthusiasm. Enthusiasm is the yeast that makes your hopes rise to the stars. With it, there is accomplishment. Without it there are only alibis." - Henry Ford

A. Calisthenics - Hip mobility
B. Bottom to Bottom Tabata Squats
20 seconds of work, 10 seconds of a static hold in the bottom squat position repeated for 8 straight sets. Your score is the TOTAL amount of reps you get over all 8 sets
C. Rope Rows and...
1. Renegade Rows x 20
2. Broad Jump x the width of a basketball court
3. Walking Lunge the width of a basketball court TWICE
4. Sprint width of court, jog the length x 2
*Repeat for as many full rounds as you can in 23-28 minutes*
D. Stretching

Week #3 of Session #8

Wow, are we three weeks into this session already? Time flies by when the pounds come stripping off. And with summer right on top of us, it couldn't happen at a better time.

Here's this weeks protocols:

Monday June 11 - Week 3 - Day 1

"Excess on occasion is exhilarating. It prevents moderation from acquiring the deadening effect of a habit."- W. Somerset Maugham

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 arm
Partner #2 does as many rows as possible until partner #1 is done
*Switch roles and repeat until both have completed 3 rounds.
D - Big circuit
1. Burpees x 12
2. 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

Tuesday June 12 - Week 3 - Day 2

"Motivation is an inner force that compels behavior. Your inner drives will propel you further and faster than external perks."- Denis Waitley

A – Calisthenics
- Jumping jacks
- Shuffle splits
- Mountain climbers
- Burpees
- Push-up plank
- Plank
*20 seconds each X 2 sets
B – Peripheral Heart Action
*Your score is the TOTAL amount of reps you get over the entire circuit
*Do not partition your effort – Leave nothing on the playing field
1. Kettle bell swings x 30 seconds
2. Ring rows x 30 seconds
3. Dumbbell push press x 30 seconds
4. Burpees x 30 seconds
*Repeat starting at the kettle bell swings for 4 complete rounds, 8 total minutes
C – It’s in the Cards
Split into teams of 3 to 4.
Each team has their own deck of cards. Each person on the team flips their own card. Play until all cards are gone.

Round 1:
Diamonds = Chin to knees
Hearts = Burpees
Spades = Squat jumps
Clubs = Push-ups
Joker = 10 reps of EACH movement!
Ace = 11 reps
Face cards = 10 reps
Throw out 2, 3 & 4

Round 2:
Joker is a multiplier!
Flip a Joker and reps are multiplied by 2. Ex: 7 become 14, 11 becomes 22.
Flip a second Joker and revert back to normal. All else remains the same.
D – Post Training Stretching

Thursday June 14 - Week 3 - Day 3

"I attribute my success to this - I never gave or took any excuse." - Florence Nightingale

A -- Jump Rope Series and Planks
B -- Diablo Medicine Ball Toss w/ 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*
C -- The Magnificent Seven
7 Pistols right leg
7 KB or DB snatches right arm
7 pistols, left leg
7 KB or DB snatches left arm
7 rows
7 Burpees
7 knees to elbows
7X’s for speed and time
D -- Post Training Stretching

Friday June 15 - Week 3 - Day 4

"The great thing in the world is not so much where we stand, as in what direction we are moving." - Oliver Wendell Holmes

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, and 10.
- Wall Ball High Toss
- Renegade Rows
- Goblet squat with Dumbbell or Kettle Bell
- Turkish Get ups
- 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
D- Post Training Stretching

Week #2 of Session #8

The Firestorm is getting hotter and hotter!

Here is this week's training protocol:

Monday June 4 - Week 2 - Day 1

"Hard work is straight line and luck is a curved line. Follow the straight line and the curved line will follow you."-Anonymous

A. Calisthenics - Hip Mobility – Team Tag
B. Team races with the Ramp!
Divide the camp into TWO teams. Each team has 3 Slam Balls, 3 Sit-up stations, 3 Burpee stations, 3 kettle bells and the length of the court. Score as many points as you can on each station.
We will play two 15 minute games
Game ONE:
1. Court Sprint = 1 point
2. Wall Ball x 12 = 1 point
3. Kettle bell squat high pulls x 20 = 1 point
4. 45 second plank = 1 point
5. Dips x 20 = 1 point
Game TWO:
1. Court Sprint = 1 point
2. Slam Ball x 14 or Slam ball burpees x 7 = 1 point
3. Kettlebell high pulls x 20 or Kettlebell high pull burpees x 10= 1 point
4. 60 second plank or Sandbag Get-ups x 10 = 1 point
5. Dips x 20 or Dips to a squat jump x 12 = 1 point
C. Post Training Stretching

Tuesday June 5 - Week 2 - Day 2

"When you've been defeated and you feel hopeless and all you want to do is feel sorry for yourself, this is the time when a true champion evolves; to pick themselves up and keep going no matter how many times they've fallen in the past." –Anonymous

A. Calisthenics - Hip Mobility
B. Small Group Training
Teams of 3 people each
First game:
1. Sprint ends, skip sides
2. 100 Rows
3. 100 Dumbbell push press
4. Sprint ends, skip sides
5. 100 Ankle touches
6. 50 Burpees

Second game:
1. 2 laps around court
2. 100 Rows
3. 100 Goblet squats
4. 2 x around court
5. 100 Ankle touches
6. 100 Jump Squats

Third game:
1. Sprint ends, run sides x 2
2. 100 Dumbbell push press
3. 100 Goblet squats
4. 2 x around court
5. 100 Reverse Crunches
6. 100 Jump Squats

Fourth Game:
1. Once around court
2. 100 dumbbell thrusters
3. 100 Ground and Sky squats
4. Once around court
5. 100 Heels to ceiling
6. 100 Rows
C. Post Training Stretching

Thursday June 7 - Week 2 - Day 3

"Think of yourself as on the threshold of unparalleled success. A whole, clear, glorious life lies before you. Achieve. Achieve." -Andrew Carnegie

A. Dynamic Warm-up - Cal's - Hip Mobility
B. Squat Circuits
Jump Squats: 20 seconds
Full Squats: 20 seconds
Sit and hold (half squat): 20 seconds
*Repeat 3 x round for 3 total minutes*
C. 4 x 4, Fun in the factory
In this workout you have 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. Dips
2. Ring Rows
3. Burpees
4. Split Squats
**Rest 2 minute**
*Repeat for FOUR total rounds*
D. Post Training Stretching

Friday June 8 - Week 2 - Day 4

"A coach is someone who tells you what you don't want to hear, who has you see what you don't want to see, so you can be who you have always known you could be." -Tom Landry

A. Hip Mobility, Cal's and Ramp Sprint
B. 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
C. Serve it up
1. Run once around court
2. Perform 10 Push-ups
3. Perform 15 Walking Lunge each leg
4. Sprint to end of court and back
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
*Repeat circuit starting at the beginning*
**As many complete rounds as you can in 25-30 minutes**
D. Post Training Stretching

Firestorm Fitness Fat Burning Fit Camp Exercise Schedule - Session #8

It's a new camp and a new attitude. Let's get right to it!

Week 1 – Day 1

“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. Keep track of total time to finish and write on board.
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. Keep track of total time to finish and write on board.
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)
D. – Run 3 laps around gym for time.
E. – Post Training Stretching

Week 1 – Day 2

“Always aim for achievement and forget about success.” Helen Hayes

A. Calisthenics - Hip Mobility - Court Skips
B. The Big Nasty
1. Sprint down court and back
2. Dips x 25
3. Walking Lunge x 25 yards
4. Jumping Pull-ups x 12
5. Sprint to end of court, back pedal return
6. Broad Jump x 25 yards
7. Sprint to end of court, carioca back
8. Pushups x 25
*Repeat for as many complete rounds as you can between 29-33 minutes*
Expected range from 5 - 8 rounds
C. Post Training Stretching

Week 1 – Day 3

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” Thomas Jefferson

A. Dynamic Warm-up
B. TAG!
C. Jump squats...
1. Spiderman push-ups x 10
2. Jump squats x 15
3. Knees to elbows or chin to knees x 20
*As many rounds as you can in 12 minutes
D. Creep along...
1. Bear crawl x 15 yards
2. Walking lunge-squat jump x 20 yards
3. Duck Walk x 35 yards
3. Sprint for distance x 60 yards
*As many rounds as you can in 12 minutes
E. Post Training Stretching

Week 1 – Day 4

“Everything can be taken from a man but the last of his human freedoms, the right to choose one’s attitude in any given set of circumstances – the right to choose one’s own way.” Dr. Victor Frankl

A – Dynamic Warm-up & Jumping Rope
B – “Just a roll of the dice!”
Set-up 6 stations of varying movements. Roll the dice to find out what station to progress to and perform the exercise stated at that particular station. Play 2 games.
Time limit for each game = 12 -14 minutes
C – Post training stretching