Week #2 of Session 14

Week 2 - Day 1

“Success could care less about mistakes. Success loves action.” – Robert Ringer

A – Calisthenics and Planking
B – Let the Countdown Begin
Spiderman Push-ups
Slide Lunges (per leg)
Turkish Get-ups w/implement
21-18-15-12-9-6-3
* 75 Jump Rope after 21, 15, 9, 3
* 2 Laps After 18, 12, 6
C – Cool Down and Stretching

Week 2 - Day 2

"There is joy in work. There is no happiness except in the realization that we have accomplished something.” – Henry Ford

A – Dynamic Warm-up and Hip Mobility
B – My, oh my…
AMRAP in 20 Minutes:
7 Dumbbell Thrusters
7 Burpees
7 Tuck Jumps
7 Pikes
7 DB Clean and Press
7 Slide Ham Curls
7 Side Plank Tube Rows (per side)
C – Cool Down and Stretching

Week 2 - Day 3

“Whatever we plant in our subconscious mind and nourish with repetition and emotion will one day become a reality.” - Earl Nightingale

A – Calisthenics and Planking
B – Partner Wheelbarrow Sprints
C – Round and round
4 Rounds for Time of:
25 Push-ups
20 Dips
15 Single Leg DB Dead lifts
10 Burpees
5 Low Rows
15 yards Carpet Push x 1
D – Cool Down and Stretching

Week 2 - Day 4

"Energy and persistence conquer all things." – Benjamin Franklin

A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – Ooh, I don’t feel so good….
50 Box Jumps (or 50 Step-ups per leg)
40 Floor Wipers
30 Wall Ball Shots
20 Slide Ham Curls
10 Low Rope Push-ups
20 Slide Ham Curls
30 Wall Ball Shots
40 Floor Wipers
50 Box Jumps (or 25 Bulgarian Squats per leg)
D – Cool Down and Stretching

Week 1

Here we are at the first full week of classes in session # 14. Let's get to it:

Week 1 - Day 1

"Those who are too smart to engage in politics are punished by being governed by those who are dumber." - Plato

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
Prisoner Squats
Reverse Crunch
Push-Ups
C – Cool Down and Stretching

Week 1 - Day 2

“Knowing is not enough; you must apply. Willing is not enough; you must do.” - Johann Wolfgang von Goethe

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
D - Post Training Stretching

Week 1 - Day 3

"Achieve success in any area of life by identifying the optimum strategies and repeating them until they become habits." --Charles J. Givens

A – Dynamic Warm-up and Hip Mobility
B – Partner Shuttle Run with Tuck Jumps
C – WOD
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)
D – Cool Down & Stretching

Week 1 - Day 4

"There are costs and risks to a program of action, but they are far less than the long-range risks and costs of comfortable inaction." - John F. Kennedy

A – Calisthenics & Planking
B – Oh, this won’t be any fun!
WOD
40-30-20-10
DB Thrusters (35#, 20#)
Box Jumps
Pikes
1 lap after every round
C – Cool Down and Stretching

Firestorm Fitness Systems Fat Burning Fit Camps, Session #14

Happy New Year!

This session is replete with routines designed to shape, shift and shuffle your body into a work of art.

Don't believe me? Well check this out:

FREE DAY 1

"There is no telling how many miles you will have to run while chasing a dream."- Unknown

A - Dynamic Warm-up and Hip Mobility
B - Partner Sprints with Burpees, 3 rounds
C - WOD
3 to 5 rounds:
1) 8 - 10 Push-ups, 4 second pause in low position
2) 8 - 12 Bulgarian Squats (per leg), 4 second pause in low position
3) 5 low rows, 4 second pause in contracted position
4) 25 KB swings
Sprint 30 yards twice after each round
D. Cool Down and Stretching

FREE Day 2

"Some people dream of success while others wake up and achieve it."- Unknown

A - Static Stretching, Calisthenics and Active Warm-up
B - WOD
40-30-20-10
Rotational Med Ball Slams
Siff Squats (per leg)
Pikes
V-sit DB Press
C – Cool Down and Stretching

Week #4 of Session #13

Week 4 - Day 1
A – Dynamic Warm-up, Hip Mobility and Planking
B – Say Hello to my Little Friend!
40-30-20-10
Jumping Pull-ups
Bulgarian Squats (per leg)
Pikes
Push-ups
C – Cool Down and Stretching

Week 4 - Day 2
A – Active Warm-up, Jump Rope Drills & Mini-bands
B – Partner drills with sprints & med balls
C – 20 minutes of FIRE!
20 Minutes as Many Rounds as Possible of:
10 Siff Squats
8 Sit-Ups
6 Feet Elevated Dips
4 Burpees
2 Sprints
D – Cool Down and Stretching

Week 4 - Day 3
A – Calisthenics and Planking
B – Suicide Frogs with DB’s
C – Workout of the Day
4 Rounds for Time of:
10 Dips
2 x 50 Yard Sprints with Tire
20 Sitting V-posture DB Presses
1 x 15 yard Broad Jump Burpee Pass
20 Slam Ball
20 Pikes
10 DB Front Squats
D – Cool Down and Stretching

Week 4 - Day 4
A – Dynamic Warm-up and Hip Mobility
B – Say “Hello” to Christmas!
For Time:
1 Lap
40 Push-Ups
40 Squats with Hands Overhead
40 Reverse Crunches
40 Jump Rope
2 Laps
30 Push Press
30 Kettle Swings
30 Pull-Ups
30 Jump Rope
3 Laps
20 Wall Ball Shots
20 Bulgarian Squats (per leg)
20 Reverse Crunches
20 Jump Rope
4 Laps
C – Cool Down and Stretching

Week 3 of session #13

Week 3 - Day 1

"It is always your next move." – Napoleon Hill

A – Dynamic Warm-up and Hip Mobility
B – Partner Sprint Drills with 5 Burpees
C – Max Around The Block
5 rounds of:
1) Squats
2) Push-ups
3) Rope Rows
4) Reverse Crunch
5) Push Press
The rep scheme is as follows:
Round #1 – 1=Max # without stopping, 2=10, 3=15, 4=10, 5=15
Round #2 – 1=20, 2=Max # without stopping, 3=15, 4=15, 5=10
Round #3 – 1=20, 2=10, 3=Max # without stopping, 4=15, 5=10
Round #4 – 1=20, 2=10, 3=15, 4=Max # without stopping, 5=10
Round #5 – 1=20, 2=10, 3=15, 4=15, 5=Max # without stopping
D – Cool Down and Stretching

Week 3 - Day 2

"Nobody cares how much you know until they know how much you care." - Me

A – Calisthenics and Planking
B – Partner Sprints w/tires
C – Tuesday Training
For Time:
30 Chin to knees
20 DB Thrusters
10 Kettle Sumo High Pull
2 laps
20 Chin to knees
20 DB Thrusters
20 Kettle Sumo High Pull
2 laps
10 Chin to knees
20 DB Thrusters
30 Kettle Sumo High Pull
2 laps
D – Cool Down and Stretching

Week 3 - Day 3

"It is better to deserve honors and not have them than to have them and not deserve them." - Mark Twain

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.
C – Cool Down and Stretching

Week 3 Day 4

"The truth of the matter is that you always know the right thing to do. The hard part is doing it." - General H. Norman Schwarzkopf

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)
*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 16 twisting push-ups.
*4 rounds*
D. Jumping Jehosophats…
1. 30 Jumping Lunges
2. 30 Dips
3. Run twice around court
*4 rounds*
E. Post Training Stretching