Here we are at the last week of the 25th session of the Firestorm Fitness Systems Fat Burning Fit Camps. For over 2 years now, San Antonio's FAVORITE fat loss and fitness stop for men and women. Come see what all the NOISE is about!
Week 5 - Day 1
"As you walk down the fairway of life you must smell the roses, for you only get to play one round." - Ben Hogan
A - Dynamic warm-up & hip mobility
B - WOD
Walking lunge 100 ft.
21 Rows
21 Pikes
Walking lunge 100 ft.
18 Rows
18 Pikes
Walking lunge 100 ft.
15 Rows
15 Pikes
Walking lunge 100 ft.
12 Rows
12 Pikes
Walking lunge 100 ft.
9 Rows
9 Pikes
Walking Lunge 100 ft.
6 Rows
6 Pikes
Week 5 - Day 2
"Baseball is a game where a curve is an optical illusion, a screwball can be a pitch or a person, stealing is legal and you can spit anywhere you like except in the umpire's eye or on the ball." - James Patrick Murphy
A – Active Warm-up & Mini-bands
B – Partner drills with sprints & med balls
C – 20 minutes of FIRE!
20 Minutes as Many Rounds as Possible of:
10 Hands Overhead Siff Squats
8 Reverse Crunches
6 Feet Elevated Dips
4 Burpees
2 30 yard sprints
Week 5 - Day 3
"I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed." - Michael Jordan
A – Calisthenics and Planking
B – Workout of the Day
4 Rounds for Time of:
10 Dips
2 x 60 Yard Sprints with Tire
20 Sitting V-posture DB Presses
1 x 15 yard Broad Jump Burpee Pass
20 Slam Ball
20 Pikes
10 Goblet Squats w/KB
Week 5 - Day 4
"If winning isn't everything, why do they keep score?" - Vince Lombardi
A – Dynamic Warm-up and Hip Mobility
B – Partner Sprints with Burpees
C – WOD
As Many Rounds As Possible in 25 Minutes of...
Spider Crawl x 10 yards
Suicide Sprint x 100 yards
Slam Ball in Ladder (every other rung)
2 laps
Wall Ball Shots x 20
Renegade Push-up & Rows x 10 per arm
Walking Pikes x 15 steps
Single-Arm Snatch w/DB or KB x 10 per arm
Saturday, February 28, 2009
Sunday, February 22, 2009
Week #4 of Session #25
Welcome to the Firestorm! This is week #4 of the special 5 week session of the Firestorm Fitness Systems Fat Burning Fit Camps - your finest fat burning resource in San Antonio...GUARANTEED! Come Get Some!
Week 4 - Day 1
"A person without a sense of humor is like a wagon without springs. It's jolted by every pebble on the road." - Henry Ward Beecher
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 Prisoner Squats
50 Bullwhips
125 Jump Rope
Week 4 - Day 2
"Humor is mankind's greatest blessing." - Mark Twain
A - Dynamic warmup & hip mobility
B - Epiphany
4 - 5 rounds for time of:
10 Renegade Row and Press per side
10 Spiderman Push-up per side
10 Walking Lunge & Twist w/MB per side
10 Chin-to-knees per side
10 Bulgarian Siff Split Squats per side
Week 4 - Day 3
"A taste for irony has kept more hearts from breaking than a sense of humor, for it takes irony to appreciate the joke which is on oneself." - Jessamyn West
A – Calisthenics and Planking
B – Partner Sprints & Burpees
C – Thursday Training
For Time:
30 Russian Twists w/MB
20 Jumping Squats w/ DB (W – 15 - 20, M – 20 - 25)
10 Renegade Rows
2 X 30 yard sprints
20 Russian Twists w/ MB
20 Jumping Squats w/ DB
20 Renegade Rows
2 X 30 yard sprints
10 Russian Twists w/ MB
20 Jumping Squats w/ DB
30 Renegade Rows
2 X 30 yard sprints
Week 4 - Day 4
"I have a fine sense of the ridiculous, but no sense of humor." - Edward Albee
A. Hip Mobility - Cal's
B. Riverfront Gambling - Team training
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Burpee
Spades = Pushup
*Ace = 11
*Face cards = 10
We threw out the 2's, 3's and 4's
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Second Game - ALL REPS ARE DOUBLED!:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Dip
Flip a JOKER = Entire team sprints the court, plus you do 20 reps of each exercise!
Week 4 - Day 1
"A person without a sense of humor is like a wagon without springs. It's jolted by every pebble on the road." - Henry Ward Beecher
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 Prisoner Squats
50 Bullwhips
125 Jump Rope
Week 4 - Day 2
"Humor is mankind's greatest blessing." - Mark Twain
A - Dynamic warmup & hip mobility
B - Epiphany
4 - 5 rounds for time of:
10 Renegade Row and Press per side
10 Spiderman Push-up per side
10 Walking Lunge & Twist w/MB per side
10 Chin-to-knees per side
10 Bulgarian Siff Split Squats per side
Week 4 - Day 3
"A taste for irony has kept more hearts from breaking than a sense of humor, for it takes irony to appreciate the joke which is on oneself." - Jessamyn West
A – Calisthenics and Planking
B – Partner Sprints & Burpees
C – Thursday Training
For Time:
30 Russian Twists w/MB
20 Jumping Squats w/ DB (W – 15 - 20, M – 20 - 25)
10 Renegade Rows
2 X 30 yard sprints
20 Russian Twists w/ MB
20 Jumping Squats w/ DB
20 Renegade Rows
2 X 30 yard sprints
10 Russian Twists w/ MB
20 Jumping Squats w/ DB
30 Renegade Rows
2 X 30 yard sprints
Week 4 - Day 4
"I have a fine sense of the ridiculous, but no sense of humor." - Edward Albee
A. Hip Mobility - Cal's
B. Riverfront Gambling - Team training
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Burpee
Spades = Pushup
*Ace = 11
*Face cards = 10
We threw out the 2's, 3's and 4's
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Second Game - ALL REPS ARE DOUBLED!:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Dip
Flip a JOKER = Entire team sprints the court, plus you do 20 reps of each exercise!
Sunday, February 15, 2009
Week # 3 of Session #25
THIS is the fat loss and fitness adventure you've been looking for, San Antonio. And it only happens in one place...here! Take a look, get hold of me and let's get started!
Week 1 – Day 2
"All that is needed for hatred to survive is a life with which to consume." - Burnell Gates, my friend
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 50-30-15-10
Box Jump (or Bulgarian Squats per leg)
DB Thrusters
Kettle Bell Swings
Renegade Row (total)
Week 3 - Day 2
"Forgiveness is the giving, and so the receiving, of life." - George MacDonald
A) Warm up: Lunge stretch - lateral band X walk - inchworms (60s at each)
B) Four Phase Training
Two minutes rest between Phases.
Phase One:
Slide Lunge with Overhead Press (60s each leg)
Push Up Variations (60s)
Plank (60s)
Side Plank (60s each side)
Phase Two:
Single Leg RDL (60s each leg)
High Stretch Tube Straight Arm Rows (60s)
Reverse Crunch (60s)
T-push ups (60s)
Burpees (60s)
Phase Three:
Single Leg Dead lift (60s each)
Dips (60s)
Reverse Plank (60s)
Reverse Lunge (60s each leg)
Phase Four:
Squat Jump - Squat - Squat and Hold (20s each - 3 circuits)
Week 3 - Day 3
"Forgiveness means giving up all hope for a better past." - Lily Tomlin
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
Reverse Crunch
Push-Ups
Week 3 - Day 4
"I can forgive, but I cannot forget, is only another way of saying, I will not forgive. Forgiveness ought to be like a cancelled note - torn in two, and burned up, so that it never can be shown against one." - Henry Ward Beecher
A - Calisthenics and Planking
B - WOD
5 Rounds for Time of:
10 Turkish Get-Ups-total reps with DB or KB
15 Rows
20 Push-Ups
25 Knees in Crunches w/ bar
100 Jump Rope
Week 1 – Day 2
"All that is needed for hatred to survive is a life with which to consume." - Burnell Gates, my friend
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 50-30-15-10
Box Jump (or Bulgarian Squats per leg)
DB Thrusters
Kettle Bell Swings
Renegade Row (total)
Week 3 - Day 2
"Forgiveness is the giving, and so the receiving, of life." - George MacDonald
A) Warm up: Lunge stretch - lateral band X walk - inchworms (60s at each)
B) Four Phase Training
Two minutes rest between Phases.
Phase One:
Slide Lunge with Overhead Press (60s each leg)
Push Up Variations (60s)
Plank (60s)
Side Plank (60s each side)
Phase Two:
Single Leg RDL (60s each leg)
High Stretch Tube Straight Arm Rows (60s)
Reverse Crunch (60s)
T-push ups (60s)
Burpees (60s)
Phase Three:
Single Leg Dead lift (60s each)
Dips (60s)
Reverse Plank (60s)
Reverse Lunge (60s each leg)
Phase Four:
Squat Jump - Squat - Squat and Hold (20s each - 3 circuits)
Week 3 - Day 3
"Forgiveness means giving up all hope for a better past." - Lily Tomlin
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
Reverse Crunch
Push-Ups
Week 3 - Day 4
"I can forgive, but I cannot forget, is only another way of saying, I will not forgive. Forgiveness ought to be like a cancelled note - torn in two, and burned up, so that it never can be shown against one." - Henry Ward Beecher
A - Calisthenics and Planking
B - WOD
5 Rounds for Time of:
10 Turkish Get-Ups-total reps with DB or KB
15 Rows
20 Push-Ups
25 Knees in Crunches w/ bar
100 Jump Rope
Sunday, February 8, 2009
Week #2 of Session #25
Here we are at week 2 of the 25th session of the Firestorm Fitness Systems Fat Burning Fit Camps. For over 2 years now, San Antonio's FAVORITE fat loss and fitness stop. Come see what all the NOISE is about!
Week 2 - Day 1
"You miss 100% of the shots you never take." - Wayne Gretsky
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
Week 2 - Day 2
"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." - John F. Kennedy
A) Calisthenics, Active Flexibility and Cobras
B) The Power of 5...
5 Rounds for Time of:
5 SLDL per leg
10 Knees to Elbows or Pikes
15 Box Jumps or 15 Bulgarian Squats per leg
Tire Drag to end of court and back
Week 2 - Day 3
"You make the world a better place by making yourself a better person." - Scott Sorrell
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
Week 2 - Day 4
"We must take change by the hand or rest assuredly, change will take us by the throat." - Winston Churchill
A – Dynamic Warm-up
B – Team Races With Toys
Divide the camp into TWO teams. Each team has 2 tires, 2 kettlebells, 2 Slam Balls, 2 Sit-up stations and 2 Burpee stations. Score as many points as you can on each station.
1. Tire sprint, end of court and back = 1 point
2. Burpee x 15 = 1 point
3. Slam Ball x 20 = 1 point
4. KB Deadlift/highpull x 25 = 1 point
5. Sit-ups x 30 = 1 point
We will play two 12 minute games.
Week 2 - Day 1
"You miss 100% of the shots you never take." - Wayne Gretsky
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
Week 2 - Day 2
"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." - John F. Kennedy
A) Calisthenics, Active Flexibility and Cobras
B) The Power of 5...
5 Rounds for Time of:
5 SLDL per leg
10 Knees to Elbows or Pikes
15 Box Jumps or 15 Bulgarian Squats per leg
Tire Drag to end of court and back
Week 2 - Day 3
"You make the world a better place by making yourself a better person." - Scott Sorrell
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
Week 2 - Day 4
"We must take change by the hand or rest assuredly, change will take us by the throat." - Winston Churchill
A – Dynamic Warm-up
B – Team Races With Toys
Divide the camp into TWO teams. Each team has 2 tires, 2 kettlebells, 2 Slam Balls, 2 Sit-up stations and 2 Burpee stations. Score as many points as you can on each station.
1. Tire sprint, end of court and back = 1 point
2. Burpee x 15 = 1 point
3. Slam Ball x 20 = 1 point
4. KB Deadlift/highpull x 25 = 1 point
5. Sit-ups x 30 = 1 point
We will play two 12 minute games.
Sunday, February 1, 2009
Week #1 of Session #25!
Woo-hoo! It's the 25th session of the Firestorm Fitness Systems Fat Burning Fit Camps. For over 2 years now, San Antonio's FAVORITE fat loss and fitness stop. Come see what all the NOISE is about!
Week 1 - 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
Week 1 - Day 2
"Bite off more than you can chew, then chew it."- Ella Williams
A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
3 to 4 complete rounds for time
10 – Suitcase Squats (per side)
15 – Rope Push-ups
20 – Pikes
25 – KB swings
20 – Hamstring Slide Curls
15 – Wall Ball Shots
10 – Single Leg Squats per leg (either Bulgarian or pistol)
Sprint 30 yards X 2
Week 1 - Day 3
“Take the first step in faith. You don't have to see the whole staircase. Just take the first step.” - Martin Luther King Jr
A – Dynamic Warm-up and Hip Mobility
B – Say Hello to my Little Friend!
40-30-20-10
Pull-ups
Bar Over-Head Squats
Pikes
Push-ups
Week 1 - Day 4
"If you do not change direction, you may end up where you are heading." – Lao Tzu
A – Dynamic Warm-up, Hip Mobility and Planking
B – 22 - 25 Minutes AMRAP:
20 Kettle Swings
20 Slam Ball
10 Bent-Over Rows
10 Burpees
1 Suicide Sprint
Week 1 - 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
Week 1 - Day 2
"Bite off more than you can chew, then chew it."- Ella Williams
A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
3 to 4 complete rounds for time
10 – Suitcase Squats (per side)
15 – Rope Push-ups
20 – Pikes
25 – KB swings
20 – Hamstring Slide Curls
15 – Wall Ball Shots
10 – Single Leg Squats per leg (either Bulgarian or pistol)
Sprint 30 yards X 2
Week 1 - Day 3
“Take the first step in faith. You don't have to see the whole staircase. Just take the first step.” - Martin Luther King Jr
A – Dynamic Warm-up and Hip Mobility
B – Say Hello to my Little Friend!
40-30-20-10
Pull-ups
Bar Over-Head Squats
Pikes
Push-ups
Week 1 - Day 4
"If you do not change direction, you may end up where you are heading." – Lao Tzu
A – Dynamic Warm-up, Hip Mobility and Planking
B – 22 - 25 Minutes AMRAP:
20 Kettle Swings
20 Slam Ball
10 Bent-Over Rows
10 Burpees
1 Suicide Sprint
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