Well, well, well...it's a new week of training, yet again, at the Firestorm Fitness Systems Fat Burning Fit Camps! Men and women of San Antonio are quickly dropping body fat and keeping it off with these fun, unique and challenging workouts. Come join us! New members get 2 weeks FREE to try the class! So what have you got to lose, San Antonio...besides the fat!
Training for Monday May 4, 2009
"A true friend is someone who knows everything about you and loves you anyway." - Me
A – Dynamic Warm-up
B – Partner Jump Rope Runs & Mountain Climbers
C – "Evens"
10-8-6-4-2 of Each w/ 1 Spider Crawl and 1 Suicide Run Between Rounds
DB Thrusters
Low Row
Slide Lunge (per leg)
Spiderman Pushups (per side)
Renegade Row (per side)
Training for Tuesday May 5, 2009
"A single rose can be my garden... a single friend, my world." - Leo Buscaglia
A – Dynamic Warm-up & Hip Mobility
B – Meat and Potatoes
4 rounds for time of:
Sprint x 30 yards
30 Bullwhips w/lunge (total)
50 Jump Rope
10 Turkish Get ups w/DB or Sandbag
Sprint x 30 yards
25 KB Swings
10 Broad Jump Burpees
15 Slide Ham Curls
Training for Thursday May 7, 2009
"Friendship is a single soul dwelling in two bodies." - Aristotle
A – Calisthenics and Planking
B – These cards are marked…
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 = Slide Ham Curls
Diamonds = Strongman Crunch
Clubs = Alt DB Squat and Press
Spades = Pushup
*Ace = 11
*Face cards = 10
2's, 3's and 4's = 20, 30 and 40 count planks.
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Second Game - ALL REPS ARE DOUBLED!:
Hearts = Slide Lunge
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Burpees
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Training for Friday May 8, 2009
"I have friends in overalls whose friendship I would not swap for the favor of the kings of the world." - Thomas Edison
A – Active Warm-up, Mini-bands & Hip Mobility
B – Partner drills with sprints & med balls
C – Bounce to this...
30:3 - 24:2 - 18:1 - 12:1
Round ONE - 30 Reps each
Broad Jump x 30
Siff Walking Lunge x 30 (each leg)
Step-ups x 30 (each leg)
Pushups x 30
Dips x 30
Run x THREE laps around court
Round TWO - 24 Reps each
Broad Jump x 24
Siff Walking Lunge x 24 (each leg)
Step-ups x 24 (each leg)
Pushups x 24
Dips x 24
Run x TWO laps around court
Round THREE - 18 Reps each
Broad Jump x 18
Siff Walking Lunge x 18 (each leg)
Step-ups x 18 (each leg)
Pushups x 18
Dips x 18
Run x ONE lap around court
Round FOUR - 12 Reps each
Broad Jump x 12
Siff Walking Lunge x 12 (each leg)
Step-ups x 12 (each leg)
Pushups x 12
Dips x 12
Run x ONE lap around court
Sunday, May 3, 2009
Sunday, April 26, 2009
It's a new week of training for us at the Firestorm Fitness Systems Fat Burning Fit Camps! Men and women of San Antonio are quickly dropping body fat and keeping it off with these fun, unique and challenging workouts. Come join us! New members get 2 weeks FREE to try the class! So what have you got to lose, San Antonio...besides the fat!
Training for Monday April 27
"Perfection is not attainable, but if we chase perfection we can catch excellence." - Vince Lombardi
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 tube rows as possible until partner #1 is done
*Switch roles and repeat for 5 complete rounds each
D - Big circuit
1. Burpees x 12
2. High 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*
Training for Tuesday April 28
"Often the true test of courage is not to die but to live. " – Count Vittorio Alfieri
A. Dynamic Warm-up
B. Partner relay race - mountain climbers and shuttle run
C. Thrusters - Bench Jumps - Dips
1. One arm Dumbbell thrusters x 30 (15 per side)
2. Rows x 15
3. Barrier Jumps x 30 (modification is 15 slide lunges each leg)
*As many complete rounds (AMCRAP) as you can achieve in 22 minutes*
Training for Thursday April 30
"A true warrior never fights without a purpose that is greater than oneself." – T. Harv Eker
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 High Toss
- High tube rows
- Goblet squat with Kettle Bell
- Spiderman Pushups
- High step-up
**Work from 50 back. Ex: 1st exercise x 50, 2nd exercise x 40, etc.
**2 rounds
C – Pet Rock -21, 15, 9
Kettle bell Sumo DL/High Pull x 21
Kettle bell lunge x 21 each leg
Kettle bell Sumo DL/ High Pull x 15
Kettle bell lunge x 15 each leg
Kettle bell Sumo DL/ High Pull x 9
Kettle bell lunge x 9 each leg
Training for Friday May 1
"The credit belongs to the man who is actually in the arena; whose face is marred by sweat and blood; who strives valiantly; who errs and comes up short again and again because there is no effort without error and shortcoming; who knows the great enthusiasms, the great devotion, spends himself in a worthy cause; who at best knows in the end the triumph of high achievement; and who at worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who have never tasted victory or defeat." – Theodore Roosevelt
A) Dynamic Warm-up and hip mobility
B) Tabata Squats
C) WOD
Get Ups x 5 left + 5 right
Kettlebell Swings x 50
Get Ups x 4 left + 4 right
Kettlebell Swings x 40
Get Ups x 3 left + 3 right
Kettlebell Swings x 30
Get Ups x 2 left + 2 right
Kettlebell Swings x 20
Get Ups x 1 left + 1 right
Kettlebell Swings x 10
Training for Monday April 27
"Perfection is not attainable, but if we chase perfection we can catch excellence." - Vince Lombardi
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 tube rows as possible until partner #1 is done
*Switch roles and repeat for 5 complete rounds each
D - Big circuit
1. Burpees x 12
2. High 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*
Training for Tuesday April 28
"Often the true test of courage is not to die but to live. " – Count Vittorio Alfieri
A. Dynamic Warm-up
B. Partner relay race - mountain climbers and shuttle run
C. Thrusters - Bench Jumps - Dips
1. One arm Dumbbell thrusters x 30 (15 per side)
2. Rows x 15
3. Barrier Jumps x 30 (modification is 15 slide lunges each leg)
*As many complete rounds (AMCRAP) as you can achieve in 22 minutes*
Training for Thursday April 30
"A true warrior never fights without a purpose that is greater than oneself." – T. Harv Eker
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 High Toss
- High tube rows
- Goblet squat with Kettle Bell
- Spiderman Pushups
- High step-up
**Work from 50 back. Ex: 1st exercise x 50, 2nd exercise x 40, etc.
**2 rounds
C – Pet Rock -21, 15, 9
Kettle bell Sumo DL/High Pull x 21
Kettle bell lunge x 21 each leg
Kettle bell Sumo DL/ High Pull x 15
Kettle bell lunge x 15 each leg
Kettle bell Sumo DL/ High Pull x 9
Kettle bell lunge x 9 each leg
Training for Friday May 1
"The credit belongs to the man who is actually in the arena; whose face is marred by sweat and blood; who strives valiantly; who errs and comes up short again and again because there is no effort without error and shortcoming; who knows the great enthusiasms, the great devotion, spends himself in a worthy cause; who at best knows in the end the triumph of high achievement; and who at worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who have never tasted victory or defeat." – Theodore Roosevelt
A) Dynamic Warm-up and hip mobility
B) Tabata Squats
C) WOD
Get Ups x 5 left + 5 right
Kettlebell Swings x 50
Get Ups x 4 left + 4 right
Kettlebell Swings x 40
Get Ups x 3 left + 3 right
Kettlebell Swings x 30
Get Ups x 2 left + 2 right
Kettlebell Swings x 20
Get Ups x 1 left + 1 right
Kettlebell Swings x 10
Sunday, April 19, 2009
Week 2 - Day 1
"Many of the things you can count, don't count. Many of the things you can't count, really count." - Albert Einstein
A – Dynamic Warm-up and Hip Mobility
B – Bodyweight 500
50 reps of each for time:
Squats
Push Ups
Jumping Lunges
Spiderman Climb (total)
Side Plank Presses (50 per side)
Box Jumps (or Resisted Bulgarian Squats, 25 per leg)
T-Stabilization (25 each side)
Walking Lunges (50 per leg)
Dips
Squat Jumps
Week 2 - Day 2
"It is not how much you do, but how much love you put into the doing that matters." - Mother Teresa
A – Calisthenics and Planking
B – Let the Countdown Begin
20 Minutes As Many Rounds As Possible:
10 Low Rows
10 Slide Ham Curls
10 Slam Ball
Week 2 - Day 3
"To carry a grudge is like being stung to death by one bee." - William Walton
A. Dynamic Warm-up - Hip Mobility
C. WOD
For Time:
21 Burpees
42 SLDL (total)
15 Burpees
30 SLDL
9 Burpees
16 SLDL
Week 2 - Day 4
"My main goal in life is to be the person my dog thinks I am." - Author Unknown
A – Calisthenics and Planking
B – Partner Slide Races
C – Tuesday TrainingFor Time:
30 Strongman Crunches
20 Jumping Squats
10 Renegade Rows (per side)
Skip 1 lap (high knees)
20 Strongman Crunches
20 Jumping Squats
20 Renegade Rows (per side)
Skip 1 lap
10 Strongman Crunches
20 Jumping Squats
30 Renegade Rows (per side)
Skip 1 lap
"Many of the things you can count, don't count. Many of the things you can't count, really count." - Albert Einstein
A – Dynamic Warm-up and Hip Mobility
B – Bodyweight 500
50 reps of each for time:
Squats
Push Ups
Jumping Lunges
Spiderman Climb (total)
Side Plank Presses (50 per side)
Box Jumps (or Resisted Bulgarian Squats, 25 per leg)
T-Stabilization (25 each side)
Walking Lunges (50 per leg)
Dips
Squat Jumps
Week 2 - Day 2
"It is not how much you do, but how much love you put into the doing that matters." - Mother Teresa
A – Calisthenics and Planking
B – Let the Countdown Begin
20 Minutes As Many Rounds As Possible:
10 Low Rows
10 Slide Ham Curls
10 Slam Ball
Week 2 - Day 3
"To carry a grudge is like being stung to death by one bee." - William Walton
A. Dynamic Warm-up - Hip Mobility
B. Tabata Style Sprint / Rest Session
8 seconds of sprints, 12 seconds of rest x 10 rounds
C. WOD
For Time:
21 Burpees
42 SLDL (total)
15 Burpees
30 SLDL
9 Burpees
16 SLDL
Week 2 - Day 4
"My main goal in life is to be the person my dog thinks I am." - Author Unknown
A – Calisthenics and Planking
B – Partner Slide Races
C – Tuesday TrainingFor Time:
30 Strongman Crunches
20 Jumping Squats
10 Renegade Rows (per side)
Skip 1 lap (high knees)
20 Strongman Crunches
20 Jumping Squats
20 Renegade Rows (per side)
Skip 1 lap
10 Strongman Crunches
20 Jumping Squats
30 Renegade Rows (per side)
Skip 1 lap
Sunday, April 12, 2009
NEW SESSION BEGINS!
Welcome to Session #27 of the Firestorm Firestom Fitness Systems Fat Burning Fit Camps, San Antonio's fit men's and women's fat loss and fitness "bootcamp" experience for over 2 years running! What are YOU waiting for? New members receive 2 weeks absolutely FREE! So...COME GET SOME!
Week 1 - Day 1
"Advertisements contain the only truths to be relied on in a newspaper." - Thomas Jefferson
A - Dynamic warmup and hip mobility
B - Med Ball Tosses
Partner up. 10 Underhand and 10 Over the Back per person
C - WOD
2 Rounds for time of:
20 Push Ups
Sprint the Sideline
Walk the End Zone
20 Burpees
Sprint the Sideline
Walk the End Zone
20 Strongman Crunches
Sprint the Sideline
Bear Crawl the End Zone
Sprint the Sideline
Week 1 - Day 2
"All tyranny needs to gain a foothold is for people of good conscience to remain silent." - Thomas Jefferson
A – Calisthenics and Stretching
B – Fun, fun, and even more fun...for 8 minutes!
Superset each of the two exercises for 8 minutes (AMRAP) in 12 repetition increments
A1 – Slide Ham Curl
A2 – Squat & Tube Row Combo
B1 – Jumping Slamball
B2 – KB Swing
C1 – Jumping Lunge
C2 – Pikes
Week 1 - Day 3
"Be polite to all, but intimate with few." - Thomas Jefferson
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. Sprint ends/run sides x 6 laps for time
Week 1 - Day 4
"Do you want to know who you are? Don't ask. Act! Action will delineate and define you." - Thomas Jefferson
A – Calisthenics and Planking
B – WOD -As Many Rounds as Possible in 20 Minutes of:
Run 2 Laps
20 DB or KB Sumo Squat/Deadlift with Shrug (Heavy DB)
Week 1 - Day 1
"Advertisements contain the only truths to be relied on in a newspaper." - Thomas Jefferson
A - Dynamic warmup and hip mobility
B - Med Ball Tosses
Partner up. 10 Underhand and 10 Over the Back per person
C - WOD
2 Rounds for time of:
20 Push Ups
Sprint the Sideline
Walk the End Zone
20 Burpees
Sprint the Sideline
Walk the End Zone
20 Strongman Crunches
Sprint the Sideline
Bear Crawl the End Zone
Sprint the Sideline
Week 1 - Day 2
"All tyranny needs to gain a foothold is for people of good conscience to remain silent." - Thomas Jefferson
A – Calisthenics and Stretching
B – Fun, fun, and even more fun...for 8 minutes!
Superset each of the two exercises for 8 minutes (AMRAP) in 12 repetition increments
A1 – Slide Ham Curl
A2 – Squat & Tube Row Combo
B1 – Jumping Slamball
B2 – KB Swing
C1 – Jumping Lunge
C2 – Pikes
Week 1 - Day 3
"Be polite to all, but intimate with few." - Thomas Jefferson
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. Sprint ends/run sides x 6 laps for time
Week 1 - Day 4
"Do you want to know who you are? Don't ask. Act! Action will delineate and define you." - Thomas Jefferson
A – Calisthenics and Planking
B – WOD -As Many Rounds as Possible in 20 Minutes of:
Run 2 Laps
20 DB or KB Sumo Squat/Deadlift with Shrug (Heavy DB)
Sunday, April 5, 2009
Week #4 of Session #26
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)
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)
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