Final week of this session of classes

Today is the start of the last week of this current 4 weeks session of classes of the finest fat loss and fitness experience San Antonio has ever seen. If you're serious about dropping the fat and getting that "beach ready" body, come join us. New member receive 2 weeks FREE to try it out.

Monday July 27, 2009
"For disappearing acts, it's hard to beat what happens to the eight hours supposedly left after eight of sleep and eight of work." - Doug Larson
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 10 underhand med ball tosses and 10 reverse tosses each.
C – WOD
5 Rounds for Time of:
15 Renegade Rows (per side)
20 Bar O/H Squats
30 Bullwhips
75 Jump Rope

Tuesday July 28, 2009
"Time is a dressmaker specializing in alterations." - Faith Baldwin
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
DB Split Squats
Strongman Crunch
Spiderman Push-Ups (total)

Thursday July 30, 2009
"Time is what we want most, but what we use worst." - William Penn
A – Dynamic Warm-up and Hip Mobility
B - AMRAP: 20 minutes worth
10 Push Press (Heavy DB)
10 Box Jumps
10 Wall Ball Shots
10 Low Rows

Friday July 31, 2009
"Until you value yourself, you won't value your time. Until you value your time, you will not do anything with it." - M. Scott Peck
A – Skip Loop with Jump 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 after rolling again to determine rep range.
Play 2 games.
Time limit for each game = 12-14 minutes

We're starting 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 and be sure to read the new blog at http://firestormfitcamps.com/

Monday July 20, 2009
"Don't go around saying the world owes you a living. The world owes you nothing. It was here first." - Mark Twain
A - Dynamic Warmup & Hip Mobility
B - Partner up for "I go, you go!"
Wall ball shots, 30 seconds each for 3 minutes
C - WOD
- Jump Rope
- KB Swing
- Burpee
- Slam Ball
- Mountain Jumper
60 sec each exercise, non-stop circuit.
4 rounds

Tuesday July 21, 2009
"I arise in the morning torn between a desire to improve the world and a desire to enjoy the world. This makes it hard to plan the day." - E.B. White
A - Warmup Drill
Jumping Jacks X 20
Prisoner Squats X 10
Plank X 20 seconds
Mountain Climbers X 20
B - Partner up
I go, you go - 30 seconds each for 3 minutes
- Spiderman push-up & Front to back Lunges
- Jumping Slamball & Bear Crawl
- Squat Jumps & TGU
C - Team training
Teams of 3
- Mountain Climber/push-up X 75
- In & outs X 150
- X 175
- Step-ups X 200

Thursday July 23, 2009
"Life does not cease to be funny when people die any more than it ceases to be serious when people laugh." - George Bernard Shaw
A - Warmup with cards
Hearts = Jumping Jacks
Clubs = Mountain Jumpers
Diamonds = Squats
Spades = Suicide Planks
Ace = 11, Face Card = 10
1st Wild Card = Reps double
2nd Wild Card = Back to normal
10 minutes
B - Pick One
WO - A
High Step Ups X 30 (total)
Standing Tube Presses X 30
KB Squat/High Pull X 20
20 minutes
OR
100 Jump Rope
20 Wood Chops (per side)
20 Pushups
20 Walking Lunges (per side)
4 to 5 rounds

Friday July 24, 2009
"Literature is mostly about having sex and not much about having children. Life is the other way round." - David Lodge
A - Dynamic Warmup & Hip Mobility
B – Say Hello to my Little Friend!
40-30-20-10
Jumping Pull-ups
Bulgarian Squats (per leg)
Pikes
Dips

Week #2 of the July '09 session!

We're into the second 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 and be sure to read the new blog post at http://firestormfitcamps.com/

Monday July 13
"Dream no small dreams for they have no power to move the hearts of men." - Johann Wolfgang von Goethe
A – Warm up
B – Deal Your Own Demise
Pick a rep count and match it to an exercise:
50, 40, 30, 20, 10.
- Wall Ball High Toss
- Tube rows
- Goblet squat with 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

Tuesday July 14
"Dreams will get you nowhere, a good kick in the pants will take you a long way." - Baltasar Gracian
A – Calisthenics and Planking
B – Let the Countdown Begin
Spiderman Push-ups
Bulgarian SL Deadlifts (per leg)
Rows
21-18-15-12-9-6-3
* 75 Jump Rope after 21, 15, 9, 3
* 2 Laps After 18, 12, 6

Thursday July 16
"If you take responsibility for yourself you will develop a hunger to accomplish your dreams." - Les Brown
A – Dynamic Warmup & Hip Mobility
B – Oh, this won’t be any fun!
WOD
40-30-20-10
DB Thrusters
Box Jumps
Pikes
1 lap after every round: skip the ends, sprint the sides

Friday July 17
"People need dreams, there's as much nourishment in 'em as food." - Dorothy Gilman
A – Dynamic Warm-up and Hip Mobility
B – My, oh my…
AMRAP in 20 Minutes:
7 Dumbbell Squat High Pulls
7 Burpees
7 Tuck Jumps
7 Strongman Crunches (per side)
7 DB Clean and Press
7 Slide Ham Curls
7 Side Plank Tube Rows (per side)

NEW SESSION BEGINS!

Monday July 6, 2009
"A man who carries a cat by the tail learns something he can learn in no other way." - Mark Twain
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
100 Jump Rope

Tuesday July 7, 2009
"The only source of knowledge is experience." - Albert Einstein
A – Calisthenics & Planking
B – Partner Skipping Runs w/ Mule Kicks
C – Oh, this won’t be any fun!
60 seconds of Burpees
60 seconds of Squats
60 seconds of Pushups
60 seconds of Jumping Lunges (or Lunges)
45 seconds of Burpees
45 seconds of Squats
45 seconds of Pushups
45 seconds of Jumping Lunges (or Lunges)
30 seconds of Burpees
30 seconds of Squats
30 seconds of Pushups
30 seconds of Jumping Lunges (or Lunges)
15 seconds of Burpees
15 seconds of Squats
15 seconds of Pushups
15 seconds of Jumping Lunges (or Lunges)
D - Something Special???????????

Thursday July 9, 2009
"What one has not experienced, one will never understand in print." - Isadora Duncan
A – Calisthenics and Planking
B – Partner Sprints with Burpees
C – Workout of the Day
4 Rounds for Time of:
10 Dips
2 50 Yard Sprints with Tire
20 Wall Ball Shots
1 X 15 yards Broad Jump Burpee Pass
20 Slam Ball
20 Reverse Crunches
10 DB Thrusters

Friday July 10, 2009
"Life is the art of drawing without an eraser." - John W. Gardner
A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
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)
2 laps

Week #4

Today is the start of the last week of this current 4 weeks session of classes of the finest fat loss and fitness experience San Antonio has ever seen. If you're serious about dropping the fat and getting that "beach ready" body, come join us. New member receive 2 weeks FREE to try it out.

Monday June 29
"Winning isn't everything, but it beats anything that comes in second." - Paul Bryant
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 implement (alternating)
Repeat 3 - 5 X’s for speed

Tuesday June 30
NO CLASS TODAY!

Thursday July 2
"Two kinds of ballplayers aren't worth a darn: One that never does what he's told, and one who does nothin' except what he's told." - Bum Philips
A. Calisthenics - Hip mobility
B. Push - Dip - Squat – Sit
1.10 Pushups
2. 15 Dips
3. 20 Squats
4. 25 Sit-ups
*As many rounds as you can in 12 minutes*
C. Sprint Circuit
1. Run 2 laps
2. 15 Dips
3. 15 Walking Lunges each Leg
4. Sprint length of facility and back
5. 15 Pushups
Repeat for as many complete rounds as you can in 12-14 minutes*

Friday July 3
"Consider the rights of others before your own feelings, and the feelings of others before your own rights." - John Wooden
A – Dynamic Warm-up
B - Lunges from Hell
Use cones to mark 4 lanes of travel, full court. Count number of steps of first lunge station. Perform intermittent training exercises times “that many reps” at each subsequent station.
4 to 5 rounds or 16 minutes.
1. Walking lunge on tip-toe
2. Push-ups x that many reps
3. 2 long step, 4 short step lunges x that many reps
4. Med Ball Slams x that many reps
5. Reverse lunges x that many reps
6. Renegade rows x that many reps
7. Plia Lunges that many reps
8. Strongman Crunch x that many reps
C – What the…?
1. Standing Rows x 15
2. Bicycles x 50
3. Med Ball Wood chop x 15 per side
4. Dumbbell Push Press x 15
2 – 3 rounds