Monday October 19, 2009
“If you don't have time to do it right, when will you have time to do it over?”- John Wooden
A – Dynamic Warm-up & Calisthenics
B - Solo Cards
1. Flip 4 cards
2. Run 1 lap
3. Flip 8 cards
4. Run 2 laps
5. Flip 12 cards
6. Run 3 laps
7. Flip 8 cards
8. Run 2 laps
9. Flip 4 cards
10. Run 1 lap
Hearts = Prisoner Squats
Diamonds = Rows
Clubs = Pushup Variations
Spades = Reaching Planks
*Ace = 11
*Face cards = 10
JOKER = 10 reps of each exercise
Throw out the 2's, 3's and 4's
Tuesday October 20, 2009
"Only put off until tomorrow what you are willing to die having left undone." Picasso
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 Toss
- Renegade Row (total)
- Goblet squat with Kettle Bell
- Turkish Get ups w/ DB
- 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
Thursday October 22, 2009
“The doctor of the future will give no medicine but interest his patients in the care of the human frame, in diet and in the cause and prevention of disease.” - Thomas Edison
A – Calisthenics
- Jumping Jacks
- Shuffle sprints
- Vertical hops
- Lateral hops
- Push-up Plank
- Plank
*20 seconds of each x 3 sets
1 minute of Burpees, As many as possible
B – Core Work!
**5 minutes per station
**10 reps per movement for as many rounds as you can in 5 minutes. Rest 1 minute, rotate to the next station
1. Tube Rows and Ankle touches (per side)
2. Kettle-bell high pull and Plank Flare Outs (l & r)
3. Lateral Barrier Jump and Dumbbell Push Press
4. Kettle bell Swings and Strongman Crunches (per side)
C – A Challenge in Reverse
1. Sprint in reverse the length of the court
2. Turkish Get-ups x 10 (total)
3. Reverse lunges x 10 per leg
Repeat for 3 – 5 rounds
Friday October 23, 2009
“The only thing worse than not having read a book in the last 90 days is not having read a book in the last 90 days and thinking it doesn’t matter.” - Jim Rohn
A. Dynamic Warm-up
B. Partner relay race - mountain climbers and shuttle run
C. Thrusters - Tube Rows - Slide Lunges...AMCRAP*
1. One arm Dumbbell thrusters x 30
2. Kneeling Tube Reach and Rows x 30
3. Slide Lunge x 30 total
*As many complete rounds as you can achieve in 25 minutes
Sunday, October 18, 2009
Sunday, October 11, 2009
Week #3 of the session of classes
Here we are at 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
Week 3 – Day 1
“Successful people recognize crisis as a time for change - from lesser to greater, smaller to bigger." – Edwin Louis Cole
A – Dynamic Warm-up and Hip Mobility
B – Fast Track to Nowhere
1. Partner up and take turns running to the end of the court, do 7 Burpees and then return to the starting point. Each partner performs 3 times.
C – WOD
3 Rounds for Time of:
40 Prisoner Squats
1 lap
30 Push-Press
1 x full court sprint & back
20 Rows
150 Jump Rope
10 Spiderman Push-ups (per side)
Week 3 – Day 2
“Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible." – St. Francis of Assisi
A – Dynamic Warm-up and Hip Mobility
B - Partner Shuttle run with Tuck Jumps
C – You want me to do what?
1 - Dips
2 - DB Bent-Over Rows
3 - Sprints
4 – Jumping Med Ball Slams
** 10-1-1-10 through 1-10-10-1 **
Week 3 – Day 3
"Thoughts are the threads that bind us to deeds. Deeds are the ropes that bind us to habits. Habits are the chains that bind us to destiny." – Inscription carved on the West Wall at the palace in Maygassa
A – Dynamic Warm-up and Hip Mobility
B – My, oh my…
Walking One-Arm Overhead Lunge (per leg)
PikesPlia Lunges (per leg)
Side Plank Row (per arm)
DB Push Press
10 reps each, AMRAP for 20 minutes
Week 3 – Day 4
"It is not enough to be busy. So are the ants. The question is: What are we busy about?" – Henry David Thoreau
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. BONUS:
Sprint ends/run sides x 6 laps for time
Week 3 – Day 1
“Successful people recognize crisis as a time for change - from lesser to greater, smaller to bigger." – Edwin Louis Cole
A – Dynamic Warm-up and Hip Mobility
B – Fast Track to Nowhere
1. Partner up and take turns running to the end of the court, do 7 Burpees and then return to the starting point. Each partner performs 3 times.
C – WOD
3 Rounds for Time of:
40 Prisoner Squats
1 lap
30 Push-Press
1 x full court sprint & back
20 Rows
150 Jump Rope
10 Spiderman Push-ups (per side)
Week 3 – Day 2
“Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible." – St. Francis of Assisi
A – Dynamic Warm-up and Hip Mobility
B - Partner Shuttle run with Tuck Jumps
C – You want me to do what?
1 - Dips
2 - DB Bent-Over Rows
3 - Sprints
4 – Jumping Med Ball Slams
** 10-1-1-10 through 1-10-10-1 **
Week 3 – Day 3
"Thoughts are the threads that bind us to deeds. Deeds are the ropes that bind us to habits. Habits are the chains that bind us to destiny." – Inscription carved on the West Wall at the palace in Maygassa
A – Dynamic Warm-up and Hip Mobility
B – My, oh my…
Walking One-Arm Overhead Lunge (per leg)
PikesPlia Lunges (per leg)
Side Plank Row (per arm)
DB Push Press
10 reps each, AMRAP for 20 minutes
Week 3 – Day 4
"It is not enough to be busy. So are the ants. The question is: What are we busy about?" – Henry David Thoreau
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. BONUS:
Sprint ends/run sides x 6 laps for time
Sunday, October 4, 2009
Week #2...let's get some!
Today is the beginning of the 2nd week of this current 4 week session of classes at the finest fat loss and fitness experience San Antonio has ever seen. If you're truly serious about dropping the fat and getting that "holiday ready" body, come join us. And we've added an evening class, so there's no excuse NOT to train with us! New members receive 2 weeks FREE to try it out. For more details go here: http://twurl.cc/1g20
Monday October 5, 2009
"Success doesn't come to you…you go to it." - Marva Collins
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 Adductive Resistance Slide Lunges (per side)
14 DB Thrusters
21 Dips
150 Jump Rope
Tuesday October 6, 2009
"Life’s most persistent and urgent question is, 'What are you doing for others?'"- Martin Luther King
A – Dynamic Warm-up and Hip Mobility
B – Bodyweight 500
50 reps of each for time:
Hands O/H Squats
Push Ups
Jumping Lunges (per side)
Spiderman Climb (25 each leg)
Side Plank Rows (25 per side)
Partial Lunges S-L-O-W (25 per leg)
T-Stabilization (25 each side)
Walking Lunges (50 each leg)
Close Grip Push Ups
Squat Jumps
Wednesday October 7, 2009 - Charity Boot Camp
"The world is a dangerous place, not because of those who do evil, but because of those who look on and do nothing." - Albert Einstein
A – Calisthenics and Stretching
B – Fun, fun, and even more fun...for eight minutes!
Superset each of the two exercises for 8 minutes (AMRAP) in 6 repetition increments
A1 – Push-up & Pike Combo
A2 – Reverse Lunge & Tube Row Combo
B1 – Jumping Slam-ball
B2 – KB Swing
C1 – DB Squat & Hold for 4 seconds
C2 – Rock The Boats
Thursday October 8, 2009
"The only normal people are the ones you don’t know very well." - Joe Ancis
A - Dynamic Warmup & Hip Mobility
B - Tabata Squats
C - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1. Renegade Rows
2. Squat & Row Combo
3. Wall Ball
4. Slide Pushups
5. Step ups
Friday October 9, 2009
"Love is not blind - it sees more, not less. But because it sees more, it is willing to see less." - Rabbi Julius Gordon
A - Static Stretching, Calisthenics and Active Warm-up
B - WOD
40-30-20-10
Rotational Med Ball Slams
Siff Squats with Arms O/H
Pikes
V-sit DB Press
Monday October 5, 2009
"Success doesn't come to you…you go to it." - Marva Collins
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 Adductive Resistance Slide Lunges (per side)
14 DB Thrusters
21 Dips
150 Jump Rope
Tuesday October 6, 2009
"Life’s most persistent and urgent question is, 'What are you doing for others?'"- Martin Luther King
A – Dynamic Warm-up and Hip Mobility
B – Bodyweight 500
50 reps of each for time:
Hands O/H Squats
Push Ups
Jumping Lunges (per side)
Spiderman Climb (25 each leg)
Side Plank Rows (25 per side)
Partial Lunges S-L-O-W (25 per leg)
T-Stabilization (25 each side)
Walking Lunges (50 each leg)
Close Grip Push Ups
Squat Jumps
Wednesday October 7, 2009 - Charity Boot Camp
"The world is a dangerous place, not because of those who do evil, but because of those who look on and do nothing." - Albert Einstein
A – Calisthenics and Stretching
B – Fun, fun, and even more fun...for eight minutes!
Superset each of the two exercises for 8 minutes (AMRAP) in 6 repetition increments
A1 – Push-up & Pike Combo
A2 – Reverse Lunge & Tube Row Combo
B1 – Jumping Slam-ball
B2 – KB Swing
C1 – DB Squat & Hold for 4 seconds
C2 – Rock The Boats
Thursday October 8, 2009
"The only normal people are the ones you don’t know very well." - Joe Ancis
A - Dynamic Warmup & Hip Mobility
B - Tabata Squats
C - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1. Renegade Rows
2. Squat & Row Combo
3. Wall Ball
4. Slide Pushups
5. Step ups
Friday October 9, 2009
"Love is not blind - it sees more, not less. But because it sees more, it is willing to see less." - Rabbi Julius Gordon
A - Static Stretching, Calisthenics and Active Warm-up
B - WOD
40-30-20-10
Rotational Med Ball Slams
Siff Squats with Arms O/H
Pikes
V-sit DB Press
Sunday, September 27, 2009
New Session of Classes Begins Today!
Today marks the start of a new 4 weeks session of classes of the finest fat loss and fitness experience San Antonio has ever seen. If you're serious about slimming down, dropping the fat and getting that "ready for the holiday season" body, come join us. New members receive 2 weeks FREE to try it out.
Monday September 28, 2009
"A baby is God's opinion that life should go on." - Carl Sandburg
A) Dynamic Warmup & Hip Mobility
B) Partner Band High Knees, Skips & Shuffles
C) WOD
5 Rounds for Time of:
7 Push-up Position Side Tube Rows (per side)
14 DB Thrusters
21 Dips
Sprint 30 Yards x 2
Tuesday September 29, 2009
"A baby is born with a need to be loved - and never outgrows it." - Frank A. Clark
A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with Turkish Get-ups
C – Ooh, I don’t feel so good….
10 rounds for time of:
10 Burpees
15 High Box Jumps or Step ups
20 Wall Ball Shots
25 Bullwhips
50 Jump Rope
Thursday October 1, 2009
"A baby changes your dinner party conversation from politics to poops." - Maurice Johnstone
A – Calisthenics and Planking
B – Let the Countdown Begin
20 Minutes As Many Rounds As Possible:
10 Low Rows
10 Slide Ham Curls
10 Jumping Slam Ball
Friday October 2, 2009
"Having a baby dragged me, kicking and screaming, from the world of self-absorption." - Paul Reiser
A – Dynamic Warm-up
B –"Evens"
21-19-17-15-13 of each w/ 1 Spider Crawl and 1 Suicide Sprint between rounds
DB Thrusters
Ropes Pushups
Slide Mountain Climbers on a ball (per leg)
Reaching Planks (per side)
Monday September 28, 2009
"A baby is God's opinion that life should go on." - Carl Sandburg
A) Dynamic Warmup & Hip Mobility
B) Partner Band High Knees, Skips & Shuffles
C) WOD
5 Rounds for Time of:
7 Push-up Position Side Tube Rows (per side)
14 DB Thrusters
21 Dips
Sprint 30 Yards x 2
Tuesday September 29, 2009
"A baby is born with a need to be loved - and never outgrows it." - Frank A. Clark
A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with Turkish Get-ups
C – Ooh, I don’t feel so good….
10 rounds for time of:
10 Burpees
15 High Box Jumps or Step ups
20 Wall Ball Shots
25 Bullwhips
50 Jump Rope
Thursday October 1, 2009
"A baby changes your dinner party conversation from politics to poops." - Maurice Johnstone
A – Calisthenics and Planking
B – Let the Countdown Begin
20 Minutes As Many Rounds As Possible:
10 Low Rows
10 Slide Ham Curls
10 Jumping Slam Ball
Friday October 2, 2009
"Having a baby dragged me, kicking and screaming, from the world of self-absorption." - Paul Reiser
A – Dynamic Warm-up
B –"Evens"
21-19-17-15-13 of each w/ 1 Spider Crawl and 1 Suicide Sprint between rounds
DB Thrusters
Ropes Pushups
Slide Mountain Climbers on a ball (per leg)
Reaching Planks (per side)
Sunday, September 20, 2009
Week #4
Let's do it! 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 "holiday ready" body, come join us. New members receive 2 weeks FREE to try it out.
Monday September 21, 2009
"The true measure of an individual is how he treats a person who can do him absolutely no good." – Ann Landers
A - Dynamic Warmup & Hip Mobility
B - Tabata Squats
C - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
Partner up. Stay with your partner the entire time exercise session lasts.
1. Partner Plank and Clap
2A. Partner Band Pull (Staggered Stance)
2B. Partner Band Squat & Row (Facing Stance)
3. Partner Med Ball Toss
4. Partner Slide Lunge & Adduction Press
5. Partner T-pushup & clap
Tuesday September 22, 2009
"Say what you want to say when you have the feeling and the chance. My greatest regrets are the things I did not do, the opportunities missed and the things unsaid." - Jim Keller
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 lateral 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 10 lateral push-ups.
*4 rounds*
D. Jumping Jehosophats…
1. 30 Jumping Lunges
2. 30 Dips
3. 60 yard sprint x 2
*4 rounds*
Thursday September 24, 2009
"The only people with whom you should try to get even are those who have helped you." – John E. Southard
A – Calisthenics and Planking
B – Partner Sprints with Mountain Climbers
C – Round and round
4 Rounds of:
25 Renegade Rows (total)
20 Dips
15 Single Leg DB or KB Dead lifts (per leg)
10 Burpees
5 Low Rows
1 10 yard Spider Crawl (Keep the Hips Down)
Friday September 25, 2009
"It takes courage to grow up and turn out to be who you really are." – e.e. cummings
A. Dynamic Warm-up & Jump Rope Runs
B. Partner Suicide Shuttles with Burpees
C. “300” Training
25x Rows
50x KB Dead Lift/High Pull
50x Push-ups
50x Box Jump @ 17 - 24” box (Alt is Step-ups)
50x Floor Wipers
50x DB Clean and Press (DB or KB must touch floor between reps)
25x Rows
Monday September 21, 2009
"The true measure of an individual is how he treats a person who can do him absolutely no good." – Ann Landers
A - Dynamic Warmup & Hip Mobility
B - Tabata Squats
C - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
Partner up. Stay with your partner the entire time exercise session lasts.
1. Partner Plank and Clap
2A. Partner Band Pull (Staggered Stance)
2B. Partner Band Squat & Row (Facing Stance)
3. Partner Med Ball Toss
4. Partner Slide Lunge & Adduction Press
5. Partner T-pushup & clap
Tuesday September 22, 2009
"Say what you want to say when you have the feeling and the chance. My greatest regrets are the things I did not do, the opportunities missed and the things unsaid." - Jim Keller
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 lateral 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 10 lateral push-ups.
*4 rounds*
D. Jumping Jehosophats…
1. 30 Jumping Lunges
2. 30 Dips
3. 60 yard sprint x 2
*4 rounds*
Thursday September 24, 2009
"The only people with whom you should try to get even are those who have helped you." – John E. Southard
A – Calisthenics and Planking
B – Partner Sprints with Mountain Climbers
C – Round and round
4 Rounds of:
25 Renegade Rows (total)
20 Dips
15 Single Leg DB or KB Dead lifts (per leg)
10 Burpees
5 Low Rows
1 10 yard Spider Crawl (Keep the Hips Down)
Friday September 25, 2009
"It takes courage to grow up and turn out to be who you really are." – e.e. cummings
A. Dynamic Warm-up & Jump Rope Runs
B. Partner Suicide Shuttles with Burpees
C. “300” Training
25x Rows
50x KB Dead Lift/High Pull
50x Push-ups
50x Box Jump @ 17 - 24” box (Alt is Step-ups)
50x Floor Wipers
50x DB Clean and Press (DB or KB must touch floor between reps)
25x Rows
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