Final week of this current session of classes

Monday August 2, 2010
“Look at a day when you are supremely satisfied at the end. It's not a day when you lounge around doing nothing; it's when you've had everything to do, and you've done it.” – Margaret Thatcher
A - Dynamic Warmup & Hip Mobility
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
1) Tempo Prisoner Squat (fast drop into squat, 3 seconds up)
2) Tempo SL Hip Ext (3 sec up, fast down)
3) Tempo Push-up (fast down, 3 seconds push)
4) Tempo Body Slide (3 sec forward, 1 sec back)

Tuesday August 3, 2010
“The best doctors in the world are Doctor Diet, Doctor Quiet, and Doctor Happiness.” – Jonathon Swift
A – Warm-up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1 – Asymmetrical Suitcase Split Squat
2 – Jump Rope
Superset Station#2:
1 – Rotating Push-ups
2 – Burpees
Superset Station#3:
1 – Side Plank Reach and Rotate
2 – Jump Rope

Thursday August 5, 2010
“There is just one thing I can promise you about the outer-space program - your tax-dollar will go further.” - Wernher von Braun
A - Warm Up
B - Continuous 20 Minute Routine
1 – Vertical Jumps X 10
2 – Spiderman Push Up X 10
3 – SLDL w/ rotation X 10
4 – Strongman Crunch X 10

Friday August 6, 2010

“Lottery: A tax on people who are bad at math.” - Ambrose Bierce

A - Warm Up
B - Continuous 20 Minute Routine
1 – Prisoner Kneel & Rise X 10
2 – Atomic Planks Up X 10
3 – DB Braced AB Squat X 10
4 – KB Swings X 10

Week #3 of this July 2010 session of classes...:-)

Monday July 26, 2010
“The best angle to approach any problem is the tryangle.”
A - Warm-up
B - 20 - 10 training
20 seconds of work, 10 seconds of rest X 8 rounds
1. 1-Arm KB Swings
2a. Push -Band-Resisted Push-up
2b. Pull -See-Saw Bent-Over Rows
3. Split Squat & Hold
4. Med Ball Mountain Climbers
**1 Minute Rest Between Sets

Tuesday July 27, 2010
“For problems, sweat is a good solvent.”
A - Dynamic Warm-up and Hip Mobility
B - 40/20 Training
Contralateral Bulgarian Squat & Press
Rows
Sliding Ham Curls
Body Saw/Pikes
Pushups with AB & Adduction

Thursday July 29, 2010
“The man who has a right to boast doesn’t have to.”
A - Dynamic Warm-up and Hip Mobility
B - 20/10 Training
2-Arm Shuffle Swings
A) Push- Band Step and Chest Press
B) Pull- Band Reverse Lunge + Row
Slide Lunge & Press
Ab Slides

Friday July 30, 2010
“Talk does not cook rice.” – Chinese Proverb
A – Dynamic Warm-up and Stretching
B – WOD - 40-20 Circuit
40 seconds of work, 20 seconds of rest X 4 rounds = 20 minutes.
Jump Rope
Reaching Planks
Band Rows
DB Thrusters
Ankle Touch

Week #2 of this July 2010 session

Monday July 19, 2010
“The difference between the right word and the almost right word is the difference between lightning and a lightning bug.” – Mark Twain
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1- Split Squat Jumps Drop Set
2- Drop Push-ups Drop Set
3- Side Plank ABDuction Drop Set (L)
4- Side Plank ABDuction Drop Set (R)

Tuesday July 20, 2010
"To follow, without halt, one aim: There's the secret of success." – Anna Pavlova
A – Warm-up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1- Walking Asymmetrical Lunges
2- Sagittal Plane Hops
Superset Station#2:
1- Alligator Push-up
2- Frontal Plane Hops
Superset Station#3:
1- Side Pillar Reach and Rotate
2- Transverse Plane Hops

Thursday July 22, 2010
“People are not lazy. They simply have impotent goals; that is goals that do not inspire them.” – Anthony Robbins
A – Warm-up
B – 30 Second Complexes
1- Bodyweight Top-Half Get-ups - Left Side
2- Bodyweight Top-Half Get-ups - Right Side
3- Side to Side Push-ups
4- Side to Side Burpee
5- 1-Leg Bent-Knee Hip Extension - Left Side
6- 1-Leg Bent-Knee Hip Extension - Right Side

Friday July 23, 2010
“The average is the borderline that keeps mere men in their place. Those who step over the line are heroes by the very act. Go.” - Henry Rollins
A - Warmup
B - 30/30 training
KB Swings
Lunge with hands OH w/Bands
Sitting "V" Presses
Strong Man Crunch
Spiderman Push ups

Week #1 of this July 2010 session

Monday July 12, 2010
"There is no satisfaction without a struggle first." - Marty Liquori

A - Warm-up

B - 40 - 20 training

40 seconds of work, 20 seconds of rest X 4 rounds

Alternating Band Rows

SL Squat to bench

Front-to-back line hops

Side-to-side push-ups

Strongman Crunch

Tuesday July 13, 2010
“If I shoot at the sun I may hit a star.” – P.T. Barnum
A – Dynamic Warm-up and Stretching
B – WOD - 40-20 Circuit
40 seconds of work, 20 seconds of rest X 4 rounds = 20 minutes.
Jump Rope
Reaching Planks
KB Swings
DB Squat & Press
Pikes

Thursday July 15, 2010
“Work your way up, or rust your way down.” – Me
A - Dynamic Warmup & Hip Mobility
B - Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
Reverse Lunge & Alt Press
Contra-lateral Push-up :)
Band Squat & row
Goblet Squat
Body Saw

Friday July 16, 2010
“Form good habits. They’re as hard to break as bad ones.” – Anonymous
A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
Mixed time circuit (50/10, 40/20, 50/10, 40/20) with:
Lateral X-Band Hip Walk
Side-to-side line hops
Slide Ham Curls
Slide Mountain Climber
Loaded Side Plank Hip Raise

Recovery Week

It's a recovery week, so...recover.
This is a 3 day program. You choose which 3 days on which you will train. The other days of the week you should do some light cardio for 20 to 30 minutes, like swimming, brisk walking, jumping rope, etc.

Day 1
A) Warm-up well
B) Sprint/Push up combo
Find an open area where you can sprint for 15 seconds, or about 100 yards.
Sprint for 15 seconds, then immediately drop and do 10 strict push-ups.
Walk back to your starting line then immediately sprint and perform the push-ups again.
Perform between 10 to 15 sets.

Day 2
A) Warm up well
B) 3 Minute Leg Routine
You will perform as many repetitions as possible of each exercise in 20 second increments for 3 complete rounds.
1) Jumping Squat x 20 seconds (Squat and jump into the air)
2) Squat x 20 seconds
3) Hold in Bottom Squat Position x 20 seconds
This should take you 60 seconds. Repeat 3 times for a total of 3 minutes.
C) Push-up with Lateral Arm Extension & Rotation and Hip/Thigh Extension Combo
1) Push-up with lateral arm extension & rotation x 10
Perform a push-up, then at the top of the movement and in a controlled manner, extend one arm with the thumb pointing to the ceiling (left or right) straight out in front of you in the direction of your head. Your arm should be by your ear. Pinching your shoulder blades and keeping the thumb pointed to the ceiling, slowly and under control, sweep your hand around to your side then bring it to the floor. Do another push-up then reach and rotate with the opposite arm. Repeat until all repetitions are performed.
2) Rest for 30 seconds
3) Hip/Thigh Extensions x 15 L & R (click the link for a demo)
15 on the right side, 15 on the left side.
4) Rest for 30 seconds
5) Repeat these 2 exercise for 3 to 5 rounds

Day 3
A) Warm up well
B) Combo set
Perform a series of repetitions, from 12 down to 4, in the following 5 exercise set as quickly as you can. Rest as needed. Click the link for a demo.
1) One Leg Elevated Push-ups (6 right and 6 left)
2) Reaching SLDL (Left & Right side)
3) Prisoner Siff Squat
4) Side Plank Reach & Rotate (Left & Right side)
5) Horizontal Row
Begin with exercise #1 and perform 12 repetitions for each exercise (on both the left and right side where called for) as quickly and efficiently as possible. Immediately return to exercise #1 and go through the order performing 10 repetitions for each movement, then 8, 6 and finally 4. Rest as needed.

If you have any questions about these routines, please email me: Steve@firestormfitcamps.com