Monday December 6, 2010
“If all the crutches were laid end to end, there still wouldn't be enough for the LAME EXCUSES!” – Tom Terwilliger
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 December 7, 2010
“No citizen has a right to be an amateur in the matter of physical training… What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” – Socrates
A – Warm-up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1 – Asymmetrical Suitcase Split Squat
2 – Ladder Runs & Skips
Superset Station#2:
1 – Rotating Push-ups
2 – Burpees
Superset Station#3:
1 – Side Plank Reach and Rotate
2 – Jump Rope

Thursday December 9, 2010
“One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.” – Edward B. Butler
A - Warm Up
B - Continuous 20 Minute Routine
1 – Prisoner Kneel & Rise X 10
2 – Atomic Plank & Push Up X 10
3 – DB or MB Braced AB Squat X 10
4 – KB Swings X 10

Friday December 10. 2010
"An 'unemployed' existence is a worse negation of life than death itself." – Jose Ortega y Gasset
A - Dynamic Warm-up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Side-to-side MB Slams
A2 – DB Resisted Reaching Planks

B1 – Lateral Box Hops
B2 – SL ¾ Push Up Hold

C1 – Alt. B/O DB Row
C2 – T-Push Up Hold

Final 2 Minutes – Finisher!

New Session of Classes - Monday November 29 thru Friday December 3, 2010

Monday November 29, 2010
"I usually take a two hour nap from one to four." - Yogi Bera
A – Warm-up
B - 30/30 training
DB Reverse Lunge from Deficit
Band Resisted Pushups
Band Forward Lunge & OH Press
Strong Man Crunch
Slide Ham Curls

Tuesday November 30, 2010
"Don't say something during the day that you have to take back at night." - David Sellers, my father-in-law
A – Dynamic Warm-up and Stretching
B – WOD - 40-20 Circuit
40 seconds of work, 20 seconds of rest X 5 rounds.
Side-to-Side MB Slams
Renegade Row & Press
Walking KB Swings
Anterior Reach & Row w/Bands

Thursday December 2, 2010
"A lawyer will do anything to win a case, sometimes he will even tell the truth." - Patrick Murray
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & transition
Atomic Plank & Push-up
Prisoner Squat
Slide Lunge
Body Saw
Prone Cobra
Burpees

Friday December 3, 2010
"Egotist: A person of low taste, more interested in himself than in me." - Ambrose Bierce
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"

A1 – Push-ups
A2 – Squat & Tube Row Combo

B1 – Jumping Slam Ball
B2 – KB Swing

C1 – Slide Lunge (L & R)
C2 – Pikes

D1 - Band Bent Over Row
D2 - Resisted SL Hip Extension

Thanksgiving Week Program

This program allows you to choose between 1 of 3 options to create the training intensity and workout you would like. My suggestion is to perform 1 of the routines on Thursday morning, and another on Friday or Saturday. If you have any questions about these routines, please email me: Steve@firestormfitcamps.com

Option 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.

Option 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 (Perform a "normal" squat)
3) Hold in Bottom Squat Position x 20 seconds (Squat down and stay there for 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 complete push-up. At the top of the movement (start position) 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 in an arc 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

Option 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 or "Y, T, W, L" (bent over or on ball, use no weight)
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.

Monday & Tuesday - November 22 - 23, 2010

Monday November 22, 2010
"Sure, luck means a lot in football. Not having a good quarterback is bad luck." - Don Shula
A - Warm-up
B - 15 second consecutive circuits
Perform 6 consecutive 15 second work periods followed by a 1 minute rest and transition. Up to 8 rounds.
1 Arm Bent Over Row (L & R)
1 Arm High Pull (L & R)
1 Arm Squat & Press (L & R)

Tuesday November 23, 2010
"If a lump of soot falls into the soup and you cannot conveniently get it out, stir it well in and it will give the soup a French taste." - Jonathon Swift
A - Warm-up
B - 3 Minute Sequence Complexes
Alternate between 3 minutes of work and 1 minute of rest. Perform up to 5 total rounds.
Beginner - Hands Elevated Burpee, T-Push-up Hold, Squat
Intermediate - Burpee, T-Push-up Hold, Overhead Reverse Lunge
Advanced - Burpee, T-Push-up, Overhead Forward Lunge

Have a blessed and GREAT Thanksgiving!

Week #3 of this session - Monday November 15, thru Friday November 19, 2010

Monday November 15, 2010
"The secret of success is constancy to purpose." – Benjamin Disraeli
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 Pushup (fast drop into P/U, 3 seconds up!)
3) Tempo Row (fast back, 3 seconds row)
4) Tempo Body Slide (3 sec forward, 1 sec back)

Tuesday November 16, 2010
“Fear not those who argue but those who dodge.” – Marie von Ebner-Eschenbach
A – Warm-up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1 – KB Asymmetrical Suitcase Split Squat
2 – Skater Jumps
Superset Station#2:
1 – Rotating Push-ups
2 – Burpees
Superset Station#3:
1 – Renegade Row & Reach
2 – Ladder Skips, Hops & Runs

Thursday November 18, 2010
“Mediocre men work at their best; men seeking excellence strive to do better.” – Ed Cole
A - Dynamic Warm-up and Hip Mobility
B - 20/10 Training
Lateral Sprint Step on BOSU

A) Pushups
B) Kneeling Band Row

A) Pikes
B) Slide Ham Curls

DB Squat & Press

Friday November 19, 2010
"The willingness to make a big mistake is often the birth of big success." – Roy H. Williams
A - Warm Up
B - Continuous 20 Minute Routine
1 – Ab Slides X 10
2 – Prone Cobra X 10 Count
3 – Band Resisted SL Hip Ext X 10
4 – Jumping MB Slam X 10