Week #2

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

Week 2 - Day 1
"If you do not change direction, you may end up where you are heading." – Lao Tzu
A – Calisthenics & Planking
B – Partner Skipping Runs w/ Burpees
C – Oh, this won’t be any fun!
60 seconds of 8 Count Body-builders
60 seconds of Squats
60 seconds of Pushups
60 seconds of Jumping Lunges (or Reverse Lunges)
45 seconds of 8 Count Body-Builders
45 seconds of Squats
45 seconds of Pushups
45 seconds of Jumping Lunges (or Reverse Lunges)
30 seconds of 8 Count Body-Builders
30 seconds of Squats
30 seconds of Pushups
30 seconds of Jumping Lunges (or Reverse Lunges)
15 seconds of 8 Count Body-builders
15 seconds of Squats
15 seconds of Pushups
15 seconds of Jumping Lunges (or Reverse Lunges)
D - Something Special???????????

Week 2 - Day 2
“Whatever we plant in our subconscious mind and nourish with repetition and emotion will one day become a reality.” - Earl Nightingale
A – Calisthenics and Bands Stretches
B – Partner Sprints
C – Round and round
4 Rounds for Time of:
25 Prisoners Siff Squats
20 Dips
15 Single Leg DB Dead lifts (per leg)
10 Burpees
5 Low Rows
15 yards Carpet Push x 1

Week 2 - Day 3
"Limitations live only in our minds. But if we use our imaginations, our possibilities become limitless." - Jamie Paolinetti
A – Warmup
B – Tabata Squats
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 Strongman Crunches
10 DB Thrusters

Week 2 - Day 4
“Take the first step in faith. You don't have to see the whole staircase. Just take the first step.” - Martin Luther King Jr
A – Dynamic Warm-up and Hip Mobility
B – Say Hello to my Little Friend!
40-30-20-10
Jumping Pull-ups or Rows
Bulgarian Squats (total)
Pikes
Push-ups

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 #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)

Here we are at the third week of the 26th session of the Firestorm Fitness Systems Fat Burning Fit Camps. For over 2 years now, San Antonio's FAVORITE fat loss and fitness hot spot and bootcamp for men and women. Come see what all the NOISE is about!

Week 3 - Day 1
"Anyone who can walk to the welfare office can walk to work." - Al Capp
A. Dynamic Warm-up & Hip Mobility
B. Partner Shuttles with Burpees
C. “300” Training
25x Rows
50x Kettle Bell Swings
50x Push-ups
50x Box Jump @ 17 - 24” box (Alt is Bulgarian Squat per leg)
50x Floor Wipers
50x 1 Arm DB Clean and Press (DB or KB must touch floor between reps)
25x Rows

Week 3 - Day 2
"Everything comes to him who hustles while he waits." - Thomas A. Edison
A. Active Stretching, Calisthenics and Flexibility
B. Partner Drills - Wheelbarrows
C. Climbing the Ladder!
Mountain Jumpers x 1, Squat Jump x 2, Bench Dips x 3
Mountain Jumpers x 2, Squat Jump x 4, Bench Dips x 6
Mountain Jumpers x 3, Squat Jump x 6, Bench Dips x 9
Mountain Jumpers x 4, Squat Jump x 8, Bench Dips x 12
Mountain Jumpers x 5, Squat Jump x 10, Bench Dips x 15
Mountain Jumpers x 6, Squat Jump x 12, Bench Dips x 18
Mountain Jumpers x 7, Squat Jump x 14, Bench Dips x 21
Mountain Jumpers x 8, Squat Jump x 16, Bench Dips x 24
Mountain Jumpers x 9, Squat Jump x 18, Bench Dips x 27
Mountain Jumpers x 10, Squat Jump x 20, Bench Dips x 30

Week 3 - Day 3
"Great ideas originate in the muscles." - Thomas A. Edison
A. Dynamic Warmup and Hip Mobility
B. By the dozen...
12 rounds for time:
Jump Rope x 100
Kettlebell High Pull x 10
Burpees x 10
Medicine Ball Slams x 10

Week 3 - Day 4
"Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don't turn up at all." - Sam Ewing
A – Calisthenics and Planking
B – Partner Sprints and Get-ups
C - Crazy Eights Workout
8 Pull Ups or Low Rows
18 Box Jumps
8 Dips
18 Decline Push Ups
3 - 5 rounds for time

Week #2 of Session #26

Alright...week 2 of 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!

So what have you got to lose...but the fat?

Week 2 - Day 1
"A man who carries a cat by the tail learns something he can learn in no other way." - Mark Twain
A. Calisthenics - Hip mobility
B. Tabata Style Superset
1. 20 seconds of Pushups
2. 10 Seconds rest
3. 20 seconds of Squats
4. 10 Seconds rest
*repeat for 8 rounds, 8 total minutes*
C. Leg Warmer
1. Sprint ends, run sides
2. 30 Dips
3. 30 Walking Lunges
4. Sprint 1 side, run the rest
5. 15 Star Jumps
*As many complete rounds as possible in 18-21 minutes*

Week 2 - Day 2
"All that I know I learned after I was thirty." - Georges Clemenceau
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 1 Foot Elevated Prisoner Squats (15 per side)
50 Bullwhips
100 Jump Rope

Week 2 - Day 3
"Do you know the difference between education and experience? Education is when you read the fine print; experience is what you get when you don't." - Pete Seeger
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 40-30-20-10
Box Jump
Push-Ups
Kettle Swings
Push-Press

Week 2 - Day 4
"Human beings, who are almost unique in having the ability to learn from the experience of others, are also remarkable for their apparent disinclination to do so." - Douglas Adams
A. Dynamic Warm-up & Hip Mobility
B. Partner Shuttles with Burpees
C. “300” Training
25x Rows
50x Kettle Bell Swings
50x Push-ups
50x Box Jump @ 17 - 24” box (Alt is Bulgarian Squat per leg)
50x Floor Wipers
50x 1 Arm DB Clean and Press (DB or KB must touch floor between reps)
25x Rows

Welcome to this, the 26th session of San Antonio's finest fitness class, The Firestorm Fitness Systems Fat Burning Fit Camps. If you're really serious about dropping the fat and getting into summertime swimsuit shape, then this guaranteed success "adventure" is for you! Remember, all new members get 2 weeks FREE!

Week 1 - Day 1
"A man begins cutting his wisdom teeth the moment he bites off more than he can chew." - Herb Caen
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
25 Burpees
50 Pushups
75 Reverse Crunches
100 Walking Lunges (50 per leg)
125 Squats
150 Mountain Climbers (total)

Week 1 - Day 2
"He who devotes sixteen hours a day to hard study may become at sixty as wise as he thought himself at twenty." - Mary Wilson Little
A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – WOD
3 - 4 Rounds for time of:
100 Jump Rope
25 Low Rows
50 Bicycles or Reverse Crunches
25 DB Deep Squat Thrusters

Week 1 - Day 3
"Nine-tenths of wisdom is being wise in time." - Theodore Roosevelt
A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
10 – Suitcase Squats (per side)
15 – Rope Push-ups
20 – Pikes
25 – KB swings
20 – Slide Hamstring Curls
15 – Wall Ball Shots
10 – Single Leg Squats per leg (either Bulgarian or pistol)
2 laps*
3 - 4 complete rounds for time

Week 1 - Day 4
"Some folks are wise and some are otherwise." - Tobias Smollet
A – Calisthenics and Stretching
B – Meat & Potatoes
4 to 6 rounds for time of:
15 Pikes
10 Hip/thigh extension on a ball (per leg)
5 Turkish Get-ups per side, w/ implement
10 Dumbbell Thrusters
15 yard Broad-jump Burpees
2 x Sprint 30 yards

Week #5 of session #25

Here we are at the last week of the 25th session of the Firestorm Fitness Systems Fat Burning Fit Camps. For over 2 years now, San Antonio's FAVORITE fat loss and fitness stop for men and women. Come see what all the NOISE is about!

Week 5 - Day 1
"As you walk down the fairway of life you must smell the roses, for you only get to play one round." - Ben Hogan
A - Dynamic warm-up & hip mobility
B - WOD
Walking lunge 100 ft.
21 Rows
21 Pikes
Walking lunge 100 ft.
18 Rows
18 Pikes
Walking lunge 100 ft.
15 Rows
15 Pikes
Walking lunge 100 ft.
12 Rows
12 Pikes
Walking lunge 100 ft.
9 Rows
9 Pikes
Walking Lunge 100 ft.
6 Rows
6 Pikes

Week 5 - Day 2
"Baseball is a game where a curve is an optical illusion, a screwball can be a pitch or a person, stealing is legal and you can spit anywhere you like except in the umpire's eye or on the ball." - James Patrick Murphy
A – Active Warm-up & Mini-bands
B – Partner drills with sprints & med balls
C – 20 minutes of FIRE!
20 Minutes as Many Rounds as Possible of:
10 Hands Overhead Siff Squats
8 Reverse Crunches
6 Feet Elevated Dips
4 Burpees
2 30 yard sprints

Week 5 - Day 3
"I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed." - Michael Jordan
A – Calisthenics and Planking
B – Workout of the Day
4 Rounds for Time of:
10 Dips
2 x 60 Yard Sprints with Tire
20 Sitting V-posture DB Presses
1 x 15 yard Broad Jump Burpee Pass
20 Slam Ball
20 Pikes
10 Goblet Squats w/KB

Week 5 - Day 4
"If winning isn't everything, why do they keep score?" - Vince Lombardi
A – Dynamic Warm-up and Hip Mobility
B – Partner Sprints with Burpees
C – WOD
As Many Rounds As Possible in 25 Minutes of...
Spider Crawl x 10 yards
Suicide Sprint x 100 yards
Slam Ball in Ladder (every other rung)
2 laps
Wall Ball Shots x 20
Renegade Push-up & Rows x 10 per arm
Walking Pikes x 15 steps
Single-Arm Snatch w/DB or KB x 10 per arm

Week #2 of Session #25

Here we are at week 2 of the 25th session of the Firestorm Fitness Systems Fat Burning Fit Camps. For over 2 years now, San Antonio's FAVORITE fat loss and fitness stop. Come see what all the NOISE is about!

Week 2 - Day 1
"You miss 100% of the shots you never take." - Wayne Gretsky
A – Dynamic Warm-up and Hip Mobility
B – Breakin’ it down...bit by bit!
Round #1 – Chest x 2 sets
20 Push ups
30 Standing resistance band presses
30 Standing resistance band flies
10 Push ups
Round #2 – Legs x 2 sets
Squats: 24 reps
Alternating Lunges: 12 reps each leg
Alternating Lunge Jumps: 12 reps each leg
Squat Jumps: 24 reps
Round #3 – Backside x 2 sets
20 Bent over, straight arm pulls
20 Renegade rows (per side)
30 Standing resistance band rows
30 Bent over resistance band pulls

Week 2 - Day 2
"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." - John F. Kennedy
A) Calisthenics, Active Flexibility and Cobras
B) The Power of 5...
5 Rounds for Time of:
5 SLDL per leg
10 Knees to Elbows or Pikes
15 Box Jumps or 15 Bulgarian Squats per leg
Tire Drag to end of court and back

Week 2 - Day 3
"You make the world a better place by making yourself a better person." - Scott Sorrell
A - Dynamic Warm-up and Hip Mobility
B - Partner Sprints with Burpees, 3 rounds
C - WOD
3 to 5 rounds:
1) 8 - 10 Push-ups, 4 second pause in low position
2) 8 - 12 Bulgarian Squats (per leg), 4 second pause in low position
3) 5 low rows, 4 second pause in contracted position
4) 25 KB swings
Sprint 30 yards twice after each round

Week 2 - Day 4
"We must take change by the hand or rest assuredly, change will take us by the throat." - Winston Churchill
A – Dynamic Warm-up
B – Team Races With Toys
Divide the camp into TWO teams. Each team has 2 tires, 2 kettlebells, 2 Slam Balls, 2 Sit-up stations and 2 Burpee stations. Score as many points as you can on each station.
1. Tire sprint, end of court and back = 1 point
2. Burpee x 15 = 1 point
3. Slam Ball x 20 = 1 point
4. KB Deadlift/highpull x 25 = 1 point
5. Sit-ups x 30 = 1 point
We will play two 12 minute games.

Off Week Training - Week of January 26 thru January 30, 2009

It's the "off week" at the Firestorm Fitness Systems Fat Burning Fit Camps, but that doesn't mean you get to be complacent and do nothing! Just follow the program below and you'll be ready for the next session (5 WEEKS LONG) when it starts February 2nd! COME GET SOME!

Day One
Do a good warm-up and then…
1. Tabata Squats x 4 intervals(1 interval = 20 seconds of work, 10 seconds of rest)
2. Run 400 Meters
3. 20 Push-Ups
4. 30 Hands Held Overhead Reverse Siff Lunges (on the balls of your feet)
5. Tabata Squats x 4 Intervals
6. Run 800 Meters
7. 25 Push-Ups
8. 35 Hands Held Overhead Forward Siff Lunges
9. Tabata Squats x 4 Intervals
10. Run 400 Meters

Day Two
Do a good warm-up and then…
As Many Rounds as Possible (AMRAP) in 20 Minutes:
7 Turkish Get-ups (Alternate between right and left hand in the air)
7 Burpees
7 Jumping Squats
7 Reverse Crunches
7 Dips
7 Single Leg Bridges* (per leg)
7 Pliá Lunges
*Single leg bridge is performed while lying on your back. One leg is in the air. At the start of the movement the entire body is resting on the ground. At the completion of the movement, only the foot of the working leg and the shoulders are on the ground.

Day Three
Do a good warm-up and then…
Round 1
Squats: 24 reps
Alternating Lunges: 12 reps each leg
Alternating Jumping Lunge (jump up and switch legs in mid-air): 12 reps each leg
Squat Jumps: 24 reps
**Time the set, rest the same amount of time it took you to do the set and repeat.
Round 2
21, 15, 9 with a sprint
Reverse Crunch
Spiderman Push-up
Partner Towel Rows*
2 x 30 yard sprint (perform at the end of each segment of 21, 15, and 9 repetitions)
* Partner towel rows are performed by each partner grasping the end of a towel. From a forward leaning position, kind of like starting a race, Partner 1 pulls while Partner 2 resists. Partner 1 now resists while Partner 2 pulls. Repeat until all repetitions for each participant have been completed.

Day Four
Do a good warm-up and then…
1. Sprint 40 yards and skip back
2. 25 Dips or Close Grip Pushups
3. Walking Lunge x 25 yards
4. 30 Bicycles (click the link for a demo)
5. Sprint 40 yards and back pedal return
6. Broad Jump x 25 yards
7. Sprint 40 yards, carioca back
8. Pushups x 15
*Repeat for as many complete rounds as you can in 25 minutes*

Week #4 of Session #24

Welcome to the Firestorm! This is week #3 of the Firestorm Fitness Systems Fat Burning Fit Camps - your finest fat burning resource in San Antonio...GUARANTEED! Come Get Some!

Week 4 – Day 1
Opportunity is missed by most people because it is dressed in overalls and looks like work. – Thomas A. Edison
A – Calisthenics and Planking
B – Team Sprints & Mountain Climbers
C – Workout of the Day
4 Rounds for Time of:
10 Dips
2 x 30 Yard Sprints with Tire
20 Sitting V-posture DB Presses
1 x 15 yard Broad Jump Burpee Pass
20 Slam Ball
20 Pikes
10 Siff Squats

Week 4 – Day 2
Plans are only good intentions unless they immediately degenerate into hard work. – Peter Drucker
A – Dynamic Warm-up and Hip Mobility
B – Say “Hello” to my little friends!
For Time:
1 Lap
40 Push-Ups
40 Squats with Hands Overhead
40 Reverse Crunches
40 Jump Rope
2 Laps
30 Push Press
30 Kettle Swings
30 Rows
30 Jump Rope
3 Laps
20 Wall Ball Shots
20 Bulgarian Squats (per leg)
20 Reverse Crunches
20 Jump Rope
4 Laps

Week 4 – Day 3
"It is better to deserve honors and not have them than to have them and not deserve them." - Mark Twain
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 4
There are one hundred men seeking security to one able man who is willing to risk his fortune. – J. Paul Getty
A – Dynamic Warm-up
B –"Evens"
20-18-16-14-12 of each w/ 1 Spider Crawl and 1 Suicide Sprint between rounds
DB Thrusters
Low Row
Slide Mountain Climbers on a ball (per leg)
Renegade Row (per side)

Week #2 of Session #24

Welcome to the Firestorm! This is week #1 of the Firestorm Fitness Systems Fat Burning Fit Camps - your finest fat burning resource in San Antonio...GUARANTEED! Come Get Some!

Week 2 - Day 1
"Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race." – Calvin Coolidge
A – Dynamic Warm-up and Hip Mobility
B – Bodyweight 500
50 reps of each for time:
Siff Squats
Push Ups
Jumping Lunges (25 per leg)
Slow Spiderman Climb (25 each leg)
Side Plank Rows (25 per side)
Box Jumps (or Bulgarian Squats, 25 per leg)
T-Stabilization (25 each side)
Walking Lunges (50 per leg)
Dips
Squat Jumps

Week 2 - Day 2
"Without continual growth and progress, such words as improvement, achievement, and success have no meaning." – Benjamin Franklin
A – Dynamic Warm-up and Hip Mobility
B – Tabata protocol sprints
C – My, oh my…
10, 9, 8... 2, 1
Turkish Get-ups (per side)
Pikes

Push Press
Plia Lunges (per leg)
Renegade Rows (per arm)

Week 2 - Day 3
"We have every right to dream heroic dreams. Those who say that we're in a time when there are no heroes, they just don't know where to look." – Ronald Reagan
A – Dynamic Warm-up and Stretching
B – Ooh, I don’t feel so good….
For Time:
10 Burpees
20 Knees to Elbows (or 20 Chin-to-knees per side)
30 Dips
40 Kettle Swings
50 Box Jumps
40 Wall-Ball Shots
30 Ropes Push-Ups
20 Slide Ham Curls
10 Turkish Get-ups with Sandbag or Dumbbell
* Sprint Length of Court and Back Between Each Set of Exercises

Week 2 - Day 4
"Do not trust all men, but trust men of worth; the former course is silly, the latter a mark of prudence!" – Democritus
A – Dynamic Warm-up, Hip Mobility and Planking
B – Round and round
10 Rounds of:
15 Squats
15 Kettle Swings
15 Push-Ups
And then…
10 Rounds of:
10 High Step Ups (per leg)
5 Low Rows
10 Jumping Ball Slams

Week #1 of Session #24!

Welcome to the Firestorm! This is week #1 of the Firestorm Fitness Systems Fat Burning Fit Camps - the finest fat burning resource in San Antonio...GUARANTEED! Come Get Some!

Week 1 – Day 1
"Fashion is a form of ugliness so intolerable that we have to alter it every six months." – Oscar Wilde
A. Dynamic Warm-up, Hip Mobility & such
B. Squats and…
1. Prisoner squats x 15
2. Dive Bomber Push-ups x 10
3. Chin-2-knees x 15
*As many rounds as you can in 12 minutes
D. Creep along...
1. Crab walk x 10 yards
2. Walking lunge & 3 squat jumps x 30 yards
3. Duck Walk x 20 yards
3. Skip for distance x 60 yards
*As many rounds as you can in 12 minutes

Week 1 – Day 2
"When people talk, listen completely. Most people never listen." - Ernest Hemingway
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 40-30-20-10
Box Jump (or Bulgarian Squats per leg)
DB Thrusters
Kettle Bell Swings
Renegade Row (total)

Week 1 – Day 3
“He that respects himself is safe from others; he wears a coat of mail that none can pierce.” – Henry Wadsworth Longfellow
A. Dynamic Warm-up - Cal's - Hip Mobility
B. 4 x 4, Fun in the factory
In this workout there are FOUR stations - You move through each station after 60 seconds. This is a non-stop 4-minute circuit followed by a 2 minute rest. Today is 4 rounds. The stations are:
1. Slam ball
2. Kettle bell Swings
3. Pikes
4. Squat/Row Combo w/tubing
**Rest 2 minutes**
*Repeat for FOUR total rounds*
C. 4 laps around Court for time

Week 1 – Day 4
"Few problems are so big they cannot be successfully ignored." - Roy H. Williams
A – Dynamic Warm-up and Hip Mobility
B – Schmitz Schmartz
10 reps of all exercises unless indicated differently until 14 minutes are up.
Round 1
Push-ups
Squats
Burpees
Front to Back Lunges (10 on both sides)
Low Rows
Round 2
Slide Lunges
Pikes
Tuck Jumps (or 5 Turkish Get-ups)
Dips
Rope Pushups

Week #3 of Session #23

Here it is, folks...the final week of session #23. One week away from Christmas. Are you ready? San Antonio's finest fat loss fit camp continues!

Week 3 - Day 1
“Happiness is not a goal; it is a by-product.” – Anna Eleanor Roosevelt
A) Warm up:
Lunge stretch - lateral band X walk - inchworms (60s at each)
B) Four Phase Training
Two minutes rest between Phases.
Phase One:
Slide Lunge with Overhead Press (60s each leg)
Push Up Variations (60s)
Plank (60s)
Side Plank (60s each side)
Phase Two:
Single Leg RDL (60s each leg)
High Stretch Tube Straight Arm Rows (60s)
Reverse Crunch (60s)
T-push ups (60s)
Burpees (60s)
Phase Three:
Single Leg Dead lift (60s each)
Dips (60s)
Reverse Plank (60s)
Reverse Lunge (60s each leg)
Phase Four:
Squat Jump - Squat - Squat and Hold (20s each - 3 circuits)

Week 3 - Day 2
“Don't be a spectator; don't let life pass you by.” – Lou Holtz
A – Dynamic Warm-up
B – Partner Jump Rope Runs & Burpees
C – "Evens"
20-18-16-14-12 of Each w/ 1 Spider Crawl and 1 Suicide Sprint Between Rounds
DB Thrusters
Low Row
Slide Mountain Climbers on a ball (per leg)
Renegade Row (per side)

Week 3 - Day 3
“Action speaks louder than words but not nearly as often.” – Mark Twain
A – Dynamic Warm-up and Hip Mobility
B – Breakin’ it down...bit by bit!
Round #1 – Chest x 2 sets
20 Push ups
30 Standing resistance band presses
30 Standing resistance band flies
10 Push ups
Round #2 – Legs x 2 sets
Squats: 24 reps
Alternating Lunges: 12 reps each leg
Alternating Lunge Jumps (jump up and switch legs in mid-air): 12 reps each leg
Squat Jumps: 24 reps
Round #3 – Backside x 2 sets
20 Bent over, straight arm pulls to your side
20 Renegade rows (per side)
30 Standing rows with stretch tube
30 Bent over rows with resistance band

Week 3 - Day 4
“Everyone starts from scratch but not everyone keeps on scratching.” – Anonymous
A – Dynamic Warm-up and Hip Mobility
B – My, oh my…AMRAP in 20 Minutes:
15 KB Swings
15 Jumping Med Ball Slams
15 Box Jumps
15 Side Plank Tube Rows (per side)
15 Yard Broad Jump Burpee

Week #2 of Session #23

We're now into week #2 of this abbreviated session of classes, with one more week to go. San Antonio Fat Loss was never so much fun...and effective! Come get some.

Week 2 - Day 1
"The greatest pollution problem we face today is negativity. Eliminate the negative attitude and believe you can do anything. Replace 'if I can, I hope, maybe' with 'I can, I will, I must." - Mary Kay Ash
A – Dynamic Warm-up and Hip Mobility
B – Partner MB tosses
C – WOD
For Time: 30-20-10
Box Jump
Push-Ups
Kettle Swings
Push-Press

Week 2 - Day 2
"The ladder of success is best climbed by stepping on the rungs of opportunity." - Ayn Rand
A – Calisthenics and Planking
B - Partner Sprint drills with Burpees
C – WOD
5 Rounds for Time of:
15 Low Rows
30 Bar Overhead Squats
50 Bullwhips
100 Jump Rope

Week 2 - Day 3
"Action may not always bring happiness; but there is no happiness without action." – Benjamin Disraeli
A – Dynamic Warm-up and Hip Mobility
B – Bodyweight 500
50 reps of each for time:
Squats
Push Ups
Jumping Lunges
Spiderman Climb (25 each leg)
Side Plank Rows (25 per side)
Box Jumps (or Bulgarian Squats, 25 per leg)
T-Stabilization (25 each side)
Walking Lunges (25 each leg)
Close Grip Push Ups
Squat Jumps

Week 2 - Day 4
"The creation of a thousand forests is in one acorn." - Ralph Waldo Emerson
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 = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Jumping Lunges
Spades = Pushup
*Ace = 11*
Face cards = 10
We threw out the 2's, 3's and 4's
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 = Dips
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!

Week #1 of Session #23

Well kids, we've had a week off for the Thanksgiving break. Now it's time to get rocking, San Antonio, because fat loss is a never ending endeavor. Let's get to it!

Week 1 - Day 1
"Perseverance, secret of all triumphs.” – Michael Jordan
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
25 Burpees
50 Pushups
75 Reverse Crunches
100 Walking Lunges (50 per leg)
125 Squats
150 Mountain Climbers (total)

Week 1 - Day 2
"An ounce of action is worth a ton of theory." – Ralph Waldo Emerson
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 – Slamball
B2 – KB Swing
C1 – Jumping Lunge
C2 – Pikes

Week 1 - Day 3
"He who refuses to embrace a unique opportunity loses the prize as surely as if he had failed." - William James
A – Calisthenics and Planking
B – WOD
-As Many Rounds as Possible in 20 Minutes of:
Run 2 laps
20 Full Squat Thrusters

Week 1 - Day 4
"Great minds have purposes; little minds have wishes." – Washington Irving
A – Calisthenics and Planking
B – Friday Training
For Time:
30 Chin-to-knees (total)
20 Slide Lunges (per leg)
10 Renegade Rows (per side)
2 X 30 yard sprints
20 Chin-to-knees
20 Slide Lunges
20 Renegade Rows
2 X 30 yard sprints
10 Chin-to-knees
20 Slide Lunges
30 Renegade Rows
2 X 30 yard sprints

Week #5 of Session #22

It's the final week in this session of classes for the Finest Fitness and Fat Loss Boot Camp in San Antonio, Texas. But don't you worry your pretty little head...another class starts Monday December 1st! Go here to register NOW!

Week 5 - Day 1
"The greatest lesson of life is that you are responsible for your life." - Oprah Winfrey
A - Dynamic Warm-up
B – Tabata Time
*20 seconds of work, 10 seconds of rest for 8 straight sets*
*Your score is the LEAST amount of reps you get in any 20 second time span during the 8 straight sets
1. Push-ups x 8 sets
2. Rows x 8 sets
3. Squats x 8 sets
C – Run and Jump
1. Run 2 laps
2. Jump Rope X 100 Ground Contacts
3. Jumping Lunges x 20 each leg
*2 rounds for time*
CC. Alternative No running workout
For total time: 12, 10, 8, 6, 4
Kettlebell Swings
Burpees
Chin-2-knees

Week 5 - Day 2
"I don't believe in a fate that will fall on us no matter what we do. I do believe in a fate that will fall on us if we do nothing." - Ronald Reagan
A – Dynamic Warm-up
B – Team Races With Toys
Divide the camp into TWO teams. Each team has 2 tires, 2 kettlebells, 2 Slam Balls, 2 Sit-up stations and 2 Burpee stations. Score as many points as you can on each station.
1. Tire sprint, end of court and back = 1 point
2. Burpee x 15 = 1 point
3. Slam Ball x 20 = 1 point
4. KB Deadlift/highpull x 25 = 1 point
5. Sit-ups x 30 = 1 point
We will play two 12 minute games.

Week 5 - Day 3
"The way to keep a trail alive is to walk on it." – Avner Goren
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.
- Dumbbell high pull
- High tube rows
- Goblet squat
- Broad jump
- 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

Week 5 - Day 4
"Life is thickly sown with thorns, and I know no other remedy than to pass quickly through them. The longer we dwell on our misfortunes, the greater is their power to harm us.“ – Miguel de Cervantes Saavedra
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

Week #4 of Session #22

Here we are at week #4 of this session of the Finest Fitness and Fat Loss Adventure in San Antonio. Why aren't you training with us?

Week 4 - Day 1
"Knowing is not enough; we must apply. Willing is not enough; we must do." - Johann von Goethe
A. Dynamic warmup & huo mobility
B. PHA this...
In this workout you have FOUR stations - You move through each station after 30 seconds. One round is 2 minutes; today we do 5 total rounds. Non-stop 10-minute circuit.
1. Rows
2. Reverse Crunches
3. Jumping Squat
4. Push-ups
C. Short Course Baseball
...Sprint 20 yards between each base
1st - 20 Burpees
2nd - 20 Pushups
3rd - 20 Jumping Jacks
Home - 20 Reverse Crunches
Score as many runs as you can in 10 minutes

Week 4 - Day 2
"Advice is what we ask for when we already know the answer but wish we didn't." – Erica Jong
A – Dynamic Warm-up and Hip Mobility
B – My, oh my…
AMRAP in 20 Minutes:
15 KB Swings
15 Jumping Med Ball Slams
15 Box Jumps
15 Side Plank Tube Rows (per side)
15 Yard Broad Jump Burpee

Week 4 - Day 3
“Any change, even a change for the better, is always accompanied by drawbacks and discomforts." – Arnold Bennett
A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – WOD
3 - 4 Rounds for time of:
50 Jump Rope
25 Low Rows
50 Bicycles or Reverse Crunches
25 DB Thrusters

Week 4 - Day 4
"There is nothing in a caterpillar that tells you it's going to be a butterfly." – Buckminster Fuller
A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
10 – Suitcase Squats (per side)
15 – Rope Push-ups
20 – Pikes
25 – KB swings
20 – Slide Hamstring Curls
15 – Wall Ball Shots
10 – Single Leg Squats per leg (either Bulgarian or sl)
2 laps
* 3 - 4 complete rounds for time

Week #3 of the "Double Your Money Back Guaranteed Success" Firestorm Fitness Systems Fat Burning Fit Camps. San Antonio's finest fitness and fat loss camp for 2 years and counting!

Week 3 – Day 1
"Do not trust all men, but trust men of worth; the former course is silly, the latter a mark of prudence!" – Democritus
A – Dynamic Warm-up and Hip Mobility
B – Wheelbarrow’s w/ Partners
C - The Outlaw Josie Wales
50 Prisoner’s Squats
50 Push-ups
50 Obstacle Jumps
50 Renegade Rows (total)
50 Kettlebell Swings
50 Rows
50 Walking Lunges (per leg)
50 Med Ball Slams
50 Chin-to-knees (total)
50 Kettlebell or Dumbbell Clean & Press (total)

Week 3 – Day 2
"The value of an idea has nothing whatever to do with the sincerity of the man who expresses it."– Oscar Wilde
A – Calisthenics and Stretching
B – Meat & Potatoes
4 to 6 rounds for time of:
15 Pikes
10 SL Bridge on a Ball (per leg)
5 Turkish Get-ups per side, w/ implement
10 Dumbbell Thrusters
15 yard Broad-jump Burpees
1 x Sprint 30 yards

Week 3 – Day 3
"The most common commodity in this country is unrealized potential." – Calvin Coolidge
A. Dynamic Warm-up - Hip Mobility
B. Are you MENTAL?
WOD – 4 Rounds for time of:
1. 10 Split Squat Thrusters (per side)
2. 20 Bicycles
3. 25 Mountain Climbers
4. 20 Low Rows
5. 10 Spiderman Pushups (per side)
6. Full Court Sprint x 2

Week 3 – Day 4
“Hindsight is an exact science.” - Guy Bellamy
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 overhead med ball tosses and 15 reverse tosses each.
C – Six Station Dice Game
Set up six stations of movements and place a die at each station.
Each person performs the movement specified at each station.
Number of reps is determined by roll of the dice.
Next station is determined by a roll of the dice.
Play 2 separate 12 minute games.

Week #2 of Session #22

Here we are at week #2 of San Antonio's finest fat loss and fitness camp. Come get some!

Week 2 – Day 1
"Every revolutionary idea seems to evoke three stages of reaction. They may be summed up by the phrases: (1) it’s completely impossible. (2) it’s possible, but it's not worth doing. (3) I said it was a good idea all along."
A – Dynamic Warm-up and Hip Mobility
B – Breakin’ it down...bit by bit!
Round #1 – Chest x 2 sets
20 Push ups
30 Standing resistance band presses
30 Standing resistance band flies
10 Push ups
Round #2 – Legs x 2 sets
Squats: 24 reps
Alternating Lunges: 12 reps each leg
Alternating Lunge Jumps (jump up and switch legs in mid-air): 12 reps each leg
Squat Jumps: 24 reps
Round #3 – Backside x 2 sets
20 Bent over, straight arm pulls
20 Renegade rows (per side)
30 Standing resistance band rows
30 Bent over resistance band pulls

Week 2 – Day 2
"Action expresses priorities." - Ghandi
A – Dynamic Warm-up and Calisthenics
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
Siff Squats
Reverse Crunch
Dips

Week 2 – Day 3
"I think one's feelings waste themselves in words; they ought all to be distilled into actions which bring results." - Florence Nightingale
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 Supine Side Tube Rows (per side)
14 DB Thrusters
21 Dips
100 Jump Rope

Week 2 – Day 4
"Action is the foundational key to all success." – Picasso
A – Dynamic Warm-up and Hip Mobility
B – Partner Shuttle Run with Tuck Jumps
C – WOD
4 – 6 Rounds for Time of:
1 Spider Crawl Pass
1 Suicide Sprint
15 Slide Ham Curls
15 KB Swings
15 DB Push Press
10 SLDL (per side)

Week 1 of Session #22

San Antonio's Finest Fitness and Fat Loss Bootcamp for 2 years running!

Week 1 – 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 1 – Day 2
"Gray skies are just clouds passing over." – Duke Ellington
A – Calisthenics and Planking
B – WOD
5 Rounds for Time:
20 Box Jumps
15 Goblet Squats with DB’s
10 Turkish Get-ups with implement
5 Handstand Push-Ups (or HEAVY DB presses)

Week 1 – Day 3
“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 1 – Day 4
"You can stay young as long as you learn." – Emily Dickinson
A – Dynamic Warm-up and Hip Mobility
B – Say “Hello” to Friday!
For Time:
Sprint 1 Lap
40 Push-Ups
40 Squats with Hands Overhead
40 Reverse Crunches
40 Jump Rope
Sprint 1 Lap, run 1 Lap
30 Push Press
30 Kettlebell Swings
30 Low Rows
30 Jump Rope
Run 1 Lap, Sprint 1 Lap, Run 1 Lap
20 Wall Ball Shots
20 Bulgarian Squats (per leg)
20 Rock the boats (per side)
20 Jump Rope
Run 4 Laps