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

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)

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

Week #3 - September 14 thru 18

Today is the beginning of the 3rd 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 "beach 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 September 14
"Action without thought is a form of insanity; Thought without action is a crime." – Albert Einstein
A – Calisthenics and Planking
B – Let the Countdown Begin
Spiderman Push-ups
Slide Lunges (per leg)
Turkish Get-ups w/DB or KB
21-18-15-12-9-6-3
* 75 Jump Rope after 21, 15, 9, 3
* 2 Laps After 18, 12, 6

Tuesday September 15
"Belief is the thermostat that regulates all success." - Anonymous
A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
3 to 4 complete rounds for time
10 – Walking Lunges w/ DB at shoulder height (per side)
15 – Rope Push-ups
20 – Pikes
25 – KB swings
20 – Hamstring Slide Curls
15 – Wall Ball Shots
10 – Bulgarian Split Squat w/ DB at shoulder height (per side)
Sprint 30 yards X 2

Thursday September 17
"There will come a point in the race, when you alone will need to decide. You will need to make a choice. Do you really want it? You will need to decide." - Rolf Arands
A – Dynamic Warm-up and Hip Mobility
B – Say Hello to my Little Friend!
40-30-20-10
Pull-ups
Bar Over-Head Squats
Pikes
Push-ups

Friday September 18
"Everyone has the desire to win, but only champions have the desire to prepare." - Author Unknown
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 = Alt DB Squat and Press
Spades = Pushup
*Ace = 11
*Face cards = 10
We throw 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!
Third Game - Viva Las Vegas
Hearts = DB Deadlift Curl and Press
Diamonds = Pushup
Clubs = Bent Over Row w/ DB
Spades = Dip
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!

Week #2

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 "beach 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 September 7, 2009
"Next time you’re tempted to say you “can’t,” remember that what you’re really saying is, “I don’t want to.” – Craig Weller
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

Tuesday September 8, 2009
"When you let others create your world for you, they will always create it too small." - Dr. Edwin Louis Cole
A) Warm-up - 2 laps
B) Hold on for dear life...
1) 45 degree sit x 30 sec
2) Plank x 60 sec
3) Side Plank x 30 sec per side
4) Wall Sit x 60 sec
5) Pushup from ground x 30 sec
6) T Stabilization x 30 sec per side
7) S/L Wall Sit x 30 sec per side
C) Spiderman Planks
3 x 30 secs each
D) Shuttle Runs & Pushups
15 pushups then sprint court & back
15 pushups then sprint court & back x2
15 pushups then sprint court & back x3
E) Broad Jump 30 yards & count reps
1) Bulgarian Squats x that many reps (l & r)
2) Step Ups x that many reps x2
3) Squat Jumps x that many reps x 3
AMRAP in 15 minutes

Thursday September 10, 2009
“Character is measured by what you would do if thought you would not be caught” - Author Unknown
A – Dynamic Warm-up and Hip Mobility
B – My, oh my…AMRAP in 20 Minutes:
7 Dumbbell Thrusters
7 Burpees
7 Hip/Thigh Extensions (per side)
7 Pikes
7 DB Clean and Press (per side)
7 Slide Ham Curls
7 Side Plank Tube Rows (per side)

Friday September 11, 2009
“Don’t hit at all if it is honorably possible to avoid hitting; but never hit soft.” - Theodore Roosevelt
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
Skip 1 lap after each round

New Session of Classes Begins Today!

Let's get to it!

Monday August 31, 2009
"Too many people overvalue what they are not and undervalue what they are." - Malcolm Forbes
A – Dynamic Warm-up and Hip Mobility
B – Partner Sprints and Mountain Climbers
C – What’s in a name?
Use the letters of your name to “build” your training routine.
AEIOUY = 10 Atomic Mountain Climbers
BGLR = 10 Renegade Rows per side
CKQV = 10 Spiderman Pushups
DJSW = 10 Slide Ham Curls
FNVZ = 10 Side Plank Presses per side
HMPT = 10 Bulgarian Split Squats per side

Tuesday September 1, 2009
"We are disturbed not by what happens to us, but by our thoughts about what happens to us." – Epictetus
A – Calisthenics and Planks
B – WOD 20 minutes of training
1) Run 2 laps
2) 10 SLDL per side

Thursday September 3, 2009
"Many of the things you can count, don't count. Many of the things you can't count, really count." - Albert Einstein
A – Dynamic Warm-up and Hip Mobility
B – Partner Sprint Drills w/Carpet Slides x 10 yards
C – WOD
AMRAP: 20 minutes worth
10 Push Press (Heavy DB)
10 Box Jumps
10 Wall Ball Shots
10 Low Rows

Friday September 4, 2009
"I have learned to be content in whatever circumstances I am in." - The Bible, Phillipians 4:11 (NASB)
A – Hip Mobility, Planking & Calisthenics
B – Life Enrichment 101
Partner up. Partner 1 skips to wall, performs 5 Turkish Get-ups & 5 Burpees then sprints back. Partner 2 then goes. Repeat 3 times each.
C – And now for something completely different...
For time:
1.) Sprint length of court & back X2
2.) 50 KB swings
3.) 100 Jump Rope
4.) 50 Medicine ball slams
5.) Sprint length of court & back X2
6.) 50 Two Point Rows (per side)
7.) 100 Jump rope
8.) 50 Lunge stance trunk rotations with tubing (per side)
D) Bonus
1.) Atomic Plank X 30 yards = reward!

Final week of this session of classes

Today marks the start of the final 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 slimming down, dropping the fat and getting that "last hoorah of the summer" body, come join us. New members receive 2 weeks FREE to try it out.

Monday August 24, 2009
"You can have anything you want if you are willing to give up the belief that you can't have it." - Robert Anthony
A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
30/30 circuit with:
Split Squat Band Row
Vertical Jump
Side-to-Side Push-up
Rope SL Squat
Offset Load Plank

Tuesday August 25, 2009
"It is not what we take up, but what we give up, that makes us rich." — Henry Ward Beecher
A – Calisthenics, Planking & Stability Holds
B – 2 Walking Laps with DB Overhead
(Lap 1 R, Lap 2 L)
C – Workout of the Day
3 - 4 Rounds for Time of:
10 Side Plank Rows (per side)
15 Burpees
20 DB Overhead Walking Lunge (per leg)
25 Bullwhips
2 x Full Court Sprints (Good Luck)

Thursday August 26, 2009
"My main goal in life is to be the person my dog thinks I am." - Author Unknown
A – Dynamic Warm-up, Hip Mobility and Planking
B – 25 Minutes AMRAP:
21 3-way KB Swings
20 Pikes
10 Bent-Over Row
10 Get-ups w/implement
1 Suicide Sprint

Friday August 27, 2009
"You were born an original. Don't die a copy." - John Mason
A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – WOD
4 Rounds for Time of:
150 Jump Rope
25 KB Swings
50 Bicycles or Reverse Crunches
25 DB Thrusters

Week #3 of the session of classes

Today is the beginning of the 3rd 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 "beach 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 August 17
"Always bear in mind that your own resolution to succeed is more important than any other." - Abraham Lincoln
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Strength Circuit
In 20 minutes, work for 30 seconds, rest for 30 seconds completing 4 total rounds of:
1) Handstand Push ups
2) Slide Ham Curls
3) Goblet Squats w/KB or DB
4) Rope High Pulls (straight arm)
5) Side Plank Adduction Reach & Rotate

Tuesday August 18
"Defeat is not the worst of failures. Not to have tried is the true failure." - George Edward Woodberry
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

Thursday August 20
"No man succeeds without a good woman behind him. Wife or mother, if it is both, he is twice blessed indeed." - Harold MacMillan
A - Dynamic Warmup & Hip Mobility
B - 30/30 Deep Core Development
In 20 minutes, work for 30 seconds, rest for 30 seconds completing 4 total rounds of:
1) KB Squat High Pull
2) Side Plank Abduction Band Row
3) 2 Point Bird Dog
4) Mountain Climber
5) High Bar Rope Rotations

Friday August 21
"Success is getting what you want. Happiness is wanting what you get." - Dale Carnegie
A - Warmup
3 TGU
9 Spider Climbs each side
15 Prisoner Squats
21 Jumping Jacks
B - Gone in 50 seconds!
Perform 2 rounds of each circuit, 50 seconds on each exercise, rest 10 seconds & transition to next exercise.
Circuit #1
Calf jumps w/arms o/h
Jumping Lunges
Moving push-ups
Lateral squat jumps
Burpee w/push-up
Circuit #2
Bear crawl
Pulsing Sumo Squat w/jumps (2 squats then a jump)
High Knee Jog
T-Stabilization & Push-up
Squat Jump w/ 5 Jumping Jacks
Circuit #3
In & Outs
Broad Jump
Lateral Shuffle
Butt Kicks
Kangaroo Hops

Week #2

Today is the start of the 2nd 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 August 10
"Success without honor is an unseasoned dish; it will satisfy your hunger, but won't taste good." – Joe Paterno
A – Warm-up 1 minute x 3 rounds
1) Jump Rope
2) Jumping Jacks
3) Step ups
B) WOD – 25, 20, 15, 10, 5
1 Arm DB O/H Walking Lunge
Box Jump
Push-up
BONUS – 1 Full Gasser

Tuesday August 11
“Failure should be our teacher, not our undertaker. Failure is delay not defeat. It is a temporary detour, not a dead end." – Denis Waitley
A – Dynamic Warm-up & Hip Mobility
B – WOD
Run 2 laps
30 Tuck Jumps
25 Reverse Lunge Rows
20 MB Push Squat
15 Band Thrusters
10 Pikes
5 Burpees w/ push-up
3 to 4 rounds for time

Thursday August 13
“The strongest reason for the people to retain the right to keep and bear arms is, as a last resort, to protect themselves against tyranny in government.” – Thomas Jefferson
A – Dynamic Warm-up, Hip Mobility and Planking
B – Round and round
15 Rounds of:
5 Squats
5 Kettle Swings
5 Push-Ups
And…10 Rounds of:
5 Box Jumps or High Step-ups per leg
5 Pull Ups
5 Ball Slam

Friday August 14
“I predict future happiness for Americans if they can prevent the government from wasting the labors of the people under the pretense of taking care of them.” – Thomas Jefferson
A – Warm up:
Lateral Shuffle with X band
Monster Walk with X band
Lunge (forearm to instep) with hamstring stretch
Inchworms
B – Metabolic circuit
3 rounds of:
Lunge with 4s pause at bottom of movement x 15 per leg
Push up with 4s pause at bottom of movement x 10
Plank walk ups with 5 count hold x 10
DB SLDL x 10 per leg
One arm row from lunge to single leg stance x 7 per position
C – Squat series
Explosive to normal speed to isometric
20s at each zone - 3 rounds

New Session Begins Today!

Monday August 3
"Expressing anger is a form of public littering." - Willard Gaylin
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
20 Sitting V-posture DB Presses
1 x 15 yard Broad Jump Burpee Pass
20 Slam Ball
20 Pikes
10 Siff Squats

Tuesday August 4
"If a small thing has the power to make you angry, does that not indicate something about your size?" - Sydney J. Harris
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

Wednesday August 5 - Benefit Boot Camp
"Keep cool; anger is not an argument." - Daniel Webster
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.

Thursday August 6
"Never go to bed mad. Stay up and fight." - Phyllis Diller
A - Warmup
B - Christmas in August

1. Bear Crawl 10 yards
2. Strongman Crunch (per side)
3. TGU (total)
4. Mountain Jumper
5. Wall Ball
6. Row
7. Band Thruster
8. Jumping Slam Ball
9. Spiderman Pushup (total)
10. Jumping Lunges (per side)
11. KB Swing
12. Ground & Sky Squat/Broad Jump

Perform 1 bear crawl, then
Perform 2 Strongman Crunches, then 1 Bear Crawl, then
Perform 3 TGU, then 2 Strongman Crunches, then 1 Bear Crawl, then...

And so on like the song, "12 Days of Christmas"...

Friday August 7
"Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned." - Buddha
Warmup - Yer on yer own!
6 minutes - No designated rep count - any order
Burpees
Pushups
KB Swings
Squat Jumps
WOD
Round 1
Run 1 lap
Burpee + Push up X 50
KB Swing X 40
Step Jumps X 30
Round 2
Run 2 laps
Burpee + Pushup X 40
KB Swing X 30
Step Jumps X 50
Round 3
Run 3 laps
Burpee + PU X 30
KB Swing X 50
Step Jumps X 40

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

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 June 22
"I never did very well in math - I could never seem to persuade the teacher that I hadn't meant my answers literally." - Calvin Trillin
A – Dynamic Warm-up, Hip Mobility and Planking
B – Say Hello to my Little Friend!
40-30-20-10
Jumping Pull-ups
Bulgarian Squats (per leg)
Pikes
Push-ups

Tuesday June 23
"The wisdom of the wise and the experience of the ages are perpetuated by quotations." - Benjamin Disraeli
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.
Play 2 games.
Time limit for each game = 12-16 minutes

Thursday June 25
"If everyone is thinking alike, then somebody isn't thinking." - George S. Patton
A. Dynamic Warm-up
B. Max effort test
Tube Rows x :60sec - :45sec - :30sec
V-ups x :60sec - :45sec - :30sec
*Rest in between is equal to the time of respective test*
C. Russian Hops and run Circuit
For Total time
1. Run 2 laps
2. Russian Hops to end of court, KEEP TRACK OF TOTAL REPS
3. One Leg Step Jump x 'that many reps'
4. Jumping Lunge (each leg) x 'that many reps'
5. Full Squat Jump x 'that many reps'
6. Run 2 laps
7. Step ups (each leg) x 'that many reps'
8. Walking Lunge (each leg) x 'that many reps'
9. Squat x 'that many reps'
10. Run 2 laps

Friday June 26
"Live out of your imagination, not your history." - Stephen Covey
A. Dynamic Warm-up & Hip Mobility
B. Card Sharks
Break up into teams of three to four.
Each player draws their own cards but chip away at the deck as a team.
Play two games.
Hearts = Dips
Diamonds = Push-ups
Spades = Rows
Clubs = Turkish Get-ups with DB or KB
2, 3, 4 = 20, 30 or 40 seconds of planks
Joker = Team sprints to end of court and back
Ace = 11, face cards = 10

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 and be sure to read the new blog at http://firestormfitcamps.com/

Monday June 15
"Ability is of little account without opportunity." - Lucille Ball
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 – Spiderman Pushup
A2 – Squat & Tube Row Combo

B1 – Jumping Slamball
B2 – KB Swing

C1 – Slide Lunge (per leg)
C2 – Strongman Crunch (per side)

Tuesday June 16
"I owe it all to little chocolate donuts." - John Belushi
A – Calisthenics and Hip Mobility
B – Partner sprints with burpees
C – WOD
5 Rounds for Time of:
7 Side Plank Tube Presses (per side)
14 DB Thrusters
21 Dips
150 Jump Rope

Thursday June 18
"Age is strictly a case of mind over matter. If you don't mind, it doesn't matter." - Jack Benny
A – Dynamic Warm-up, Hip Mobility and Planking
B – 20, 15, 10 Leg Matrix
C – 20 Minutes AMRAP
20 Kettle Swings
20 Slam Ball
10 Bent-Over Row
10 Burpees
1 Suicide Sprint

Friday June 19
"In the land of the skunks he who has half a nose is king." - Chris Farley
A - Warmup
B - Band Assisted Shuffles
C - Escalation Destination
Clean & press :30 per hand Rest :30
Clean & press :30 per hand, Swing :30 per hand, Rest :30
Clean & press :30 per hand, Swing :30 per hand, Y-squat :30, Rest :30
Clean & press :30 per hand, Swing :30 per hand, Y-squat :30, Pushup :30, Rest :30
Clean & press :30 per hand, Swing :30 per hand, Y-squat :30, Pushup :30, Renegade Row :30 per hand.
Rest 2:00.
Reverse order and perform again.

NEW SESSION BEGINS!

Today is the start of the next 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 8
"Being busy does not always mean real work. The object of all work is production or accomplishment and to either of these ends there must be forethought, system, planning, intelligence, and honest purpose, as well as perspiration. Seeming to do is not doing." - Thomas A Edison
A - Dynamic Warmup & Hip Mobility
B - AB-solutely fabulous
50 seconds of work, 10 second recovery X 2 rounds = 10 minutes of work
Spiderman Pushup
ISO Lunge OH Band Pulls
Push Up Slide Out Variations
Cross Body Mountain Climber
Side Plank Punch w/Band
C - Sprint Intervals
Sprint 12 seconds, recover 8 seconds X 10 rounds

Tuesday June 9
"To find joy in work is to discover the fountain of youth." - Pearl S. Buck
A – Calisthenics and Planking
B – WOD
As Many Rounds as Possible in 20 Minutes of:
Run 2 laps
20 Full Squat Thrusters

Thursday June 11
"When a man tells you that he got rich through hard work, ask him: 'Whose?'" - Don Marquis
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

Friday June 12
"The more I want to get something done, the less I call it work." - Richard Bach
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
- Squat & Row with tubes
- Slide Ham Curls
- Broad jump
- Renegade Rows
**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 #3

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
"I only had a high school education and believe me, I had to cheat to get that." - Sparky Anderson
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time:
50-30-15-10
Box Jump (or Bulgarian Squats per leg)
DB Thrusters
Kettle Bell Swings
Renegade Row (total)

Week 3 - Day 2
"A bird doesn't sing because it has an answer, it sings because it has a song." - Lou Holtz
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 3
"Don't measure yourself by what you have accomplished, but by what you should have accomplished with your ability." - John Wooden
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
"I always tell people I want to live to be 150 and they say why would you want to do that. I say, well there's a few people I haven't made mad yet, I want to get them." - Mike Ditka
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 #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