Has it really come to this?

Is this really the last week of this session of classes?

Well, let's get to it:

Week 4 - Day 1

The only man who makes no mistakes is the man who never does anything. Teddy Roosevelt

A) Calisthenics, Hip Mobility and Planks
B) The Outlaw Josie Wales
50 Single Leg Squats (25 per leg)
50 Push-ups
50 Obstacle jumps
50 Rows
50 Kettlebell Swings
50 Pull-ups
50 Walking lunges
50 Med Ball Slams
50 Sit-ups
50 Dumb bell or Kettebell Snatches
C) Cool Down and Stretching

Week 4 - Day 2

"When they call the roll in the Senate, the Senators do not know whether to answer "Present" or "Not guilty." Teddy Roosevelt

A. Dynamic Warm-up
B. TAG! Or Red/Blue
C. That’s just wrong...
1. Bulgarian Squats x 10 per leg
2. Spiderman or T-push-ups x 12
3. Chin-2-knees x 15
*As many rounds as you can in 12 minutes
D. Jump - Dip - Sprint
1. 15 Jumping Squats
2. 15 Dips
3. Sprint once to the end of court, jog back
*Repeat for as many complete rounds as you can in 12 minutes*
E. Post Training Stretching

Week 4 - Day 3

"When you play, play hard; when you work, don't play at all." Teddy Roosevelt

A. Calisthenics - Hip Mobility – Planks and Pointing Dog Series
B. 4 man team competition – Tire push - 2 games
C. Circuit
1. Sprint to the end of the court & jog back
2. Rope Push-ups x 15
3. Slide board hamstring curls x 20
4. Run once around the court
5. Perform:-
-round one, Sky and ground squats x 40-
-round two repeat circuit but substitute: -
- Sky and ground jump squats x 40-
-round three repeat circuit but substitute:-
-Walking lunges x 40 total-
-round four, repeat circuit but substitute:-
-Jumping Lunges x 40 total
repeat circuit as necessary starting at round one exercise, sky and ground squats...do as many complete rounds as possible in 22-26 minutes
D. Cool Down & Stretching

Week 4 - Day 4

"Believe you can and you're halfway there." Teddy Roosevelt

A. Calisthenics
- Jumping jacks- shuffle splits- vertical hops- lateral hops
*20 seconds each x 3 sets*
B. Bottom to Bottom Tabata Squats
20 seconds of work, 10 seconds of a static hold in the bottom squat position repeated for 8 straight sets. Your score is the TOTAL amount of reps you get over all 8 sets
C. Cone ManeuversSix
(6) cones are spread over the court. Follow the instructions stationed at each cone. We will go 3 times around the course.
D. Full Court Press
1. Jog once around court
2. Sprint to end
3. Jog once around court
4. Back pedal to end
5. Jog once around court
6. Sprint length of court and skip back
E. Cool Down & Stretching

Welcome to this weeks round of fat burning exercises! Let's go!

Week 3 - Day 1

"Motivation follows action." - Robert Ringer

A - Dynamic Warm-up & Hip Mobility
B - Partner up Race Instructions & Circuit
Divide camp into Teams of 2, then pair 2 teams together
*Team Number one: Partner #1 does 20 Dumbbell Push Presses;
then partner #2 will do their 20
*Team Number two: Do as many Burpees as possible until team #1 is done
*Switch roles, winner is the team who has the most Burpees
*All paired teams, i.e. Team 3 and Team 4 are having the same race as Team 1 and 2.
**Best Two out of Three, then switch paired teams**
Click here for a video of 2 teams competing
C - Shuttle Run Circuit Instructions & Circuit
* Partner up - One goes first, then Partner goes second
*Run 20 yards, Perform 10 jumping lunges total, Run back 20 yards
*Partner follows with same circuit
*Run 40 yards, Perform 10 squat jumps, Run back 40 yards
*Partner follows with same circuit
*Run 60 yards, Perform 10 squats, Run back 60 yards
*Partner follows with same circuit
*Rest One Minute and then Repeat at the start for 3 total sets
D - Cool Down and Stretch

Week 3 - Day 2

"How very little can be done under the spirit of fear." - Florence Nightingale

A. Hip Mobility, Cal's and Court Sprints
B. Set the Table
Max effort repetition in 1 minute - keep track of individual exercise records:
1. Kettlebell Swing x 1 min
2. Slam ball x 1 min
3. Dumbbell Push Press x 1 min
C. Serve it up
1. Run once around court
2. Perform 10 Push-ups
3. Perform 15 Walking Lunge each leg
4. Sprint to end of court and back
5a. Perform your previously recorded repetition max number for Kettlebell Swing
*Repeat circuit starting at beginning*
5b. In round two Perform your previously recorded repetition max number for Slam ball
*Repeat circuit starting at beginning*
5c. In round three Perform your previously recorded repetition max number for Dumbbell Push Press
**As many complete rounds as you can in 22-28 minutes**
D. Post Training Stretching

Week 3 - Day 3

"Focus on remedies, not faults." Jack Nicklaus

A. Dynamic Warm-up & Jump Rope Runs
B. Partner Shuttles with Burpees
C. “300” Training
25 Ring Rows
50x Kettle Bell Swings
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 Ring Rows
D. Cool Down & Stretching

Week 3 - Day 4

"Great works are performed not by strength but by perseverance." Samuel Johnson

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)
C) Cool Down and Stretching

Week #2 of Session 9

This past week was July 4th week, so many folks opted to vacation and visit places far, far from the Firestorm. Let's welcome them home with this week's selection of training principles.
Enjoy!

Week 2 - Day 1

"Quality means doing it right when no one is looking." Henry Ford

A. Dynamic Warm-up, Hip Mobility, Planking
B. Red-Blue...
C. My New Favorite Workout!
1) Kettle bell complex - performed left and right
a. KB Swing x10
b. KB High Row x 10
c. KB Clean & Press x 10
d. KB Squat x 10
e. KB Thruster
2) Dips x 15
3) Rows x 20
4) Sit-ups x 30
5) Full Court Skips
**Two 12 minute Games**
D. Cool Down & Stretching

Week 2 - Day 2

"No amount of ability is of the slightest avail without honor." Andrew Carnegie

A. Dynamic Warm-up
B. Squats and…
1. Prisoner squats x 5
2. Spiderman or 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 or Bear Crawl x 10 yards
2. Walking lunge-squat jump x 30 yards
3. Duck Walk x 20 yards
3. Sprint x 60 yards
*As many rounds as you can in 12 minutes
E. Post Training Cool Down & Stretching

Week 2 - Day 3

"The slow man with integrity will ultimately catch the swift one who has none." Unknown

A. Hip Mobility - Cal's
B. Riverfront Gambling - Team training
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 = Burpee
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!
Third Game- ROLL THE DICE, multiply the number shown x the card flipped - So flip an Ace of hearts and roll a 4 and you have 44 Burpees! :
Hearts = Burpee
Diamonds = Pushup
Clubs = Dumbbell Push Press
Spades = Dip
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
C. Post Training Stretching

Week 2 - Day 4

"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you in the real deal. The Iron is the great reference point, the all-knowing perspective giver, always there like a beacon in the pitch black. I have found the iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.. Henry Rollins

A. Dynamic warm-up
B. Travel time
1. Walking Kettlebell Swings x 15 yards
2. Broad Jump Burpee x 30 yards (15 out, 15 back)
*4 rounds*
C. Diablo Medicine Ball Hurl with a Partner
Measure out 40 yards. Start by running out and back (the 80 yard sprint) then hurl the medicine ball across the distance. You are not allowed to run with the ball. You must do WALKING LUNGES to the ball, pick it up, and throw it to move forward. Once you have gone 40 yards with the hurls, you have completed one round. Start the next round by running out and back again. The "Medicine ball Hurls" can be done any way you want. Underhand, overhead, side arm, etc are all legal in this case.
1. Run 80 yards
2. Hurl 20lb medicine ball 40 yards with WALKING LUNGE in between
*4 rounds*
D. Jumping Kelly
1. 30 Jumping Lunges
2. 30 Dips
3. Run twice around court
*4 rounds*
E. Post Training Stretching

Session #9 of the Firestorm!

Here it is! Another session of the Firestorm Fitness System Fat Burning Fit Camp.

Let's get this show on the road!

Week 1 – Day 1

"Action is the foundational key to all success." Unknown

A) Dynamic Warm-up and Hip Mobility
B) Jump Rope Series
Partner up. Partner A jumps rope while running to the wall and back while partner B jumps in place. Repeat three times.
C) Tabata Squats
20 seconds of work, 10 seconds of rest x 8 rounds
D) Towers of Power
Perform each of the following movements in order of their appearance. Two rounds of 12 minutes each.
1) DB Push-up with Row x 10
2) Turkish Get-up with Sandbag x 12
3) Walking Lunge with Twist with Med Ball x 15 per leg
4) Kettlebell Swing x 20
5) Toe Touch Crunches with Feet Elevated x 25
6) Ground & Sky Squats x 15
E) Cool Down and Stretching

Week 1 – Day 2

"Iron rusts from disuse; stagnant water loses its purity and in cold weather becomes frozen; even so does inaction sap the vigor of the mind." Leonardo Da’ Vinci

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. Bench Jumps or High Steps ups
5. Kettle bell Swings
**Rest 2 minutes**
*Repeat for THREE total rounds*
C. Run 6 laps for time
D. Post Training Stretching

Week 1 – 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 - Hip Mobility - Court Skips
B. Team races!
Divide the camp into TWO teams. Each team has 3 Slam Balls, 3 Sit-up stations, 3 Burpee stations, 2 kettle bells and 1 long runway. Score as many points as you can on each station. We will play two 12 - 15 minute games
1. Sprint with tire to end of court and back = 1 point
2. Burpee x 10 = 1 point
3. Slam Ball x 15 = 1 point
4. Kettle bell Swings x 20 = 1 point
5. Sit-ups x 25 = 1 point
C. Post Training Stretching

Week 1 – Day 4

"Think of yourself as on the threshold of unparalleled success. A whole, clear, glorious life lies before you. Achieve. Achieve." -Andrew Carnegie

A – Dynamic Warm-up & Jumping 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 = 15 minutes
C – Post training stretching

Weel #4 of Session # 8

Summertime is here, and it's a great time to be a Firestormer!

Here's this weeks events:

Monday June 18 - Week 4 - Day 1

"The turning point toward change and action is not the infilling of the mind but the exercising of the will."- Chris Widener

A. Dynamic Warm-up & Hip Mobility
B. Partner Shuttle run competition
1. Sprint 20 yards out, 20 mountain climbers, 20 yards back
2. Partner goes
3. Sprint 40 yards out, 20 mountain climbers, 40 yards back
4. Partner goes
*Repeat for 3 total rounds*
C. Team Races with the Toys!
We will play two 12 minute games
1. Burpee x 15 = 1 point
2. Slam Ball x 20 = 1 point
3. Kettle bell Swings x 25 = 1 point
4. Dips x 30 = 1 point
6. Tire sprint 60 yards out then back = 1 point
D. Post Training Stretching

Tuesday June 19 - Week 4 – Day 2

"We must all suffer one of two things: the pain of discipline or the pain of regret."- Jim Rohn

A. Calisthenics - Hip mobility
B. Tabata Style Superset
1. 20 seconds of Rows
2. 10 Seconds rest
3. 20 seconds of Push-ups
4. 10 Seconds rest
*repeat for 8 rounds, 8 total minutes*
**Score your total amount of reps**
C. Leg Warmer
1. Sprint ends, run sides
2. 15 Push-ups
3. 30 Walking Lunges
4. Sprint side, run the rest
5. 15 Star Jumps
*As many complete rounds as possible in 18-21 minutes*
D. Post training Stretching

Thursday June 21 - Week 4 – Day 3

“Wanting, or intending, is the beginning of the Creating Process, and without it, no deliberate creation will occur. But most of you are suppressing your desires, to avoid disappointment.”- Esther Hicks

A. Calisthenics - Hip mobility
B. Team Training
Break into teams of three to four.
GAME ONE = 12 minutes:
Run twice around the court:
20 Kettlebell Swings
20 Dips
20 Total walking lunges
Mark a point for your team
GAME TWO = 12 minutes:
Run twice around the court:
20 Total step-ups
20 Pushups
20 Total Reverse Lunges
Mark a point for your team
C. Stretching


Friday June 22 - Week 4 – Day 4

"You can do anything if you have enthusiasm. Enthusiasm is the yeast that makes your hopes rise to the stars. With it, there is accomplishment. Without it there are only alibis." - Henry Ford

A. Calisthenics - Hip mobility
B. Bottom to Bottom Tabata Squats
20 seconds of work, 10 seconds of a static hold in the bottom squat position repeated for 8 straight sets. Your score is the TOTAL amount of reps you get over all 8 sets
C. Rope Rows and...
1. Renegade Rows x 20
2. Broad Jump x the width of a basketball court
3. Walking Lunge the width of a basketball court TWICE
4. Sprint width of court, jog the length x 2
*Repeat for as many full rounds as you can in 23-28 minutes*
D. Stretching