Here we go!

Alright, it's the 12th session of the Firestorm Fitness Systems Fat Burning Fit Camps and am I ever excited!

Why?

Because this go around we are doing the class for 5 weeks instead of the normal 4 week session. That's right, you get 5 full weeks for the price of 4!

And what, praytell, will you be doing for those 5 glorious weeks? Let's find out?

Week 1 - Day 1

"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." - Herm Albright

A – Dynamic Warm-up and Hip Mobility

B – Fun, fun, fun!

Find a partner. Partner "A" runs to the far end of the court and performs 10 "body-builders" and returns to the start. Partner "B" runs to the far end of the court and does the same. Perform this 3 times each.

C – Up and Down

1. 100 Squats

2. 10 Hanging Dips

3. 75 Squats

4. 15 Hanging Dips

5. 50 Squats

6. 20 Hanging Dips

7. 25 Squats

8. 25 Hanging Dips

For time

C – Cool Down and Stretching

Week 1 - Day 2

"No legacy is so rich as honesty." William Shakespeare

A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 25 overhead med ball tosses each.
C – WOD
5 Rounds for Time of:
7 Spiderman Push-ups
14 DB Split Jerks
21 Squats
100 Jump Rope
D - Post Training Stretching

Week 1 - Day 3

"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
6 Rounds for Time of:
1 Spider Crawl Pass keeping the hips down for 15 yards
1 Suicide Run
5 Low Rope Rows
**5 DB Power Clean
**5 DB Push Jerk
**5 DB Squats
**Same weight for all and make them heavy
D – Cool Down & Stretching

Week 1 - Day 4

"I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do." - Leonardo Da’ Vinci

A – Calisthenics & Planking
B – Oh, this won’t be any fun!
1. Run 4 laps
2. When you return from your 800M, on the very first minute (keep your eye on the clock), begin with:
3 Mixed Grip Pull-ups, 6 Push-Ups, 9 Squats
Each following minute, add 1 Pull-Up, 2 Push-Ups, 3 Squats
Minute 2: 4-8-12
Minute 3: 5-10-15
Minute 4: 6-12-18
Minute 5: 7-14-21
Minute 6: 8-16-24
Minute 7: 9-18-27
Minute 8: 10-20-30
Continue through the sequence, minute to minute, until you fail to complete the assignment. Each time you fail, start over with 3-6-9 and work your way back up.
After the 20th Round: 8 laps!
It's for time as well as reps, so get going following your last squat.
C – Cool Down and Stretching

Week #4 of session #11 - The Final Week!

This is the final week of this session and it's been great.

The next set of classes begins Monday October 15th. To find out all of the details on classes and times, click here.

Here's this week's training protocol:

Week 4 – Day 1

"I do not believe in excuses. I believe in hard work as the prime solvent of life's problems." – J.C. Penny

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:
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:
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 4 – Day 2

"Shallow men believe in luck. Strong men believe in cause and effect." Ralph Waldo Emerson

A – Active Warm-up, Jump Rope Drills & Mini-bands
B – Partner drills with sprints & med balls
C – Workout Of The Day
Push-Ups
Kettle Sumo High Pull
Pikes
• 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
D – Cool Down and Stretching

Week 4 – Day 3

"Success demands singleness of purpose." – Vince Lombardi

A – Calisthenics and Planking
B – Partner Shuttles 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 15 yards Broad Jump Burpee Pass
20 Slam Ball
20 Reverse Crunches
10 DB Power Snatches
D – Cool Down and Stretching

Week 4 – Day 4

"Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy." - Dale Carnegie

A. Dynamic Warm-up & Jump Rope Runs
B. Suicide Squats
Jump Squats: 20s
Squats: 20s
Sit and hold (half squat): 20s
Repeat 3 x round for 3 total minutes
C. “300” Training
For time:
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 of Session #11

YEE-HAWW!

I cannot believe that we've already covered two full weeks of this current session. What could we possibly do to top the past two-weeks of training?

Let's find out....

Week 3 - Day 1

"Time may be a great healer, but it's a lousy beautician." - Unknown

A. Dynamic Warm-up & Jump Rope Runs
B. Tabata Time - Squats
C. Team Competition
Break into teams of four. Each team member moves through the stations until all rounds have been completed. Today we play twice for 5 rounds.
1. Tire Drag to end of court and back
2. Push-ups
3. Jumping Squats
4. KB Swing
Second Round
1. Tire Drag Backwards to end of court and back
2. Hamstring Slide Curls
3. Burpees
4. Dumbbell Push Press
D. Cool Down & Stretching

Week 3 - Day 2

"Talk is cheap because supply exceeds demand." - Unknown

A. Dynamic Warm-up & Hip Mobility
B. Partner relay race - mountain climbers and shuttle run
C. Thrusters - Bench Jumps - Dips
1. One Arm Dumbbell Thrusters x 15
2. Renegade Rows x 20
3. Slide Lunges x 25
*As many Full rounds as you can in 22-26 minutes*
D. Cool Down & Stretching

Week 3 - Day 3

"The real art of conversation is not only to say the right thing at the right time, but also to leave unsaid the wrong thing at the tempting moment." - Unknown

A. Calisthenics - Hip Mobility
B. Fight Gone Bad in S.A.
In this workout you have 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. Dumbbell Push Press
3. Kettlebell Swings
4. Reverse Crunches
**Rest 2 minutes**
*Repeat for FOUR total rounds*
C. Run around the court for time x 3 - 5 laps
D. Stretching

Week 3 - Day 4

"If marriage were outlawed, only outlaws would have in-laws." - 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) 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 Implement x 12
3) Walking Lunge with Twist with Med Ball x 15 per leg
4) Rope Rows x 20
5) Pikes x 25
6) Ground & Sky Squats x 30
D) Cool Down and Stretching

Week two of the 11th session of the Firestorm Fitness Fat Burning Fit Camps is officially underway. The fat is flying off of bodies like drops of water off a basketball in a high wind...

Here's this week's protocol:

Week 2 - Day 1

"Shallow men believe in luck. Strong men believe in cause and effect." - Ralph Waldo Emerson

A) Dynamic Warm-up, Hip Mobility and Planking
B) Team Tire Races
C) Workout of the Day
20 Pull-Ups
30 Slide Hamstring Curls
40 Sit-Ups
50 Siff Squats
5 Rounds w/ 2-3 Minutes Rest Between
D) Cool Down and Stretching

Week 2 - Day 2

"Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy." - Dale Carnegie

A – Calisthenics and Planking
B – Let the Countdown Begin
Spiderman Push-ups
Kettlebell Swings
Turkish Get-ups w/implement
21-18-15-12-9-6-3
* 50 Jump Rope after 21, 15, 9, 3
* 2 Laps After 18, 12, 6
C – Cool Down and Stretching

Week 2 - Day 3

"Don't hit at all if you can help it; don't hit a man if you can possibly avoid it; but if you do hit him, put him to sleep." - Theodore Roosevelt

A) Dynamic Warm-up & Hip Mobility
B) Partner Seated Med Ball Tosses
C) 50 cents worth of training...
For time:
50 Box Jump or High Step-ups per leg
50 SLRDL
50 Kettlebell Swings
50 Step Walking Lunge
50 Floor Wipers
50 Push Press
50 Rope Rows
50 Wall Ball Shots
50 Push-Ups
50 Yard Sprint x 5
D) Cool Down and Stretching

Week 2 - Day 4

"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
C) Cool Down and Stretching

"It" is on!

That's right! The 11th session of the Firestorm Fitness Systems Fat Burning Fit Camps has officially begun.

And what's in store this week?

Just look...

Week 1 - Day 1

"Time is at once the most valuable and the most perishable of all our possessions."- John Randolph

A – Dynamic Warm-up and Hip Mobility
B – Partner Relays with Mountain Climbers
C – 5 x 5 and then some
5 Rounds for time of:
10 Low Rows
20 Full Sit-ups
30 Pushups
40 Prisoner Squats
Run the agility ladders and sprint between rounds
D – Cool Down and Stretching

Week 1 - Day 2

"I must say as to what I have seen of Texas, it is the garden spot of the world, the best land and the best prospects for health I ever saw, and I do believe it is a fortune to any man to come here."- Davy Crockett

A – Calisthenics and Planking
B – 300 yard shuttle with partner
C – Oh boy, is this fun!
4 Rounds for Time:
7 Handstand Push-Ups
14 DB Press (Heavy)
21 DB Overhead Split Squats (per side)
21 Tuck Jumps
21 Push Press
50 Ft. Walking Lunge w/ Squat Jumps at Cones
21 DB Upright Row
21 Kettle Swings
D - Post Training Stretching

Week 1 - Day 3

"Provided a man is not mad, he can be cured of every folly but vanity." - Jean-Jacques Rousseau

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 – Turkish Get-ups with sandbag
4 – Heavy Med Ball Clean & Jerks
** 10-1-1-10 through 1-10-10-1 **
D – Cool Down & Stretching

Week 1 - Day 4

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will." – Vince Lombardi

A – Calisthenics & Planking
B – Oh, this won’t be any fun!
2 Laps
50 Pikes
4 30 yard sprints
40 Box jumps or 60 high steps ups per leg
4 30 yard sprints
30 Wall ball shots
2 Laps
50 Push-Ups
4 30 yard sprints
40 Slam ball
4 30 yard sprints
30 Pull-ups or 60 rows
2 Laps
C – Cool Down and Stretching