Week 3 of Session #12

Here we go:

Week 3 - Day 1

"Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire which transcends everything."- Napoleon Hill

A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
10 – Suitcase Squats
15 – Rope Push-ups
20 – Pikes
25 – KB swings
20 – Hamstring Slide Curls
15 – Wall Ball Shots (Full Squats)
10 – Single Leg Squats per leg (either Bulgarian or sl)
2 laps
* 4 complete rounds for time
D – Cool Down and Stretching

Week 3 - Day 2

“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 and Planking
B – Partner Races w/tires
C – Tuesday Training
For Time:
30 Sit-ups
20 Thrusters
10 Kettle Sumo High Pull
2 30 yard sprints
20 Sit-ups
20 Thrusters
20 Kettle Sumo High Pull
2 30 yard sprints
10 Sit-ups
20 Thrusters
30 Kettle Sumo High Pull
2 30 yard sprints
D – Cool Down and Stretching

Week 3 - Day 3

“Toughness is in the soul and spirit, not in muscles.”- Alex Karras

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.
C – Cool Down and Stretching

Week 3 - Day 4

"Champions keep playing until they get it right."- Billie Jean King

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. 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 Jehosophats…
1. 30 Jumping Lunges
2. 30 Dips
3. Run twice around court
*4 rounds*
E. Post Training Stretching

My how the weeks fly by!

Here's week #2 of session #12!

Week 2 - Day 1

"Action expresses priorities." - Ghandi

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 2

"Give yourself something to work toward - constantly." - Mary Kay Ash

A – Dynamic Warm-up and Hip Mobility
B – My, oh my…
AMRAP in 20 Minutes:
7 Dumbbell Thrusters
7 Burpees
7 Double Unders or 7 Tuck Jumps
7 Pikes
7 DB Hang Cleans
7 Slide Ham Curls
7 Push Jerks
C – Cool Down and Stretching

Week 2 - Day 3

"Begin - to begin is half the work, let half still remain; again begin this, and thou wilt have finished." – Marcus Aurelius

A – Calisthenics and Planking
B – Partner Sprints with Mountain Climbers
C – Round and round
4 Rounds for Time of:
25 Push-ups
20 Dips
15 Single Leg DB Dead lifts
10 Burpees
5 Low Rows
1 10 yards Lane Pass Spider Crawl (Keep the Hips Down)
D – Cool Down and Stretching

Week 2 - Day 4

"Some people dream of success while others wake up and achieve it."- Unknown

A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – Ooh, I don’t feel so good….
50 Box Jumps (or 25 Bulgarian Squats per leg)
40 Floor Wipers
30 Wall Ball Shots
20 Slide Ham Curls
10 Low Rope Push-ups
20 Slide Ham Curls
30 Wall Ball Shots
40 Floor Wipers
50 Box Jumps (or 25 Bulgarian Squats per leg)
D – Cool Down and Stretching

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