Week #4 of Session #14

Here we are at the final week of Session #14. What does it hold for us?

Let's see:

Week 4 - Day 1

"If you do not change direction, you may end up where you are heading." – Lao Tzu

A – Dynamic Warm-up, Hip Mobility and Planking
B – 25 Minutes AMRAP:
20 Kettle Swings
20 Slam Ball
10 Bent-Over Rows
10 Burpees
1 Suicide Sprint
C – Cool Down and Stretching

Week 4 - Day 2

"The irony of commitment is that it's deeply liberating - in work, in play, in love."- Anne Morris

A – Active Warm-up, Jump Rope Drills & Mini-bands
B – Partner drills with sprints & med balls
C – Tabata Aplenty!
1 Round each of:
Tabata Push-ups
Tabata Squats
Tabata Side Plank Tube Rows
Tabata DB Upright Rows
D – Cool Down and Stretching

Week 4 - Day 3

"Limitations live only in our minds. But if we use our imaginations, our possibilities become limitless." - Jamie Paolinetti

A – Calisthenics and Planking
B – Suicide Frogs with DB’s
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
D – Cool Down and Stretching

Week 4 - 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
Pull-ups
Over-Head Squats
Pikes
Push-ups
C – Cool Down and Stretching

Week 3 of Session 14

Week 3 - Day 1

"Bite off more than you can chew, then chew it."- Ella Williams

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
D – Cool Down and Stretching

Week 3 - Day 2

“If you're going through hell, keep going.”- Winston Churchill

A – Calisthenics and Planking
B – Partner Races w/tires
C – Tuesday Training
For Time:
30 Sit-ups
20 Jumping Squats
10 Renegade Rows
2 X sprint 30 yards
20 Sit-ups
20 Jumping Squats
20 Renegade Rows
2 X sprint 30 yards
10 Sit-ups
20 Jumping Squats
30 Renegade Rows
2 X sprint 30 yards
D – Cool Down and Stretching

Week 3 - Day 3

“Always bear in mind that your own resolution to success is more important than any other one thing.” - Abraham Lincoln

A. Dynamic Warm-up - Hip Mobility
B. Fight Gone Bad in S.A.
In this workout there are five stations - 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. Dumbbell Push Press
4. Obstacle Jumps
5. Kettle bell Swings
**Rest 2 minutes**
*Repeat for THREE total rounds*
C. Run 2 laps for time
D. Post Training Stretching

Week 3 - Day 4

"Attitude is more important than reality." - Elaine Agather

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

Week #2 of Session 14

Week 2 - Day 1

“Success could care less about mistakes. Success loves action.” – Robert Ringer

A – Calisthenics and Planking
B – Let the Countdown Begin
Spiderman Push-ups
Slide Lunges (per leg)
Turkish Get-ups w/implement
21-18-15-12-9-6-3
* 75 Jump Rope after 21, 15, 9, 3
* 2 Laps After 18, 12, 6
C – Cool Down and Stretching

Week 2 - Day 2

"There is joy in work. There is no happiness except in the realization that we have accomplished something.” – Henry Ford

A – Dynamic Warm-up and Hip Mobility
B – My, oh my…
AMRAP in 20 Minutes:
7 Dumbbell Thrusters
7 Burpees
7 Tuck Jumps
7 Pikes
7 DB Clean and Press
7 Slide Ham Curls
7 Side Plank Tube Rows (per side)
C – Cool Down and Stretching

Week 2 - Day 3

“Whatever we plant in our subconscious mind and nourish with repetition and emotion will one day become a reality.” - Earl Nightingale

A – Calisthenics and Planking
B – Partner Wheelbarrow Sprints
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
15 yards Carpet Push x 1
D – Cool Down and Stretching

Week 2 - Day 4

"Energy and persistence conquer all things." – Benjamin Franklin

A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – Ooh, I don’t feel so good….
50 Box Jumps (or 50 Step-ups 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

Week 1

Here we are at the first full week of classes in session # 14. Let's get to it:

Week 1 - Day 1

"Those who are too smart to engage in politics are punished by being governed by those who are dumber." - Plato

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
Prisoner Squats
Reverse Crunch
Push-Ups
C – Cool Down and Stretching

Week 1 - Day 2

“Knowing is not enough; you must apply. Willing is not enough; you must do.” - Johann Wolfgang von Goethe

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
D - Post Training Stretching

Week 1 - Day 3

"Achieve success in any area of life by identifying the optimum strategies and repeating them until they become habits." --Charles J. Givens

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
1 Suicide Sprint
15 Slide Ham Curls
15 KB Swings
15 DB Push Press
10 SLDL (per side)
D – Cool Down & Stretching

Week 1 - Day 4

"There are costs and risks to a program of action, but they are far less than the long-range risks and costs of comfortable inaction." - John F. Kennedy

A – Calisthenics & Planking
B – Oh, this won’t be any fun!
WOD
40-30-20-10
DB Thrusters (35#, 20#)
Box Jumps
Pikes
1 lap after every round
C – Cool Down and Stretching

Firestorm Fitness Systems Fat Burning Fit Camps, Session #14

Happy New Year!

This session is replete with routines designed to shape, shift and shuffle your body into a work of art.

Don't believe me? Well check this out:

FREE DAY 1

"There is no telling how many miles you will have to run while chasing a dream."- Unknown

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
D. Cool Down and Stretching

FREE Day 2

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

A - Static Stretching, Calisthenics and Active Warm-up
B - WOD
40-30-20-10
Rotational Med Ball Slams
Siff Squats (per leg)
Pikes
V-sit DB Press
C – Cool Down and Stretching