Week 2 - Day 1
"It takes less time to do a thing right, than it does to explain why you did it wrong." – Henry Wadsworth Longfellow
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
25 Burpees
50 Walking Lunges (per leg)
75 Sit-ups or Reverse Crunches
100 Pushups
125 Overhead Bar Squats
150 Mountain Climbers (total)
D – Cool Down and Stretching
Week 2 - Day 2
"Nothing is more difficult, and therefore more precious, than to be able to decide." - Napoleon Bonaparte
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 Prisoner Siff Squats
30 Bullwhips
75 Jump Rope
D - Post Training Stretching
Week 2 - Day 3
"It is amazing what you can accomplish if you do not care who gets the credit." – Harry Truman
A – Dynamic Warm-up
B – Partner Jump Rope Runs & Burpees
C – "Evens"20-18-16-14-12 of Each w/ 1 Spider Crawl and 1 Tire Sprint Between Rounds
DB Thrusters
Low Row
Slide Mountain Climbers on a MB (per leg)
Spiderman Pushups (total)
Renegade Row (per side)
D – Cool Down and Stretching
Week 2 - Day 4
"The price of anything is the amount of life you exchange for it." - Henry David Thoreau
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 – Slide Ham Curl
A2 – Squat & Tube Row Combo
B1 – Slamball
B2 – KB Swing
C1 – Jumping Lunge (per leg)
C2 – Sit-ups
C – Cool Down and Stretching
Saturday, August 16, 2008
Saturday, August 9, 2008
Welcome to Session #20 of the Firestorm Fitness Systems Fat Burning Fit Camps!
Week 1 - Day 1
“The cool thing about being famous is traveling. I have always wanted to travel across seas, like to Canada and stuff.” – Britney Spears
A. Calisthenics - Hip mobility
B. Push - Dip - Squat – Plank
1.10 Pushups
2. 15 Dips
3. 20 Prisoners Squats
4. 30 Count Plank
*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 to end of court and back
5. 15 Pushups
*Repeat for as many complete rounds as you can in 12-15 minutes*
D. Post Training Stretching
Week 1 - Day 2
“Yes, exercise is the catalyst. That's what makes everything happen: your digestion, your elimination, your sex life, your skin, hair, everything about you depends on circulation. And how do you increase circulation?” – Jack LaLanne
A – Calisthenics and Planking
B – Let the Countdown Begin
Burpees
Kettlebell Swings
Turkish Get-ups w/implement
21-18-15-12-9-6-3
* 75 Jump Rope after 21, 15, 9, 3
* Back peddle 1 lap after 18, 12, 6
C – Cool Down and Stretching
Week 1 - Day 3
“Great effort is required to arrest decay and restore vigor. One must exercise proper deliberation, plan carefully before making a move, and be alert in guarding against relapse following a renaissance.” – Horace
A – Calisthenics and Planking
B - Max effort test
Rows x :60sec - :45sec - :30sec
Reverse Crunch 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 (each leg) x 'that many reps'
4. Jumping Lunge (each leg) x 'that many reps'
5. Full Squat Jump x 'that many reps'
6. Sprint Ends, Run Sides x 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. Skip ends, run sides x 2 laps
D - Post Training Stretching
Week 1 - Day 4
“Exercise? I get it on the golf course. When I see my friends collapse, I run for the paramedics.” – Red Skelton
A – Dynamic Warm-up and Stretching
B – Ooh, I don’t feel so good….
For Time:
10 Burpees
20 Knees to Elbows or Reverse Crunch
30 Dips
40 Kettle Bell Swings
50 Box Jumps or Bulgarian Squats
40 Wall-Ball Shots
30 Low Ring Push-Ups
20 Slide Ham Curls
10 Turkish Get-ups with DB
* Broad Jump 20 yards between each set of exercises
C – Cool Down and Stretching
“The cool thing about being famous is traveling. I have always wanted to travel across seas, like to Canada and stuff.” – Britney Spears
A. Calisthenics - Hip mobility
B. Push - Dip - Squat – Plank
1.10 Pushups
2. 15 Dips
3. 20 Prisoners Squats
4. 30 Count Plank
*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 to end of court and back
5. 15 Pushups
*Repeat for as many complete rounds as you can in 12-15 minutes*
D. Post Training Stretching
Week 1 - Day 2
“Yes, exercise is the catalyst. That's what makes everything happen: your digestion, your elimination, your sex life, your skin, hair, everything about you depends on circulation. And how do you increase circulation?” – Jack LaLanne
A – Calisthenics and Planking
B – Let the Countdown Begin
Burpees
Kettlebell Swings
Turkish Get-ups w/implement
21-18-15-12-9-6-3
* 75 Jump Rope after 21, 15, 9, 3
* Back peddle 1 lap after 18, 12, 6
C – Cool Down and Stretching
Week 1 - Day 3
“Great effort is required to arrest decay and restore vigor. One must exercise proper deliberation, plan carefully before making a move, and be alert in guarding against relapse following a renaissance.” – Horace
A – Calisthenics and Planking
B - Max effort test
Rows x :60sec - :45sec - :30sec
Reverse Crunch 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 (each leg) x 'that many reps'
4. Jumping Lunge (each leg) x 'that many reps'
5. Full Squat Jump x 'that many reps'
6. Sprint Ends, Run Sides x 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. Skip ends, run sides x 2 laps
D - Post Training Stretching
Week 1 - Day 4
“Exercise? I get it on the golf course. When I see my friends collapse, I run for the paramedics.” – Red Skelton
A – Dynamic Warm-up and Stretching
B – Ooh, I don’t feel so good….
For Time:
10 Burpees
20 Knees to Elbows or Reverse Crunch
30 Dips
40 Kettle Bell Swings
50 Box Jumps or Bulgarian Squats
40 Wall-Ball Shots
30 Low Ring Push-Ups
20 Slide Ham Curls
10 Turkish Get-ups with DB
* Broad Jump 20 yards between each set of exercises
C – Cool Down and Stretching
Sunday, July 27, 2008
Week 4 – Day 1
"The best thing about the future is that it comes only one day at a time." – Abraham Lincoln
A. Calisthenics & Hip Mobility
B. Partner Shuttle Run with Mountain Climbers
C. Six Station Dice Game
Set up six stations of movements and place a die at each station. Person performs the movement specified at each station. Number of reps is determined by roll of the dice. Next station is determined by a roll of the dice. Play 2, 12 minute games.
D. Post Training Stretching
Week 4 – Day 2
"In the long run, we shape our lives, and we shape ourselves. The process never ends until we die. And the choices we make are ultimately our own responsibility." – Anna Eleanor Roosevelt
A - Dynamic Warm-up
B - Partner Shuttle run with 15 Tuck Jumps
C - Partner up!
Partner #1 does 15 dumbbell push presses right arm, 15 DB push presses left armPartner #2 does as many stretch tube rows as possible until partner #1 is done*Switch roles and repeat for 3 complete rounds each
D - Big circuit
1. Burpees x 12
2. High Step Ups x 15 per Leg
3. Run 2 laps
*As many rounds as you can in 20 minutes*
DD. Alternative no running circuit
1. Dumbbell thrusters x 12
2. Prisoner Squats x 25
3. Turkish Get-ups x 12
4. Walking lunge x 25 yards
*6 rounds for total time*
E – Post Training Stretching
Week 4 – Day 3
"One of the greatest and simplest tools for learning more and growing is doing more." – Washington Irving
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 10 underhand med ball tosses and 10 reverse tosses each.
C – 20-15-10 Squat Session
Jumping Squats, Squats, Hold in the Bottom Squat Position – 1st round 20 seconds, 2nd round 15 seconds, 3rd round 10 seconds.
D – WOD
3 Rounds for Time of:
10 Renegade Rows (per side)
30 Prisoner Siff Squats
50 Bullwhips
75 In & Out Jump Rope
E - Post Training Stretching
Week 4 – Day 4
"The one thing that matters is the effort." – Antoine de Saint Exupery
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.
- Wall Ball High Toss
- Rows
- Goblet squat with Kettle Bell
- Turkish Get ups
- High step-up or Bulgarian Squats
**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
D- Post Training Stretching
"The best thing about the future is that it comes only one day at a time." – Abraham Lincoln
A. Calisthenics & Hip Mobility
B. Partner Shuttle Run with Mountain Climbers
C. Six Station Dice Game
Set up six stations of movements and place a die at each station. Person performs the movement specified at each station. Number of reps is determined by roll of the dice. Next station is determined by a roll of the dice. Play 2, 12 minute games.
D. Post Training Stretching
Week 4 – Day 2
"In the long run, we shape our lives, and we shape ourselves. The process never ends until we die. And the choices we make are ultimately our own responsibility." – Anna Eleanor Roosevelt
A - Dynamic Warm-up
B - Partner Shuttle run with 15 Tuck Jumps
C - Partner up!
Partner #1 does 15 dumbbell push presses right arm, 15 DB push presses left armPartner #2 does as many stretch tube rows as possible until partner #1 is done*Switch roles and repeat for 3 complete rounds each
D - Big circuit
1. Burpees x 12
2. High Step Ups x 15 per Leg
3. Run 2 laps
*As many rounds as you can in 20 minutes*
DD. Alternative no running circuit
1. Dumbbell thrusters x 12
2. Prisoner Squats x 25
3. Turkish Get-ups x 12
4. Walking lunge x 25 yards
*6 rounds for total time*
E – Post Training Stretching
Week 4 – Day 3
"One of the greatest and simplest tools for learning more and growing is doing more." – Washington Irving
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 10 underhand med ball tosses and 10 reverse tosses each.
C – 20-15-10 Squat Session
Jumping Squats, Squats, Hold in the Bottom Squat Position – 1st round 20 seconds, 2nd round 15 seconds, 3rd round 10 seconds.
D – WOD
3 Rounds for Time of:
10 Renegade Rows (per side)
30 Prisoner Siff Squats
50 Bullwhips
75 In & Out Jump Rope
E - Post Training Stretching
Week 4 – Day 4
"The one thing that matters is the effort." – Antoine de Saint Exupery
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.
- Wall Ball High Toss
- Rows
- Goblet squat with Kettle Bell
- Turkish Get ups
- High step-up or Bulgarian Squats
**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
D- Post Training Stretching
Saturday, July 19, 2008
Week #3 of Session #19
Week 3 – Day 1
"An ounce of action is worth a ton of theory." – Ralph Waldo Emerson
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
10 – Single Leg Squats per leg (either Bulgarian or sl)
2 laps
* 4 complete rounds for time
Week 3 – Day 2
“Bad things are not the worst things that can happen to us. ‘Nothing’ is the worst thing that can happen to us.” – Richard Bach
A – Dynamic Warm-up, Hip Mobility and Planking
B – Partner Wheelbarrow Drills
C – “Gauntlet”
1 to 3 rounds, depending upon ability
Spider crawl 10 yards, Bear crawl 10 yards, Duck walk 10 yards along ends, sprint the sides x 1
35 Kneeling Tube Rows
30 Prisoners Squat
25 Kettlebell Swings
20 Jumping Slam ball
15 Dumbbell Push Press
10 Pull-ups
5 Burpees
Week 3 – Day 3
"A man would do nothing if he waited until he could do it so well that no one could find fault." - John Henry Newman
A – Calisthenics and Planking
B – Partner Races w/tires
C – Thursday Training
For Time:
30 Sit-ups
20 Jumping Squats w/ DB (W – 15, M – 25)
10 Renegade Rows
2 X 30 yard sprints
20 Sit-ups
20 Jumping Squats w/ DB
20 Renegade Rows
2 X 30 yard sprints
10 Sit-ups
20 Jumping Squats w/ DB
30 Renegade Rows
2 X 30 yard sprints
Week 3 – Day 4
"So many fail because they don't get started - they don't go. They don't overcome inertia. They don't begin." - W. Clement Stone
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)
*3 - 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
*3 - 4 rounds*
D. Jumping Jehosophats…
1. 30 Jumping Lunges
2. 30 Dips
3. Run twice around court
*3 - 4 rounds*
"An ounce of action is worth a ton of theory." – Ralph Waldo Emerson
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
10 – Single Leg Squats per leg (either Bulgarian or sl)
2 laps
* 4 complete rounds for time
Week 3 – Day 2
“Bad things are not the worst things that can happen to us. ‘Nothing’ is the worst thing that can happen to us.” – Richard Bach
A – Dynamic Warm-up, Hip Mobility and Planking
B – Partner Wheelbarrow Drills
C – “Gauntlet”
1 to 3 rounds, depending upon ability
Spider crawl 10 yards, Bear crawl 10 yards, Duck walk 10 yards along ends, sprint the sides x 1
35 Kneeling Tube Rows
30 Prisoners Squat
25 Kettlebell Swings
20 Jumping Slam ball
15 Dumbbell Push Press
10 Pull-ups
5 Burpees
Week 3 – Day 3
"A man would do nothing if he waited until he could do it so well that no one could find fault." - John Henry Newman
A – Calisthenics and Planking
B – Partner Races w/tires
C – Thursday Training
For Time:
30 Sit-ups
20 Jumping Squats w/ DB (W – 15, M – 25)
10 Renegade Rows
2 X 30 yard sprints
20 Sit-ups
20 Jumping Squats w/ DB
20 Renegade Rows
2 X 30 yard sprints
10 Sit-ups
20 Jumping Squats w/ DB
30 Renegade Rows
2 X 30 yard sprints
Week 3 – Day 4
"So many fail because they don't get started - they don't go. They don't overcome inertia. They don't begin." - W. Clement Stone
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)
*3 - 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
*3 - 4 rounds*
D. Jumping Jehosophats…
1. 30 Jumping Lunges
2. 30 Dips
3. Run twice around court
*3 - 4 rounds*
Sunday, July 13, 2008
Week #2 of Session #19
Week 2 – Day 1
“Excuses are the nails used to build a house of failure.” – Don Wilder
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
Week 2 – Day 2
"Pessimism is an excuse for not trying and a guarantee to a personal failure." – Bill Clinton
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.) Run two laps
2.) 50 Kettlebell swings
3.) Run 2 laps
4.) 50 Medicine ball slams
5.) Run 2 laps
6.) 50 Two Point Rows (per side)
7.) Run 2 laps
8.) 50 Lunge stance 180 degree trunk rotations with tubing (per side)
Week 2 – Day 3
"Little minds are tamed and subdued by misfortune; but great minds rise above them." – Washington Irving
A – Dynamic Warm-up and Hip Mobility
B – Bodyweight 500
50 reps of each for time:
Squats
Push Ups
Jumping Lunges (25 per leg)
Spiderman Climb (25 each leg)
Side Plank Rows (25 per side)
Deep Bulgarian Squats (25 per leg)
T-Stabilization (25 each side)
Siff Walking Lunges (25 each leg)
Close Grip Push Ups
Squat Jumps
Week 2 – Day 4
"Right actions in the future are the best apologies for bad actions in the past." - Tryon Edwards
A – Calisthenics and Planking
B – 2 Walking Laps with DB Overhead (Lap 1 R, Lap 2 L)
C – Workout of the Day
3 Rounds for Time of:
20 Jumping Pull-ups
10 Burpees
15 DB Overhead Walking Lunge (per leg)
20 Pikes
2 x Full Court Sprints (Good Luck)
“Excuses are the nails used to build a house of failure.” – Don Wilder
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
Week 2 – Day 2
"Pessimism is an excuse for not trying and a guarantee to a personal failure." – Bill Clinton
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.) Run two laps
2.) 50 Kettlebell swings
3.) Run 2 laps
4.) 50 Medicine ball slams
5.) Run 2 laps
6.) 50 Two Point Rows (per side)
7.) Run 2 laps
8.) 50 Lunge stance 180 degree trunk rotations with tubing (per side)
Week 2 – Day 3
"Little minds are tamed and subdued by misfortune; but great minds rise above them." – Washington Irving
A – Dynamic Warm-up and Hip Mobility
B – Bodyweight 500
50 reps of each for time:
Squats
Push Ups
Jumping Lunges (25 per leg)
Spiderman Climb (25 each leg)
Side Plank Rows (25 per side)
Deep Bulgarian Squats (25 per leg)
T-Stabilization (25 each side)
Siff Walking Lunges (25 each leg)
Close Grip Push Ups
Squat Jumps
Week 2 – Day 4
"Right actions in the future are the best apologies for bad actions in the past." - Tryon Edwards
A – Calisthenics and Planking
B – 2 Walking Laps with DB Overhead (Lap 1 R, Lap 2 L)
C – Workout of the Day
3 Rounds for Time of:
20 Jumping Pull-ups
10 Burpees
15 DB Overhead Walking Lunge (per leg)
20 Pikes
2 x Full Court Sprints (Good Luck)
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