The San Antonio Fat Loss and Fitness Leader!
Week 2 – Day 1
“I've learned that artificial intelligence is no match for natural stupidity.” – Author unknown
A. Dynamic Warm-up - Cal's - Hip Mobility
B. 4 x 4, Fun in the factory
In this workout there are 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. Kettle bell Swings
3. Pikes
4. Squat/Row Combo w/tubing
**Rest 2 minutes**
*Repeat for FOUR total rounds*
C. 4 laps around Court for time
Week 2 – Day 2
“I've learned that we are responsible for what we do, unless we are celebrities.” – Author unknown
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)
*Scale to your level: 3, 4 or 5 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
*Scale to your level: 3, 4 or 5 rounds*
D. Jumping Kelly
1. 15 Single Leg Bench Squats per leg
2. 30 Dips
3. Sprint the court X 2
*Scale to your level: 3, 4 or 5 rounds*
Week 2 – Day 3
“I've learned to not sweat the petty things, and not pet the sweaty things.” – Author unknown
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
Overhead Bar Squats
Rock The Boats (per side)
Push-Ups
Week 2 – Day 4
“I've learned that depression is merely anger without enthusiasm.” – Author unknown
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 overhead med ball tosses and 15 reverse tosses each.
C – WOD
4 - 5 Rounds for Time of:
7 Side Plank Tube Rows (per side)
14 DB Thrusters
21 Dips
28 Bullwhips
150 Jump Rope
Saturday, September 20, 2008
Saturday, September 13, 2008
Session 21 of the Firestorm!
The San Antonio Fat Loss and Fitness Leader!
Week 1 – Day 1
"Some people want it to happen, some wish it would happen, others make it happen." – Michael Jordan
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
Week 1 – Day 2
"Little minds are tamed and subdued by misfortune; but great minds rise above them." – Washington Irving
A) Calisthenics, Hip Mobility and Planks
B) The Outlaw Josie Wales
50 Siff Squats
50 Push-ups
50 Jump Squats
50 One Arm Rows
50 Sumo Kettlebell DL High-Pull
50 Low Rows
50 Walking lunges (per leg)
50 Med Ball Slams
50 Chin-to-knees
50 High Step-ups (per leg)
Week 1 – Day 3
"The time for action is now. It's never too late to do something." – Antoine de Saint Exupery
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 40-30-20-10
Box Jump
Feet Elevated Push-Ups
Kettle Bell Swings
DB Push-Press
Week 1 – Day 4
“Happiness is not a goal; it is a by-product.” – Anna Eleanor Roosevelt
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)
Week 1 – Day 1
"Some people want it to happen, some wish it would happen, others make it happen." – Michael Jordan
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
Week 1 – Day 2
"Little minds are tamed and subdued by misfortune; but great minds rise above them." – Washington Irving
A) Calisthenics, Hip Mobility and Planks
B) The Outlaw Josie Wales
50 Siff Squats
50 Push-ups
50 Jump Squats
50 One Arm Rows
50 Sumo Kettlebell DL High-Pull
50 Low Rows
50 Walking lunges (per leg)
50 Med Ball Slams
50 Chin-to-knees
50 High Step-ups (per leg)
Week 1 – Day 3
"The time for action is now. It's never too late to do something." – Antoine de Saint Exupery
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 40-30-20-10
Box Jump
Feet Elevated Push-Ups
Kettle Bell Swings
DB Push-Press
Week 1 – Day 4
“Happiness is not a goal; it is a by-product.” – Anna Eleanor Roosevelt
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)
Sunday, September 7, 2008
FREE WEEK!
The San Antonio Fat Loss and Fitness Leader!
That's right, kids. This week is a FREE WEEK, which means it's no cost to you. So bring a friend, or two...or six. Here's what we'll be doing this week:
FREE WEEK – Day 1
"Excess on occasion is exhilarating. It prevents moderation from acquiring the deadening effect of a habit."- W. Somerset Maugham
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
FREE WEEK - Day 2
"There is no telling how many miles you will have to run while chasing a dream."- Unknown
A. Hip Mobility - Calisthenics
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 = Spiderman Pushup
*Ace = 11
*Face cards = 10
We threw out the 2's, 3's and 4's
Flip a JOKER = Entire team sprints the stairs, 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!
C. Post Training Stretching
FREE WEEK - Day 3
“I have heard there are troubles of more than one kind. Some come from ahead and some come from behind. But I've bought a big bat. I'm all ready you see. Now my troubles are going to have troubles with me!”- Dr. Seuss
A. Hip Mobility & Dynamic Warm-up
B. Kitchen Sink...
1. 20 Dips
2. Sprint Full Court & Back
3. Perform 1 exercise each round, 20 reps:
- Broad Jump
- Bulgarian Squats (each leg)
- STAR Jump
- Walking Lunge (each leg)
- Mountain Climbers (each leg)
- Lateral Obstacle Jump
4. Sprint ends, run sides x 1
*As many complete rounds as you can in 30 minutes*
C. Post Training Stretching
FREE WEEK - Day 4
"Don't join an easy crowd; you won't grow. Go where the expectations and the demands to perform are high."- Jim Rohn
A - Dynamic Warmup & Jump Rope Circuit
B – Partner shuttle runs with burpees
C – Ooh, I don’t feel so good….
50 Box Jumps (or 25 DEEP Bulgarian Squats per leg)
40 Floor Wipers
30 Wall Ball Shots
20 Slide Ham Curls
10 Turkish Get-ups w/implement (per side)
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
That's right, kids. This week is a FREE WEEK, which means it's no cost to you. So bring a friend, or two...or six. Here's what we'll be doing this week:
FREE WEEK – Day 1
"Excess on occasion is exhilarating. It prevents moderation from acquiring the deadening effect of a habit."- W. Somerset Maugham
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
FREE WEEK - Day 2
"There is no telling how many miles you will have to run while chasing a dream."- Unknown
A. Hip Mobility - Calisthenics
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 = Spiderman Pushup
*Ace = 11
*Face cards = 10
We threw out the 2's, 3's and 4's
Flip a JOKER = Entire team sprints the stairs, 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!
C. Post Training Stretching
FREE WEEK - Day 3
“I have heard there are troubles of more than one kind. Some come from ahead and some come from behind. But I've bought a big bat. I'm all ready you see. Now my troubles are going to have troubles with me!”- Dr. Seuss
A. Hip Mobility & Dynamic Warm-up
B. Kitchen Sink...
1. 20 Dips
2. Sprint Full Court & Back
3. Perform 1 exercise each round, 20 reps:
- Broad Jump
- Bulgarian Squats (each leg)
- STAR Jump
- Walking Lunge (each leg)
- Mountain Climbers (each leg)
- Lateral Obstacle Jump
4. Sprint ends, run sides x 1
*As many complete rounds as you can in 30 minutes*
C. Post Training Stretching
FREE WEEK - Day 4
"Don't join an easy crowd; you won't grow. Go where the expectations and the demands to perform are high."- Jim Rohn
A - Dynamic Warmup & Jump Rope Circuit
B – Partner shuttle runs with burpees
C – Ooh, I don’t feel so good….
50 Box Jumps (or 25 DEEP Bulgarian Squats per leg)
40 Floor Wipers
30 Wall Ball Shots
20 Slide Ham Curls
10 Turkish Get-ups w/implement (per side)
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
Sunday, August 31, 2008
San Antonio's Finest Fat Loss Fit Camp, Session #20, Week #4
The San Antonio Fat Loss and Fitness Leader!
This is it kids...the final week of this session. Let the fat loss success run rampant!
Week 4 – Day 1
"The recipe for perpetual ignorance is: Be satisfied with your opinions and content with your knowledge." – Elbert Hubbard
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 30-20-10
Box Jump
Push-Ups
Kettle Swings
Push-Press
D – Cool Down and Stretching
Week 4 – Day 2
"Two women meet. The first one cries, 'What have you done with your hair? It looks like a wig.' Her friend answers, 'It is a wig.' The first replies, 'Well, you'd never know it.'" – Excerpt from “The Winter of Our Discontent” by John Steinbeck
A – Dynamic Warm-up and Hip Mobility
B – Partner Shuttle Run with Tuck Jumps
C – WOD
4 Rounds for Time of:
30 Overhead Squats
30 Pull-Ups or Low Rows
4 Laps
D – Cool Down & Stretching
Week 4 – Day 3
"The value of an idea has nothing whatever to do with the sincerity of the man who expresses it."– Oscar Wilde
A – Dynamic Warm-up and Hip Mobility
B – Bodyweight 500
50 reps of each for time:
Squats
Push Ups
Jumping Lunges
Spiderman Climb (each leg)
Side Plank Rows (per side)
Box Jumps (or Bulgarian Squats, per leg)
T-Pushup w/ Stabilization (each side)
Walking Lunges (each leg)
Close Grip Push Ups
Squat Jumps
C – Cool Down and Stretching
Week 4 – Day 4
"I was fourteen years old the night my daddy died. He had holes in his shoes and a vision that he was able to convey to me even lying in an ambulance, dying, that I as a black girl could do and be anything, that race and gender are shadows, and that character, determination, attitude are the substances of life." – Marian Wright Edelman
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 – Bullwhips
15 – Wall Ball Shots
10 – Hamstring Slide Curls
2 laps
* 4 complete rounds for time
D – Cool Down and Stretching
This is it kids...the final week of this session. Let the fat loss success run rampant!
Week 4 – Day 1
"The recipe for perpetual ignorance is: Be satisfied with your opinions and content with your knowledge." – Elbert Hubbard
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 30-20-10
Box Jump
Push-Ups
Kettle Swings
Push-Press
D – Cool Down and Stretching
Week 4 – Day 2
"Two women meet. The first one cries, 'What have you done with your hair? It looks like a wig.' Her friend answers, 'It is a wig.' The first replies, 'Well, you'd never know it.'" – Excerpt from “The Winter of Our Discontent” by John Steinbeck
A – Dynamic Warm-up and Hip Mobility
B – Partner Shuttle Run with Tuck Jumps
C – WOD
4 Rounds for Time of:
30 Overhead Squats
30 Pull-Ups or Low Rows
4 Laps
D – Cool Down & Stretching
Week 4 – Day 3
"The value of an idea has nothing whatever to do with the sincerity of the man who expresses it."– Oscar Wilde
A – Dynamic Warm-up and Hip Mobility
B – Bodyweight 500
50 reps of each for time:
Squats
Push Ups
Jumping Lunges
Spiderman Climb (each leg)
Side Plank Rows (per side)
Box Jumps (or Bulgarian Squats, per leg)
T-Pushup w/ Stabilization (each side)
Walking Lunges (each leg)
Close Grip Push Ups
Squat Jumps
C – Cool Down and Stretching
Week 4 – Day 4
"I was fourteen years old the night my daddy died. He had holes in his shoes and a vision that he was able to convey to me even lying in an ambulance, dying, that I as a black girl could do and be anything, that race and gender are shadows, and that character, determination, attitude are the substances of life." – Marian Wright Edelman
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 – Bullwhips
15 – Wall Ball Shots
10 – Hamstring Slide Curls
2 laps
* 4 complete rounds for time
D – Cool Down and Stretching
Sunday, August 24, 2008
Week 3 - Day 1 of Session #20
The San Antonio Fat Loss and Fitness Leader.
This is week #3 of the finest fat loss camp in San Antonio. If you're not here, you're not a real loser! These fat loss routines burn calories like nobody's business.
Week 3 – Day 1
"It's a sobering thought, that by the time Mozart was my age, he had been dead for twelve years." – John Davis
A. Calisthenics - Hip Mobility
B. Ball Slam Tabata and more
20 seconds of work, 10 seconds rest repeated for 8 straight sets.
1. Ball Slam x 8 set Tabata
2. Dumbbell push press x 8 set Tabata
3. Chin-2-knees x 8 set Tabata
4. Ring Rows x 8 set Tabata
C. Jump - Dip – Sprint
1. 15 Split Squats per leg
2. 15 Dips
3. Sprint length of court and back
*Repeat for as many complete rounds as you can in 10 minutes*
D. Stretching
Week 3 – Day 2
BRATTLED (brat uld) - The unsettling feeling, at a stoplight, that the busload of kids that just pulled up beside you is making fun of you.
A. Calisthenics - Hip Mobility
B. Fight Gone Bad in S.A.
In this workout there are 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. Wall Ball
2. Renegade Row (Alternating)
3. Kettlebell Swings
4. Bicycles
**Rest 2 minutes**
*Repeat for FOUR total rounds*
C. 5 laps for time
D. Stretching
Week 3 – Day 3
“Miracles sometime occur, but one has to work terribly hard for them.” – Chaim Weizmann
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 - Sprints
4 – Bulgarian Squats (per leg)
** 10-1-1-10 through 1-10-10-1 **
D – Cool Down & Stretching
Week 3 – Day 4
"Thoughts are the threads that bind us to deeds. Deeds are the ropes that bind us to habits. Habits are the chains that bind us to destiny." – Inscription carved on the West Wall at the palace in Maygassa
A – Dynamic Warm-up and Hip Mobility
B – My, oh my…
Walking One-Arm Overhead Lunge (per leg)
Pikes
Plia Lunges (per leg)
Side Plank Row (per arm)
DB Push Press
10 reps each, AMRAP for 20 minutes
C – Cool Down and Stretching
This is week #3 of the finest fat loss camp in San Antonio. If you're not here, you're not a real loser! These fat loss routines burn calories like nobody's business.
Week 3 – Day 1
"It's a sobering thought, that by the time Mozart was my age, he had been dead for twelve years." – John Davis
A. Calisthenics - Hip Mobility
B. Ball Slam Tabata and more
20 seconds of work, 10 seconds rest repeated for 8 straight sets.
1. Ball Slam x 8 set Tabata
2. Dumbbell push press x 8 set Tabata
3. Chin-2-knees x 8 set Tabata
4. Ring Rows x 8 set Tabata
C. Jump - Dip – Sprint
1. 15 Split Squats per leg
2. 15 Dips
3. Sprint length of court and back
*Repeat for as many complete rounds as you can in 10 minutes*
D. Stretching
Week 3 – Day 2
BRATTLED (brat uld) - The unsettling feeling, at a stoplight, that the busload of kids that just pulled up beside you is making fun of you.
A. Calisthenics - Hip Mobility
B. Fight Gone Bad in S.A.
In this workout there are 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. Wall Ball
2. Renegade Row (Alternating)
3. Kettlebell Swings
4. Bicycles
**Rest 2 minutes**
*Repeat for FOUR total rounds*
C. 5 laps for time
D. Stretching
Week 3 – Day 3
“Miracles sometime occur, but one has to work terribly hard for them.” – Chaim Weizmann
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 - Sprints
4 – Bulgarian Squats (per leg)
** 10-1-1-10 through 1-10-10-1 **
D – Cool Down & Stretching
Week 3 – Day 4
"Thoughts are the threads that bind us to deeds. Deeds are the ropes that bind us to habits. Habits are the chains that bind us to destiny." – Inscription carved on the West Wall at the palace in Maygassa
A – Dynamic Warm-up and Hip Mobility
B – My, oh my…
Walking One-Arm Overhead Lunge (per leg)
Pikes
Plia Lunges (per leg)
Side Plank Row (per arm)
DB Push Press
10 reps each, AMRAP for 20 minutes
C – Cool Down and Stretching
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