Week #2 of Session #24

Welcome to the Firestorm! This is week #1 of the Firestorm Fitness Systems Fat Burning Fit Camps - your finest fat burning resource in San Antonio...GUARANTEED! Come Get Some!

Week 2 - Day 1
"Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race." – Calvin Coolidge
A – Dynamic Warm-up and Hip Mobility
B – Bodyweight 500
50 reps of each for time:
Siff Squats
Push Ups
Jumping Lunges (25 per leg)
Slow Spiderman Climb (25 each leg)
Side Plank Rows (25 per side)
Box Jumps (or Bulgarian Squats, 25 per leg)
T-Stabilization (25 each side)
Walking Lunges (50 per leg)
Dips
Squat Jumps

Week 2 - Day 2
"Without continual growth and progress, such words as improvement, achievement, and success have no meaning." – Benjamin Franklin
A – Dynamic Warm-up and Hip Mobility
B – Tabata protocol sprints
C – My, oh my…
10, 9, 8... 2, 1
Turkish Get-ups (per side)
Pikes

Push Press
Plia Lunges (per leg)
Renegade Rows (per arm)

Week 2 - Day 3
"We have every right to dream heroic dreams. Those who say that we're in a time when there are no heroes, they just don't know where to look." – Ronald Reagan
A – Dynamic Warm-up and Stretching
B – Ooh, I don’t feel so good….
For Time:
10 Burpees
20 Knees to Elbows (or 20 Chin-to-knees per side)
30 Dips
40 Kettle Swings
50 Box Jumps
40 Wall-Ball Shots
30 Ropes Push-Ups
20 Slide Ham Curls
10 Turkish Get-ups with Sandbag or Dumbbell
* Sprint Length of Court and Back Between Each Set of Exercises

Week 2 - Day 4
"Do not trust all men, but trust men of worth; the former course is silly, the latter a mark of prudence!" – Democritus
A – Dynamic Warm-up, Hip Mobility and Planking
B – Round and round
10 Rounds of:
15 Squats
15 Kettle Swings
15 Push-Ups
And then…
10 Rounds of:
10 High Step Ups (per leg)
5 Low Rows
10 Jumping Ball Slams

Week #1 of Session #24!

Welcome to the Firestorm! This is week #1 of the Firestorm Fitness Systems Fat Burning Fit Camps - the finest fat burning resource in San Antonio...GUARANTEED! Come Get Some!

Week 1 – Day 1
"Fashion is a form of ugliness so intolerable that we have to alter it every six months." – Oscar Wilde
A. Dynamic Warm-up, Hip Mobility & such
B. Squats and…
1. Prisoner squats x 15
2. Dive Bomber Push-ups x 10
3. Chin-2-knees x 15
*As many rounds as you can in 12 minutes
D. Creep along...
1. Crab walk x 10 yards
2. Walking lunge & 3 squat jumps x 30 yards
3. Duck Walk x 20 yards
3. Skip for distance x 60 yards
*As many rounds as you can in 12 minutes

Week 1 – Day 2
"When people talk, listen completely. Most people never listen." - Ernest Hemingway
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 40-30-20-10
Box Jump (or Bulgarian Squats per leg)
DB Thrusters
Kettle Bell Swings
Renegade Row (total)

Week 1 – Day 3
“He that respects himself is safe from others; he wears a coat of mail that none can pierce.” – Henry Wadsworth Longfellow
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 1 – Day 4
"Few problems are so big they cannot be successfully ignored." - Roy H. Williams
A – Dynamic Warm-up and Hip Mobility
B – Schmitz Schmartz
10 reps of all exercises unless indicated differently until 14 minutes are up.
Round 1
Push-ups
Squats
Burpees
Front to Back Lunges (10 on both sides)
Low Rows
Round 2
Slide Lunges
Pikes
Tuck Jumps (or 5 Turkish Get-ups)
Dips
Rope Pushups

Week #3 of Session #23

Here it is, folks...the final week of session #23. One week away from Christmas. Are you ready? San Antonio's finest fat loss fit camp continues!

Week 3 - Day 1
“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 3 - Day 2
“Don't be a spectator; don't let life pass you by.” – Lou Holtz
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 Suicide Sprint Between Rounds
DB Thrusters
Low Row
Slide Mountain Climbers on a ball (per leg)
Renegade Row (per side)

Week 3 - Day 3
“Action speaks louder than words but not nearly as often.” – Mark Twain
A – Dynamic Warm-up and Hip Mobility
B – Breakin’ it down...bit by bit!
Round #1 – Chest x 2 sets
20 Push ups
30 Standing resistance band presses
30 Standing resistance band flies
10 Push ups
Round #2 – Legs x 2 sets
Squats: 24 reps
Alternating Lunges: 12 reps each leg
Alternating Lunge Jumps (jump up and switch legs in mid-air): 12 reps each leg
Squat Jumps: 24 reps
Round #3 – Backside x 2 sets
20 Bent over, straight arm pulls to your side
20 Renegade rows (per side)
30 Standing rows with stretch tube
30 Bent over rows with resistance band

Week 3 - Day 4
“Everyone starts from scratch but not everyone keeps on scratching.” – Anonymous
A – Dynamic Warm-up and Hip Mobility
B – My, oh my…AMRAP in 20 Minutes:
15 KB Swings
15 Jumping Med Ball Slams
15 Box Jumps
15 Side Plank Tube Rows (per side)
15 Yard Broad Jump Burpee

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Week #2 of Session #23

We're now into week #2 of this abbreviated session of classes, with one more week to go. San Antonio Fat Loss was never so much fun...and effective! Come get some.

Week 2 - Day 1
"The greatest pollution problem we face today is negativity. Eliminate the negative attitude and believe you can do anything. Replace 'if I can, I hope, maybe' with 'I can, I will, I must." - Mary Kay Ash
A – Dynamic Warm-up and Hip Mobility
B – Partner MB tosses
C – WOD
For Time: 30-20-10
Box Jump
Push-Ups
Kettle Swings
Push-Press

Week 2 - Day 2
"The ladder of success is best climbed by stepping on the rungs of opportunity." - Ayn Rand
A – Calisthenics and Planking
B - Partner Sprint drills with Burpees
C – WOD
5 Rounds for Time of:
15 Low Rows
30 Bar Overhead Squats
50 Bullwhips
100 Jump Rope

Week 2 - Day 3
"Action may not always bring happiness; but there is no happiness without action." – Benjamin Disraeli
A – Dynamic Warm-up and Hip Mobility
B – Bodyweight 500
50 reps of each for time:
Squats
Push Ups
Jumping Lunges
Spiderman Climb (25 each leg)
Side Plank Rows (25 per side)
Box Jumps (or Bulgarian Squats, 25 per leg)
T-Stabilization (25 each side)
Walking Lunges (25 each leg)
Close Grip Push Ups
Squat Jumps

Week 2 - Day 4
"The creation of a thousand forests is in one acorn." - Ralph Waldo Emerson
A – Calisthenics and Planking
B – These cards are marked…
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 = Jumping Lunges
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 - 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!