It's the "off week" at the Firestorm Fitness Systems Fat Burning Fit Camps, but that doesn't mean you get to be complacent and do nothing! Just follow the program below and you'll be ready for the next session (5 WEEKS LONG) when it starts February 2nd! COME GET SOME!
Day One
Do a good warm-up and then…
1. Tabata Squats x 4 intervals(1 interval = 20 seconds of work, 10 seconds of rest)
2. Run 400 Meters
3. 20 Push-Ups
4. 30 Hands Held Overhead Reverse Siff Lunges (on the balls of your feet)
5. Tabata Squats x 4 Intervals
6. Run 800 Meters
7. 25 Push-Ups
8. 35 Hands Held Overhead Forward Siff Lunges
9. Tabata Squats x 4 Intervals
10. Run 400 Meters
Day Two
Do a good warm-up and then…
As Many Rounds as Possible (AMRAP) in 20 Minutes:
7 Turkish Get-ups (Alternate between right and left hand in the air)
7 Burpees
7 Jumping Squats
7 Reverse Crunches
7 Dips
7 Single Leg Bridges* (per leg)
7 Pliá Lunges
*Single leg bridge is performed while lying on your back. One leg is in the air. At the start of the movement the entire body is resting on the ground. At the completion of the movement, only the foot of the working leg and the shoulders are on the ground.
Day Three
Do a good warm-up and then…
Round 1
Squats: 24 reps
Alternating Lunges: 12 reps each leg
Alternating Jumping Lunge (jump up and switch legs in mid-air): 12 reps each leg
Squat Jumps: 24 reps
**Time the set, rest the same amount of time it took you to do the set and repeat.
Round 2
21, 15, 9 with a sprint
Reverse Crunch
Spiderman Push-up
Partner Towel Rows*
2 x 30 yard sprint (perform at the end of each segment of 21, 15, and 9 repetitions)
* Partner towel rows are performed by each partner grasping the end of a towel. From a forward leaning position, kind of like starting a race, Partner 1 pulls while Partner 2 resists. Partner 1 now resists while Partner 2 pulls. Repeat until all repetitions for each participant have been completed.
Day Four
Do a good warm-up and then…
1. Sprint 40 yards and skip back
2. 25 Dips or Close Grip Pushups
3. Walking Lunge x 25 yards
4. 30 Bicycles (click the link for a demo)
5. Sprint 40 yards and back pedal return
6. Broad Jump x 25 yards
7. Sprint 40 yards, carioca back
8. Pushups x 15
*Repeat for as many complete rounds as you can in 25 minutes*
Saturday, January 24, 2009
Sunday, January 18, 2009
Week #4 of Session #24
Welcome to the Firestorm! This is week #3 of the Firestorm Fitness Systems Fat Burning Fit Camps - your finest fat burning resource in San Antonio...GUARANTEED! Come Get Some!
Week 4 – Day 1
Opportunity is missed by most people because it is dressed in overalls and looks like work. – Thomas A. Edison
A – Calisthenics and Planking
B – Team Sprints & Mountain Climbers
C – Workout of the Day
4 Rounds for Time of:
10 Dips
2 x 30 Yard Sprints with Tire
20 Sitting V-posture DB Presses
1 x 15 yard Broad Jump Burpee Pass
20 Slam Ball
20 Pikes
10 Siff Squats
Week 4 – Day 2
Plans are only good intentions unless they immediately degenerate into hard work. – Peter Drucker
A – Dynamic Warm-up and Hip Mobility
B – Say “Hello” to my little friends!
For Time:
1 Lap
40 Push-Ups
40 Squats with Hands Overhead
40 Reverse Crunches
40 Jump Rope
2 Laps
30 Push Press
30 Kettle Swings
30 Rows
30 Jump Rope
3 Laps
20 Wall Ball Shots
20 Bulgarian Squats (per leg)
20 Reverse Crunches
20 Jump Rope
4 Laps
Week 4 – Day 3
"It is better to deserve honors and not have them than to have them and not deserve them." - Mark Twain
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.
Week 4 – Day 4
There are one hundred men seeking security to one able man who is willing to risk his fortune. – J. Paul Getty
A – Dynamic Warm-up
B –"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 4 – Day 1
Opportunity is missed by most people because it is dressed in overalls and looks like work. – Thomas A. Edison
A – Calisthenics and Planking
B – Team Sprints & Mountain Climbers
C – Workout of the Day
4 Rounds for Time of:
10 Dips
2 x 30 Yard Sprints with Tire
20 Sitting V-posture DB Presses
1 x 15 yard Broad Jump Burpee Pass
20 Slam Ball
20 Pikes
10 Siff Squats
Week 4 – Day 2
Plans are only good intentions unless they immediately degenerate into hard work. – Peter Drucker
A – Dynamic Warm-up and Hip Mobility
B – Say “Hello” to my little friends!
For Time:
1 Lap
40 Push-Ups
40 Squats with Hands Overhead
40 Reverse Crunches
40 Jump Rope
2 Laps
30 Push Press
30 Kettle Swings
30 Rows
30 Jump Rope
3 Laps
20 Wall Ball Shots
20 Bulgarian Squats (per leg)
20 Reverse Crunches
20 Jump Rope
4 Laps
Week 4 – Day 3
"It is better to deserve honors and not have them than to have them and not deserve them." - Mark Twain
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.
Week 4 – Day 4
There are one hundred men seeking security to one able man who is willing to risk his fortune. – J. Paul Getty
A – Dynamic Warm-up
B –"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)
Sunday, January 11, 2009
Week #3 of Session #24
Welcome to the Firestorm! This is week #3 of the Firestorm Fitness Systems Fat Burning Fit Camps - your finest fat burning resource in San Antonio...GUARANTEED! Come Get Some!
Week 3 - Day 1
The toughest thing about success is that you've got to keep on being a success. - Irving Berlin
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 (6 per side)
3) Walking Lunge with Twist with Med Ball x 15 per leg
4) Toe Touch Crunches with Feet Elevated x 20
5) Kettlebell Swing x 25
6) Ground & Sky Squats x 15
Week 3 - Day 2
Success is the one unpardonable sin against our fellows. - Ambrose Bierce
A – Calisthenics and Planking
B – Let the Countdown Begin
20 Minutes As Many Rounds As Possible:
10 Low Rows
10 Slide Ham Curls
10 Slam Ball
Week 3 - Day 3
Flaming enthusiasm, backed up by horse sense and persistence, is the quality that most frequently makes for success. - Dale Carnegie
A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with Turkish Get-ups
C – Ooh, I don’t feel so good….
10 rounds for time of
5 Burpees
10 High Box Jumps
15 Wall Ball Shots
20 Bullwhips
50 Jump Rope
Week 3 - Day 4
In order to succeed, your desire for success should be greater than your fear of failure. - Bill Cosby
A – Calisthenics and Hip Mobility
B – Partner sprints with the tires
C – WOD
5 Rounds for Time of:
7 Push-up Position Side Tube Rows (per side)
14 DB Thrusters
21 Dips
Sprint 30 Yards x 2
Week 3 - Day 1
The toughest thing about success is that you've got to keep on being a success. - Irving Berlin
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 (6 per side)
3) Walking Lunge with Twist with Med Ball x 15 per leg
4) Toe Touch Crunches with Feet Elevated x 20
5) Kettlebell Swing x 25
6) Ground & Sky Squats x 15
Week 3 - Day 2
Success is the one unpardonable sin against our fellows. - Ambrose Bierce
A – Calisthenics and Planking
B – Let the Countdown Begin
20 Minutes As Many Rounds As Possible:
10 Low Rows
10 Slide Ham Curls
10 Slam Ball
Week 3 - Day 3
Flaming enthusiasm, backed up by horse sense and persistence, is the quality that most frequently makes for success. - Dale Carnegie
A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with Turkish Get-ups
C – Ooh, I don’t feel so good….
10 rounds for time of
5 Burpees
10 High Box Jumps
15 Wall Ball Shots
20 Bullwhips
50 Jump Rope
Week 3 - Day 4
In order to succeed, your desire for success should be greater than your fear of failure. - Bill Cosby
A – Calisthenics and Hip Mobility
B – Partner sprints with the tires
C – WOD
5 Rounds for Time of:
7 Push-up Position Side Tube Rows (per side)
14 DB Thrusters
21 Dips
Sprint 30 Yards x 2
Saturday, January 3, 2009
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
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
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
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