Today is the beginning of the 3rd week of this current 4 week session of classes at the finest fat loss and fitness experience San Antonio has ever seen. If you're truly serious about dropping the fat and getting that "beach ready" body, come join us. And we've added an evening class, so there's no excuse NOT to train with us! New members receive 2 weeks FREE to try it out. For more details go here: http://twurl.cc/1g20
Monday August 17
"Always bear in mind that your own resolution to succeed is more important than any other." - Abraham Lincoln
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Strength Circuit
In 20 minutes, work for 30 seconds, rest for 30 seconds completing 4 total rounds of:
1) Handstand Push ups
2) Slide Ham Curls
3) Goblet Squats w/KB or DB
4) Rope High Pulls (straight arm)
5) Side Plank Adduction Reach & Rotate
Tuesday August 18
"Defeat is not the worst of failures. Not to have tried is the true failure." - George Edward Woodberry
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
Thursday August 20
"No man succeeds without a good woman behind him. Wife or mother, if it is both, he is twice blessed indeed." - Harold MacMillan
A - Dynamic Warmup & Hip Mobility
B - 30/30 Deep Core Development
In 20 minutes, work for 30 seconds, rest for 30 seconds completing 4 total rounds of:
1) KB Squat High Pull
2) Side Plank Abduction Band Row
3) 2 Point Bird Dog
4) Mountain Climber
5) High Bar Rope Rotations
Friday August 21
"Success is getting what you want. Happiness is wanting what you get." - Dale Carnegie
A - Warmup
3 TGU
9 Spider Climbs each side
15 Prisoner Squats
21 Jumping Jacks
B - Gone in 50 seconds!
Perform 2 rounds of each circuit, 50 seconds on each exercise, rest 10 seconds & transition to next exercise.
Circuit #1
Calf jumps w/arms o/h
Jumping Lunges
Moving push-ups
Lateral squat jumps
Burpee w/push-up
Circuit #2
Bear crawl
Pulsing Sumo Squat w/jumps (2 squats then a jump)
High Knee Jog
T-Stabilization & Push-up
Squat Jump w/ 5 Jumping Jacks
Circuit #3
In & Outs
Broad Jump
Lateral Shuffle
Butt Kicks
Kangaroo Hops
Sunday, August 16, 2009
Sunday, August 9, 2009
Week #2
Today is the start of the 2nd week of this current 4 weeks session of classes of the finest fat loss and fitness experience San Antonio has ever seen. If you're serious about dropping the fat and getting that "beach ready" body, come join us. New member receive 2 weeks FREE to try it out.
Monday August 10
"Success without honor is an unseasoned dish; it will satisfy your hunger, but won't taste good." – Joe Paterno
A – Warm-up 1 minute x 3 rounds
1) Jump Rope
2) Jumping Jacks
3) Step ups
B) WOD – 25, 20, 15, 10, 5
1 Arm DB O/H Walking Lunge
Box Jump
Push-up
BONUS – 1 Full Gasser
Tuesday August 11
“Failure should be our teacher, not our undertaker. Failure is delay not defeat. It is a temporary detour, not a dead end." – Denis Waitley
A – Dynamic Warm-up & Hip Mobility
B – WOD
Run 2 laps
30 Tuck Jumps
25 Reverse Lunge Rows
20 MB Push Squat
15 Band Thrusters
10 Pikes
5 Burpees w/ push-up
3 to 4 rounds for time
Thursday August 13
“The strongest reason for the people to retain the right to keep and bear arms is, as a last resort, to protect themselves against tyranny in government.” – Thomas Jefferson
A – Dynamic Warm-up, Hip Mobility and Planking
B – Round and round
15 Rounds of:
5 Squats
5 Kettle Swings
5 Push-Ups
And…10 Rounds of:
5 Box Jumps or High Step-ups per leg
5 Pull Ups
5 Ball Slam
Friday August 14
“I predict future happiness for Americans if they can prevent the government from wasting the labors of the people under the pretense of taking care of them.” – Thomas Jefferson
A – Warm up:
Lateral Shuffle with X band
Monster Walk with X band
Lunge (forearm to instep) with hamstring stretch
Inchworms
B – Metabolic circuit
3 rounds of:
Lunge with 4s pause at bottom of movement x 15 per leg
Push up with 4s pause at bottom of movement x 10
Plank walk ups with 5 count hold x 10
DB SLDL x 10 per leg
One arm row from lunge to single leg stance x 7 per position
C – Squat series
Explosive to normal speed to isometric
20s at each zone - 3 rounds
Monday August 10
"Success without honor is an unseasoned dish; it will satisfy your hunger, but won't taste good." – Joe Paterno
A – Warm-up 1 minute x 3 rounds
1) Jump Rope
2) Jumping Jacks
3) Step ups
B) WOD – 25, 20, 15, 10, 5
1 Arm DB O/H Walking Lunge
Box Jump
Push-up
BONUS – 1 Full Gasser
Tuesday August 11
“Failure should be our teacher, not our undertaker. Failure is delay not defeat. It is a temporary detour, not a dead end." – Denis Waitley
A – Dynamic Warm-up & Hip Mobility
B – WOD
Run 2 laps
30 Tuck Jumps
25 Reverse Lunge Rows
20 MB Push Squat
15 Band Thrusters
10 Pikes
5 Burpees w/ push-up
3 to 4 rounds for time
Thursday August 13
“The strongest reason for the people to retain the right to keep and bear arms is, as a last resort, to protect themselves against tyranny in government.” – Thomas Jefferson
A – Dynamic Warm-up, Hip Mobility and Planking
B – Round and round
15 Rounds of:
5 Squats
5 Kettle Swings
5 Push-Ups
And…10 Rounds of:
5 Box Jumps or High Step-ups per leg
5 Pull Ups
5 Ball Slam
Friday August 14
“I predict future happiness for Americans if they can prevent the government from wasting the labors of the people under the pretense of taking care of them.” – Thomas Jefferson
A – Warm up:
Lateral Shuffle with X band
Monster Walk with X band
Lunge (forearm to instep) with hamstring stretch
Inchworms
B – Metabolic circuit
3 rounds of:
Lunge with 4s pause at bottom of movement x 15 per leg
Push up with 4s pause at bottom of movement x 10
Plank walk ups with 5 count hold x 10
DB SLDL x 10 per leg
One arm row from lunge to single leg stance x 7 per position
C – Squat series
Explosive to normal speed to isometric
20s at each zone - 3 rounds
Sunday, August 2, 2009
New Session Begins Today!
Monday August 3
"Expressing anger is a form of public littering." - Willard Gaylin
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
20 Sitting V-posture DB Presses
1 x 15 yard Broad Jump Burpee Pass
20 Slam Ball
20 Pikes
10 Siff Squats
Tuesday August 4
"If a small thing has the power to make you angry, does that not indicate something about your size?" - Sydney J. Harris
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
Wednesday August 5 - Benefit Boot Camp
"Keep cool; anger is not an argument." - Daniel Webster
A – Dynamic Warm-up
B – Team Races With Toys
Divide the camp into TWO teams.
Each team has 2 tires, 2 kettlebells, 2 Slam Balls, 2 Sit-up stations and 2 Burpee stations.
Score as many points as you can on each station.
1. Tire sprint, end of court and back = 1 point
2. Burpee x 15 = 1 point
3. Slam Ball x 20 = 1 point
4. KB Deadlift/highpull x 25 = 1 point
5. Sit-ups x 30 = 1 point
We will play two 12 minute games.
Thursday August 6
"Never go to bed mad. Stay up and fight." - Phyllis Diller
A - Warmup
B - Christmas in August
"Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned." - Buddha
Warmup - Yer on yer own!
6 minutes - No designated rep count - any order
Burpees
Pushups
KB Swings
Squat Jumps
WOD
Round 1
Run 1 lap
Burpee + Push up X 50
KB Swing X 40
Step Jumps X 30
Round 2
Run 2 laps
Burpee + Pushup X 40
KB Swing X 30
Step Jumps X 50
Round 3
Run 3 laps
Burpee + PU X 30
KB Swing X 50
Step Jumps X 40
"Expressing anger is a form of public littering." - Willard Gaylin
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
20 Sitting V-posture DB Presses
1 x 15 yard Broad Jump Burpee Pass
20 Slam Ball
20 Pikes
10 Siff Squats
Tuesday August 4
"If a small thing has the power to make you angry, does that not indicate something about your size?" - Sydney J. Harris
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
Wednesday August 5 - Benefit Boot Camp
"Keep cool; anger is not an argument." - Daniel Webster
A – Dynamic Warm-up
B – Team Races With Toys
Divide the camp into TWO teams.
Each team has 2 tires, 2 kettlebells, 2 Slam Balls, 2 Sit-up stations and 2 Burpee stations.
Score as many points as you can on each station.
1. Tire sprint, end of court and back = 1 point
2. Burpee x 15 = 1 point
3. Slam Ball x 20 = 1 point
4. KB Deadlift/highpull x 25 = 1 point
5. Sit-ups x 30 = 1 point
We will play two 12 minute games.
Thursday August 6
"Never go to bed mad. Stay up and fight." - Phyllis Diller
A - Warmup
B - Christmas in August
- Bear Crawl 10 yards
- Strongman Crunch (per side)
- TGU (total)
- Mountain Jumper
- Wall Ball
- Row
- Band Thruster
- Jumping Slam Ball
- Spiderman Pushup (total)
- Jumping Lunges (per side)
- KB Swing
- Ground & Sky Squat/Broad Jump
Perform 1 bear crawl, then
Perform 2 Strongman Crunches, then 1 Bear Crawl, then
Perform 3 TGU, then 2 Strongman Crunches, then 1 Bear Crawl, then...
And so on like the song, "12 Days of Christmas"...
Friday August 7"Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned." - Buddha
Warmup - Yer on yer own!
6 minutes - No designated rep count - any order
Burpees
Pushups
KB Swings
Squat Jumps
WOD
Round 1
Run 1 lap
Burpee + Push up X 50
KB Swing X 40
Step Jumps X 30
Round 2
Run 2 laps
Burpee + Pushup X 40
KB Swing X 30
Step Jumps X 50
Round 3
Run 3 laps
Burpee + PU X 30
KB Swing X 50
Step Jumps X 40
Sunday, July 26, 2009
Final week of this session of classes
Today is the start of the last week of this current 4 weeks session of classes of the finest fat loss and fitness experience San Antonio has ever seen. If you're serious about dropping the fat and getting that "beach ready" body, come join us. New member receive 2 weeks FREE to try it out.
Monday July 27, 2009
"For disappearing acts, it's hard to beat what happens to the eight hours supposedly left after eight of sleep and eight of work." - Doug Larson
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 Bar O/H Squats
30 Bullwhips
75 Jump Rope
Tuesday July 28, 2009
"Time is a dressmaker specializing in alterations." - Faith Baldwin
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
DB Split Squats
Strongman Crunch
Spiderman Push-Ups (total)
Thursday July 30, 2009
"Time is what we want most, but what we use worst." - William Penn
A – Dynamic Warm-up and Hip Mobility
B - AMRAP: 20 minutes worth
10 Push Press (Heavy DB)
10 Box Jumps
10 Wall Ball Shots
10 Low Rows
Friday July 31, 2009
"Until you value yourself, you won't value your time. Until you value your time, you will not do anything with it." - M. Scott Peck
A – Skip Loop with Jump Rope
B – “Just a roll of the dice!”
Set-up 6 stations of varying movements.
Roll the dice to find out what station to progress to and perform the exercise stated at that particular station after rolling again to determine rep range.
Play 2 games.
Time limit for each game = 12-14 minutes
Monday July 27, 2009
"For disappearing acts, it's hard to beat what happens to the eight hours supposedly left after eight of sleep and eight of work." - Doug Larson
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 Bar O/H Squats
30 Bullwhips
75 Jump Rope
Tuesday July 28, 2009
"Time is a dressmaker specializing in alterations." - Faith Baldwin
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
DB Split Squats
Strongman Crunch
Spiderman Push-Ups (total)
Thursday July 30, 2009
"Time is what we want most, but what we use worst." - William Penn
A – Dynamic Warm-up and Hip Mobility
B - AMRAP: 20 minutes worth
10 Push Press (Heavy DB)
10 Box Jumps
10 Wall Ball Shots
10 Low Rows
Friday July 31, 2009
"Until you value yourself, you won't value your time. Until you value your time, you will not do anything with it." - M. Scott Peck
A – Skip Loop with Jump Rope
B – “Just a roll of the dice!”
Set-up 6 stations of varying movements.
Roll the dice to find out what station to progress to and perform the exercise stated at that particular station after rolling again to determine rep range.
Play 2 games.
Time limit for each game = 12-14 minutes
Sunday, July 19, 2009
We're starting the third week of a glorious 4 week cycle of training at The Firestorm Fitness Systems Fat Burning Fit Camps and you're invited to come join us and get 2 weeks FREE! Just click here for more details or email me at steve@firestormfitness.com and be sure to read the new blog at http://firestormfitcamps.com/
Monday July 20, 2009
"Don't go around saying the world owes you a living. The world owes you nothing. It was here first." - Mark Twain
A - Dynamic Warmup & Hip Mobility
B - Partner up for "I go, you go!"
Wall ball shots, 30 seconds each for 3 minutes
C - WOD
- Jump Rope
- KB Swing
- Burpee
- Slam Ball
- Mountain Jumper
60 sec each exercise, non-stop circuit.
4 rounds
Tuesday July 21, 2009
"I arise in the morning torn between a desire to improve the world and a desire to enjoy the world. This makes it hard to plan the day." - E.B. White
A - Warmup Drill
Jumping Jacks X 20
Prisoner Squats X 10
Plank X 20 seconds
Mountain Climbers X 20
B - Partner up
I go, you go - 30 seconds each for 3 minutes
- Spiderman push-up & Front to back Lunges
- Jumping Slamball & Bear Crawl
- Squat Jumps & TGU
C - Team training
Teams of 3
- Mountain Climber/push-up X 75
- In & outs X 150
- X 175
- Step-ups X 200
Thursday July 23, 2009
"Life does not cease to be funny when people die any more than it ceases to be serious when people laugh." - George Bernard Shaw
A - Warmup with cards
Hearts = Jumping Jacks
Clubs = Mountain Jumpers
Diamonds = Squats
Spades = Suicide Planks
Ace = 11, Face Card = 10
1st Wild Card = Reps double
2nd Wild Card = Back to normal
10 minutes
B - Pick One
WO - A
High Step Ups X 30 (total)
Standing Tube Presses X 30
KB Squat/High Pull X 20
20 minutes
OR
100 Jump Rope
20 Wood Chops (per side)
20 Pushups
20 Walking Lunges (per side)
4 to 5 rounds
Friday July 24, 2009
"Literature is mostly about having sex and not much about having children. Life is the other way round." - David Lodge
A - Dynamic Warmup & Hip Mobility
B – Say Hello to my Little Friend!
40-30-20-10
Jumping Pull-ups
Bulgarian Squats (per leg)
Pikes
Dips
Monday July 20, 2009
"Don't go around saying the world owes you a living. The world owes you nothing. It was here first." - Mark Twain
A - Dynamic Warmup & Hip Mobility
B - Partner up for "I go, you go!"
Wall ball shots, 30 seconds each for 3 minutes
C - WOD
- Jump Rope
- KB Swing
- Burpee
- Slam Ball
- Mountain Jumper
60 sec each exercise, non-stop circuit.
4 rounds
Tuesday July 21, 2009
"I arise in the morning torn between a desire to improve the world and a desire to enjoy the world. This makes it hard to plan the day." - E.B. White
A - Warmup Drill
Jumping Jacks X 20
Prisoner Squats X 10
Plank X 20 seconds
Mountain Climbers X 20
B - Partner up
I go, you go - 30 seconds each for 3 minutes
- Spiderman push-up & Front to back Lunges
- Jumping Slamball & Bear Crawl
- Squat Jumps & TGU
C - Team training
Teams of 3
- Mountain Climber/push-up X 75
- In & outs X 150
- X 175
- Step-ups X 200
Thursday July 23, 2009
"Life does not cease to be funny when people die any more than it ceases to be serious when people laugh." - George Bernard Shaw
A - Warmup with cards
Hearts = Jumping Jacks
Clubs = Mountain Jumpers
Diamonds = Squats
Spades = Suicide Planks
Ace = 11, Face Card = 10
1st Wild Card = Reps double
2nd Wild Card = Back to normal
10 minutes
B - Pick One
WO - A
High Step Ups X 30 (total)
Standing Tube Presses X 30
KB Squat/High Pull X 20
20 minutes
OR
100 Jump Rope
20 Wood Chops (per side)
20 Pushups
20 Walking Lunges (per side)
4 to 5 rounds
Friday July 24, 2009
"Literature is mostly about having sex and not much about having children. Life is the other way round." - David Lodge
A - Dynamic Warmup & Hip Mobility
B – Say Hello to my Little Friend!
40-30-20-10
Jumping Pull-ups
Bulgarian Squats (per leg)
Pikes
Dips
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