Happy New Year! Let's start 2010 off right, shall we?

Monday January 4, 2010

"What is life? It is the flash of a firefly in the night. It is the breath of a buffalo in the wintertime. It is the little shadow which runs across the grass and loses itself in the sunset." - Crowfoot, Blackfoot warrior

A - Warm up

B - Partner Shuttle runs with Mountain Climbers

C - 45/15 circuit X 4

Perform each exercise for 45 seconds, recover for 15 seconds as you transition to the next exercise.

You will do this 4 times for a total of 20 minutes.

1 - One Leg Elevated Split Squat (L=round 1&3; R=round 2&4)

2 - KB Swing

3 - Side Plank Press

4 - Jumping Slam Ball

5 - Push up

Tuesday January 5, 2010

"A life of reaction is a life of slavery, intellectually and spiritually. One must fight for a life of action, not reaction." – Rita Mae Brown

A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 40-30-20-10
Step Ups (L & R)
DB Thrusters
Kettle Bell Swings
Renegade Row (total)

Thursday January 7, 2010

"The man who views the world at fifty the same as he did at twenty has wasted thirty years of his life." - Muhammad Ali

A – Calisthenics and Planking

B – 1st and 10
Sprint 30 yards and back to Base Line

15 DB Thrusters
Sprint 30 yards and back to Base Line
15 Slide Ham Curls
Sprint 30 yards and back to Base Line
15 Push Ups
Sprint 30 yards and back to Base Line
15 Slide Ham Curls
Sprint 30 yards and back to Base Line
15 DB Thrusters
Sprint 30 yards and back to Base Line

15 Push Ups

Friday January 8, 2010

"Don't be afraid your life will end; be afraid that it will never begin." - Grace Hansen

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.
- Dumbbell high pull
- Rows
- Goblet squat
- Broad jump
- High step-up
**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

Monday December 28, 2009

"It is possible to store the mind with a million facts and still be entirely uneducated." - Alec Bourne

A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
25 Burpees
50 Walking Lunges (per leg)
75 Reaching Planks (total)
100 Pushups
125 Prisoner Squats
150 Mountain Climbers (total)

Tuesday December 29, 2009

"A man is about as big as the things that make him angry." - Winston Churchill

A - Warm-up

B - 30 - 30 training

30 seconds of work, 30 seconds of rest X 4 rounds

Rows
Bar Over-Head Squats
Pikes
DB Push Press

KB Swing

Wednesday December 30, 2009

"Great spirits have always encountered violent opposition from mediocre minds." - Albert Einstein

A – Calisthenics and Planking
B – Tuesday Training
For Time:
30 Strongman Crunch (total)
20 Jumping Squats
10 Renegade Rows
2 X sprint 30 yards
20 Strongman Crunch
20 Jumping Squats
20 Renegade Rows
2 X sprint 30 yards
10 Strongman Crunch
20 Jumping Squats
30 Renegade Rows
2 X sprint 30 yards

Thursday December 31, 2009

"I don’t believe people are looking for the meaning of life as much as looking for the experience of being alive." - Joseph Campbell

A – Calisthenics and Planking
B – Partner Skips and Mountain Climbers
C – Round and round
4 Rounds of:
25 Spiderman Push-ups
20 Dips
15 Single Leg DB Dead lifts (L & R)
10 Burpees
5 Low Rows
15 yards Planking Carpet Push x 1

Week #3 of this December '09 session

Week #3 - The week before Christmas. Let's make it a good one.

Monday December 14, 2009

"Not everything that is faced can be changed, but nothing can be changed until it is faced."
- James Baldwin

A – Dynamic Warm-up, Hip Mobility and Planking
B – 20 Minutes AMRAP:
20 Kettle Swings
20 Slam Ball
10 Renegade Rows
10 Burpees
1 Suicide Sprint

Tuesday December 15, 2009

"No snowflake in the avalanche ever feels responsible." – Stanislaw Lec

A - Dynamic warm-up & hip mobility
B - WOD
Walking lunge 100 ft.
21 Rows
21 Pikes
Reverse Walking lunge 100 ft.
18 Rows
18 Pikes
Plia lunge 100 ft.
15 Rows
15 Pikes
Siff Walking lunge 100 ft.
12 Rows
12 Pikes
Walking lunge 100 ft.
9 Rows
9 Pikes
2 Long Step, 4 Short Step Walking Lunge 100 ft.
6 Rows
6 Pikes

Thursday December 17, 2009

"Life is an adventure in forgiveness." - Norman Cousins

A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with Burpees
C – Ooh, I don’t feel so good….
10 rounds for time of
5 Turkish Get Ups
10 High Box Step-ups
15 Wall Ball Shots
25 Squatting Bullwhips

Friday December 18, 2009

“The first step to getting the things you want out of life is this: Decide what you want.” - Ben Stein

A - Warm up

B - The 10 Rep Circuit - AMRAP

1- SLDL X 10 reps (L & R)

2- Low Row X 10 reps

3- Alternate Dumbbell Thruster X 10 (total)
4- Ab Slideout X 20 reps
5- Goblet Squat X 10 reps
6- Burpees X 10 reps
7- Close Grip Push Ups X 10 reps
8- SL Squat X 10 reps (L & R)
9- Spiderman Push ups X 10 reps (total)
10 Atomic Plank X 10 reps

Week #2 of this December '09 session

Welcome to a new session of classes for the Firestorm Fitcamps. Christmas and the New Year will be here before we know it, so let's crank it up a notch and get ready for those parties. Remember, if you'd like to try the class you can for FREE, I'll give you 2 weeks to try it out. For all of the details just email me here.

Monday December 7, 2009
"Of the four wars in my lifetime, none came about because the U.S. was too strong." - Ronald Reagan
A – Calisthenics and Planking
B – Partner Sprints with Mountain Climbers
C – Round and round
4 Rounds of:
25 Renegade Rows (total)
20 Dips
15 Single Leg DB or KB Dead lifts (per leg)
10 Burpees
5 Low Rows
1 10 yard Spider Crawl (Keep the Hips Down)

Tuesday December 8, 2009
"Have you ever thought about the extravagance of God? More sky than man can see; more sea than he can sail. More sun than he can bear to watch. More stars than he can scale. More breath than he can breathe. More yield than he can sow; more grace than he can comprehend. More love than he can know." – Anonymous
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

Thursday December 10, 2009
No seed ever sees the flower. – Zen Saying
A – Calisthenics & Planking
B – Partner Skipping Runs w/ TGU's
C – Oh, this won’t be any fun!
60 seconds of Burpees
60 seconds of Squats
60 seconds of Pushups
60 seconds of Jumping Lunges (or Lunges)
45 seconds of Burpees
45 seconds of Squats
45 seconds of Pushups
45 seconds of Jumping Lunges (or Lunges)
30 seconds of Burpees
30 seconds of Squats
30 seconds of Pushups
30 seconds of Jumping Lunges (or Lunges)
15 seconds of Burpees
15 seconds of Squats
15 seconds of Pushups
15 seconds of Jumping Lunges (or Lunges)
D - Finishing Strong

The Circuit – Red, Black or Purple band, Tabata Protocol

High Pulls

Front Squats
Overhead press
Hammer Curl
Push up
Dead-lift
Bent-over Row
RDL

Friday December 11, 2009

"The world is a dangerous place, not because of those who do evil, but because of those who look on and do nothing." - Albert Einstein

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

Welcome to a new session of classes for the Firestorm Fitcamps. We're just a few weeks away from christmas and the New Year, so let's crank it up a notch and get ready for those parties. Remember, if you'd like to try the class you can for FREE, I'll give you 2 weeks to try it out. For all of the details just email me here.

Monday November 30, 2009
"The slow man with integrity will ultimately catch the swift one who has none." - Unknown
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 30-20-10
Box Jump or Bulgarian Split Squats
Push-Ups
Kettle Swings
Push-Press

Tuesday December 1, 2009
"All tyranny needs to gain a foothold is for people of good conscience to remain silent." - Thomas Jefferson
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 & Alternating Tube Row Combo (total)

B1 – Jumping Slamball
B2 – Renegade Row (total)

C1 – 360 degree lunge (total)
C2 – Pikes

Thursday December 3, 2009

"You can have anything you want if you are willing to give up the belief that you can't have it." - Robert Anthony
A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
30/30 circuit with:
Split Squat Band Row
Vertical Jump
Side-to-Side Push-up
Rope Assisted SL Squat
Loaded Side Plank Hip Raise

Friday December 4, 2009

"You were born an original. Don't die a copy." - John Mason
A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – WOD
4 Rounds of:
150 Jump Rope
25 Reaching Planks (total)
50 KB Swings
25 DB Thrusters