Can you believe that school is starting already?

That's right! It's time for the kiddo's to be back in school.

And it's the final week of classes for this session. Wow, time's sure fun when you're having flies.....or something like that.

Anyway...

Here's this weeks training protocol's.

Week 4 -- Day 1

"All human actions have one or more of these seven causes: chance, nature, compulsions, habit, reason, passion, desire." Aristotle

A – Dynamic Warm-up, Hip Mobility and Planking
B – Round and round
15 Rounds of:
5 DB Overhead Squats
5 Kettle Swings
5 Push-Ups
And…
10 Rounds of:
5 Box Jumps
5 Low Rope Rows
5 Ball Slam
C – Cool Down and Stretching

Week 4 -- Day 2

"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." - John F. Kennedy

A – Active Warm-up, Jump Rope Drills & Mini-bands
B – Partner drills with sprints & med balls
C – 20 minutes of FIRE!
20 Minutes, as many rounds as possible of:
10 Bulgarian Squats
8 Slide Board Hamstring Curls
6 Pikes
4 Burpees
2 25 yard Sprints
D – Cool Down and Stretching

Week 4 -- Day 3

"The world has the habit of making room for the man whose actions show that he knows where he is going." – Napoleon Hill

A – Calisthenics and Planking
B – Partner Suicide Frogs with DB’s
C – Workout of the Day
4 Rounds for Time of:
10 Dips
2 50 Yard Sprints with Tire
20 Wall Ball Shots
1 15 yard Broad Jump Burpee
20 Slam Ball
20 Reverse Crunches
10 DB Power Snatches
D – Cool Down and Stretching

Week 4 -- Day 4

"I've learned that we are responsible for what we do, unless we are celebrities." - Nicole Ritchie, Paris Hilton, etc.

A – Dynamic Warm-up and Hip Mobility
B – 300 yard shuttle x 2 at a time
C -- Say goodbye to summer!
For Time:
1 Lap
40 Push-Ups
40 Squats
40 Sit-Ups
40 Jump Rope
2 Laps
30 Push Press
30 Kettle Swings
30 Pull-Ups
30 Jump Rope
3 Laps
20 Wall Ball Shots
20 High Step-Ups
20 Knees to Elbows
20 Jump Rope
4 Laps
C – Cool Down and Stretching

It's happening...right before your eyes!

If you're not a part of the Firestorm Fitness Systems Fat Burning Fit Camps, well...you're sadly lagging behind!

Here's this weeks protocol!

Week 3 – Day 1

"Fall down 100 times, rise 101"- Zen quote

A – Dynamic Warm-up and Hip Mobility
B – Partner Sprint Drills with 5 Burpees
C – Max Around The Block
5 rounds for time of:
1) Squats
2) Push-ups
3) Rope Rows
4) Reverse Crunch
5) Push Press
The rep scheme is as follows:
Round #1 – 1=Max # without stopping, 2=10, 3=15, 4=10, 5=15
Round #2 – 1=20, 2=Max # without stopping, 3=15, 4=15, 5=10
Round #3 – 1=20, 2=10, 3=Max # without stopping, 4=15, 5=10
Round #4 – 1=20, 2=10, 3=15, 4=Max # without stopping, 5=10
Round #5 – 1=20, 2=10, 3=15, 4=15, 5=Max # without stopping
D – Cool Down and Stretching

Week 3 – Day 2

“Everything can be taken from a man but the last of his human freedoms, the right to choose one’s attitude in any given set of circumstances – the right to choose one’s own way.” - Dr. Victor Frankl

A – Calisthenics and Planking
B – Partner Races w/tires
C – Tuesday Training
For Time:
30 Knees to Elbows
20 Thrusters
10 Kettle Sumo High Pull
2 laps
20 Knees to Elbows
20 Thrusters
20 Kettle Sumo High Pull
2 laps
10 Knees to Elbows
20 Thrusters
30 Kettle Sumo High Pull
2 laps
D – Cool Down and Stretching

Week 3 – Day 3

"The slow man with integrity will ultimately catch the swift one who has none." Unknown

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

Week 3 – Day 4

"It takes a man to stand up for what he believes...especially in a society where everything is supposed to be politically correct." - Carlos Delgado

A – Calisthenics and Planking
B. Travel time
1. Walking Kettlebell Swings x 15 yards
2. Broad Jump Burpee x 30 yards (15 out, 15 back)
*4 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
*4 rounds*
D. Jumping Jehosophats…
1. 30 Jumping Lunges
2. 30 Dips
3. Run twice around court
*4 rounds*
E. Post Training Stretching

Wow, what a start!

Dude, last week was great! If you missed it, well...you missed it.

Here we are into the second week of session #10, and just look at what we have in store for it!

Week 2 – Day 1

"There is no telling how many miles you will have to run while chasing a dream."- Unknown

A – Calisthenics and Planking
B – Let the Countdown Begin
Spiderman Push-ups
Kettlebell Swings
Turkish Get-ups w/implement
21-18-15-12-9-6-3
* 50 Jump Rope after 21, 15, 9, 3
* 200 Meter Sprint After 18, 12, 6
C – Cool Down and Stretching

Week 2 – Day 2

“Always bear in mind that your own resolution to success is more important than any other one thing.” - Abraham Lincoln

A – Dynamic Warm-up and Hip Mobility
B – My, oh my…
Walking One-Arm Overhead Lunge (per leg)
Slide Board Pikes
Plia Lunges
Kneeling Single Arm Tube Row (per arm)
Push Press
* 10, 9, 8... 2, 1
C – Cool Down and Stretching

Week 2 – Day 3

“Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it.” - Lou Holtz

A – Calisthenics and Planking
B – Partner Sprints with Mountain Climbers
C – Round and round
4 Rounds for Time of:
25 Reverse Grip Push-Ups
20 Dips
15 Single Leg DB Dead lifts
10 Burpees
5 Low Rows
1 10 yards Lane Pass Spider Crawl (Down & back. Keep the Hips Down)
D – Cool Down and Stretching

Week 2 – Day 4

"If you can't be a good example -- then you'll just have to be a horrible warning." - Catherine

A – Dynamic Warm-up and Stretching
B – Ooh, I don’t feel so good….
For Time:
10 Burpees
20 Knees to Elbows
30 Dips
40 Kettle Swings
50 Box Jumps
40 Wall-Ball Shots
30 Low Ring Push-Ups
20 Slide Board Ham Curls
10 Turkish Get-ups with Sandbag
* Sprint Length of Court and Back Between Each Set of Exercises
C – Cool Down and Stretching

It's that time again!

That's right kids! It's time for the next session of the Firestorm Fitness Systems Fat Burning Fit Camps!

Session #10 is officially under way!

And here's what's in store!

Week 1 – Day 1

"The question isn't who is going to let me; it's who is going to stop me." Ayn Rand

A – Dynamic Warm-up and Hip Mobility
B – Up and Down
1. 100 Squats
2. 10 Hanging Dips
3. 75 Squats
4. 15 Hanging Dips
5. 50 Squats
6. 20 Hanging Dips
7. 25 Squats
8. 25 Hanging Dips
For time
C – Cool Down and Stretching

Week 1 – Day 2

"Success depends upon previous preparation, and without such preparation there is sure to be failure." Gandhi

A – Calisthenics and Planking
B - Max effort test
Rows x :60sec - :45sec - :30sec
Sit-ups x :60sec - :45sec - :30sec
*Rest in between is equal to the time of respective test*
C - Russian Hops and Run Circuit
For Total time
1. Run 2 laps
2. Russian Hops to end of court, KEEP TRACK OF TOTAL REPS
3. One Leg Step Jump x 'that many reps'
4. Jumping Lunge (each leg) x 'that many reps'
5. Full Squat Jump x 'that many reps'
6. Sprint Ends, Run Sides x 2 laps
7. Step ups (each leg) x 'that many reps'
8. Walking Lunge (each leg) x 'that many reps'
9. Squat x 'that many reps'
10. Skip ends, run sides x 2 laps
D - Post Training Stretching

Week 1 – Day 3

"Apply yourself. Get all the education you can, but then, by God, do something. Don't just stand there, make it happen." Robert Ringer

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 – Med Ball Clean & Jerks
** 10-1-1-10 through 1-10-10-1 **
D – Cool Down & Stretching

Week 1 – Day 4

"Focus on remedies, not faults." Jack Nicklaus

A – Calisthenics & Planking
B – Oh, this won’t be any fun!
1. Run 4 laps
2. When you return from your 800M, on the very first minute (keep your eye on the clock), begin with:
3 Mixed Grip Pull-ups, 6 Push-Ups, 9 Squats
Each following minute, add 1 Pull-Up, 2 Push-Ups, 3 Squats
Minute 2: 4-8-12
Minute 3: 5-10-15
Minute 4: 6-12-18
Minute 5: 7-14-21
Minute 6: 8-16-24
Minute 7: 9-18-27
Minute 8: 10-20-30
Continue through the sequence, minute to minute, until you fail to complete the assignment. Each time you fail, start over with 3-6-9 and work your way back up.
After the 20th Round: 8 laps!
It's for time as well as reps, so get going following your last squat.
C – Cool Down and Stretching

Has it really come to this?

Is this really the last week of this session of classes?

Well, let's get to it:

Week 4 - Day 1

The only man who makes no mistakes is the man who never does anything. Teddy Roosevelt

A) Calisthenics, Hip Mobility and Planks
B) The Outlaw Josie Wales
50 Single Leg Squats (25 per leg)
50 Push-ups
50 Obstacle jumps
50 Rows
50 Kettlebell Swings
50 Pull-ups
50 Walking lunges
50 Med Ball Slams
50 Sit-ups
50 Dumb bell or Kettebell Snatches
C) Cool Down and Stretching

Week 4 - Day 2

"When they call the roll in the Senate, the Senators do not know whether to answer "Present" or "Not guilty." Teddy Roosevelt

A. Dynamic Warm-up
B. TAG! Or Red/Blue
C. That’s just wrong...
1. Bulgarian Squats x 10 per leg
2. Spiderman or T-push-ups x 12
3. Chin-2-knees x 15
*As many rounds as you can in 12 minutes
D. Jump - Dip - Sprint
1. 15 Jumping Squats
2. 15 Dips
3. Sprint once to the end of court, jog back
*Repeat for as many complete rounds as you can in 12 minutes*
E. Post Training Stretching

Week 4 - Day 3

"When you play, play hard; when you work, don't play at all." Teddy Roosevelt

A. Calisthenics - Hip Mobility – Planks and Pointing Dog Series
B. 4 man team competition – Tire push - 2 games
C. Circuit
1. Sprint to the end of the court & jog back
2. Rope Push-ups x 15
3. Slide board hamstring curls x 20
4. Run once around the court
5. Perform:-
-round one, Sky and ground squats x 40-
-round two repeat circuit but substitute: -
- Sky and ground jump squats x 40-
-round three repeat circuit but substitute:-
-Walking lunges x 40 total-
-round four, repeat circuit but substitute:-
-Jumping Lunges x 40 total
repeat circuit as necessary starting at round one exercise, sky and ground squats...do as many complete rounds as possible in 22-26 minutes
D. Cool Down & Stretching

Week 4 - Day 4

"Believe you can and you're halfway there." Teddy Roosevelt

A. Calisthenics
- Jumping jacks- shuffle splits- vertical hops- lateral hops
*20 seconds each x 3 sets*
B. Bottom to Bottom Tabata Squats
20 seconds of work, 10 seconds of a static hold in the bottom squat position repeated for 8 straight sets. Your score is the TOTAL amount of reps you get over all 8 sets
C. Cone ManeuversSix
(6) cones are spread over the court. Follow the instructions stationed at each cone. We will go 3 times around the course.
D. Full Court Press
1. Jog once around court
2. Sprint to end
3. Jog once around court
4. Back pedal to end
5. Jog once around court
6. Sprint length of court and skip back
E. Cool Down & Stretching