Week #3 of Session #11

YEE-HAWW!

I cannot believe that we've already covered two full weeks of this current session. What could we possibly do to top the past two-weeks of training?

Let's find out....

Week 3 - Day 1

"Time may be a great healer, but it's a lousy beautician." - Unknown

A. Dynamic Warm-up & Jump Rope Runs
B. Tabata Time - Squats
C. Team Competition
Break into teams of four. Each team member moves through the stations until all rounds have been completed. Today we play twice for 5 rounds.
1. Tire Drag to end of court and back
2. Push-ups
3. Jumping Squats
4. KB Swing
Second Round
1. Tire Drag Backwards to end of court and back
2. Hamstring Slide Curls
3. Burpees
4. Dumbbell Push Press
D. Cool Down & Stretching

Week 3 - Day 2

"Talk is cheap because supply exceeds demand." - Unknown

A. Dynamic Warm-up & Hip Mobility
B. Partner relay race - mountain climbers and shuttle run
C. Thrusters - Bench Jumps - Dips
1. One Arm Dumbbell Thrusters x 15
2. Renegade Rows x 20
3. Slide Lunges x 25
*As many Full rounds as you can in 22-26 minutes*
D. Cool Down & Stretching

Week 3 - Day 3

"The real art of conversation is not only to say the right thing at the right time, but also to leave unsaid the wrong thing at the tempting moment." - Unknown

A. Calisthenics - Hip Mobility
B. Fight Gone Bad in S.A.
In this workout you have 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. Dumbbell Push Press
3. Kettlebell Swings
4. Reverse Crunches
**Rest 2 minutes**
*Repeat for FOUR total rounds*
C. Run around the court for time x 3 - 5 laps
D. Stretching

Week 3 - Day 4

"If marriage were outlawed, only outlaws would have in-laws." - Unknown

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) 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 Implement x 12
3) Walking Lunge with Twist with Med Ball x 15 per leg
4) Rope Rows x 20
5) Pikes x 25
6) Ground & Sky Squats x 30
D) Cool Down and Stretching

Week two of the 11th session of the Firestorm Fitness Fat Burning Fit Camps is officially underway. The fat is flying off of bodies like drops of water off a basketball in a high wind...

Here's this week's protocol:

Week 2 - Day 1

"Shallow men believe in luck. Strong men believe in cause and effect." - Ralph Waldo Emerson

A) Dynamic Warm-up, Hip Mobility and Planking
B) Team Tire Races
C) Workout of the Day
20 Pull-Ups
30 Slide Hamstring Curls
40 Sit-Ups
50 Siff Squats
5 Rounds w/ 2-3 Minutes Rest Between
D) Cool Down and Stretching

Week 2 - Day 2

"Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy." - Dale Carnegie

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
* 2 Laps After 18, 12, 6
C – Cool Down and Stretching

Week 2 - Day 3

"Don't hit at all if you can help it; don't hit a man if you can possibly avoid it; but if you do hit him, put him to sleep." - Theodore Roosevelt

A) Dynamic Warm-up & Hip Mobility
B) Partner Seated Med Ball Tosses
C) 50 cents worth of training...
For time:
50 Box Jump or High Step-ups per leg
50 SLRDL
50 Kettlebell Swings
50 Step Walking Lunge
50 Floor Wipers
50 Push Press
50 Rope Rows
50 Wall Ball Shots
50 Push-Ups
50 Yard Sprint x 5
D) Cool Down and Stretching

Week 2 - Day 4

"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) Calisthenics, Active Flexibility and Cobras
B) The Power of 5...
5 Rounds for Time of:
5 SLDL per leg
10 Knees to Elbows or Pikes
15 Box Jumps or 15 Bulgarian Squats per leg
Tire Drag to end of court and back
C) Cool Down and Stretching

"It" is on!

That's right! The 11th session of the Firestorm Fitness Systems Fat Burning Fit Camps has officially begun.

And what's in store this week?

Just look...

Week 1 - Day 1

"Time is at once the most valuable and the most perishable of all our possessions."- John Randolph

A – Dynamic Warm-up and Hip Mobility
B – Partner Relays with Mountain Climbers
C – 5 x 5 and then some
5 Rounds for time of:
10 Low Rows
20 Full Sit-ups
30 Pushups
40 Prisoner Squats
Run the agility ladders and sprint between rounds
D – Cool Down and Stretching

Week 1 - Day 2

"I must say as to what I have seen of Texas, it is the garden spot of the world, the best land and the best prospects for health I ever saw, and I do believe it is a fortune to any man to come here."- Davy Crockett

A – Calisthenics and Planking
B – 300 yard shuttle with partner
C – Oh boy, is this fun!
4 Rounds for Time:
7 Handstand Push-Ups
14 DB Press (Heavy)
21 DB Overhead Split Squats (per side)
21 Tuck Jumps
21 Push Press
50 Ft. Walking Lunge w/ Squat Jumps at Cones
21 DB Upright Row
21 Kettle Swings
D - Post Training Stretching

Week 1 - Day 3

"Provided a man is not mad, he can be cured of every folly but vanity." - Jean-Jacques Rousseau

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 – Turkish Get-ups with sandbag
4 – Heavy Med Ball Clean & Jerks
** 10-1-1-10 through 1-10-10-1 **
D – Cool Down & Stretching

Week 1 - Day 4

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will." – Vince Lombardi

A – Calisthenics & Planking
B – Oh, this won’t be any fun!
2 Laps
50 Pikes
4 30 yard sprints
40 Box jumps or 60 high steps ups per leg
4 30 yard sprints
30 Wall ball shots
2 Laps
50 Push-Ups
4 30 yard sprints
40 Slam ball
4 30 yard sprints
30 Pull-ups or 60 rows
2 Laps
C – Cool Down and Stretching

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