It's the final week before Turkey Day! Let's make it the best!
Here we go...
Week 5 - Day 1
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." - Herm Albright
A – Dynamic Warm-up and Hip Mobility
B – Partner Tire Sprints with Burpees
C – WOD
As Many Rounds As Possible in 30 Minutes of...
Spider Crawl x 10 yards
Suicide Sprint x 100 yards
Slam Ball in Ladder
2 laps
Wall Ball Shots x 20
Push-up Rows Combo x 10 per arm
Walking Pikes x 15 steps
Single-Arm Snatch x 10 per arm
D – Cool Down and Stretching
Week 5 - Day 2
"It does not matter how slowly you go so long as you do not stop." - Gandhi
A – Active Warm-up, Mini-bands and Team Sprints
B – WOD
For Time: 45-30-15
DB Push Press (Men 25lb, Ladies 15lb)
Jump Squats
Sit-Ups
Rows
Length of Court Broad Jump Burpees After Each Round
C – Cool Down and Stretching
Week 5 - Day 3
"People create their own questions because they are afraid to look straight. All you have to do is look straight and see the road, and when you see it, don't sit looking at it - walk." - Ayn Rand
A – Jump Rope, Planks and Mountain Climbers
B – WOD
3 Rounds for Time of:
20 Rows
2 15 Yard Pass Kettle Walk
20 Wall Ball Shots
1 Push-up Position Ladder Pass
20 Box Jumps
20 V-ups
20 Siff Squats
2 30 Yard Sprints
C – Cool Down and Stretching
Week 5 - Day 4
"Great works are performed not by strength but by perseverance." - Samuel Johnson
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
D – Cool Down and Stretching
Sunday, November 11, 2007
Week #4
Wow!
Week 4 - Day 1
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
C – Cool Down and Stretching
Week 4 - Day 2
A – Active Warm-up, Jump Rope Drills & Mini-bands
B – Partner drills with sprints & med balls
C – Tabata Aplenty!
2 Rounds of:
Tabata Push-ups
Tabata Squats
Tabata Rows
Tabata Slam Ball
D – Cool Down and Stretching
Week 4 - Day 3
A – Calisthenics and Planking
B – 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 Pass
20 Slam Ball
20 Reverse Crunches
10 DB Thrusters
D – Cool Down and Stretching
Week 4 - Day 4
A – Dynamic Warm-up and Hip Mobility
B – Say Hello to my Little Friend!
40-30-20-10
Pull-ups
DB Over Head Squats
Pikes
Push-ups
C – Cool Down and Stretching
Week 4 - Day 1
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
C – Cool Down and Stretching
Week 4 - Day 2
A – Active Warm-up, Jump Rope Drills & Mini-bands
B – Partner drills with sprints & med balls
C – Tabata Aplenty!
2 Rounds of:
Tabata Push-ups
Tabata Squats
Tabata Rows
Tabata Slam Ball
D – Cool Down and Stretching
Week 4 - Day 3
A – Calisthenics and Planking
B – 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 Pass
20 Slam Ball
20 Reverse Crunches
10 DB Thrusters
D – Cool Down and Stretching
Week 4 - Day 4
A – Dynamic Warm-up and Hip Mobility
B – Say Hello to my Little Friend!
40-30-20-10
Pull-ups
DB Over Head Squats
Pikes
Push-ups
C – Cool Down and Stretching
Sunday, October 28, 2007
Week 3 of Session #12
Here we go:
Week 3 - Day 1
"Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire which transcends everything."- Napoleon Hill
A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
10 – Suitcase Squats
15 – Rope Push-ups
20 – Pikes
25 – KB swings
20 – Hamstring Slide Curls
15 – Wall Ball Shots (Full Squats)
10 – Single Leg Squats per leg (either Bulgarian or sl)
2 laps
* 4 complete rounds for time
D – Cool Down and Stretching
Week 3 - Day 2
“Wanting, or intending, is the beginning of the Creating Process, and without it, no deliberate creation will occur. But most of you are suppressing your desires, to avoid disappointment.”- Esther Hicks
A – Calisthenics and Planking
B – Partner Races w/tires
C – Tuesday Training
For Time:
30 Sit-ups
20 Thrusters
10 Kettle Sumo High Pull
2 30 yard sprints
20 Sit-ups
20 Thrusters
20 Kettle Sumo High Pull
2 30 yard sprints
10 Sit-ups
20 Thrusters
30 Kettle Sumo High Pull
2 30 yard sprints
D – Cool Down and Stretching
Week 3 - Day 3
“Toughness is in the soul and spirit, not in muscles.”- Alex Karras
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
"Champions keep playing until they get it right."- Billie Jean King
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
Week 3 - Day 1
"Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire which transcends everything."- Napoleon Hill
A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
10 – Suitcase Squats
15 – Rope Push-ups
20 – Pikes
25 – KB swings
20 – Hamstring Slide Curls
15 – Wall Ball Shots (Full Squats)
10 – Single Leg Squats per leg (either Bulgarian or sl)
2 laps
* 4 complete rounds for time
D – Cool Down and Stretching
Week 3 - Day 2
“Wanting, or intending, is the beginning of the Creating Process, and without it, no deliberate creation will occur. But most of you are suppressing your desires, to avoid disappointment.”- Esther Hicks
A – Calisthenics and Planking
B – Partner Races w/tires
C – Tuesday Training
For Time:
30 Sit-ups
20 Thrusters
10 Kettle Sumo High Pull
2 30 yard sprints
20 Sit-ups
20 Thrusters
20 Kettle Sumo High Pull
2 30 yard sprints
10 Sit-ups
20 Thrusters
30 Kettle Sumo High Pull
2 30 yard sprints
D – Cool Down and Stretching
Week 3 - Day 3
“Toughness is in the soul and spirit, not in muscles.”- Alex Karras
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
"Champions keep playing until they get it right."- Billie Jean King
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
Monday, October 22, 2007
My how the weeks fly by!
Here's week #2 of session #12!
Week 2 - Day 1
"Action expresses priorities." - Ghandi
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 2
"Give yourself something to work toward - constantly." - Mary Kay Ash
A – Dynamic Warm-up and Hip Mobility
B – My, oh my…
AMRAP in 20 Minutes:
7 Dumbbell Thrusters
7 Burpees
7 Double Unders or 7 Tuck Jumps
7 Pikes
7 DB Hang Cleans
7 Slide Ham Curls
7 Push Jerks
C – Cool Down and Stretching
Week 2 - Day 3
"Begin - to begin is half the work, let half still remain; again begin this, and thou wilt have finished." – Marcus Aurelius
A – Calisthenics and Planking
B – Partner Sprints with Mountain Climbers
C – Round and round
4 Rounds for Time of:
25 Push-ups
20 Dips
15 Single Leg DB Dead lifts
10 Burpees
5 Low Rows
1 10 yards Lane Pass Spider Crawl (Keep the Hips Down)
D – Cool Down and Stretching
Week 2 - Day 4
"Some people dream of success while others wake up and achieve it."- Unknown
A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – Ooh, I don’t feel so good….
50 Box Jumps (or 25 Bulgarian Squats per leg)
40 Floor Wipers
30 Wall Ball Shots
20 Slide Ham Curls
10 Low Rope Push-ups
20 Slide Ham Curls
30 Wall Ball Shots
40 Floor Wipers
50 Box Jumps (or 25 Bulgarian Squats per leg)
D – Cool Down and Stretching
Week 2 - Day 1
"Action expresses priorities." - Ghandi
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 2
"Give yourself something to work toward - constantly." - Mary Kay Ash
A – Dynamic Warm-up and Hip Mobility
B – My, oh my…
AMRAP in 20 Minutes:
7 Dumbbell Thrusters
7 Burpees
7 Double Unders or 7 Tuck Jumps
7 Pikes
7 DB Hang Cleans
7 Slide Ham Curls
7 Push Jerks
C – Cool Down and Stretching
Week 2 - Day 3
"Begin - to begin is half the work, let half still remain; again begin this, and thou wilt have finished." – Marcus Aurelius
A – Calisthenics and Planking
B – Partner Sprints with Mountain Climbers
C – Round and round
4 Rounds for Time of:
25 Push-ups
20 Dips
15 Single Leg DB Dead lifts
10 Burpees
5 Low Rows
1 10 yards Lane Pass Spider Crawl (Keep the Hips Down)
D – Cool Down and Stretching
Week 2 - Day 4
"Some people dream of success while others wake up and achieve it."- Unknown
A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – Ooh, I don’t feel so good….
50 Box Jumps (or 25 Bulgarian Squats per leg)
40 Floor Wipers
30 Wall Ball Shots
20 Slide Ham Curls
10 Low Rope Push-ups
20 Slide Ham Curls
30 Wall Ball Shots
40 Floor Wipers
50 Box Jumps (or 25 Bulgarian Squats per leg)
D – Cool Down and Stretching
Sunday, October 14, 2007
Here we go!
Alright, it's the 12th session of the Firestorm Fitness Systems Fat Burning Fit Camps and am I ever excited!
Why?
Because this go around we are doing the class for 5 weeks instead of the normal 4 week session. That's right, you get 5 full weeks for the price of 4!
And what, praytell, will you be doing for those 5 glorious weeks? Let's find out?
Week 1 - Day 1
Week 1 - Day 2
"No legacy is so rich as honesty." William Shakespeare
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 25 overhead med ball tosses each.
C – WOD
5 Rounds for Time of:
7 Spiderman Push-ups
14 DB Split Jerks
21 Squats
100 Jump Rope
D - Post Training Stretching
Week 1 - Day 3
"Action is the foundational key to all success." - Picasso
A – Dynamic Warm-up and Hip Mobility
B – Partner Shuttle Run with Tuck Jumps
C – WOD
6 Rounds for Time of:
1 Spider Crawl Pass keeping the hips down for 15 yards
1 Suicide Run
5 Low Rope Rows
**5 DB Power Clean
**5 DB Push Jerk
**5 DB Squats
**Same weight for all and make them heavy
D – Cool Down & Stretching
Week 1 - Day 4
"I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do." - Leonardo Da’ Vinci
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
Why?
Because this go around we are doing the class for 5 weeks instead of the normal 4 week session. That's right, you get 5 full weeks for the price of 4!
And what, praytell, will you be doing for those 5 glorious weeks? Let's find out?
Week 1 - Day 1
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." - Herm Albright
A – Dynamic Warm-up and Hip Mobility
B – Fun, fun, fun!
Find a partner. Partner "A" runs to the far end of the court and performs 10 "body-builders" and returns to the start. Partner "B" runs to the far end of the court and does the same. Perform this 3 times each.
C – 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
"No legacy is so rich as honesty." William Shakespeare
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 25 overhead med ball tosses each.
C – WOD
5 Rounds for Time of:
7 Spiderman Push-ups
14 DB Split Jerks
21 Squats
100 Jump Rope
D - Post Training Stretching
Week 1 - Day 3
"Action is the foundational key to all success." - Picasso
A – Dynamic Warm-up and Hip Mobility
B – Partner Shuttle Run with Tuck Jumps
C – WOD
6 Rounds for Time of:
1 Spider Crawl Pass keeping the hips down for 15 yards
1 Suicide Run
5 Low Rope Rows
**5 DB Power Clean
**5 DB Push Jerk
**5 DB Squats
**Same weight for all and make them heavy
D – Cool Down & Stretching
Week 1 - Day 4
"I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do." - Leonardo Da’ Vinci
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
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