Week #3 of the "Double Your Money Back Guaranteed Success" Firestorm Fitness Systems Fat Burning Fit Camps. San Antonio's finest fitness and fat loss camp for 2 years and counting!

Week 3 – Day 1
"Do not trust all men, but trust men of worth; the former course is silly, the latter a mark of prudence!" – Democritus
A – Dynamic Warm-up and Hip Mobility
B – Wheelbarrow’s w/ Partners
C - The Outlaw Josie Wales
50 Prisoner’s Squats
50 Push-ups
50 Obstacle Jumps
50 Renegade Rows (total)
50 Kettlebell Swings
50 Rows
50 Walking Lunges (per leg)
50 Med Ball Slams
50 Chin-to-knees (total)
50 Kettlebell or Dumbbell Clean & Press (total)

Week 3 – Day 2
"The value of an idea has nothing whatever to do with the sincerity of the man who expresses it."– Oscar Wilde
A – Calisthenics and Stretching
B – Meat & Potatoes
4 to 6 rounds for time of:
15 Pikes
10 SL Bridge on a Ball (per leg)
5 Turkish Get-ups per side, w/ implement
10 Dumbbell Thrusters
15 yard Broad-jump Burpees
1 x Sprint 30 yards

Week 3 – Day 3
"The most common commodity in this country is unrealized potential." – Calvin Coolidge
A. Dynamic Warm-up - Hip Mobility
B. Are you MENTAL?
WOD – 4 Rounds for time of:
1. 10 Split Squat Thrusters (per side)
2. 20 Bicycles
3. 25 Mountain Climbers
4. 20 Low Rows
5. 10 Spiderman Pushups (per side)
6. Full Court Sprint x 2

Week 3 – Day 4
“Hindsight is an exact science.” - Guy Bellamy
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 overhead med ball tosses and 15 reverse tosses each.
C – Six Station Dice Game
Set up six stations of movements and place a die at each station.
Each person performs the movement specified at each station.
Number of reps is determined by roll of the dice.
Next station is determined by a roll of the dice.
Play 2 separate 12 minute games.

Week #2 of Session #22

Here we are at week #2 of San Antonio's finest fat loss and fitness camp. Come get some!

Week 2 – Day 1
"Every revolutionary idea seems to evoke three stages of reaction. They may be summed up by the phrases: (1) it’s completely impossible. (2) it’s possible, but it's not worth doing. (3) I said it was a good idea all along."
A – Dynamic Warm-up and Hip Mobility
B – Breakin’ it down...bit by bit!
Round #1 – Chest x 2 sets
20 Push ups
30 Standing resistance band presses
30 Standing resistance band flies
10 Push ups
Round #2 – Legs x 2 sets
Squats: 24 reps
Alternating Lunges: 12 reps each leg
Alternating Lunge Jumps (jump up and switch legs in mid-air): 12 reps each leg
Squat Jumps: 24 reps
Round #3 – Backside x 2 sets
20 Bent over, straight arm pulls
20 Renegade rows (per side)
30 Standing resistance band rows
30 Bent over resistance band pulls

Week 2 – Day 2
"Action expresses priorities." - Ghandi
A – Dynamic Warm-up and Calisthenics
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
Siff Squats
Reverse Crunch
Dips

Week 2 – Day 3
"I think one's feelings waste themselves in words; they ought all to be distilled into actions which bring results." - Florence Nightingale
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 overhead med ball tosses and 15 reverse tosses each.
C – WOD
5 Rounds for Time of:
7 Supine Side Tube Rows (per side)
14 DB Thrusters
21 Dips
100 Jump Rope

Week 2 – Day 4
"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
4 – 6 Rounds for Time of:
1 Spider Crawl Pass
1 Suicide Sprint
15 Slide Ham Curls
15 KB Swings
15 DB Push Press
10 SLDL (per side)

Week 1 of Session #22

San Antonio's Finest Fitness and Fat Loss Bootcamp for 2 years running!

Week 1 – Day 1
“Successful people recognize crisis as a time for change - from lesser to greater, smaller to bigger." – Edwin Louis Cole
A – Dynamic Warm-up and Hip Mobility
B – Fast Track to Nowhere
1. Partner up and take turns running to the end of the court, do 7 Burpees and then return to the starting point. Each partner performs 3 times.
C – WOD
3 Rounds for Time of:
40 Prisoner Squats
1 lap
30 Push-Press
1 x full court sprint & back
20 Rows
150 Jump Rope
10 Spiderman Push-ups (per side)

Week 1 – Day 2
"Gray skies are just clouds passing over." – Duke Ellington
A – Calisthenics and Planking
B – WOD
5 Rounds for Time:
20 Box Jumps
15 Goblet Squats with DB’s
10 Turkish Get-ups with implement
5 Handstand Push-Ups (or HEAVY DB presses)

Week 1 – Day 3
“Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible." – St. Francis of Assisi
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 – Jumping Med Ball Slams
** 10-1-1-10 through 1-10-10-1 **

Week 1 – Day 4
"You can stay young as long as you learn." – Emily Dickinson
A – Dynamic Warm-up and Hip Mobility
B – Say “Hello” to Friday!
For Time:
Sprint 1 Lap
40 Push-Ups
40 Squats with Hands Overhead
40 Reverse Crunches
40 Jump Rope
Sprint 1 Lap, run 1 Lap
30 Push Press
30 Kettlebell Swings
30 Low Rows
30 Jump Rope
Run 1 Lap, Sprint 1 Lap, Run 1 Lap
20 Wall Ball Shots
20 Bulgarian Squats (per leg)
20 Rock the boats (per side)
20 Jump Rope
Run 4 Laps

Week #4 of Session #21

"The San Antonio Fat Loss and Fitness Leader!"

Week 4 - Day 1
"Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon." - Doug Larson
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time:
30-20-10
Box Jump
Push-Ups
Kettle Swings
Push-Press

Week 4 – Day 2
“Talent made a poor appearance. Until he married Perseverance.” – Arthur Guiterman
A – Dynamic Warm-up and Hip Mobility
B – Partner Shuttle Run with Tuck Jumps
C – WOD
4 Rounds for Time of:
30 Overhead Squats
30 Pull-Ups or Low Rows
4 Laps

Week 4 – Day 3
“If Columbus had turned back, no one would have blamed him. No one would have remembered him, either." – Anonymous
A – Calisthenics and Stretching
B – Fun, fun, and even more fun...for eight minutes!
Superset each of the two exercises for 8 minutes (AMRAP) in 6 repetition increments
A1 – Push-up & Pike Combo
A2 – Reverse Lunge & Tube Row Combo

B1 – Jumping Slam-ball
B2 – KB Swing

C1 – DB Squat & Hold for 4 seconds
C2 – Rock The Boats

Week 4 – Day 4
"Whatever you are, be a good one." - Abraham Lincoln
A – Calisthenics and Planking
B – WOD As Many Rounds as Possible (AMRAP) in 20 Minutes of:
Run 1 Lap
25 DB or KB RDL with Shrug (Heavy DB)

Week #3 of Session #21

"The San Antonio Fat Loss and Fitness Leader!"

Week 3 – Day 1
“He that respects himself is safe from others; he wears a coat of mail that none can pierce.” – Henry Wadsworth Longfellow
A – Dynamic Warm-up and Hip Mobility
B – Schmitz Schmartz
10 reps of all exercises unless indicated differently until 12 minutes are up.
Round 1
Push-ups
Squats
Burpees
Front to Back Lunges (10 on both sides)
Rope pull ups
Round 2
Slide Lunges
Pikes
Tuck Jumps
Dips
Rope Pushups

Week 3 – Day 2
"Tears will get you sympathy. Sweat will get you results." – Anonymous
A – Calisthenics & Team Sprints with Mountains Climber
B - “Elliptical”For Time:
2 Sprinting Laps
35 Reverse Crunch
30 Wall Ball Shots
2 Jogging Laps
35 Chin-to-knees
30 Box jumps
2 Sprinting Laps
35 Reverse Crunches
30 Burpees
2 Jogging Laps
35 Chin-to-knees
30 Ab Slides

Week 3 – Day 3
"The intuitive mind is a sacred gift, and the rational mind is a faithful servant. We have created a society that honors the servant and has forgotten the gift." - Albert Einstein
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
25 Burpees
50 Walking Lunges (per leg)
75 Sit-ups or Reverse Crunches
100 Pushups
125 Prisoners Squats
150 Mountain Climbers (total)

Week 3 – Day 4
"Perseverance is not a long race; it is many short races one after another." - Walter Elliot
A – Dynamic Warm-up
B – Partner Jump Rope Runs & Burpees
C – "Evens"20-18-16-14-12 of Each w/ 1 Spider Crawl and 1 Suicide Sprint Between Rounds
DB Thrusters
Low Row
Slide Mountain Climbers on a ball (per leg)
Renegade Row (per side)