Sunday May 10 - Mother's Day begins a new session of classes!

In celebration of Mother's Day, here's a photo of a Desert Rose blossom that is blooming in my back yard.

Training for Monday May 11
"A baby is born with a need to be loved - and never outgrows it." - Frank Howard Clark
A – Calisthenics and Stretching with the Bands
B – Fun, fun, and even more fun...for 8 minutes!
Superset each of the two exercises for 5 rounds in 30 second increments. 20 seconds rest between exercises. Two minutes between sets.
A1 – Slide Mountain Climbers
A2 – Squat & Tube Row Combo
B1 – Pushups
B2 – Alternating Dumbell Press
C1 – Med Ball Slams
C2 – KB Swings

Training for Tuesday May 12
"Before I met my husband, I'd never fallen in love. I'd stepped in it a few times." - Rita Rudner
A – Calisthenics and Planking
B – WOD
For Time:
30 Chin-to-knees (total)
20 Slide Lunges (per leg)
10 Renegade Rows (per side)
2 X 30 yard sprints
20 Chin-to-knees
20 Slide Lunges
20 Renegade Rows
2 X 30 yard sprints
10 Chin-to-knees
20 Slide Lunges
30 Renegade Rows
2 X 30 yard sprints

Training for Thursday May 14
"Being deeply loved by someone gives you strength, while loving someone deeply gives you courage." - Lao Tzu
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)

Training for Friday May 15
"For it was not into my ear you whispered, but into my heart. It was not my lips you kissed, but my soul." - Judy Garland
A – Dynamic Warm-up and Hip Mobility
B – Partner Shuttle Run with Tuck Jumps
C – WOD
4 Rounds for Time of:
30 Reverse Lunges with Hands Overhead
30 Pull-Ups or Low Rows
4 Laps

Sunday May 3, 2009 - Welcome to the new week!

Well, well, well...it's a new week of training, yet again, at the Firestorm Fitness Systems Fat Burning Fit Camps! Men and women of San Antonio are quickly dropping body fat and keeping it off with these fun, unique and challenging workouts. Come join us! New members get 2 weeks FREE to try the class! So what have you got to lose, San Antonio...besides the fat!

Training for Monday May 4, 2009
"A true friend is someone who knows everything about you and loves you anyway." - Me
A – Dynamic Warm-up
B – Partner Jump Rope Runs & Mountain Climbers
C – "Evens"
10-8-6-4-2 of Each w/ 1 Spider Crawl and 1 Suicide Run Between Rounds
DB Thrusters
Low Row
Slide Lunge (per leg)
Spiderman Pushups (per side)
Renegade Row (per side)

Training for Tuesday May 5, 2009
"A single rose can be my garden... a single friend, my world." - Leo Buscaglia
A – Dynamic Warm-up & Hip Mobility
B – Meat and Potatoes
4 rounds for time of:
Sprint x 30 yards
30 Bullwhips w/lunge (total)
50 Jump Rope
10 Turkish Get ups w/DB or Sandbag
Sprint x 30 yards
25 KB Swings
10 Broad Jump Burpees
15 Slide Ham Curls

Training for Thursday May 7, 2009
"Friendship is a single soul dwelling in two bodies." - Aristotle
A – Calisthenics and Planking
B – These cards are marked…
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Slide Ham Curls
Diamonds = Strongman Crunch
Clubs = Alt DB Squat and Press
Spades = Pushup
*Ace = 11
*Face cards = 10
2's, 3's and 4's = 20, 30 and 40 count planks.
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Second Game - ALL REPS ARE DOUBLED!:
Hearts = Slide Lunge
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Burpees
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!

Training for Friday May 8, 2009
"I have friends in overalls whose friendship I would not swap for the favor of the kings of the world." - Thomas Edison
A – Active Warm-up, Mini-bands & Hip Mobility
B – Partner drills with sprints & med balls
C – Bounce to this...
30:3 - 24:2 - 18:1 - 12:1
Round ONE - 30 Reps each
Broad Jump x 30
Siff Walking Lunge x 30 (each leg)
Step-ups x 30 (each leg)
Pushups x 30
Dips x 30
Run x THREE laps around court
Round TWO - 24 Reps each
Broad Jump x 24
Siff Walking Lunge x 24 (each leg)
Step-ups x 24 (each leg)
Pushups x 24
Dips x 24
Run x TWO laps around court
Round THREE - 18 Reps each
Broad Jump x 18
Siff Walking Lunge x 18 (each leg)
Step-ups x 18 (each leg)
Pushups x 18
Dips x 18
Run x ONE lap around court
Round FOUR - 12 Reps each
Broad Jump x 12
Siff Walking Lunge x 12 (each leg)
Step-ups x 12 (each leg)
Pushups x 12
Dips x 12
Run x ONE lap around court

It's a new week of training for us at the Firestorm Fitness Systems Fat Burning Fit Camps! Men and women of San Antonio are quickly dropping body fat and keeping it off with these fun, unique and challenging workouts. Come join us! New members get 2 weeks FREE to try the class! So what have you got to lose, San Antonio...besides the fat!

Training for Monday April 27
"Perfection is not attainable, but if we chase perfection we can catch excellence." - Vince Lombardi
A - Dynamic Warm-up
B - Partner Shuttle run with 15 Tuck Jumps
C - Partner up!
Partner #1 does 15 dumbbell push presses right arm, 15 DB push presses left arm
Partner #2 does as many tube rows as possible until partner #1 is done
*Switch roles and repeat for 5 complete rounds each
D - Big circuit
1. Burpees x 12
2. High Step Ups x 15 per Leg
3. Run 2 laps
*As many rounds as you can in 20 minutes
*DD. Alternative no running circuit
1. Dumbbell thrusters x 12
2. Prisoner Squats x 25
3. Turkish Get-ups x 12
4. Walking lunge x 25 yards
*6 rounds for total time*

Training for Tuesday April 28
"Often the true test of courage is not to die but to live. " – Count Vittorio Alfieri
A. Dynamic Warm-up
B. Partner relay race - mountain climbers and shuttle run
C. Thrusters - Bench Jumps - Dips
1. One arm Dumbbell thrusters x 30 (15 per side)
2. Rows x 15
3. Barrier Jumps x 30 (modification is 15 slide lunges each leg)
*As many complete rounds (AMCRAP) as you can achieve in 22 minutes*

Training for Thursday April 30
"A true warrior never fights without a purpose that is greater than oneself." – T. Harv Eker
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.
- Wall Ball High Toss
- High tube rows
- Goblet squat with Kettle Bell
- Spiderman Pushups
- High step-up
**Work from 50 back. Ex: 1st exercise x 50, 2nd exercise x 40, etc.
**2 rounds
C – Pet Rock -21, 15, 9
Kettle bell Sumo DL/High Pull x 21
Kettle bell lunge x 21 each leg
Kettle bell Sumo DL/ High Pull x 15
Kettle bell lunge x 15 each leg
Kettle bell Sumo DL/ High Pull x 9
Kettle bell lunge x 9 each leg

Training for Friday May 1
"The credit belongs to the man who is actually in the arena; whose face is marred by sweat and blood; who strives valiantly; who errs and comes up short again and again because there is no effort without error and shortcoming; who knows the great enthusiasms, the great devotion, spends himself in a worthy cause; who at best knows in the end the triumph of high achievement; and who at worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who have never tasted victory or defeat." – Theodore Roosevelt
A) Dynamic Warm-up and hip mobility
B) Tabata Squats
C) WOD
Get Ups x 5 left + 5 right
Kettlebell Swings x 50
Get Ups x 4 left + 4 right
Kettlebell Swings x 40
Get Ups x 3 left + 3 right
Kettlebell Swings x 30
Get Ups x 2 left + 2 right
Kettlebell Swings x 20
Get Ups x 1 left + 1 right
Kettlebell Swings x 10

Week 2 - Day 1
"Many of the things you can count, don't count. Many of the things you can't count, really count." - Albert Einstein
A – Dynamic Warm-up and Hip Mobility
B – Bodyweight 500
50 reps of each for time:
Squats
Push Ups
Jumping Lunges
Spiderman Climb (total)
Side Plank Presses (50 per side)
Box Jumps (or Resisted Bulgarian Squats, 25 per leg)
T-Stabilization (25 each side)
Walking Lunges (50 per leg)
Dips
Squat Jumps

Week 2 - Day 2
"It is not how much you do, but how much love you put into the doing that matters." - Mother Teresa
A – Calisthenics and Planking
B – Let the Countdown Begin
20 Minutes As Many Rounds As Possible:
10 Low Rows
10 Slide Ham Curls
10 Slam Ball

Week 2 - Day 3
"To carry a grudge is like being stung to death by one bee." - William Walton
A. Dynamic Warm-up - Hip Mobility

B. Tabata Style Sprint / Rest Session

8 seconds of sprints, 12 seconds of rest x 10 rounds

C. WOD
For Time:
21 Burpees
42 SLDL (total)
15 Burpees
30 SLDL
9 Burpees
16 SLDL

Week 2 - Day 4
"My main goal in life is to be the person my dog thinks I am." - Author Unknown
A – Calisthenics and Planking
B – Partner Slide Races
C – Tuesday TrainingFor Time:
30 Strongman Crunches
20 Jumping Squats
10 Renegade Rows (per side)
Skip 1 lap (high knees)
20 Strongman Crunches
20 Jumping Squats
20 Renegade Rows (per side)
Skip 1 lap
10 Strongman Crunches
20 Jumping Squats
30 Renegade Rows (per side)
Skip 1 lap

NEW SESSION BEGINS!

Welcome to Session #27 of the Firestorm Firestom Fitness Systems Fat Burning Fit Camps, San Antonio's fit men's and women's fat loss and fitness "bootcamp" experience for over 2 years running! What are YOU waiting for? New members receive 2 weeks absolutely FREE! So...COME GET SOME!

Week 1 - Day 1
"Advertisements contain the only truths to be relied on in a newspaper." - Thomas Jefferson
A - Dynamic warmup and hip mobility
B - Med Ball Tosses
Partner up. 10 Underhand and 10 Over the Back per person
C - WOD
2 Rounds for time of:
20 Push Ups
Sprint the Sideline
Walk the End Zone
20 Burpees
Sprint the Sideline
Walk the End Zone
20 Strongman Crunches
Sprint the Sideline
Bear Crawl the End Zone
Sprint the Sideline

Week 1 - Day 2
"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 & Tube Row Combo

B1 – Jumping Slamball
B2 – KB Swing

C1 – Jumping Lunge
C2 – Pikes

Week 1 - Day 3
"Be polite to all, but intimate with few." - Thomas Jefferson
A. Dynamic Warm-up
B. Fight Gone Bad in San Antonio
In this workout you have five stations
You move through each station after 60 seconds.
This is a non-stop 5-minute circuit followed by a 2 minute rest.
Today is 3 rounds. The stations are:
1. Slam ball
2. Burpees
3. DB Push Press
4. Box Jumps or High Steps ups
5. Siff Goblet Squats
**Rest 2 minutes**
*Repeat for THREE total rounds*
C. Sprint ends/run sides x 6 laps for time

Week 1 - Day 4
"Do you want to know who you are? Don't ask. Act! Action will delineate and define you." - Thomas Jefferson
A – Calisthenics and Planking
B – WOD -As Many Rounds as Possible in 20 Minutes of:
Run 2 Laps
20 DB or KB Sumo Squat/Deadlift with Shrug (Heavy DB)