Firestorm Fit Camps

Monday January 23 - Saturday January 28, 2012

2012-01-22T20:10:00.001-06:00

Monday January 23, 2012
"We will go to the moon. We will go to the moon and do other things, NOT because they are easy but because they are HARD." – John F. Kennedy
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Alternating Grip Pushups
High Knee Skips
Gallows Body Saws
180 Degree Surfer Jumps with Rear Heel Touch

Tuesday January 24, 2012
"Even the strongest have their moments of fatigue." – Friedrich Nietzsche
A – Warm-up
B – 30 Second Ladder Progressions
Perform a movement for 30 seconds, then take 30 seconds rest. Add a 30 second movement each round followed by 30 seconds rest until all exercises are completed.
1 – Reverse Plank Hold
2 – SL Hip Hinge w/Rotation
3 – Triceps Push Up
4 – SL Hip Extension
5 – Push Up Plank with Active Leg Hops
6 – Skater Hops
7 – Hands Over the Line
8 – Mountain Jumpers

Wednesday January 25, 2012
"Man is not cut out for defeat. Man can be destroyed but not defeated." – Ernest Hemingway
A – Warm Up
B – Stupendous Cardio Training Day!
Pushup x8
Swing x15
Gallows Rows x5
Complete as many rounds as possible in 15:00
Rest 3:00
Alternating Lunge x 10 per leg
DB Squat and Press x 8
Complete as many rounds as possible in 15:00

Thursday January 26, 2012
"Don't worry about upgrading your equipment. Upgrade your body." – Anonymous cyclist
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & transition
MB Forward Lunge & Lateral Reach
SL Hip Hinge w/ DB or KB
SL Hip Extension
Strongman Crunch
Atomic Plank & Push-up
Jumping Lunge/Jumping Squat Combo

Friday January 27, 2012
"There is a difference between interest and commitment. When you're interested in doing something, you do it only when circumstances permit. When you're committed to something, you accept no excuses, only results." – Art Turock
A – Warm-up
B – 10, 20, 30 Ladders
1 – Mountain Climbers
2 – Bulgarian Squat – Right Leg
3 – Bulgarian Squat – Left Leg
4 – DB Bent Over Rows
5 – Band Resisted Lateral Steps

Saturday January 28, 2012
"The quality of a person's life is in direct proportion to their commitment to excellence." – Vince Lombardi
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
45-15, 10 exercise circuit. Perform all 10 exercises, then take a 2 minute rest. Perform 3 rounds.
1 – Weighted Step Ups Right Leg
2 – Weighted Step Ups Left Leg
3 – Reaching Planks
4 – Wide Grip Dumbbell Uprights
5 – Curtsy Lunge Right Leg
6 – Curtsy Lunge Left Leg
7 – Gallows Push Up Plank Circles
8 – Band Pull Through’s
9 – Side Plank Reach & Rotate (Left & Right)
10 – Renegade Rows

Monday January 16 - Saturday January 21, 2012

2012-01-14T21:08:00.002-06:00

Monday January 16, 2012
“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” – Martin Luther King Jr.
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A – Squat & Tube Row Combo

B – Jumping Split Squat Slam Ball

C1 – Alternating Reverse Lunge & Hammer Curl (L & R)
C2 –Mountain Jumper

D – KB Swing

Tuesday January 17, 2012
"The heights which great men reached and kept, were not attained by sudden flight; They, whilst their companions slept, were toiling upwards in the night." – Henry Wadsworth Longfellow
A – Warm Up
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – KB Squat & OH Press
2 – Ladder Skips & Hops
Superset Station#2:
1 – 180 Degree Push Up
2 – Broad Jump/Burpee
Superset Station#3:
1 – Lunge Stance 1 Arm DB Row
2 – Side Shuffle/Mountain Climber Combo

Wednesday January 18, 2012
"People are able to wonder at the height of mountains, and the huge waves of the sea, the vast compass of the ocean, at the circular motion of the stars, and then pass by themselves without wondering at all." – St. Augustine
A – Warm Up
B – I am Spartacus…
Step 1 – Each exercise is a station. At each station, do as many repetitions as you can for 40 seconds, rest for 20 seconds and move to the next station. There are 5 stations. Perform each station twice, then rest for 2 minutes, then repeat this process again. Rest again for 2 minutes, then go to Step 2.
1 – Rear Foot Elevated Split Squat Jumps
2 – Split Stance Band Row
3 – Jumping MB Slam
4 – KB Swing
5 – Burpee/Atomic Plank Combo
Step 2 - Each exercise is a station. At each station, do as many repetitions as you can for 40 seconds, rest for 20 seconds and move to the next station. There are 5 stations. Perform each station twice, then rest for 2 minutes, then repeat this process again and then you’re done!
1 – Gallows Rows
2 – Split Stance Band Chest Press
3 – Reverse Lunge & MB Slam
4 – KB Sumo DL
5 – Kneeling Ropes Waves

Thursday January 19, 2012
"Progress stops upon satisfaction." – Mika in Finland
A - Dynamic Warm Up & Hip Mobility
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes!
1) Tempo Goblet Squat (fast drop into squat, 3 seconds up)
2) Tempo SL Anterior Reach w/MB (3 sec up, fast down)
3) Tempo Side Plank Reach & Rotate (fast down, 3 seconds push)
4) Long Plank Hold, Plank Hold Drop Set

Friday January 20, 2012
"If a man does his best, what else is there?" – George S. Patton
A – Warm Up
B – 45/15 Endurance Circuit
45 seconds of work, 15 seconds of rest. 5 exercises X 4 rounds.
1 – Gallows Push Up/Pikes
2 – Battle Ropes Jumping Jack Waves
3 – KB/DB Threaded Lunges
4 – KB/DB 1 Arm Floor Press
5 – Lying Ham Curls

January 9 - January 14, 2012

2012-01-08T09:34:00.006-06:00

Monday January 9, 2012
"I was born Italian and raised Catholic. I was seven years old before I realized there was a difference." - Dink Weber
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Spiderman Push Up
1/2 Kneeling Band Row
DB Seated “V” Press
KB Squat & High Pull

Tuesday January 10, 2012
"Fear of being looked on as stupid ... is stupid." - Dink Weber
A - Warm Up
B - The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 - Battle Ropes Complex (Jumping Jacks, Split Jacks, Seal Jacks)
2 - Bodyweight Complex (Sprint, Skips, Squat Hold)
3 - Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 - Band Complex (Band OH Press, Band Squats & High Pull, Band Hammer Curls)
5 - Push Up/Plank Complex (Mountain Climbers, Side Plank reach & Rotate L&R)

Wednesday January 11, 2012
"A person without a sense of humor is like a wagon without springs. It's jolted by every pebble on the road." - Henry Ward Beecher
A - Warm Up
B - Cardio Blast Wednesday
KB Walk & Touch X 3 Trips
Begin at one end of the "track", hold the KB at arm's length between the thighs, take a step and touch the ground with the KB, stand back up, then touch the ground. Continue in this fashion until you walk the length of the track. Walk to the other end while your partner performs their walk.
Main Program
1:00 each exercise x 2
1. Seated Hot Potato + Mountain Climber
2. Slingshot + Squat & Press
3. Row & Burpee
4. Swing & Pushup
1:00 rest between

Thursday January 12, 2012
"There is not a more pleasing exercise of the mind than gratitude. It is accompanied with such an inward satisfaction that the duty is sufficiently rewarded by the performance." - Joseph Addison
A - Dynamic Warm-up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Pushups
A2 – 2 Points of Contact Plank Hold

B1 – DB Bulgarian Split Squat & Press
B2 – Weighted SL Hip Extension Hold

C1 – Squat Position Hold & Row
C2 – Side Plank Row Hold

Friday January 13, 2012
"Most people want security in this world, not liberty." - H.L. Mencken, Minority Report, 1956
A - Warm Up
B - Bodybuilding Boot-camp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 - KB Goblet Squats
2 - SL Push Ups
3 - DB Deadlift
4 - Rows
Metabolic Finisher - Speed Punches!

Saturday January 14, 2012
"The sound of tireless voices is the price we pay for the right to hear the music of our own opinions." - Adlai Stevenson, speech, New York City, 28 August 1952
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge, Plia Lunge) x 5 Steps per leg
Bodysaw x 10
Suspension Shoulder Complex w/ Hip Extension x 12

Finisher - 10 Set Shoulder Burnout

Week #1 In The New Facility - Monday January 2 - Saturday January 7, 2012

2012-01-01T10:05:00.002-06:00

Monday January 2, 2012
"Many people look forward to the new year, for a new start on old habits." – Joey Adams
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
1 Arm DB Squat & Press
Push Ups w/4 Second Pause
Split Squat Hold & Row
MB Slams

Tuesday January 3, 2012
"The path of least resistance is only paved for the first 200 yards." – Tim Ferris
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Misery Pulls
3 Push-ups & 180 Degree Rotation
SL Hip Hinge & DB Row
Side Plank Reach & Rotate

Wednesday January 4, 2012
"Setting goals is not the main thing. It is deciding how you will achieve them, and staying with that plan." – Tom Landry
A – Dynamic Warm Up
B – Workout - Cardio Band Blast (45 Minute Class)
45 – 15 Routine – 10 Exercise X 3 Rounds. 2 minutes rest between rounds
1 – Lateral Shuffle Left
2 – Lateral Shuffle Right
3 – Lateral Hop Left
4 – Lateral Hop Right
5 – Back Pedal
6 – Split Squat Left
7 – Split Squat Right
8 – Back Pedal
9 – Stationary Run
10 – Split Jump

Thursday January 5, 2012
"When you hang out with the ordinary you lose your desire to be exceptional" – Sheryl Brady
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Ab Slides
2 – Loaded Kneel & Rise
3 – Side to Side Push-ups
4 – Skater Hops
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side

Friday January 6, 2012
“If all the crutches were laid end to end, there still wouldn't be enough for the LAME EXCUSES!” – Tom Terwilliger
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
1 Arm KB Swing
Push-up & Pike Combo
Jumping Split Squats
Squat & Band 1 Arm Row
Reaching Plank

Saturday January 7, 2012
“No citizen has a right to be an amateur in the matter of physical training… What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” – Socrates
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Reach
Push Up Plank w/ Active Leg Hops
SL Hip Hinge & Band Pull-Apart

2011-12-22T13:01:00.000-06:00

Well here it is...your last training program for 2011. Be sure and hit it hard and with a vengeance and always remember: it isn't so much what you do between Christmas and New Year's that makes or breaks you, it's what you do between New Year's and Christmas!

I'll see you next year!
Steve
~~~~~~~~~~~~~~
Day 1
A) Warm-up well
B) Sprint & Push-ups Routine
In an open area, like a field, parking lot or track, sprint for 15 seconds or about 100 yards. Immediately upon finishing your sprint, drop to the ground and perform 10 STRICT (body straight, hips tight, elbows near your side, reach for the ground with the chest) push-ups. Recover by walking back to the starting point. Upon reaching the starting point, immediately repeat the sprint/push-ups combo.
Do this for 10 to 15 rounds.

Day 2
A) Warm-up well
B) 3 Minute Leg Routine
You will perform as many repetitions as possible in a continuous (non-stop) 3 minute routine broken into 20 second increments.
Here's what to do:
A) Start a timer or watch a clock and then:
B) Perform Jumping Squats for 20 seconds
C) Perform Squats for 20 seconds
D) Perform a Squat Hold (drop into a full squat position and hold) for 20 seconds
Repeat these 3 exercises every 20 seconds until 3 minutes (3 rounds) have been completed. Recover for 2 minutes before going to the next routine.
C) Today's Routine
Perform the following 5 exercises in a 12, 10, 8, 6, 4 repetition format, whereby you will do each exercise for 12 repetitions (left AND right where merited), then 10 repetitions, then 8 and so on until 4. Here are the exercises. Click the link for a video demonstration of each.
SLDL and reach with Medicine Ball (or light weight)
1 Leg Elevated Push-up
Bent Over "Y" Raises
Single Leg Hip/Thigh Extensions (L & R)
Reaching Planks (L & R)

Day 3
A) Warm-up Well
B) Bodyweight "500" Routine
Perform 50 reps of each exercise for the following 10 exercises:
1) Prisoner Squat
2) Push-up
3) Mountain Jumpers
4) Strongman Crunch (25 L & R)
5) Dumbbell RDL to Reverse Lunge
6) T-Stabilization (25 L & R)
7) Walking Lunges (50 L & R)
8) Bench Dips (Keep your back next to the bench, like in the video)
9) Squat Jumps
10) Hip/Thigh Extension on toes (25 L & R)

Final Week of 2011 - Monday December 19 - Thursday December 22, 2011

2011-12-18T16:45:00.002-06:00

Monday December 19, 2011
“To carry a grudge is like being stung to death by one bee.” – William Walton
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
Walking MB Lunge & Lateral Reach
SL Deadlift w/ DB
Band Resisted Hip Walk
Strongman Crunch
Spiderman Pushup
KB Swing

Tuesday December 20, 2011
“Our ultimate freedom is the right and power to decide how anybody or anything outside ourselves will affect us.” – Stephen Covey
A - Dynamic Warmup & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Pushups
A2 – Bird Dog Plank Hold

B1 – 1 Arm DB Clean & Press
B2 – SL Hip Extension Hold

C1 – Jumping Squats
C2 – Side Plank

Wednesday December 21, 2011
“Discovery consists in seeing what everyone else has seen and thinking what no one else has thought.” – Albert Szent-Gyorgi
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
Walking KB Swing
Push-up, Body Saw & Pike Combo
Jumping Split Squats
Band Squat & Row
Long Plank Hold to Plank Hold

Thursday December 22, 2011
“Thus I reel from desire to fulfillment and in fulfillment languish for desire.” – Goethe
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Alternating Grip Pushups
High Knee Skips
Burpees
Surfer Jumps with Heel Touch

Week #3 - Monday December 12 thru Friday December 16, 2011

2011-12-10T10:07:00.002-06:00

Monday December 12, 2011
“Simplicity is the ultimate sophistication.” - Leonardo da Vinci
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Spiderman Push Up
Band Tug-of-War
DB Seated “V” Press
KB Swing

Tuesday December 13, 2011
“We don't stop playing because we grow old; we grow old because we stop playing.” - George Bernard Shaw
A – Warm-up
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – Renegade Row & Press
2 – "Suicide" Sprints
Superset Station#2:
1 – SL Hip Extension
2 – Band Resisted Lateral Crawl & Side Shuffle
Superset Station#3:
1 – KB Squat & O/H Press
2 – Reverse Lunge & Alternating Waves w/Ropes

Thursday December 15, 2011
"Do not confuse motion and progress. A rocking horse keeps moving but does not make any progress." - Alfred A. Montapert
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
KB Swing
Bottom Position Pushup Hold, 4 seconds
Squat w/ 4 Second Hold
½ Kneeling 1 Arm Band Reach & Row
SL Plank

Friday December 16, 2011
"Me and George and Billy are two of a kind." - Mickey Rivers, on his relationship with George Steinbrenner and Billy Martin
A – Warm-up
B – 30 Second Ladder Progressions
Perform a movement for 30 seconds, then take 30 seconds rest. Add a 30 second movement each round followed by 30 seconds rest until all exercises are completed.
1 – Reverse Plank Hold
2 – SL Hip Hinge w/Rotation
3 – Triceps Push Up
4 – SL Figure 4 Hip Extension
5 – Corkscrew Push Up
6 – Skater Hops
7 – Hands Over the Line
8 – Mountain Jumpers

Week #2 - Monday December 5 thru Friday December 9, 2011

2011-11-28T19:51:00.007-06:00

Monday December 5, 2011
“Without effort, you cannot be prosperous. Though the land be good, you cannot have an abundant crop without cultivation.” – Plato
A - Warm Up
B - Tempo Intervals - Isometric
4 exercises X 6 "rounds" of 10 seconds of work and 5 seconds rest. 30 seconds between rounds. Repeat twice for each exercise.
1 - Close Stance Band Resisted Pushup Hold
2 - Feet Elevated Side Plank Hold
3 - SL Balance Hold w/ Leg & Arm Movement
4 - SL Balance Hold w/ Leg & Arm Movement
5 - SL Squat Hold Variation

Tuesday December 6, 2011
“The longer we dwell on our misfortunes, the greater is their power to harm us.” – Voltaire
A - Warm Up
B - The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 - Battle Ropes Complex (Jumping Jacks, Split Jacks, Seal Jacks)
2 - Bodyweight Complex (Sprint in Place, Skater Jumps, Squat Jumps)
3 - Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 - Band Complex (Band OH Press, Band Squats, Band Hammer Curls)
5 - Push Up/Plank Complex (Mountain Climbers, Side Plank reach & Rotate L&R)

Thursday December 8, 2011
“The truth is both confrontational and controversial.” - Edwin Louis Cole
A - Warm Up
B - The WARRIOR Circuit
5 Exercises X 4 Rounds. 40 seconds of work, 20 seconds rest.
1 - Burpees
2 - Band Squat Hold & Row
3 - Weighted Bent Knee Hip Extensions
4 - DB Split Squat & Press
5 - Air Jump Rope

Friday December 9, 2011
“In the middle of difficulty lies opportunity” — Albert Einstein
A - Warm Up
B - Bodybuilding Bootcamp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 - DB Goblet Squats
2 - SL Push Ups
3 - KB SL Hip Hinge
4 - Split Squat Hold & Band Row
Metabolic Finisher - Speed Punches!

Last Session of 2011 - Monday November 28 - Friday December 2, 2011

2011-11-27T08:24:00.004-06:00

Monday November 28, 2011
"Champions are everywhere, all you have to do is train them properly" – Arthur Lydiard
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Band Squat & Underhand Row
2 – Spiderman Pushup
3 – Jumping Rope Slam or MB Slam
4 – SL Hip Hinge
5 – Reaching Plank

Tuesday November 29, 2011
“If a fellow isn't thankful for what he's got, he isn't likely to be thankful for what he's going to get.” – Frank A. Clark
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
KB High Pull & Reverse Lunge
Atomic Plank & Push Up
Low Band Anterior Reach & Row
Lunge Stance 1 Arm DB Row
Frog Crunch

Thursday December 1, 2011
“Winners concentrate on winning. Losers concentrate on getting by.” - Me
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Hands O/H Squat

B – Mountain Climber

C1 – 1/2 Squat Hold & Hammer Curl (L & R)
C2 – 8 Count Burpee

D1 – Band Resisted Lateral Step
D2 – Superman's

Friday December 2, 2011
“The difference between the right word and the almost right word is the difference between lightning and a lightning bug.” – Mark Twain
A - Warm Up
B - Continuous 20 Minute Routine
1 – Body Saw X 10
2 – Spiderman Push Ups X 10 Count
3 – Siff Squats X 10
4 – Reverse Lunge MB Slam X 10

Week #4 - Monday November 21 thru Wednesday November 23, 2011

2011-11-20T16:05:00.003-06:00

Monday November 21, 2011
“The hardest arithmetic to master is that which enables us to count our blessings.” – Eric Hoffer, Reflections On The Human Condition – Cynthia Heimel
A – Warm-up
B – 45/15 Endurance Intervals X 4 rounds
One Leg Elevated Push Up
SL Low Band Resisted Hip Hinge
Body Saw
DB 1 Arm Squat & Press
Skater Hop/Burpee

Tuesday November 22, 2011
Thou hast given so much to me,
Give one thing more, - a grateful heart;
Not thankful when it pleaseth me,
As if Thy blessings had spare days,
But such a heart whose pulse may be Thy praise.
- George Herbert
A – Dynamic Warm-up and Hip Mobility
B – Schmitz Schmartz
10 reps of all exercises unless indicated differently until 10 minutes are up.
Round 1
Push-ups
Squats
Burpees
Front to Back Lunges (10 on both sides)
Seated Band Rows
Round 2
Slide Lunges
Pikes
Jump Slam Ball
Bench Dips
Band Resisted Pushups

Wednesday November 23, 2011
“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.” – John Fitzgerald Kennedy
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 = Sky and Ground Squat
Diamonds = Strongman Crunch
Clubs = Jumping Lunges
Spades = Pushup
*Ace = 11*
Face cards = 10
We threw out the 2's, 3's and 4's
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 = Reaching Plank
Clubs = Spiderman Pushup
Spades = MB Wall Slam
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!

Week #3 - Monday November 14 - Friday November 18, 2011

2011-11-12T10:02:00.004-06:00

Monday November 14, 2011
"He was lost out there. He was the Lost Mohegan." - Mickey Rivers on a teammate who just played his first game
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Renegade Push-up & Row
2 – Goblet Squat
3 – Jumping MB Slam
4 – Slide Ham Curls
5 – Pikes

Tuesday November 15, 2011
“Government is not reason; it is not eloquence; it is force. Like fire, it is a dangerous servant and a fearful master.” – George Washington
A – Warm-up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1 – Asymmetrical Suitcase Split Squat
2 – Jumping Rope Slams
Superset Station#2:
1 – 180 Degree Rotating Push-ups
2 – Burpee/Mountain Jumper Combo
Superset Station#3:
1 – Side Plank Reach and Rotate
2 – Side Shuffle & Reach

Thursday November 17, 2011
“We refuse to spoil the present over concern for the future. However, when the future becomes the present, we are always sorry we failed to exercise our foresight.” – Unknown
A – Warm Up
B – 30/90 Strength Cardio Training
Perform a 30 second strength exercise followed by 90 seconds of active recovery cardio. You will perform each exercise station twice.
1 – Push Up w/4 second hold – SL Hip Extension (L & R)
2 – Split Squat Hold & Row – Side Plank w/Leg Swing
3 – Jumping Squats – Siff Squats and Squat Hold
4 – Seated “V” Press – Skater Hops & Jumping Jacks
5 – KB Swings – Broad Jump Burpee & Bear Crawl

Friday November 18, 2011
“It is not a disgrace if you fail to reach the stars, but it is a disgrace if you have no stars for which you are reaching.” – Unknown
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
KB High Pull & Reverse Lunge
Corkscrew Pushup
Squat w/ 4 Second Hold
½ Kneeling 1 Arm Band Row
SL Plank

Week #2 - Monday November 7 - Friday November 11, 2011

2011-11-06T17:49:00.001-06:00

Monday November 7, 2011
"Man cannot discover new oceans unless he has the courage to lose sight of the shore." – Andre Gide
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Squat & Row Combo

B1 – Reaching Planks
B2 – KB Swing

C – Mountain Jumpers

D1 – Band Resisted Lateral Step
D2 – Superman’s

Tuesday November 8, 2011
“The price of greatness is responsibility.” – Winston Churchill
A - Warm Up
B - Continuous 20 Minute Routine
1 – Body Saw X 10
2 – Spiderman Push Ups X 10 Count
3 – Slide Ham Curl X 10
4 – Side-to-side MB Slam X 10

Thursday November 10, 2011
“Temper is what gets most of us into trouble, but pride is what keeps us there.” – Unknown
A - Warm-up
B - Continuous 30 Second Movement Ladders
Siff Stance Split Squats
SL Hip Extension
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Bird Dog Plank Hold
T-Push Up Hold
Burpees

Friday November 11, 2011
“If you have lived, take thankfully the past.” – John Dryden
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
One Leg Elevated Push Up
3 Directional Lunge
Jump Slam Ball/Burpee
KB or DB 1 Arm Squat & Press
Long Plank Hold