Saturday, August 1, 2015

8/1/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight blast.  Multi-round format of several movements designed to build strength, agility, and endurance.  These training sessions can tend to be the most difficult ones.  Always remain cognizant of your form rather than your speed.  Enjoy..

10 Rounds

5 Burpees
10 SEAL Push-ups
25 Squats
10 Sit-Outs
10 Jump Pull-ups
25 reps of ABs


Cool down, have a nice day..  El Rey always..

Friday, July 31, 2015

Thursday, July 30, 2015

7/30/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old standby at FIST.  The FIST 100s.  Simple pick 4 or 5 exercises and do 100 reps of each.  The caveat is that you must complete each exercise in its entirety before you move on to the next one.  So choose wisely.  As always form supersedes speed.  Don't sacrifice good form just to get through it.  Enjoy..

100s

Swings
One arm row
Squat thrusts
Jerks
Lunges 
Full body crunch

 Cool down, have a nice day..  El Rey always..

Wednesday, July 29, 2015

7/29/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight blast.  Just a circuit of simple movements to get the blood going and the build up some agility, coordination, and have a little fun.

5 rounds

10 yds bear crawl
50 squats
10 yds scorpion crawl L
40 sit-outs (20L / 20R)
10 yds scorpion crawl R
30 split jumps
10 yds of burpee broad jumps
20 push ups
10 yds of frog hops
10 full sit ups


Ninja skills : Cartwheels, wall walks, splits, round-offs, & forward/backward rolls




Cool down, have a nice day..  El Rey always.. 

Monday, July 27, 2015

7/28/15

Warm up with joint mobility, dynamic movement, and foam roller.  Today is simple. 10 exercises of 44 reps with the Bulgarian Body bag.  If you don't have a bag, use body weight or dumbbells. Simple chipper to get the week started off right..  I call it the Bulgarian Bag Birthday Bash..  Enjoy!!

45 reps of each

Spins
Snap downs
Jump squats
Hammer curls
Good morning forward bend
Lunge
Press
Hi-pulls
Floor wipers
Burpees w/ the bag


Cool down, have a nice day..  El Rey always.. 

7/27/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we concentrate on strength and conditioning.  Multiple rounds in an ascending rep format and a sprint just to get your heart pumping a bit.  Force yourself to work through the fatigue and up on to the next level in your strength and conditioning.

8 rounds


10 snatches 5L/5R
20 presses 10L/10R
30 swings 15L/15R
40 flutter kicks
Sprint 25 yards

Sunday, July 26, 2015

7/26/15

FIST is on vacation...  Here's a SEAL Sunday substitute.. Warmup with joint mobility, dynamic movement, and foam roller.  Lots of volume today.  Focus on making each rep count.  These high volume training sessions serve two fold.  Strength and conditioning all boiled into one workout.  Have a great sweat.


24-18-12-6 rep ranges

Sit outs
2 handed swings (heavy)
Push ups
Tuck jumps
Single Kettlebell front squat 12/12, 9/9, 6/6, 3/3

Cool down, have a nice day..  El Rey always..