Sunday, December 4, 2016


SEAL Sunday # 203.. To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out or to find out more. Or you can follow these groups: @SEALFIT or @SEALStrongFit on twitter.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world..

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

Saturday, December 3, 2016


Warmup with joint mobility dynamic movement and foam roller.  Today is circuit Saturday!!  We are going to work for 20 seconds and take 10 seconds to switch stations.  Move around the circuit 8 times in a tabata style circuit. One constant.. Ropes..  Get after it!!!

8 Rounds Tabata Style

20 seconds on 10 second off

BB Good Morning
Chest to Bar
Push ups
BB Step ups
Alternating Squat / Front Kick combo
Kettlebell swings
Squat thrusts

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

Friday, December 2, 2016


Big posterior chain training last night deserves a good stretch with Lesley Fightmaster..

Namaste..  El Rey always.. 

Thursday, December 1, 2016


Warm up with joint mobility, foam roller, and dynamic movement.  Today is FIST family member Uncle Bs birthday.. 51 + 1 burpees to start to make it an even 52.  So in his honor we will be doing one his favorite workouts.  It is the El Rey Snatch workout.  15 seconds of work 15 seconds of rest for 50 sets.  Try and get max reps in 15 seconds.  Rest.. Then switch arms.  Lots of volume.  So make sure you are all warmed up and ready to go.

15 seconds on / 15 seconds off
51 sets

single arm snatch
(moderate weight)

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

Wednesday, November 30, 2016


Warm up with joint mobility and dynamic movement.   Last 2 nights were really tough on the body.  So, today is the an easy day.   Rest..  Still do your joint mobility and dynamic movement sequence and hit some restorative yoga..
Cool down, have a nice day.. El Rey always.. 

Tuesday, November 29, 2016


Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate kettlebells and bodyweight movements in a multi-round format.  It has been my experience that this is a great way to pack a ton of volume into a short period of time.  Get ready to sweat and get after it today!!

 As many rounds as possible in 20 minutes.. Rest when you need to rest.

10 swings L/R
5 squat thrust
10 clean and front squat L/R
5 jump squat
10 snatch L/R
5 walkouts
10 hi-pulls L/R
5 SEAL push-ups
10 Russian twist L/R
5 full body crunch 

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

Monday, November 28, 2016


Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit a body weight blast.  An AMRAP session.  Focus on quality reps, not speed.  It is going to be short reps and just a few exercises, but we'll hit the whole body and get some quality mental and physical conditioning.  Try not to be a clock watcher... I know that its hard sometimes.. but that's when we have to dig inside and just say, "It's just 20 minutes.. I can do anything for 20 minutes.."  Be focused and get after it!!

20 minutes AMRAP

5 dips
12 push ups
14 split jumps
6 ab wheel 
10 medicine ball smash
5 chin ups

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