9/30/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT circuits.  30 seconds on 10 seconds off.  Full body training session.  This style of training mimics athletic competition with the stops and starts, as well as the anaerobic/aerobic training.

3 rounds

30 on / 10 off

Ropes
Chest to bar
Jump pull-ups
Dips
Ab wheel
Clubbell pull over/squat
Double kettlebell press

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

9/29/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 20 minute AMRAP training session.  Several full body movements for a challenging session.  Make sure you get good and warmed up and get after it.

Run 1/2 Mile

20 minutes AMRAP

2 TGUs L
2 TGUs R
5 Box jumps
5 Burpees

Run 1/2 Mile

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

9/28/14

SEAL Sunday # 102... 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 http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ 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.. https://www.youtube.com/watch?v=pxBQLFLei70

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

9/27/14

Warm up with joint mobility, dynamic movement and foam roller.  Today we are going to just do 2 movements.  Simple but effective.  The kettlebell swing is the first thing you learn when you begin with kettlebells.  It is a great posterior chain and cardiovascular exercise.  The other movement is going to be is push ups.  Basic, but a full body go.  Two simple exercsies.. up and down the ladder.

2 Rounds

22-18-14-10-6-2-6-10-14-18-22 

single arm swings (split each # of reps in half for L/R)
push ups

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

9/26/14

Much needed yoga class today.. Posterior chain assault this week.. Yoga with Lesley..

https://www.youtube.com/watch?v=bIRXL1Z9egs&list=PLEs9dX8UXFZqQV2pdHdp-EeAlMqB_0Ndf

Namaste... El Rey always..

9/25/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple but truly effective conditioning workout.  All in it entails is the use of your own body weight, a kettlebell, and a timer.  We are going to be using one of my favorite training regimens, Tabata training.  You can read more about this type of protocol here: http://tabatatraining.org/?p=18 It is worth reading.  It is one the ways the Russians developed such incredible sustained strength and endurance in all of their Olympic endeavors.  So lets get to it!!

20 seconds on / 10 seconds off for 8 rounds
Leave nothing in the tank

Sumo/upright row
Seal push-ups
Thrusters
V-ups
Clean and Jerks
Burpees

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

 

9/24/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a multiple round strength and conditioning circuit.  It'll get your heart pumping and your muscles pumped.  Full body go, so get a good warmup and get after it..

10 Rounds

5 baseball pull-ups
6 heavy off-set SCDL (switch weights after 3 reps)
7 burpee box jumps
8 heavy lunge 4L/4R
9 dips
10 ab wheel

rest as needed in between rounds

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

9/23/14

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to break up our workout into periods.  You are going to take 3 movements and do them as many times as possible in the allotted time.  Great 3 prong workout. Strength, endurance, mental toughness.

All periods are 3 minutes
When the period is over run 200m
Rest 1 minute in between sets
2 times through

Period 1
7 swings
8 jump squats
9 push ups

 Period 2
7 one arm row L
7 one arm row R
8 hi pull L
8 hi pull R

Period 3
10 snatch (5L/5R)
30 scissor kicks

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

9/22/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be hitting a circuit with the sled, sledge, ropes and kettlebells.  Great conditioning circuit.  Time to start building the conditioning up along with the strength.  Enjoy..

Multiple rounds

30 seconds of work 10 seconds rest

Sled push
Sledge Smash
Ropes
KB Farmer's carry
KB Clean and Jerk
Dips

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

9/21/14

SEAL Sunday # 101... 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 http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ 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.. https://www.youtube.com/watch?v=pxBQLFLei70

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

9/20/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a FIST endurance challenge.  Once you start, you can't stop.  Each time you stop there is a 5 push-up penalty.  You have to be honest with yourself as well.  A small pause is acceptable,  more than that, you're resting.  Focus on finding your rhythm and crushing this training session.  It's all about volume today. 

1 Round

200 kettlebell goblet hi-pull /catch/ thruster

Flexibility and Strength skills : Back bridges, muscle up practice, and hand/head stands

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

9/19/14

Yoga with Lesley.. 

https://www.youtube.com/watch?v=vBaQlOq1KoU&list=PLEs9dX8UXFZoByco4IAqeTjQf5H6QKCb_

Namaste..  El Rey always..

9/18/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix kettlebells and Bulgarian bags to create an outstanding combo crusher.  Multiple rounds of different bag movements incorporated with swings, hi-pulls, and snatches.  Needless to say it will be a grip grip crusher.  Get warmed up and get 'er done.

5 Rounds

20 KB 2 hand swings
20 BB arm throw
20 KB hi-pull 10L/10R
20 BB spins 10L/10R
20 KB snatch 10L/10R
20 BB clean and front squat

Flexibilty and strength skills:
hand/head stands, cartwheels, back bridges and splits

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

9/17/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work with sandbags and kettlebells.  Sand bag training provides us with a different feel than traditional weights.  The weight shifts and you have to adjust which forces you to utilize all of the little stabilizers within your body to remain in control.  Plus its fun as hell.. ;-) Enjoy..

6 rounds

16 sandbag floor to shoulder hoist 8L/8R
16 see saw chest press 8L/8R
16 sandbag zercher squat
16 sandbag cleans
25 yard heavy farmer's carry

Hand/head stands, back bridges, and splits

Rope climbs

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

9/16/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight blast with a little running.  I really like these training sessions, you really have to focus moving your own weight, and I always feel exhausted at the end of them.  So get warmed up and get after it today.

8 rounds

30 yard sprint
25 push-ups
25 sit-ups
25 squats
25 ring rows

Max dips after each round

Buddy lifts, hand/head stands, and bridges

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

9/15/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a power and endurance session using barbells.  It is essential that you keep your form.  Once your form breaks down, you have the potential for injury so be mindful.  Quality over speed...

3 rounds ( Rest 2 minutes in between rounds)

25 Medicine Ball smashes
50 Band curls
25 Double Kettlebell cleans
25 Chain back extensions

3 sets

5 Chin ups
10 Barbell shoulder press
10 Barbell row

Back bridges, splits, & hand/head stands

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

 

9/14/14

SEAL Sunday # 100... 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 http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ 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.. https://www.youtube.com/watch?v=pxBQLFLei70

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

9/13/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit dead lifts, power cleans, some box jumps, agility work, and some sled pushes.  Mix them all together, and you have a great training session for explosive power.  If you don't have a sled, farmer's walks or wheel barrow pushes/pulls work as well.  If you don't have an agility ladder.. Get some chalk and draw one on the driveway or sidewalk..  Get 'er done!!

10 sets

3-5 dead lifts (increase weight as needed)
3-5 power cleans
6 box jumps
25 yds sled push
25 yds sled pull
agility ladder

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

9/12/14

Yoga with Lesley..  Twists and detoxify..


https://www.youtube.com/watch?v=_zP5lOZNfo0&list=PLEs9dX8UXFZoByco4IAqeTjQf5H6QKCb_

Namaste..  El Rey always..

September 11, 2014

Remember and reflect today.  Think about someone that you love or haven't spoken to in a while or years.  Maybe today is the day you reconnect with them.  Life is precious, and cherish the moments you have with those you care about to the fullest.

Warmup with joint mobility, dynamic movement, and foam roller. oday we are going to do a bit of a mixed bag.  Snatches, rope climbs, hops, crawls, push ups etc.. Begin with joint mobility and dynamic movement. The workout is a mix of cardio and strength.  We will be combining cardio, strength and endurance for both phases.




Phase 1

20 sets of 15 seconds on / 15 seconds off
Snatch  (Try and be consistent each time with the amount of reps, but try and push yourself for that one extra rep each time)

Phase 2

5 rounds
Rope climbs (If you don't have a rope, do 10 pull ups)
25 yd (bear crawl, frog hop, alligator walk, scorpion hop left, scorpion hop right)
10 Burpees
25 Bicycle crunch

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

9/10/14

Today we are going to do the FIST version of the plate workout.  So begin with joint mobility, foam roller, and dynamic movement.  Now that the weather is changing, spend a little more time warming up to heat up your engine.  Wrestling season is coming..

4 minutes of 30 second intervals of calisthenics (jumping jacks, mountain climbers, gorilla jacks, squats)

Use any plate you want- 10, 25, 35, or 45lbs.
20-18-16-14-12-20

presses
curls
clean and press
front squat
tricep extension
halos
axe choppers
bent over rows

25 yd sprint

Do all of the plate exercises and then sprint. 6 full rounds of plate movements and 6 sprints.  Rest 1-2 minutes in between sets.  No longer than 2 minutes.

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

9/9/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT it with Tabata Tuesday.  For more information about the Tabata protocol check out this article http://www.active.com/fitness/articles/what-is-tabata-training .  We are going for a double dose of aerobic and anaerobic system conditioning today.  Get ready and go get 'em..

8 rounds
20 on / 10 off

Star jumps
Squats
Hi-pulls
Squat thrusts
Snatch

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

9/8/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to sling some steel.  Barbells and kettlebells pulling and pushing.  Of course, there will be a touch of conditioning. Can't train at FIST without some conditioning.  So get warmed up and get after it.


1/2 Mile sprint / jog
sprint for 20 seconds / jog for 20 seconds

10-8-4-6-2
Increase weight each set

Hex bar Dead Lifts
Kettlebell Jerks
Barbell Upright Row
Kettlebell Cleans
Kettlebell Front squats
Barbell Row

Rope climbs, back bridges, splits, & hand stands

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

9/7/14

SEAL Sunday # 99... 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 http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ 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.. https://www.youtube.com/watch?v=pxBQLFLei70

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

9/6/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work the kettlebell swing.  20 minute go AMRAP.  Make sure that you are good and warmed up today.  There will be small "extra" conditioning element as well.  Get 'er done today.

20 Minutes AMRAP

13 swings L
13 swings R
13 2 handed swings
4 burpee tuck jumps
6 jump pull-ups
8 sit-ups

hand stands, back bridges, and splits

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

9/5/14

Yoga with Lesley Fightmaster.. Check her youtube channel out.. Great easy to follow practices.

https://www.youtube.com/watch?v=_ah3OTVHvmU&list=PLEs9dX8UXFZpaZeWtW0t12TnAaR3WbWoq

Namaste..  El Rey always..

9/4/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a big volume training session with the Bulgarian Bag.  It is going to be a grip crusher, and it won't be without penalties.  Simply pick 5 BB exercises.  Do 200 reps of each.  Caveat.. you MUST complete one exercise before moving on to the next.  Also, be honest, each time you stop the penalty is 2 buprees with the bag.  It is a cumulative penalty for each exercise.  For example if I stop 6 times during spins 1st offense is 2 burpees, 2nd is 4 burpees, 3rd is 6 burpees etc.. Get a good warmup and get 'er done..

200 reps of each (you must complete one exercise before moving on to the next)
2 burpee cumulative penalty each time you stop per exercise

Spins
Squats
Donut Swings
Presses 
Snap Downs

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

9/3/14

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to hit the legs and also get our heartbeat going.  Mixed together will be small circuits for strength, explosiveness, and endurance.  Make sure you are hitting your foam rollers and doing a really good dynamic warm up prior to beginning. Here we go..


Set 1

5x5 Log front squats
20 split jumps
100 jump rope skips

Set 2
5x5 Weighted back extensions
20 ski jumps
100 jump rope skips

Set 3
5x5 Ukrainian dead lift w/ kettlebell
10 45lb bar snatch
100 jump rope skips

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

9/2/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today lots of volume in a multi-round full body training session.  Make sure you take rest as needed in between sets, but don't exceed 120 seconds.  Great strength and conditioning circuit.

5 Rounds

15 see-saw press L/R
15 lunge L/R
15 hammer curls
15 squats
15 double cleans
15 sit-ups

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

9/1/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate running and bodyweight exercises for  a simple endurance and conditioning training session.  So get a good stretch and put on your running shoes.  Prepare to work this Labor Day.

Run 1/2 Mile
50 push-ups
50 squats

Run 1/4 Mile
50 walking lunges
20 pull-ups

5 Hill Sprints
10 jump squats

Run 1/4 Mile
50 sit-ups
20 chin-ups
max dips

Splits, Back Bridges, and head/hand stands

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