5/31/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag and Battling Ropes combo.  Several sets of 1 Bulgarian Bag movement followed by a turn with the ropes.  This is a great core/grip/endurance/strength training session.  Very simple in design.  Use your timer and work for 20 seconds and rest for 10 seconds.  Similar to a tabata protocol, but it is an effective way to work with a large group and get tons of reps.

Ropes
Spins
Arm Throws
Clean and Front squat
Hammer Curls
Snap Downs

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

5/30/14

Yoga... Yin yoga with Jennifer..

https://www.youtube.com/watch?v=MOFnH1bVWmQ

Namaste...   El Rey always..

5/29/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old stand by endurance go.  FIST 500.  Simply pick 5 exercises and do 100 reps of each.  The caveat is that you can't go on to the next movement until you finish the one that you are performing.  It is a great mental exercise as well as physical.  All you'll need is 1 kettlebell and your body weight.  Switch hands as often as you like.  Once you start, the bell can't hit the ground.

100 reps of each.. Take rest as needed

Goblet Squats
Swings
Presses
Flutter Kicks
Kettlebell Cleans

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

5/28/14

Warmup with joint mobility, dynamic movement, foam roller.  Today we are going to hit the ropes, chains and tires.  Rope waves, chain push ups , Tire flips, tire tosses etc..  Should be a fun S & C training session.  The animals need the monotony of weight training broken up with a little strong man fun.

Time and reps

Tire Flips
Tire Tosses
Tire Smashes
Rope Waves
Chain Back Extensions
Chain Push ups
Chain Dips
Steel Log
Club Farmers carry

Rope Climbs

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

5/27/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix timed sets of kettlebell movements with body weight movements.  Since we really 1 minute work sets with the kettlebell and 30 second body weight sets.  They will be complimentary exercises similar to a body builders "super set".  The body weight movements will be done immediately after each kettlebell set...

Rounds are up to you.  Heavy 3 rounds Moderate 5 rounds

Swings / frog hops
Squats / split jumps
Snatch / gorilla jack
Row / squat thrust
Clean / scorpion hop

 

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

5/26/14

Today we honor those men and women that currently protect our freedom.  Those who have fallen protecting our freedom.  Those who have served to protect our freedom.  We will put ourselves in an uncomfortable situation.  One where you will question, "Why are we doing this?"  It is then that you need to think about the person next to you.  Inspire them with your effort.  Inspire them with your desire to help the team by helping themselves.  Push through the mental "I can't" hurdle in your life, and be your best you.  Please take the time and watch this speech by Admiral McRaven.  Remember, "Don't ever ring the bell."

https://www.youtube.com/watch?v=pxBQLFLei70

Cool down, have a nice day.. E; Rey always//

5/25/14

Rest Day... Enjoy.. See you bright and early for the Memorial Day Mile.

El Rey always...

5/24/14

Warnup with joint mobility, dynamic movement, and foam roller. After running up the Rocky steps at the Philadelphia Museum of Art, get your running shoes out. Simple run/body weight training session today.

8 rounds

Run 1/4 mile
25 Air Squats
25 Push-ups
25 Sit-ups

Finisher :
3 rounds of max Pull-ups and Dips

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

5/23/14

Birthday Burpees for FIST CFO/COO Susanne.. 

Yoga with Rachel..

https://www.youtube.com/watch?v=GWQi2GlH0cM 

Namaste...  El Rey always..

 

5/22/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian Bag (BB).  Warm up with join mobility and dynamic movement. Work on hips, forearms, and lower back specifically.  The BB taxes those three areas the most.  When you feel ready , get after it..

20 minute go amrap (as many rounds as possible)

15 snap downs
30 lunges 15L/15R
15 thruster
15 hammer curls
10 donut swings
20 yd sprint

Finish:
2 minute BBB burpee challenge

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

5/21/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Cotter Crusher with kettlebells.  This is a you go / I go format.  It is not for the faint of heart.  It is a 9 set 27 minute commitment.  Make sure that you are good and loose.  Mentally prepared, and ready to go.

1 minute on
1 minute off

SCDL
Double Swings
Double Jerks

Do each movement for 9 times for a total of 27 minutes of work / 27 minutes of rest.

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

5/20/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today the kitchen sink circuit.  We are going to hit the Bulgarian bag, kettlebells, ab wheel, bodyweight, clubbell, barbells and ropes.  You mix them all together and you get a great training session.  Lots of conditioning with the ropes and great grip and functional strength with the sled, box jumps, Bulgarian Bag, clubs, bells, barbells and your own bodyweight.  Get after it..

30 seconds on / 10 seconds off
Ropes
Bulgarian Bags
Barbells
Clubbells
Kettlebells
Bodyweight
Ab wheels
Sled
Box jumps

You decide your exercises.  Make sure you have a good balance of push/pull/explosive movements.

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

5/19/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today chalk up we are going to hit the meat grinder.  Lots of volume.  Not a lot of rest.  Swings, snatches, cleans, presses, and front squats all wrapped up into a great training session.  Lets get after it.

All done with single arm
5-8 reps per arm

#1

C & FS
Swing
C & FS
C & P
C & FS
Snatch
C &FS

#2

C & P
Swing
C & P
C & FS
C & P
Snatch
C & P

Turkish Get Up finisher

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

5/18/14

SEAL Sunday # 84 ... 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.

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

5/17/14

Warm up with joint mobility, dynamic movement, and foam roller.  Today is a HIIT circuit.  20 seconds of work and 10 seconds to switch stations.  These types of workouts are fun and really get your heart rate going as well as forcing you to mentally keep going.  The clock never gets tired.  Just keep pushing through it, and give each interval 100%.

Round range is up to you. 1 round is 180 total seconds (3 minutes)

20 on 10 off

Ropes
Thruster
Heavy Swing
Squat Thrust
Dead Kettlebell Clean
Plank Up Downs

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

 

5/16/14

Yoga.. Enjoy the stretch today.. Tough week..

https://www.youtube.com/watch?v=3sTTTPOV9l0&list=UUKgd7SCllF2Nonpoo5WXfHw&index=29

Namaste..  El Rey always..

5/15/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today rain or shine we are going to climb.  We'll throw in a few other movements as well for a great training session.  The rope climb is an outstanding strength building exercise.  It forces you to use every muscle in your upper torso.  So get warmed up and get after it.

 20 minutes amrap

1.5 Rope climb (climb to the top, come halfway down, climb back up)
50 yard run
10 jump squats
10 push ups
10 plate press
10 plate triple crush

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

5/14/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a nice circuit with jump rope being the center piece.  Simple low rep kettlebell and jump rope 10 round go today followed by a short 3 set strength segment.  Fight the cold and start to sweat.. Enjoy

10 rounds

5 SEAL Push-ups
10 Kettlebell swings
10 Barbell/Kettlebell press
5 Chest to bar or double kettlebell bent over row
 30 seconds jump rope


3 sets of 5 Hex Bar Dead Lift

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

5/13/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to have a bit of fun training.  Everyone enjoys the grab bag circuit.  Its very simple put 10-20 different exercises down on paper, and throw them into a bag.  Pick out 5-10 and you have your circuit.  You can do it for reps or for time.  Make sure that you are equitable between your strengths and weaknesses.  Always put several movements in there that you struggle with mentally and physically. So for sure there will be OH squats in mine... Have some fun and have a great training session.

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

5/12/14

OOOHHRAH Happy Birthday to US Marine Mo!! Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some explosive burst movements, strength movements and some conditioning.  All via Farmer's walks, sled pushes/pulls, box jumps, rows, and squats.  Sounds like a ton, but working with a partner or group will rock through this circuit training.

All on the clock:

Sled push pull
Farmer's walks
Box jumps
Rows
Squats

Rope Climb / Pull Finisher

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

5/11/14

SEAL Sunday # 83 ... 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.

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

5/10/14

Warmup with joint mobility, dynamic movement, and foam roller.  Happy Birthday to Clare and Emma!! Big conditioning today. 6 minute periods, 40 seconds of work intervals, 20 second rest intervals for a total of 4 sets = 24 minutes with the Bulgarian Bag.  Each minute there will be a different exercise.  No bag? You can perform all of these exercises with a kettlebell as well. Warm up with joint mobility and dynamic movement. Work the hips, shoulders, and lower back and get ready to get after it.

38 Birthday Burpees

Each exercise is done as many reps as possible for 1 minute

4 rounds

Presses
Arm Throw 10L/10R 
Hammer curl
Clean and Front Squats
Lunge 10L/10L
Snap Downs

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

5/9/14

Yoga..

https://www.youtube.com/watch?v=PXOyytm1aww&list=UUKgd7SCllF2Nonpoo5WXfHw

Namaste..  El Rey always..

5/8/14

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 100 high knees
 Rest 1 minute in between sets
2 times through

Period 1
7 swings
8 front squat (4L/4R)
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 clean and jerk (5L/5R)
30 scissor kicks

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

5/7/14

Warm up with joint mobility, foam roller, and dynamic movement. Today we are going to do HIIT training. Tabata protocol. Give 100% during each set. There is no shame in being shot after each full round. That's what happens when you push yourself. Only you know if you have given your all. So get after it.

20 seconds on 10 seconds off for 8 rounds

Star jumps
BB High knees
BB Spins
BB Snap Downs
Arm Throws

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

5/6/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today is my Father's birthday.  In his memory, we will use his age, 77, as our bench mark for training session.  One of my favorite AWFisms that has stuck with me through my life is, "Mark, you can't be a cruiser.  You have to be a digger.  Cruisers watch things happen.  Diggers MAKE things happen."  Make it happen today.  Be a digger.

7 Rounds

11 Burpees
11 Swing L
11 Swing R
11 Clean L
11 Clean R
11 Snatch L
11 Snatch R

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

5/5/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be using odd objects to train.  Tires, sleds, logs, sandbags, ropes, plates, and sledge hammers.  Throw it in a blender and see what we come up with to have a great training session.  Everything will be done for time.  So don't worry about the rep count.  Just set the clock and go.  Great you go / I go workout.


Sled pushes
Log squats
Rope waves
Tire flips
Tire Tosses
Sledge or Medicine ball smash
Sand Bag Cleans
Pull Ups

5/4/14

SEAL Sunday # 82 ... 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.

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

5/3/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 3 period training session with the Bulgarian Bag.  Pick a few exercises, short reps, and repeat for as many rounds as possible in the time allotted for each mini workout.  7 minutes per period.

#1
3 Arm Throw L
3 Arm Throw R
5 Jump Squat
7 Pushups on the bag

#2
7 Spins L
7 Spins R
5 Good Mornings
8 Lunges 4L/4R



#3
6 Snapdowns
8 Press
4 BB Burpee

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

5/2/14

Yoga.. Great energizing practice...

https://www.youtube.com/watch?v=j0lK12n7XGY&list=UUKgd7SCllF2Nonpoo5WXfHw

Namaste...  El Rey always..

5/1/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight training session.  These can be the hardest ones sometimes. After several days of hard weight training and conditioning, it is a good break as well.  Make sure that you are working for quality reps. Not crappy speedy ones.. No benefit to lousy form.. So focus on fighting through the fatigue.. If you have to stop, and rest and then continue fine.. Get after it..

20 minute AMRAP

8 chest to bar
10 crossover push ups http://www.youtube.com/watch?v=QstWUkc4KyE
12 deep Cossack squats
14 chair dips
16 knees to chest
20 jump squats

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