12/31/15

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to finish up the year with our nice HIIT training workout.  40 seconds of work with 10 seconds to switch stations.  It will be a good full body go..  Remember and reflect on the past year. We've all had personal triumphs and shortfalls, always keep striving to attain your goals.  Happy New Year!!

3-5 rounds

40 on / 10 off

Airdyne bike
Ukrainian dead lift
Bosu ball chest press
TRX pistol squat
Kettlebell swings
BB Snap Down
AB wheel

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

12/30/15

It's been a hard couple of days... Need to recharge.. Yoga with Lesley Fightmaster..

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

Namaste..  El Rey always..

12/29/15

Warm up with joint mobility and dynamic movement and just let that flow into today's workout.  Today we are going to do 5 you love (or don't mind so much) and 5 you hate..  These are all Bulgarian Bag movements today. So write down as many as you can think of, and then pick out 5 and 5.  Once you've decided on your 5 and 5 pair them together and do one exercise you "love" followed by one exercise you "hate".  Focus on improving upon the one you "hate".  Create a mental challenge and push through something that may be physically and mentally difficult.

Hit 10-15 reps of each

Love

Spins

Snap downs

Presses

Hammer Curls

Cossack Squat

Hate

Donut swings

Jump Squats

BB Burpees

Halos

 

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

 

12/28/15

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 curls2
25 Barbell Squats
25 Chain back extensions

3 sets

5 Chin ups
10 Barbell shoulder press
10 Barbell row

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

12/27/15

SEAL Sunday # 159.. 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..

12/26/15

Boxing Day.. St. Stephen's Day.. Wren's Day..  All have one thing in common.. Goodwill toward others.. Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a simple workout.  All you need is your own body weight, and a kettlebell.  Time to work off some that Christmas Cheer.. Jumping jacks are one of the sneaky hard exercises that really forces your whole body to work. Try and do this with as little rest as possible.

10 rounds

1 minute jumping jacks or high knees
20 swings
20 push ups
20 thrusters 10L / 10 R

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

12/25/15

A FIST holiday tradition..  Rest day.. Regardless of your religious beliefs, take today and reflect on the important things of your life... Family (pets included) and friends.. As Tiny Tim says, "God Bless us, every one."

Twas the day before Christmas and all through the house
Not a creature was stirring,
Except the dedicated people who train at FIST.
While people were all snug in their beds
Those at FIST were pressing stuff over their heads.
I, with my stop watch and kettlebell in hand
Had slugged down some coffee so I could lead this band.
When out on the lawn there arose such a clatter
People in the neighborhood knew what was the matter
It was the pushing of a sled by the nuts from FIST
Rocking their morning workout, "They must have lost their wits!"
So come and join us for fun and bells,
I promise it won't be living hell.
So to all of my FIST family,
I just have to say,
"Always train hard,
Cool down and have a nice day.."

Merry Christmas.. El Rey always..

12/24/15

Warmup with joint mobility, dynamic movement, and foam roller.  Twas the day before Christmas.. Great time to get together with the FIST family and rip out some training.  This is a one round chipper.  Focus on quality reps with form rather than speed.  Power through and remained focused.  This is a sneaky hard session.  Enjoy..


24 swings
24 push ups
24 squat thrusts
24 lunges ( 24 each leg)
24 rows (24 each arm)
24 Figure 8 / Static hold
24 Snatches (24 each arm)
24 plank jumping jacks
24 swings

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

12/23/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the pavement.  Distance run.  Try and set a good pace and stick with that pace.  Finish strong.

Timed 5k or Distance sprint jog intervals for 1.5 miles

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

12/22/15

Today were are going to HIIT it.. So begin with joint mobility, dynamic movement and foam roller.  25 seconds of work 5 seconds to move to the next station for 4 rounds.  Pick 5 exercises and do 3 sets.  These types of circuit training sessions really mimic "game/match like" conditions.  Go hard for the 25 seconds.  Push yourself..

25 on / 5 off
20 intervals = 4 full rounds x 3 sets

Set 1

ropes (waves, alternating waves, corkscrews, jumping jacks)
thrusters
ab wheel
dips
ring rows

Set 2

ropes
SCDL
jump pull ups
sit outs
trx pistols

Set 3

ropes
mountain climbers
back extensions
medicine ball smash
heavy swings

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

12/21/15

Warm up with joint mobility, dynamic movement and foam roller.  Simple sequence today.  Turkish get ups.  Simply set your timer and go.  I like to get as many in a row as I can with one arm before I switch to singles. 15-20 minutes with no rest usually gets it done.  Throw in some more flexibility movements at the end, and call it a day.

splits, back bridges, head and hand stands, wall walks, and gymnastic movements

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

12/20/15

SEAL Sunday # 158.. 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..

12/19/15

Today we are going to perform the 12 days of Christmas with the Bulgarian Body Bag... You perform it like the song.. 1st day 1 Jump squat.. 2nd day 2 Upright row 1 Jump squat.. etc.. Any questions about Bulgarian Bag movements, watch this video. http://animoto.com/play/orGrX1Uw9Y2kdLKzwamwNA

On the twelve days of Christmas my true love gave to me..

12 Star jumps
11 Push ups
10 Shoulder presses
9 Hammer Curls
8 Spins from the knees 4L / 4R
7 Good morning bends
6 Arm throw per side
5 BBB Burpess
4 Lunges per side
3 Snap downs
2 Upright Row
1 BBB jump squat

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

12/18/15

Yoga by Candace..  Restorative yoga for the hips..

https://www.youtube.com/watch?v=pm06vR12chA

Namaste..  El Rey always..

12/17/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to sling some steel and an explosive movement triplet.  3 movements that can be accomplished with kettlebells, barbells, or dumbbells.  Focus on technique rather than the amount of weight.  Great reps will equal great results.

5 sets of 5 reps

1 rep =
1 SCDL
1 Double Dead Clean and Front Squat
1 Double Dead Snatch
Pull-ups
Dips
Chain push-ups
Burpees

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

12/16/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a conditioning session.  Not my favorite thing to do, but gonna hit the pavement and run, and finish up with some a sprint circuit.

Run 1 mile

10X
20 yd sprint
10 medicine ball smashes
10 chain back extensions
10 chest to bar

Run 1 mile

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

12/15/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit several 4 minute mini AMRAP periods.  Rock through these and act as if it is you're in a game pushing on that last shift, trying to score that last basket, hit that final take down, or score that last goal.  You get the idea.  Reckless abandon.. Get after it.

2 Rounds

Period 1
10 snatches 5L/5R
3 KB Jump Squat
10 Full body crunch

Period 2
10 Clean and Jerk 5L/5R
6 Split jumps 3L/3R
20 Flutter kicks

Period 3
10 2 Handed Swing (heavy)
5 Sumo / Upright Row (heavy)
6 Walkouts

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

12/14/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian Bag.  Simple training format that we have done before it is very effective.  The good news is that there will be no running with the bag.  The bad news is that there will be ropes in between BB sets.  It all adds up to good though in the end.  Train for the title!!

3 rounds
Take rest as needed in between sets.  Do not exceed 1 minute.

20 spins 10L/10R
20 rope waves
20 hammer curls
20 rope waves
20 presses
20 rope waves
20 squats
20 rope waves
20 arm throw 10L/10R
20 rope waves

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

12/13/15

SEAL Sunday # 157.. 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..

12/12/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a conditioning kettlebell/bodyweight training session.  3 minute periods, no rest, 1 minute per exercise for 6 periods.  1 minute rest in between periods.  Chalk up

Swings
Sit out / Seal push-up combo
Jerks

Hi-Pulls
Jumping Jacks
Hi Pull / Catch / Squat

Snatch
Sit-ups
Alternating Rows

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

 

12/11/15

Yoga with Lesley Fightmaster..  Detox class...

https://www.youtube.com/watch?v=1pk-cXCsQ_E

Namaste..  El Rey always..

12/10/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate Bulgarian Bags and plates into a dual threat session.  Complimentary movements to get multi plane action to engage all of the little stabilizers that your body relies on daily.  The movements are broken up into couplets. Do 20 reps per couplet. 

3 Rounds
20 reps per couplet

BB Spins / Plate Spins
BB Snap Downs / Plate Snatch
BB Press / Plate Press
BB Hammer Curl / Plate Triple Crush
BB Jump Squat / Plate OH Squat
BB Sit-up / Plate Russian Twist
BB Hi-Pull / Plate Row
BB Arm Throw / Plate Axe Chop
BB Donut swing / Plate Sots Press
BB Push-up / Plate Chest Press

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

12/9/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the steel.  Short reps long sets.  Simple strength day.  3 movements. Push yourself, but take rest as needed.

10 sets of 3-5 reps

Chain Dips
Chain Pull-ups
Hex Bar Dead Lift

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

 

12/8/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT Tabata Tuesday... Pick 5 or 6 exercises and get after it.
"High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is an enhanced form of interval training, an exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 4–30 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.^[1] Compared with other regimens, HIIT may not be as effective for treating hyperlipidemia and obesity, or improving muscle and bone mass. Some researchers also note that HIIT requires "an extremely high level of subject motivation," and question whether the general population could safely or practically tolerate the extreme nature of the exercise regimen.<sup>[2]"  -Wikipedia

8 sets of 20 seconds on / 10 seconds off
Grab Bag style..</sup> 

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

 

12/7/15

Remember the fallen of December 7, 1941.  Simple workout today.  Just run.. Warm up with joint mobility, foam roller, and dynamic movement.  Then 5 minutes of calisthenics : push ups, sit ups, lunges, squats, mountain climbers, etc.. whatever you want in 30 second intervals.

Start the clock:


Run 2 miles

5 - 10 yard sprints
5 - 25 yard sprints
5 - 50 yard sprints

6 minutes of 30 second intervals of abs

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

12/6/15

 SEAL Sunday # 156.. 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..

12/5/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag HIIT session.  We will incorporate the Bulgarian Bag in timed sets along with ropes and other accouterments to make it a fun and challenging workout. It will work out that you work for 3 sets of 20 seconds before switching stations.

9 rounds

3 sets of 20 seconds of work 5 seconds "rest"
Ropes
Bulgarian Bag movements
Box jumps

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

12/4/15

Yoga with Candace.. 60 minute flow.. Low back and hamstring...

https://www.youtube.com/watch?v=Dc3Esxsr3Kg

Namaste..  El Rey always..

 

12/3/15

Warmup with joint mobility, dynamic movement, and foam roller.  The good news is MORE Birthday Burpees today!! Only 14 so don't panic.. Today we are going to focus on the swing and use that for the basis of our training session.  Steve Maxwell goes through how to get through the proper form on the swing.  http://www.youtube.com/watch?v=9aMCIzIVmzc This is a great muscular endurance and fat burning movement.

5 sets

20 2 hand swings
20 Cossack squats 10L/10R
20 2 hand swings
20 goblet thrusters
20 2 handed swings

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

12/2/15

Good morning team.. We are going to do some HIIT today.  Lots of circuits varying times and weird fun ways to do the exercises.  Ropes, body weight, barbells, BBBs, kettlebells, airdyne bike.. so today we will be calling this one the kitchen sink.

Multiple sets with varying work/rest times but generally 2-1 or 3-1 work/rest ratio.. It will get your heart rate up and your muscles firing!!

60 seconds on / 20 off
40 seconds on / 20 off
20 seconds on / 10 off

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

12/1/15

Warm up with joint mobility, foam roller, and dynamic movement.  Today is FIST family member Uncle Bs birthday.. 50 + 1 burpees to start to make it an even 51.  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
50 sets

single arm snatch
(moderate weight)

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