Saturday, December 31, 2016

12/31/16

Last training session of 2016!! Lets make it a good one.  We are going to hit tabata style couplets.  2 exercises, alternated 8 sets.. i.e.  swings and pushups.. Do one interval of swings then one interval of pushups after the 10 second break.  So choose your movements wisely and get after it!!

20 seconds on 10 seconds off

Push-ups
Heavy swings

Feet to hands
Jerks

Snatch
Split jumps

Goblet squats
Sit-ots

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

Thursday, December 29, 2016

12/29/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 20 minute AMRAP.  Built for strength, flexibility and endurance.  Grab a kettlebell, get warm, and get after it.

6 minutes Calisthenics

15 Minutes AMRAP

8 Snatch
5 Chin-ups
8 Snatch
5 Burpee
8 Thuster
5 Clap-push-ups
8 Thruster

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

Wednesday, December 28, 2016

12/28/16



Warmup with joint mobility, dynamic movement, and foam roller.  Today we're going to be focusing on the legs.  Yesterday's Love/Hate was a great conditioning session.  We are going to hit some leg couplets with barbells, bodyweight, and kettlebells today.  Get that posterior chain warm, and get after it..

5 sets of each
Take rest as needed in between sets

5 Barbell squats (increase weight after each set)
10 Ukrainian Dead Lifts
10 Back/Ham Extensions
10 Bulgarian Lunges
20 Step Ups

Airdyne sprints for 6 minutes

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

Tuesday, December 27, 2016

12/27/16

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..

Monday, December 26, 2016

12/26/16

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.. 

3 person team

1/4 mile of team Bulgarian Bag burpee broad jumps 
(each person performs 5 BB burpee broad jumps until the team has covered a 1/4 mile)

1 mile of 3 person farmer's carry


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

Sunday, December 25, 2016

12/25/16

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..

Saturday, December 24, 2016

12/24/16

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 spins
24 push ups
24 squat thrusts
24 squat / front raise combos
24 arm throws
24 donut swings
24 snap downs
24 plank jumping jacks
24 spins


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

Friday, December 23, 2016

Thursday, December 22, 2016

12/22/16

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do a HIIT workout circuit.  20 seconds on and 10 seconds off.  Simply pick 4-5 exercises and set your timer and hit it for a few rounds.  Take a break and then try and switch up the exercises a bit to make other parts of your body work as well.  These circuits are akin to ice hockey shifts.  Go all out.. You get a break to switch stations and catch your breath a bit.  So make sure you are giving 100%.

20 seconds on / 10 seconds off

8 rounds 

ropes
box jumps
kettlebell dead cleans
lunges
dolphin push-ups
burpees
swings
double jerks


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

Wednesday, December 21, 2016

12/21/16



Warmup with joint mobility, dynamic movement, and foam roller.  Today strength with a bit of nasty conditioning.  Simple but effective.  Just 10 rounds but today's training session is designed to push you.  If you don't have access to barbells, use dumbbells or double kettlebells.  If you don't have access to an airdyne bike, jump rope, or burpees.  So let's hit it...

5 rounds

5 heavy barbell jerks
5 heavy barbell squats
5 heavy deadlifts
20 second airdyne sprint / easy ride for 20 seconds
40 second airdyne sprint / easy ride for 20 seconds
60 second airdyne sprint / easy ride for 20 seconds

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

Tuesday, December 20, 2016

12/20/16

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5 exercise circuit that will test your muscle and cardio endurance.  You can perform this training session with body weight, kettlebells, dumbbells, or a 45 pound bar.  This will be a full body session.  Remember focus on quality reps.. You are going to be fatigued by the end.

5 rounds

20 push ups or chest press
20 chest to bar or bent over row
20 shoulder press or jump pull ups
20 squats
20 good mornings

Finish up with 5-6 minutes or ab and lower back work.

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

Monday, December 19, 2016

12/19/16

Monday Constitutional.. 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..

Sunday, December 18, 2016

12/18/16

SEAL Sunday # 206.. 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.. 

Saturday, December 17, 2016

12/17/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a training session posted on the RKC website called 9 minute kettlebell complex from Hell.  It is a 9 minute go with no stopping done in 30 second intervals.  Focus on technique and form.  If form breaks down, put the bell down... Lousy form leads to injury and lousy results... Get after it.. I made a few alterations.

 One arm swing (30 seconds left + 30 seconds right)
High pull (30 seconds left + 30 seconds right)
Cleans (30 seconds left + 30 seconds right)
Snatch (30 seconds left + 30 seconds right)
Reverse lunge (bell in Rack position) (30 seconds left + 30 seconds right)
Jerks * (30 seconds left + 30 seconds right)
Two hand swing (30 seconds)
Dolphin push-ups * (30 seconds)
Two hand swing (30 seconds)
Saw plank* (30 seconds)
Push Up (30 seconds)
Sit-ups * (30 seconds)
* Denote alterations to original posted workout.
Sourced from -
Cool down, have a nice day.. El Rey always.. 



Friday, December 16, 2016

Thursday, December 15, 2016

12/15/16

Today we are going to hit the EL D card flip workout.  Simply get a deck of cards, and each numbered card corresponds with the number of reps you perform.  Face cards are 10 reps, and aces (El D's favorite) are 11 reps.  Pick 4 exercises and you have 13 rounds of fun. So warm up with joint mobility and dynamic movement and get after it today..


52 cards = 13 rounds of 4 exercises

Clubs: BB shoulder press
Spades: BB snap downs
Hearts: BB jump squats
Diamonds: BB squat / front raise


Joker # 1 2 minute table top hold
Joker #2 2 minute plank hold

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

Wednesday, December 14, 2016

12/14/16



Warm up with joint mobility, foam roller, and dynamic movement.  All body weight today. Today will be one of those sneaky hard crushers..  Don't underestimate the quality of an all body weight training session.  If you push hard, you'll definitely feel it tomorrow..

3 Rounds 

100 High Knees
80 Crunches
60 Squats
40 Push ups
20 Sit outs
5 Chin-ups
5 Burpees 

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

Tuesday, December 13, 2016

12/13/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to four rounds of six minute mini sessions.  We call this match day.  Simulated six minute matches utilizing three or four movements with short reps for multiple rounds with no rest.  The first round will be a warmup round of calisthenics.  Shake off the cold and get 'er done..

Period 1
5 Snatch L
5 Snatch R
5 SEAL Pushups
20 flutter kicks

Period 2 
10 hand to hand swings
5 one arm row L
5 one arm row R
10 split jumps

Period 3
5 High pulls L
5 High pulls R
5 Goblet Squat Thruster
20 crunch

Period 4
10 Sumo Squat / Upright row
10 Figure 8 / Static hold
20 High knees


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

Monday, December 12, 2016

12/12/16

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.. 

Sunday, December 11, 2016

12/11/16

SEAL Sunday # 205.. 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.. 

Saturday, December 10, 2016

12/10/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell/bodyweight training session.  Take rest as needed in between rounds.  Remember its getting cold outside, don't skimp on your warmup.  Make sure you've got a little sweat going before you hit it.

3 Rounds

10 Burpees
30 Swings (light)
20 Swings (medium)
10 Swings (heavy)
10 Goblet Squats (medium)
10 Clean and Jerks 5L/5R (medium)

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

Friday, December 9, 2016

12/9/16

Yoga with Kassandra.. Hatha practice for hips and lower back..

https://www.youtube.com/watch?v=f4NHZfk1Xb4

Namaste.. El Rey always.. 

Thursday, December 8, 2016

12/8/16



Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do a fun training session.  It is the grab bag workout.  Write as many different exercises on a cards as you can think of, put them into a bag, and grab several out.  Add a rep range to the exercises, and there you have it.. Instant training session.  Plus, it is a fun way for your training crew to help create a Bulgarian bag training session.

Write up your cards.. Pick 5-6 out... Hit each one 10-15 reps.. Repeat 3x

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

Wednesday, December 7, 2016

12/7/16



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.. 

Tuesday, December 6, 2016

12/6/16

Warm up with joint mobility, foam roller, and dynamic movement.  Wood chipper today. We will utilize body weight and kettlebells. Make your reps efficient and each one count. Get to the goal, but don't sacrifice form for quantity. If you have to stop and rest during a set.. Stop.. get yourself together, and then keep going.

2 Rounds

50 front squats
40 swings
30 push ups
20 star jumps
10 press

5 burpees

100 full body crunch in between round 1 and 2
Cool down, have a nice day.. El Rey always.. 

Monday, December 5, 2016

12/5/16



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..  

Sunday, December 4, 2016

12/4/16

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 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.. 

Saturday, December 3, 2016

12/3/16

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

Ropes
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

12/2/16

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

https://www.youtube.com/watch?v=eRb1-IteLgY

Namaste..  El Rey always.. 

Thursday, December 1, 2016

12/1/16



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..