Sunday, December 31, 2017

12/31/17

SEAL Sunday # 254.. 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.. 
Blessings to you all in 2018

Saturday, December 30, 2017

12/30/17

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit a 20 minute AMRAP training session.  Pick 6-8 movements to formulate a circuit and get after it.  Today we are going to utilize bodyweight and a single kettlebell.  Nice primer for tomorrow's SEAL Sunday Year End.  Get a good warmup.. Its cold outside..

20 minute AMRAP

10 2 Hand Swings
10 Kettlebell Jump Squat
10 OH Lunge
10 Sit-outs
10 Pushups
10 Snatch

4 minutes ABs

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

Friday, December 29, 2017

12/29/17

Yoga with Esther..  Great bridge sequence.. Tough but feels great..

http://www.youtube.com/watch?v=lvCiVsER-Cs


Namaste.. El Rey always.. 

Thursday, December 28, 2017

12/28/17

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
Full sit up


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

Wednesday, December 27, 2017

12/27/17

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 1 minute in between rounds)

25 FitBall or Medicine Ball smashes
50 Band curls
25 Hang cleans (Light/moderate weight)
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.. 

Tuesday, December 26, 2017

12/26/17

Boxing Day.. 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... 

Monday, December 25, 2017

12/25/17

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..

Sunday, December 24, 2017

12/24/17

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 kettlebell snatches L
24 push ups
24 squat thrusts
24 squat / front raise combos
24 arm throws
24 donut swings
24 jump squats
24 split jump press combo
24 kettlebell snatches R


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

Saturday, December 23, 2017

12/23/17

Happy 80th Mom!! Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit a circuit of 8 movements for 800 reps.  We will be utilizing kettlebells, bodyweight, and Bulgarian Bags.  Basically, the kitchen sink.  Thank you Mom for inspiring me to try and be a better man each day.  I love you!!.

Manny 800

Swings
Snap downs
Burpees
Jerks
BB Front Squats
Sit-ups
Kettlebell Bent Over Row
BB Spins

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

Thursday, December 21, 2017

12/21/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit our flexibility skills (Back bridges and splits) as well as a quick chipper into and EMOTM training session.  We are going to continue to incorporate flexibility skills into our training as they are essential for developing body control, strength, flexibility, and most important avoiding injury.  So keep practicing.


Round 1

50 swings
40 push-ups
30 goblet squats
20 halos
10 burpees 

Round 2

EMOTM
15 minutes

4 BB Snaps 
4 BB Hi-Pulls
15 BB jump squats

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

Wednesday, December 20, 2017

12/20/17

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 5k or 3.1 miles 

5 - 10 yard sprints
5 - 20 yard sprints
5 - 30 yard sprints

6 minutes of 30 second intervals of abs



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

Tuesday, December 19, 2017

12/19/17

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 wa
ves 

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

Monday, December 18, 2017

12/18/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a a kettlebell and bodyweight ladder down.  Lots of volume in on long set.  Do not move on until you've completed each amount of reps.  If you need to stop and take a break during a set, totally ok.. Enjoy.

1 Round

100 Hi-Pulls
80 Push-Ups
60 Kettlebell Jump Squats
40 Thrusters
20 Ab Wheel


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

Sunday, December 17, 2017

12/17/17

SEAL Sunday # 253.. 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 16, 2017

12/16/17

Warm up today with joint mobility and dynamic movement.  We are going to do a plate workout. This just takes us out of the usual kettlebell mode and forces us to use an awkward tool to get similar benefits of using a kettlebell.  This workout is a favorite of the ASU wrestling team.  So props go out to them for creating this one.  If you don't have access to a plate, you can utilize a kettlebell or dumbbell.

8 exercises, 8 reps each,  for 8 rounds

oh squat
press
bent over row
split jump press (4L/4R)
axe chop (4L/4R)
halos (4L/4R)
chest press
curl 


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

Thursday, December 14, 2017

12/14/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going down to the dungeon for some get ups and heavy bag work.  Short reps with a heavy bell, and quick bag rounds will surely put the hammer down upon us.  Make sure you are focusing on form rather than speed with the TGU.  Jason C. Brown goes through the basic progression here : http://www.youtube.com/watch?v=pJYa1B24U-M
If you don't have access to a heavy bag, shadow box.

10 rounds

45 seconds heavy bag
3 TGUs L/R
5 burpees


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

Wednesday, December 13, 2017

12/13/17

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to use the TRX suspension trainer for an all bodyweight training session.  5 exercises of 10 reps each for 10 sets with no rest.  Give yourself some transition time with the TRX but really push your pace.  Try and crush this as quickly, effectively, and efficiently as possible. 

10 reps of each for 10 sets

Deltoid flyes
Curls / Tricep Extensions
Pistol squats
Saw Pikes
Knee Tucks


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

Tuesday, December 12, 2017

12/12/17

Today we are going to perform the 12 days of Christmas with the Bulgarian 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 Snap downs
11 Push ups
10 Shoulder presses
9 Hammer curls
8 Spins 4L / 4R
7 Good morning bends
6 Arm throw 3L/3R
5 BB Burpees
4 Lunges per side
Clean and front squat 
2 Upright Row
1 BB jump squat

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

Monday, December 11, 2017

12/11/17

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 10, 2017

12/10/17

SEAL Sunday # 252.. 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 9, 2017

12/9/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a complex called "The Great Destroyer" by Pat Flynn.  Pat Flynn is a certified Russian Kettlebell Challenge instructor, fitness philosopher, and 7th degree blackbelt in hanging out. Pat is the founder of ChroniclesOfStrength.com where he talks mostly on how to chop fat and multiply muscle through kettlebell complex training.  This looks like a brutal test.  


3-5 Sets


The Great Destroyer Consists of the following:
Double Kettlebell Swing x 10 Reps
Double Kettlebell Snatch x 10 Reps
Double Kettlebell Front Squat x 10 Reps
Double Kettlebell Clean and Press x 10 reps
Push Ups x 10 Reps
Bent Over Rows x 10 Reps
Recommended Operating Weight:

Pair of 16kg or 20kg kettlebells for most males
Pair of 8kg or 12kg kettlebells for most females
Cool down, have a nice day.. El Rey always.. 

Friday, December 8, 2017

Thursday, December 7, 2017

12/7/17

Pearl Harbor Remembrance Day.  Flags at half staff.  Take a moment to remember all of the men and women who serve our country, and our community.  Warm up with joint mobility, dynamic movement, and foam roller.  Today is very simple.  Swings, swings, and more swings with a small burpee chaser...   Heavy, medium, and light.  Timed and reps.

Heavy
5 sets of 8 reps of 2 handed swings
2 burpees after each set of 8
Medium
5 sets of 12 reps of 1 arm swings
2 burpees after each set
Light
2 sets of 3 minutes of 30 second intervals of Left arm, Right arm, & 2 handed swings

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

Wednesday, December 6, 2017

12/6/17

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 5, 2017

12/5/17

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 4, 2017

12/4/17

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 3, 2017

12/3/17

SEAL Sunday # 251.. 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 2, 2017

12/2/17

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
10 BB Snapdowns
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
10 BB Clean and Front Squat

10 Jump Squat
20 Crunch

Period 4
10 BB Hi-Pulls
10 BB Spins
20 High Knees


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

Friday, December 1, 2017

Thursday, November 30, 2017

11/30/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit of Bulgarian Bag and Kettlebell 10s.  Try and go a bit heavier with your kettlebell today.  It is a full body circuit designed to keep your heart pumping and burn out that fat..

10 sets of 10 reps each

2 Handed Kettlebell swings (Heavy)
Bulgarian Bag Thrusters (Heavy)
10 Push-ups



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

Wednesday, November 29, 2017

11/29/17

Warm up today with joint mobility and dynamic movement.  Throw in a few yoga movements as well just for good measure. Slinging steel today.  Barbells if you have access  to them. If not dumbbells or kettlebells are fine.  Just make sure you are using doubles.  Good explosive strength movements followed by conditioning with jump rope.


10 total sets. So go through this sequence twice


5 reps power cleans
1 min jump rope 
5 reps double kettlebell snatch
1 min jump rope 
5 reps back squat
1 min jump rope 
5 reps dead lift
1 min jump rope 
5 reps each side floor wipers
1 min jump rope


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

Tuesday, November 28, 2017

11/28/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be on the clock utilizing the Tabata protocol in series of strength and conditioning movements.  The theory behind the this timed training is to mimic "game like" situations.  Go for broke, and leave nothing in the tank to up your conditioning levels. 
From Wikipedia:
"A version of HIIT was based on a 1996 study[8] by Professor Izumi Tabata (田畑泉) et al. initially involving Olympic speedskaters.[9] The study used 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles)."

8 rounds of 20 seconds of work / 10 seconds of rest
step ups
ropes
swings
BB jump squats
medicine ball smashes
frog hop squat thrusts


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

Monday, November 27, 2017

11/27/17

Warm up with joint mobility and dynamic movement.  Today is a simple body weight circuit.  You can do this out side or on a treadmill if you want.  It is a great cardio/conditioning workout.

8 rounds

Run 200m
50 body weight squats
40 bench dips
30 crunches
20 push ups
10 sit outs

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

Sunday, November 26, 2017

11/26/17

SEAL Sunday # 250.. 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, November 25, 2017

11/25/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate training session.  All you need is some space and an appropriate Olympic plate.  Pick a few movements and put them into a quick and effective full body circuit.  This will work your grip, your endurance, and your entire body.  So get after it today!!

5 Rounds

10 Reps each w/ Plate

Thrusters
Halos 5L/5R
Curl
Split Jump / Press Combo 5L/5R
Bent Over Row
Burpees ( Bodyweight only - No Plate ;-) )

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

Thursday, November 23, 2017

11/23/17

Happy Thanksgiving!!! Today we work, and then we feast!! Fun, Family, Food, and Football.  It's going to be a great day.. Think about 1 thing that you are thankful for this year, and focus on that during today's training session.  We are going to hit a Bulgarian Bag / Kettlebell team session.  Since historians can't really pinpoint when the first Thanksgiving Day was, we'll wing it. 

1600 reps +21 extra mystery reps = 1621 (roughly the first year of Thanksgiving) 


400
Single Clean and Jerks /
BB Snap Downs

400
Single Arm Row /
BB Hi-Pull 

400 
Reverse Lunge/ 
BB Front Squats

400 
Single Arm Swings /
BB Spins

21
BB Burpees

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