Monday, December 31, 2018

12/31/18

Last training session of 2018!! 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.. 

Sunday, December 30, 2018

12/30/18

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..

Saturday, December 29, 2018

12/29/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today, for something a bit different and fun, we are going to roll the dice.. Pick six bodyweight exercises and make each one correspond to a number on a die followed by 5 heavy kettlebell swings.

For example : Roll a 6, perform 10 dips, perform 5 swings.. roll again.. etc.. etc..

20 minute time cap

5 Heavy kettlebell swings after each movement

10 Reps per roll

#1 Push-ups
#2 Sit-ups
#3 Jump Squats
#4 Sit-outs
#5 Burpees
#6 Dips

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

Friday, December 28, 2018

Thursday, December 27, 2018

12/27/18

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.. 

Wednesday, December 26, 2018

12/26/18

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... 

Tuesday, December 25, 2018

12/25/18

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..

Monday, December 24, 2018

12/24/18

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..

Sunday, December 23, 2018

12/23/18

Happy Birthday Mom!!  Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an 10 exercise chipper.  After each movement, perform 8 burpees.  This is a tremendous way to pack a ton of volume into a short span of time.  So push hard and enjoy..

8 burpees after each movement +1
20 Squats
20 Swings
20 BB Spins
20 Sit-Ups
20 Sit-Outs
20 Jerks
20 Snap Downs
20 KB Cleans
20 Push-ups
20 SCDL
Cool down, have a nice day...  El Rey always..

Saturday, December 22, 2018

12/22/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate kettlebells and bodyweight movements in a multi-round format.  It has been my experience that this is a great way to pack a ton of volume into a short period of time.  Get ready to sweat and get after it today!!

6 minutes of calisthenics 
 As many rounds as possible in 20 minutes.. Rest when you need to rest.

10 swings L/R
5 squat thrust
10 clean and front squat L/R
5 jump squat
10 snatch L/R
5 walkouts
10 hi-pulls L/R
5 SEAL push-ups
10 Russian twist L/R
5 full body crunch 


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

Friday, December 21, 2018

Thursday, December 20, 2018

12/20/18

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a 20 minute go with as many rounds as possible.  I like these because you really can push yourself.  Just you against the clock.  Of course, we don't sacrifice technique and form to get the reps.. Make sure that you  are doing things the correct way to avoid injury.

20 minutes AMRAP

250m row
5 Barbell squats (w/ your own body weight on the loaded on the bar)
5 Pull ups (use assistance if needed)
10 Barbell push press
10 Fitball smashes 5L/5R 


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

Wednesday, December 19, 2018

12/19/18

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a simple workout.  All you need is a jump rope, your own body weight, and a kettlebell.  Time to prepare for all the goodies and Christmas Cheer.. Jumping rope is one of the sneaky hard exercises that really forces your whole body to work.  If you can't jump rope for a sustained period of time, or if you don't have access to an airdyne bike, do jumping jacks. Try and do this with as little rest as possible.

10 rounds

30 seconds Airdyne sprint, jump rope, or jumping jacks
20 kettlebell clean and jerks 10L/10R
20 push ups
20 lunges 10L/10R


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

Tuesday, December 18, 2018

12/18/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today, I went to the archives and dug up an oldie but a goodie.. We are going to hit a 5 round full body go... Up the ladder incrementally.  Make sure that you work the kinks out, and then get right to work. 

5 rounds

5 Double Thruster
10 Burpees
15 Suit Case Dead Lift
20 Hand 2 Hand Swing
25 Knees to Chest Crunch


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

Monday, December 17, 2018

12/17/18

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 16, 2018

12/16/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell circuit.  5 reps and 5 different movements all as a part of one set.  This will mix together strength, conditioning and endurance.  As always, focus on quality reps, NOT speed.  Slow is fast and fast is slow... ;-).. Try to get through it with as little rest as possible.

10 Rounds

(Short reps maybe try a challenging weight)

5 Swing L
Jerk L
5 Hi 
Pull / Catch / Squat 
5 Swing R
5 Jerk R


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

Saturday, December 15, 2018

12/15/18

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..

Thursday, December 13, 2018

12/13/18

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.. 

Wednesday, December 12, 2018

12/12/18

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 Hang cleans
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 11, 2018

12/11/18

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...

Monday, December 10, 2018

12/10/18

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..  

Sunday, December 9, 2018

12/9/18

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.. 

Saturday, December 8, 2018

12/8/18

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.. 

Friday, December 7, 2018

Thursday, December 6, 2018

12/6/18

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.. 

Wednesday, December 5, 2018

12/5/18

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.. 

Tuesday, December 4, 2018

12/4/18

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 3, 2018

12/3/18

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..  

Sunday, December 2, 2018

12/2/18

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

20 Minutes AMRAP

10 Swings
10 Bent Over Row
10 Sit-ups

20 Mountain Climber
30 Squats
10 Push-ups

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

Saturday, December 1, 2018

12/1/18

Warm up with joint mobility, foam roller, and dynamic movement.  Today is FIST family member Uncle Bs birthday.. 53 + 1 burpees to start to make it an even 54.  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..

Friday, November 30, 2018

11/30/18

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

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

Namaste.. El Rey always.. 

Thursday, November 29, 2018

11/29/18

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
30 seconds jump rope 
5 reps double kettlebell snatch
45 seconds jump rope 
5 reps back squat
1 min jump rope 
5 reps dead lift
45 seconds jump rope 
5 reps each side floor wipers
30 seconds jump rope

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

Wednesday, November 28, 2018

11/28/18

Warmup with joint mobility, dynamic movement and foam roller.  Today we we are going to hit a body weight EMOTM workout.  4 periods of  7 minutes with no rest in between. This is tough conditioning session.  To make it more interesting, you have to add 2 reps to each exercise after each minute.  For example : 1st minute 3 push ups.. next minute 5 push ups.. then 7.. etc..  So get rolled out and get ready to crush it.
 
Period #1
( Remember +2 after each minute)

3 push-ups
6 sit-outs
5 squats

Period #2

5 Burpees

Period #3

10 split jumps
10 crunch

Period #4

10 gorilla jacks
5 push-ups



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

Tuesday, November 27, 2018

11/27/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate workout.  All that is needed is a 25-35-45 pound plate.  If you don't have access to a plate, use a kettlebell or dumbbell.  We are going to mix in timed sets along with sets of reps to mix it up a bit today.  Enjoy..


Round 1
Tabata style 8 rounds 20 seconds on / 10 seconds off 

Squat
Halo
Press
Clean & Jerk
Axe Chops

Round 2
3 Rounds of : 
15 Reps of each

Trunk Twists
Upright Row
Bent Over Row
Triple Crush
OH Squat

    


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