12/31/2023

Happy New Year!!!!  Last training session of 2023!! Lets make it a good one.    Start thinking about those 2024 fitness goals.. First we row, bike, or run.. Then, 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.  Finally row, bike or run.. So choose your movements wisely and get after it!!

Row 1,000M (Keep split time as low as possible), bike 5 Miles, or run 1 Mile

20 seconds on 10 seconds off

Push-ups
Heavy swings

Feet to hands
Jerks

Snatch
Split jumps

Goblet squats
Sit-outs

Row 1,000M, bike 5 Miles, or run 1 Mile

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

1/30/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the BB.  Simple and effective workout by 2 time Olympian Jim Gruenwald.  It's called the Gruenwald 1000.  Check it out on www.suples.com .  It is 10 exercises in a 40-30-20-10 format.  Take rest as needed in between sets.  It is a brutal mental as well as physical test.

Jim Gruenwald's 1000 Rep Work Out

4 sets of 10 exercises with reps in order 10, 40, 30, and 20. The first set of 10 exercises done 10 times each as a warm up. After each set is done I normally take a 1-3 min break to get water. There is no stopping until the 10th exercise of each set is done.

The 10 exercises are:
1) Spins (reps are split to half each direction)
2) Snap downs
3) Good mornings (bag on shoulders)
4) Body Twist (bag on shoulders)
5) Squat jumps (bag on shoulders)
6) Military Press (long handles) (Can substitute push press with short handles)
7) Hammer Curl (Can substitute regular curls)
8) High Pulls
9) Sit ups
10) Push ups

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

12/29/2023

 Full body stretch and strengthening yoga/pilates with Roxanne 

https://www.youtube.com/watch?v=1EqYL5HRjmw&list=PL9_XVFzYc03-Lyphd6uViX1-lF9io4Hlc&index=3  

Namaste.. El Rey and Manny always.. 

12/28/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a FitBall combos.  Several sets of 2 FitBall movements blended together for one cohesive flowing movement.  This is a great core/grip/endurance/strength training session.  Very simple in design.  Use your timer and work for 40 seconds and rest for 20 seconds.  


FB Spin  /Arm Throw Combo
Swing Squat / FB Smash Combo
FB Smash / Duck Under Combo

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

12/27/2023

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 and Manny always..

12/26/2023

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.. Rowing, jump rope or ADB are some of those sneaky hard exercises that really force your whole body to work. Try and do this with as little rest as possible.

10 rounds

1 minute row, jump rope, or airdyne bike 
20 swings
20 push ups
20 thrusters 10L / 10 R

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

12/25/2023

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 and Manny always..

12/24/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Twas the day before Christmas.. Great time to remember 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 and Manny always..

12/23/2023

Happy Birthday Mom!!  Thank you for all of your lessons. Work hard, do your best, be honest and trustworthy.. Most of all "Be kind to everyone you meet.." Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an 10 exercise chipper.  After each movement, perform 10 burpees.  This is a tremendous way to pack a ton of volume into a short span of time.  So push hard and enjoy..

10 burpees after each movement 

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 and Manny always.. 

12/22/2023

 Yoga with Charlie.. Hip Opening release..

Namaste.. El Rey and Manny always.. 

12/21/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a single kettlebell flow.  Make sure that you choose your bell wisely.  Once we start, there will be no rest until you finish the sequence on both arms.  Get loose and get after it.

3-5 Rounds

10 SEAL Push-ups
Then go through this flow 5X before switching arms
Row
Swing
Clean & Jerk
Snatch
Squat
OH Lunge

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

12/20/2023

 Warmup with joint mobility, dynamic movement, and foam roller.  Santa is making his list and checking it twice.  Make sure not naughty and for sure be nice.  Climbing in out of the sleigh, carrying all of the toys to the good girls and boys, and sliding down all of those chimneys is easy for Santa, but I think he trains to stay ready..  :-)..

Santa Bootcamp 

5 Rounds

10-20-30 yard Farmers Walk (suicide style 10yd up and back 20 up and back 30 up and back no rest)

20 BB Thruster / 20 Jump Squat combo

20 3 count Mountain Climber / 20 Plank Up Down combo

50 Battle Rope Waves

20 Walkout / Push up combo 

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

12/19/2023

Warmup with joint mobility, dynamic  movement, and foam roller.  Today we are going to hit a brutal bodyweight training session.  There will be no weights involved.  There will be a mental test.  There are no rep limits.  Just the clock.  So push yourself until the buzzer.

All body weight

1 minute on 10 seconds off

Jumping Jacks
Push Ups
Full Sit Ups
Mountain Climbers
Air Squats
Cossack Squat
Hip Circles
Burpees 
Swimmers
Plank up and downs
Split Jumps
SEAL Push Ups
Table Top Hold 
Squat Thrust
Flutter Kicks

Max pull ups, dips, and chin ups

Cool down, have a nice day..  EL Rey and Manny always

12/18/202

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.

25 minutes AMRAP

500m row
10 BB Jump Squats
10 BB Spins 5L / 5 R
10 Push-Ups
10 SnapDowns  

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

12/17/2023

"Well, in Whoville they say that the Grinch's small heart grew three sizes that day. And then the true meaning of Christmas came through, and the Grinch found the strength of ten Grinches plus two." 

Today we are going to hit a kettlebell strength/endurance session.  Full body go.  45 seconds on / 15 seconds off will add a bit of HIIT to it. 

Figure 8 / static hold

2 handed Swings

Clean and Jerk L

Clean and Jerk R

Goblet Squat 

Romanian Dead Lift L

RDL R

Halos

Hi Pull L

Hi Pull R

Sumo Deadlift

Bent Over Row L

Bent Over Row R

Chest Press L

Chest Press R

Hip Thrusts

Russian Twists

Full Sit Ups

Snatch L

Snatch R 

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

12/16/2023

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

20 Minute AMRAP

25 Yard Sled Drag (Modification: Farmer's walk)

20 Sledge Smashes L/R (Mod Kettlebell Axe Choppers)

20 Single Arm Clean and Press 10L/10R

20 Tactical Lunge

20 Push-ups

20 Swings 10L/10R

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

12/15/2023

Yoga with Adriene.. 

https://www.youtube.com/watch?v=dlkG7LQJjY0

Namaste.. El Rey and Manny always.. 

12/14/2023

 Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to HIIT another Christmas themed training session.  The 8 reindeer that pull Santa's sleigh are tough and in tremendous shape to haul all of those gifts to everyone.  They land and take off constantly!! 

* Rudolph - Row 5,000 M *

5 Rounds 

Dasher - 10 Deadlifts

Dancer - 10 Dumbbell Shoulder Presses

Prancer - 10 Pull-ups

Vixen - 10 V-ups

Comet - 10 Double Kettlebell Cleans

Cupid - 10 Chest Press

Donder - 10 Dips

Blitzen - 10 Burpees

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

 

12/13/2023

 Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some crazy 8s.  8 rounds of 8 reps of 8 exercises...  Great strength and conditioning go.. We will utilize kettlebells, bodyweight, and Bulgarian Bags.  It is a bit of a kitchen sink training session.  So get after it.  Make sure that you don't sacrifice form for speed. Bring the heat!!!! 

8 rounds

8 Double kettlebell cleans
8 Clap Push Ups 
8 BB snap downs
8 Ab wheel
8 Jump Squats
8 Double swings
8 BB arm throw
8 Double kettlebell snatch

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

12/12/2023

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..
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
3 Clean and front squat 
2 Upright Row
1 BB jump squat

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

12/11/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today is super simple. One full body exercise that really taxes the central nervous system.  All you're going to do is st the timer and go.  You can pick your time limits.  I like to do one long set of continuous singles after I have completed 5 on each arm with out switching.  Drum roll... Turkish Get Ups.. This is Steve Cotter's variation on the basic movement http://www.youtube.com/watch?v=uGRBvom4Zrw

20 minutes of TGUs..

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

12/10/2023

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to keep the Holiday theme going with the SANTA workout.  Not an original idea but I thought it looked pretty fun, and of course we will put the FIST spin on it as well.  Put on some Christmas music and get after it.

5 Rounds No Rest 

10 Reps of Each 

The S.A.N.T.A. session

S = Snapdowns

A = Ab wheel

N = Narrow Squats

T = Trap Bar Dead Lifts

A = Arm Throws

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

12/9/2023

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 and Manny always.. 

12//8/2023

 Animal flow yoga.. 

https://www.youtube.com/watch?v=0ODLlKauk3s 

Namaste.. El Rey and Manny always.. 

12/7/2023

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 and Manny always.. 

12/6/2023

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. 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 and Manny always.. 

12/5/2023

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to put multiple Bulgarian Bag together movements to make one rep.  It will be a challenging flow that will tax the grip and force the entire body to work as we push through 50 reps.. Enjoy.. 

1/2 Deck of cards warmup

Black cards are jumping jacks
Red Cards are Cossack squats


FIST BB Blaster

50 Reps

1 Rep includes in succession:

Spin L / Spin R
Snap Down
Power Clean

Front Squat
Press

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

12/4/2023

Warm up with joint mobility and dynamic movement.  Today we hit the FIST version of the "Bear" workout. This link is the FIST version http://www.youtube.com/watch?v=9_320cMZN1Q&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=5&feature=plcp It involves multiple movements to make one rep.

FIST Bear

10 rounds of 5 per side 

We use 1 kettlebell

1 Rep includes in succession:
swing
clean
front squat
snatch
over head squat

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

12/3/2023

Warm up with joint mobility, foam roller, and dynamic movement.  We are going to use just body weight today.  A simple circuit, but very effective full body workout.  Try and get as many rounds as possible in the 15 minutes.  Rest as you need it.

Set your timer for 15 minutes amrap 

5 chin ups
10 seal push ups
5 tuck jumps
5 pull ups 
20 Cossack squats
30 jumping jacks

1 Mile Run finisher

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

12/2/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a single kettlebell training session. All you need is a single kettlebell.  2 minutes of work broken down into 30 second intervals with 30 seconds rest to follow.  Get your timer set and get after it.

2 Minutes on / 30 seconds off
Each interval is 30 seconds

Set 1
Hand to Hand Bent Over Row
Single Arm Dead Clean

Set 2
Hi-Pull
Front Squat

Set 3
Alternating Dead Snatch / Press Combo
Close Grip Push-Ups

Set 4
Put it all together for a massive flow.. All singles

Hand to Hand Row / Single Arm Dead Clean / Hi-Pull / Front Squat / Dead Snatch / Press / Push-up Flow for 3 minutes.

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

12/1/2023

Warm up with joint mobility, foam roller, and dynamic movement.  Today is FIST family member Uncle Bs birthday.. 58 + 1 burpees to start to make it a steady 58.  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 and Manny always.. 

11/30/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going old school.  Time to sling some steel.. Barbell strength sets with a corresponding exercise to create a "super set".. Get a good warmup and get after it..

5 sets of 4-8 reps
Increase weight each set
Minimum of 4 reps so add weight accordingly

Back Squats / Ukrainian Dead Lift
Barbell Rows / Pull ups
Floor chest press / clap push ups
Double kettlebell dead cleans / back extensions
Barbell Curl / Tricep dip

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

11/29/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight circuit with a 20 minute time limit AMRAP style training session.  Multiple exercises to keep it from being too repetitive.  Set your timer and get after it.

20 minutes AMRAP 

• 10 Push-ups
• 5 Chin-ups
• 20 Walking Lunges 10L/10R
• 10 Squats
• 10 Burpees
• 10 Sit-ups
• 5 Pull-ups
• 20 Sit-outs 10L/10R
• 10 Dips

2 - 3 minute periods of Jump Rope

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