12/7/19

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.. 

12/6/19

Yoga with Lesley Fightmaster..   Stress reliever..

https://www.youtube.com/watch?v=YVLddIO9Or8

Namaste..  El Rey always.. 

12/5/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight blast.  Just a circuit of simple movements to get the blood going and the build up some agility, coordination, and have a little fun.

5 rounds

10 yds bear crawl
50 squats
10 yds scorpion crawl L
40 sit-outs (20L / 20R)
10 yds scorpion crawl R
30 split jumps
10 yds of burpee broad jumps
20 push ups
10 yds of frog hops
10 full sit ups

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

12/4/19

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.. 

12/3/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT it.. Tabata style timing with 8 exercises done in succession for 8 rounds.  20 seconds of work and 10 seconds of rest done circuit style.  We will mix bodyweight and kettlebells to really bust out a good sweat.

8 Rounds
20 seconds on 10 seconds boxer shuffle (don't stop moving)

Swings
Burpees
Figure 8 / static hold
Split jumps
Goblet squats
Plank Hold
Push Press L

Push Press R

Get after it..

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

12/2/19

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

6 minutes Calisthenics

20 Minutes AMRAP

10 Goblet Squats
10 Push-Ups
20 Sit-Ups
20 Swings
30 Bent Over Row
30 Mountain Climbers

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

12/1/19

Warm up with joint mobility, foam roller, and dynamic movement.  Today is FIST family member Uncle Bs birthday.. 54 + 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..