FIST WOD 3/31/12

3/31/12

Last day of March is dreary, rainy, and raw Saturday.  HQ is open and ready to help you start the day off right!!
Begin with joint mobility and dynamic movement.  Work the kinks out, and lets get down to business.

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..

3/30/12

Rest day..

3/29/12

Warm up with joint mobility and dynamic movement.  Joint mobility revisited with Steve Cotter : http://www.youtube.com/watch?v=AAPjlomBgmc It is essential that you don't skimp out on this part of your workout.. Preparation before prevents injuries during..  Tabata time today with the BBB.  20 seconds on 10 seconds off for 8 sets.  Your goal is to go as hard as you can in the 20 seconds. Get as many good reps as you can.

20 seconds on / 10 seconds off for 8 sets

Spins (stay in 1 direction for full 20 seconds, and then alternate directions for each set)
Lunges w/ bag on your shoulders
Snapdowns
Press
Jump squats

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

3/28/12

Warm up with joint mobility and dynamic movement.  Stretch out that low back, hips, and hamstring areas after the long cycle workout last night.. Get a good sweat going, and get started.

Simple 20 minute circuit today.
Amrap

5 back extensions
5 chin ups
5 box jumps
5 tire flips (no tire, do SCDL)
1 tire walk around the tire (place hands on floor, feet on tire, use your hands and feet to walk the around tire like a clock)

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

3/27/12

Warm up with joint mobility and dynamic movement.  Focus on the lower back and hamstrings.  Today we are going to focus on clean and jerks.. Heavy, medium, and light done for reps and sets with a body weight exercise thrown in there to keep you focused.  C & J is a great exercise to perform if you don't have a ton of time to work out.  It is a full body exercise from your toes to the top of your head..

Heavy, medium, light

5 sets

3 heavy L/R
3 sit outs
6 medium L/R
6 sit outs
9 light L/R
9 sit outs

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

3/26/12

Warm up with joint mobility and dynamic movement.  Today is very simple body weight workout. It is a fun circuit, and helps reduce stress.  20 minutes as many rounds as possible.

20 mins amrap

10 medicine ball thrusters w/ basketball shot
12 medicine ball smashes
14 seal push ups
16 box side jumps
18 split jumps
20 crunch

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

3/25/12

Warm up with joint mobility and dynamic movement.  Hopefully the rain holds off or we will have to adapt, but after a short jog to the local soccer field, we will be ready to tackle today's fun. Half a field of hell.. If the weather is uncooperative, we will figure out how to make HQ seem like 50 yards..

50 yards of burpee broad jumps
50 yard sprint
20 jerks L/R
20 front squat L/R
50 yard sprint
50 yard body weight walking lunge
30 swings
20 cleans L/R
20 snatch L/R
50 yard sprint
50 yards of burpee broad jumps

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

3/24/12

Warm up with joint mobility and dynamic movement.  Today we will be going with body weight, body bag and kettlebell thrown into the mix. Should be a fun circuit. Descending reps, but 3 rounds of each. Great warm up for tomorrow.


3 rounds 


15-12--9-6-3 reps

BBB spins
Pull ups
Ab wheel
Jump squats
Double kettlebell row



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








3//23/12

Rest..

Kettlebell/Barbell/Bodyweight

Kettlebell/Barbell/Bodyweight

click above for Thursday workout video

 

3/22/12

Warm up with joint mobility and dynamic movement.  Strength and conditioning today. Short reps but 1 long set of 25 minutes. It should be a challenging circuit.  It will get your heart rate up, and get the blood pumping.  So have fun and push yourself!!

25 minutes as many rounds as possible

5 barbell or kettlebell dead snatch
5 barbell or kettlebell dead lift
5 double kettlebell front squat
20 side plank hip lifts L/R

100 mountain climbers, jumping jacks, or jump ropes

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

3/21/12

Yoga with Esther..

http://www.youtube.com/watch?v=b0Bc91_ws94&list=UU_L8rMC2MdfdsZ69w8XZGVg&index=5&feature=plcp

Namaste..                                                                                  El Rey always..

3/20/12

Warm up with joint mobility and dynamic movement.  El D has been quiet lately.. Mostly he has been behind the camera filming and taking pictures for his budding production company.  Today he comes out in full force for 52 pick up.. EL D CARD FLIP.. It has been a while, but time to start spring off right..

5 exercises + 10 rounds = 50 cards

Last 2 cards are abs exercises

use 1 kettlebell

example : if you flip a 5, you do 5 reps L and R for snatch, jerk, or clean

Figure 8 / static hold
Snatch
Clean
Jerk
Jump squat w/ kettlebell

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

Monday Circuit

Monday Circuit
click the link above for Monday's workout video