5/31/12

Warm up with joint mobility and dynamic movement.  Today we are going to hit the clubbells.  They are a great grip building, muscular endurance, and cardiovascular tools.  This is just another odd object to mix up your training, and they can put it on you..

10 reps per hand for 10 rounds

swing
side swing
torch press
halos
shoulder casts
pull over / squats
twists
side snatch
mills
rear lunge flag drive

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

5/30/12

Feeling a little beat down today... So, I hit up my Qi Gong dvd for some restorative energy.. Today, do the same... or yoga..

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

5/29/12

Warm up with joint mobility and dynamic movement.  Today we are going to do ladder sets. You begin with 1 rep through the sequence until you get to 10.  It is a great strength and conditioning training method.  We are going to incorporate kettlebells, body weight and running today.

1-10

100m run
snatch  L/R
pull up
push up
front squat L/R
SCDL

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

5/28/12

Warm up with joint mobility and dynamic movement.  Today we are going to do the El Diablo 6 with the body bag. 6 rounds of 6 exercises for 6 reps each exercise.  It is one of his favorites.  Also, he has devised a special Memorial day tribute which he is keeping secret from all us.  It is intended to honor those who give so much to protect our freedom.

6 rounds of 6 reps

Hammer curls
Spins
Jump squats
Snap downs
Push ups
Doughnut swings

El D's Secret Special Finish

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

5/27/12

Warm up with joint mobility and dynamic movement.  Kettlebell weight day.  Whatever your kettlebell weighs, that is the number of reps you have to perform for each exercise.  The rub is you have to do that amount of reps for each arm.  For example, if I use a 44lb kettlebell, I have to do 44 reps on EACH arm before I have completed the set. Oh, and there is no switching hands until you have completed your reps for the exercise.

upright row / sumo squat
cleans
1 arm swings
clean and jerk
chest press

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

FIST WOD 5/26/12

5/26/12

Warm up with joint mobility and dynamic movement.  Today we are going to do 8 - 3 minute mini workouts with a short break in between periods.  We will utilize body weight, kettlebells, and clubbells to give ourselves a full body fat burning conditioning workout.

3 minutes of work / 30 seconds rest
Each period is broken down into 3 exercises done as many times as possible in the allotted time. 2 times through for a total of 8 sets.

Period 1
10 swings
5 half burpees
10 cossack squats

Period 2
10 seal push ups
20 side crunch / leg lift 10L/10R
10 one arm kettlebell row

Period 3
10 star jumps
20 clubbell halos 10L/10R
20 flutter kicks

Period 4
20 snatches 10L/10R
10 gorilla jacks
10 sit outs

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

5/25/12

Rest today.. work tomorrow..

El Rey always..

5/24/12

Warm up with joint mobility and dynamic movement.  Today is a strength day.  5x5s with a little fun twist thrown in for good measure. After each barbell set, do 20 rope or hose waves.  I have an old hose that leaks, so rather than throw it out, it has become 100 feet of awkward material to move.

5 sets of 5
After each set of barbells, 20 rope/hose waves

Barbell squats
Barbell cleans
Hex-bar dead lifts
Barbell bent over row
Barbell press

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

5/23/12

Warm up today with joint mobility and dynamic movement.  We have to begin today's workout with 40ish burpees to celebrate CFO Susie's birthday!!  So get warmed up and get after it today.  Today we are going to hit the Body Bag

Jim Gruenwald 1000
40-30-20-10

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 always..

5/22/12

Warm up with joint mobility and dynamic movement.  Today is EL D's tabata Tuesday.  Tabata training is an all out go for 20 seconds, rest for 10 seconds and then repeat 7 more times for a total of 8 sets.  EL D has chosen some of his favorites for us today.  Make sure max effort on each set.  Hold nothing back.

20 seconds on / 10 seconds off  - 8 rounds

medicine ball slams
push ups
trx knee tucks
box jumps
pull ups / dips
row machine

5/21/12

Warm up with joint mobility and dynamic movement.  We won't let the rain get us down after such a beautiful weekend.  Back to basics today with 2 minute drills.  Great over all endurance workout.  "Rest" will be ab work in between sets.

3 rounds

2 minutes of work  / 45 seconds of "rest"

Snatches

Presses
Front squats
Windmills
Cleans

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

5/20/12

Warm up with joint mobility and dynamic movement.  Although flipping the massive tire would be fun this morning, we have to bust through a quick one today.  Plus can't give the neighbors yet another reason to dislike me.. Lol..  Simple today.. 3-4 elements.

10 rounds
200m run
20 2 hand swings (challenging but not max weight)
10 push ups
20 flutter kicks

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

5/19/12

Warm up with joint mobility and dynamic movement.  Today is going to be a mix of body weight, kettlebells, and cardio.  A kitchen sink like workout.  We are going to put them into the belnder and see what we come up with today.  One thing is for sure, we will be working hard.

5 rounds

1 minute jump rope
30 kettlebell lunges
10 star jumps
20 kettlebell hi pulls
10 seal push ups
10 triple crush
10 knees to elbows

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

5/18/12

Rest day.. Enjoy..

                                                                                       El Rey Always..

5/17/12

Warm up with joint mobility and dynamic movement.  Focus on those hips and shoulders.. Once again from out of the shadows appears EL D and his devious deck of cards.  He has made it a bit more difficult, only choosing 4 exercises for a total of 13 rounds of non stop fun.  So, let's get going...


52 cards divided by 4 exercises = 13 rounds
Face cards = 10 reps
Aces = 11 reps

2 handed swings
burpees
seated floor press L/R
goblet squats

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

5/16/12

Warm up with joint mobility and dynamic movement.  After yesterday's long cycle, everyone should be sufficiently warmed up for today's workout.  Simple full body circuit today.

20 seconds on 10 seconds off
5 rounds .. rest .. repeat

Box jumps
Front squats
Rope waves
Medicine ball smashes
Back extensions
Dips

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

5/15/12

Warm up with joint mobility and dynamic movement.  Today is a full body strength and endurance workout.  2 movements that hit every muscle in your body.  Long Cycle Clean and Jerks.  This is a great go to workout if you don't have a tremendous amount of time, but want to really get after it and push yourself.

Doubles
Take 30-45 seconds rest in between sets
3-5-7-9-11-13-15

Singles
10 minutes (1 minute single arm intervals)

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

5/14/12

Warm up with joint mobility and dynamic movement.  Make sure you are good and warmed up, then grab your body bag.  Today we will be running and exercising.  A very strong conditioning workout.  The awkwardness of the bag will force you use all of your core stabilizers to keep your balance.  Plus the additional weight will add extra fun as well.

4 rounds

1/4 mile run w/ body bag on your shoulders
20 spins
20 press
20 snap downs
20 push ups
20 hi pulls

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

5/13/12

Warm up with joint mobility and dynamic movement.  Today we are in EL Diablo's capable hands.  I do not know what he has planned.  I am sure it will be devious and difficult.

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

FIST bodyweight workout

5/12/12

Start off with joint mobility and dynamic movement.  Then job #1 is 17 burpees for FIST family member Mo!!  Happy Birthday!!  Today we are going to hit a body weight workout.  There will be a little kettlebell sprinkled in, but a good tilt nonetheless. 

10 Rounds

(all body weight unless specified)

10 split jumps
15 push ups
25 squats
20 heavy kettlebell swings
10 chest to bar
25 situps
10 dips

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

5/11/12

Rest day... Enjoy.

El Rey always..

5/10/12

Warm up with joint mobility and dynamic movement.  Today set the clock for 20 minutes and rock as many rounds of the workout below as possible.  It will be a full body go, but first, Happy Birthday to Clare and Emma!! So that means 34 Burpees total.. Get ready, and get after it...

20 minutes amrap

200m row or 200m run 
5 barbell power snatch
10 TRX pistol squat (5L/5R)
15 seal push ups
20 2 handed swings

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

5/9/12

Yoga...

Namaste..                                                       El Rey always..

5/8/12

Warm up with joint mobility and dynamic movement.  We are going to hit the wood chipper today.  1 round of 40 reps per exercise.  400 total reps.  So get good an warmed up and let's get after it today..

1 round
40 reps each

Suitcase dead lift
Suit case lunge (20 L/ 20R)
2 handed swing
Hi-pulls (20L / 20R)
Chest press
Double bent over row
Heavy single clean (20L / 20 R)
Goblet squat
Snatch (20L / 20R)
Suitcase dead lift

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

5/7/12

Warm up with joint mobility and dynamic movement. Sled, rope climbs, and kettlebells today.  It is a fun strength and conditioning workout.  It will force you to use your whole body, and push yourself hard.

5 rounds

10 double dead cleans
1 rope climb
10 double front squat
1 rope climb
25 yd sprint

5 rounds

25 yard sled push
25 yard sled pull
20 sledge smashes
50 jump ropes

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

5/6/12

Take today and reflect on someone or something that has affected your life in a positive way.  It could be a person, a pet, or an event.  They could be alive or have passed away.  Just think about what this person, pet or event meant to you and how he/she/it made you the person you are.

 John 11:25-26 “Jesus said unto her, I am the resurrection, and the life: he that believeth in me, though he were dead, yet shall he live. And whosoever liveth and believeth in me shall never die.”

Happy Birthday Dad, I miss you..

                                                                        El Rey always

7 minute kettlebell / body weight

5/5/12

Warm up with joint mobility and dynamic movement. We are going to break up the workout into 7 minute periods.  We will do 3 periods of work with 2 minutes of rest in between.  Simple 3 exercises, short reps, but as many times as possible in the 7 minute period.

7 minutes on /  2 minutes off

Period 1
10 pushups
10 front squat / kicks 5L/5R
20 bent over rows 10L/10R

Period 2
20 clean and jerk 10L/10R
20 russian twist
10 push ups

Period 3
10 snatch 5L/5R
10 push ups
10 one legged dead lift 5L/5R

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

5/4/12

Warm up with joint mobility and dynamic movement.  Then.. rest..

Have a nice day..                                                            El Rey always..

5/3/12

Yoga with Esther.  Check out yogatic channel on youtube. http://www.youtube.com/user/yogatic?ob=0&feature=results_main

Full length classes..

Namaste...                                                            El Rey always..

5/2/12

Warm up with joint mobility and dynamic movement.  Get yourself jump started today.  Bulgarian body bag day.  Get your grip and stamina ready because we are going to hit it hard.  Ladder down with burpees.  Make sure that you rest 2-3 minutes in between each round.  This is a really tough one today.

3-5 rounds

50 spins
5 BBB burpees
40 presses
5 BBB burpees
30 squats
5 BBB burpees
20 snap downs
5 BBB burpees
10 push ups
5 BBB burpees

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

5/1/12

Warm up with joint mobility and dynamic movement.  Today we are going to do a 40/20 circuit.  40 seconds on 20 seconds off.  Just a good 3 part workout. Strength, endurance and conditioning.  You just pick 5 or 6 exercises, and get after it.  Take 60 seconds res in between rounds.

5 rounds

Row machine
Sumo squat / upright row
Sit outs
Pull ups (assisted)
Hex bar dead lifts (moderate)

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