7/31/13

Warmup with joint mobility, dynamic movement, and foam roller. Hitting the dungeon today for a heavy bag and calisthenic training session.  If you don't have access to a heavy bag, grab two small dumbbells, or even to cans of soup to use as resistance and shadow box.  Believe me, it'll be harder than you think.

10 rounds

30 seconds heavy bag (punch, kick, elbow)
30seconds shadow wrestling (shots, sprawls, fakes, downblocks, footwork)
20 push ups
20 sit ups
20 cossack squats

Cool down, have a nice day.. El Rey always..  4400 to go..

7/30/13

Warmup with joint mobility, dynamic movement, and foam roller.  Chalk up.. Meat grinder today.  3 sets of non-stop kettlebell movements.  This is a full body strength and conditioning go.  Make sure that as you get fatigued, you focus on keeping your form.  Breakdown in form leads to bad habits and injuries.

8 reps of each (single arm)

Set #1
swing
clean and press
swing
clean and front squat
swing
snatch
swing

Set #2
clean and press
swing
clean and press
clean and front squat
clean and press
snatch
clean and press

Set # 3
clean and front squat
clean and press
clean and front squat
swing
clean and front squat
snatch
clean and front squat

Cool down, have a nice day..  El Rey always..  4500 to go..

7/29/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the road.  Simple.  5k time trial.  Try and run 3.1 miles as fast as you can.  When you have completed the run, keep the clock going.  You have to complete a body weight circuit as well.  For example, if you complete the run in 25 minutes and the body weight movements take you 8 minutes, your time for the workout is 33 minutes.

5k run

100 air squats
100 push ups
50 pull ups

All for time.

Cool down, have a nice day.. El Rey always..  4600 to go..

7/28/13

SEAL Sunday # 51... To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @SEALStrongFit on twitter.

Cool down, have a nice day.. El Rey always.. 4700 to go..

7/27/13

Today we are going to go through some High Intensity Interval Training or HIIT.  We will utilize ropes, body weight, and kettlebells.  Push yourself through each interval, focus on each movement so you can get the most out of it.  This is a fun and challenging way to train.  Gets your heart and muscles pumping..

30 seconds of work 15 seconds of rest
3-5 rounds of each

#1

Ropes
Box jumps
Swings
SCDL
Ring Rows

#2

Ropes
Presses
Chain pushups
Goblet Squats
Dips

Cool down, have a nice day..  El Rey always.. 4800 to go..

7/26/13

Rest Day..

El Rey always..  4900 to go..

7/25/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a explosive strength workout.  We will throw a bit of conditioning in too.. Always gotta improve your cardio.. Everyone's favorite, rope climbs, sledge hammer smashes and kettlebells.  Throw those three elements together, and you have a kick ass training session.


 Take rest as needed in between rounds

5 heavy snatch L
5 heavy snatch R
5 heavy lunge L
5 heavy lunge R
5 clap push ups
5 sledge smash L
5 sledge smash R
1 rope climb

Cool down, have a nice day..  El Rey always..  5000 to go..

7/24/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to carry, pull, and push.  Load up the sled, grab some weights, or a sandbag and let's hit it.  Time under tension. "Get comfortable being uncomfortable."  Its the best way to break through mental barriers.


 5 rounds

25 yard sled push
25 yard sled pull
25 yard farmer's carry
25 yard rack walk
25 yard overhead carry
25 yard see-saw press
25 yard tire flip
25 yard farmer's carry

Cool down, have a nice day..  El Rey always..  5100 to go

7/23/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do 2 twelve minute mini workouts.  3-4 exercises in an AMRAP format.  As with yesterday, form always super cedes speed.  We want quality reps.  That said, make sure you push yourself.  Only you know if you are giving 100%.  We will be utilizing bells, body weight, and bags.. Crush it today..

Each round is 12 minutes AMRAP
1-2 minute rest in between rounds

Round 1

7 SEAL Push ups
5 Hi-Pull L
5 Hi-Pull R
7 Kettlebell jump squats

Round 2
7 Spins L
5 BBB Snatch
5 Press
7 Spins R

Cool down, have a nice day..  El Rey always..  5200 to go..

7/22/13

Warmup with joint mobility, dynamic movement, and foam roller.  Body weight ladder circuit today.   Rep range is 4-6-8-10.  Form always super cedes speed.  Always make sure that you are focusing on form to avoid potential injury.  This is a great strength and conditioning go. Take rest as needed in between rounds.

3 rounds:
Rep range
4-6-8-10

Ab wheel
Box jump
Chin ups
Medicine Ball smash
Burpee
Dips

Cool down, have a nice day... El Rey always..  5300 to go..

7/21/13

SEAL Sunday # 50... To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @SEALStrongFit on twitter.

Cool down, have a nice day.. El Rey always.. 5400 to go..

7/20/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Body Bag circuit.  Multiple exercises, no rest, 100 reps per round.  As I have stated in previous posts, the BBB is a tremendous strength and conditioning tool.  It is very versatile, and if used consistently, you can really reap the benefits of training with it.  We try and train with the bag at least 2 times a week.  So get warmed up and get after it..

5 Rounds

Take 60-90 seconds rest in between rounds

20 spins 10L/10R
20 axe choppers 10L/10R
20 clean and front squat
20 shoulder press
20 snap downs

Cool down, have a nice day.. El Rey always.. 5600 to go..

7/19/13

Rest day... Enjoy..

El Rey always...  5700 to go..

7/18/13

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a 5x5 strength day.  5 exercises 5 sets of 5 reps for each.  This is a nice old school gym type work out.  If you have a partner, it is even better.  Just alternate sets.  Make sure that you are pushing yourself weight wise.  Moderate to challenging weights.

5 sets of 5 reps for each

Front Squat
Double Dead Clean
Double Jerk
Double Hi-Pull
Single Arm Dead Snatch (5L / 5R)

Cool down, have a nice day.. El Rey always..  5800 to go..

7/1713

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Turkish Get Up training session.  We are going to mix in some heavy bag work, and body weight movements as well.  Just like to mix it up every now then by training in the dungeon of FIST HQ. Simple and effective full body training session.

10 rounds

3 Heavy TGU L
3 Heavy TGU R
10 Sitouts
10 Spiderman push-up   http://www.youtube.com/watch?v=RmMF3Qyxrcs
30 Seconds Heavy Bag Work or Shadow Box

Cool down, have a nice day.. El Rey always.. 5900 to go..

7/16/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today is everyone's favorite.  EL D card flip.  Pick 4 exercises, assign each one a suit in a deck of cards (i.e. squats = spades, heart = pushups), and do the corresponding number of reps that is on each card.  Face cards are 10, Aces are 11, and jokers are 100.  Enjoy

EL D Card Flip

Goblet thruster
SEAL Pushups
Split jumps
Swings

Joker #1
100 cleans
Joker #2
100 crunches

Cool down, have a nice day... El Rey always.. 6000 to go..

7/15/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today is a mental test.  Push through the elements (in the Northeast hazy, hot, and humid weather) and get today's training done.  It is a simple session.  All you need is a 3 mile course.  Try and guesstimate each half mile.  Remember, hydrate prior to exercise.  This week is going to be brutal with the heat.

6 rounds
Run 1/2 mile
10 burpees

50 flutter kicks

Cool down, have a nice day..  El Rey always..  6100 to go..

7/14/13

SEAL Sunday # 49... To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @SEALStrongFit on twitter.

Cool down, have a nice day.. El Rey always..  6100 to go..

7/13/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an Olympic plate training session.  This training session comes from Epic Workouts.  It based off a workout from MMA legend Randy Couture.  It was suggested to me be a friend of mine, so why not give it a go.. Make sure that you focus on form rather than speed.  This is the link http://www.youtube.com/watch?v=bldXM31PO2g  

5 rounds

10 Bicep Curls
10 Tricep Extensions
10 Halos L
10 Halos R
10 Upright Row
10 Thruster
10 1 arm row L
10 1 arm row R
10 Burpees w/ plate

Cool down, have a nice day..  El Rey always..  6200 to go..

7/12/13

Yoga with Katie.. 

http://www.youtube.com/watch?v=4b9nI7qs82k

Namaste...  6300 to go..

7/11/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit straight up conditioning.  Sprints and burpees.  Very simple.  If you have access to a track, that's is optimal, but if you don't, just be honest with yourself about the distances.  We are going to hit a short sprint workout from the University of Florida track team.  The running combined with burpees should make for interesting feedback.  Since this is our first go with this, I cut some of the reps down a touch, but it looks pretty brutal.. Fun stuff..

After each sprint, 3 burpees
Take rest as needed in between sets

3x20 yards
3x30 yards
2x40 yards
3x30 yards
3x40 yards
2x50 yards
1x60 yards
5x30 yards

Cool down, have a nice day..  El Rey always..  6400 to go..

7/10/13

Warm up with joint mobility and dynamic movement.  Add a few extra minutes of calisthenics as well to get your sweat going.  Kettlebell training today.. Strength and endurance packed into one challenging workout.  Complete each exercise before moving on to the next one.  Try and go as quickly as possible without sacrificing form.


50 swings
50 goblet cossack squat
50 squat thrusts
50 snatch
50 sumo squat / upright row
50 vee-ups

Cool down, have a nice day.. El Rey always..  6500 to go..

7/9/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT circuits.  30 seconds on 10 seconds off.  Full body training session.  This style of training mimics athletic competition with the stops and starts, as well as the anaerobic/aerobic training.

3 rounds

30 on / 10 off

Ropes
TRX row
Box jumps
Medicine Ball Smash
Ab wheel
Double kettlebell press

Cool down, have a nice day.. El Rey always.. 6600 to go

7/8/13

Warm up with joint mobility and dynamic movement.  Body weight day today.  Pick a couple of exercises and bang them out for multiple reps and sets circuit style.  Or you can start low on reps and work up to higher reps or vice versa.  Either way, using your own body weight helps with over all strength and body awareness.

2 sets of 5 rounds of 10 reps per exercise
(rest 2-3 minutes in between rounds. no rest during the set)
push ups
chest to bar
pull ups
dips
squats

Cool down, have a nice day.. El Rey always.. 6700 to go..

7/7/13

SEAL Sunday # 48... To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @SEALStrongFit on twitter.

Cool down, have a nice day...  El Rey always..  6800 to go..

7/6/13

Warm up with joint mobility and dynamic movement.  Shoulders and hips are a little sore from yesterday.. So spend some extra time getting them going.  Today we are going to do 20/10 tabata protocol.  It is 8 sets of one exercise where you work for 20 seconds and then rest for 10 seconds.  The work has to be done as hard as possible.  Usually, by the last set, you are shot.

20 on / 10 off  8 total sets (do not go on to the next exercise until you have completed 8 sets)

seal push ups
single arm thruster
split jumps
heavy swing
heavy bent over row
pilates ab blasters

Cool down, have a nice day..  El Rey always.. 6900 to go..

7/5/13

Rest Day.. Enjoy..

El Rey always..   7000 to go..

7/4/13

Happy Birthday America!!! Today we are going to do a workout that honors the 19 firefighters who gave their lives in service to their community in Arizona.  They were : http://www.theblaze.com/stories/2013/07/02/here-are-the-names-and-stories-of-the-19-firefighters-killed-in-arizona/ Please read the description of each man.  I particularly identify with Travis Carter.  I am amazed at the fortitude that it takes to deliberately put yourself in harms way for total strangers.  So today at FIST we honor the 19.

"The 19" 

19 Sets of 19 Reps
After each set, there is a special movement.

Push ups
Swings
Sit ups
Press L
Press R
Sit-outs
Squats
Mountain climbers
Hip ups
SEAL Push ups
Snatch L
Snatch R
Curls
Figure 8s
Dips
Gorilla Jacks
Cleans L
Cleans R
Crossfit swings

Cool down, have a nice day..  El Rey always..  7100 to go..

7/3/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today load up the barbell for short reps and long sets.  Heavy, medium, light power cleans with pull ups and dips. This is a link to www.stronglifts.com that details all of the benefits as well as tips for beginners.  Check it out, there is a ton of useful info here:  http://stronglifts.com/the-ultimate-beginners-guide-to-power-cleans/

12 total sets

4 sets of 6 reps light power cleans
5 pull ups
5 dips
4 sets of 4 reps medium power cleans
5 pull ups
5 dips
4 sets of 2 reps heavy power cleans
5 pull ups
5 dips

Take rest as need in between sets..  Form not speed here..

Cool down, have a nice day... El Rey always..  7200 to go..

7/2/13

Warm up with joint mobility, foam roller, 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 kettlebell and body weight exercises. So write down as many as you can think of, and then pick out 5 and 5.
Here is my 10.  Do 10 of each. Try and do 5-10 rounds w/alrap.

Love:

2 handed swings
Burpees
Cleans
Snatch
Sit ups


Hate:


Goblet squats
Russian twists
Goblet Cossack squats
Mountain climbers
Triple crush

Cool down, have a nice day.. El Rey always.. 7300 to go..

7/1/13

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5 exercise circuit that will test your muscle and cardio endurance.  You can perform this training session with body weight, kettlebells, dumbbells, or a 45 pound bar.  This will be a full body session.  Remember focus on quality reps.. You are going to be fatigued by the end.

5 rounds

20 push ups or chest press
20 chest to bar or bent over row
20 shoulder press or jump pull ups
20 squats
20 good mornings

Finish up with 5-6 minutes or ab and lower back work.

Cool down, have a nice day... El Rey always..  7400 to go..