11/30/13

Warmup with joint mobility, dynamic movement and foam roller.  Today we we are going to hit a body weight EMOTM workout.  4 periods of  7 minutes with no rest in between. This is tough conditioning session.  To make it more interesting, you have to add 2 reps to each exercise after each minute.  For example : 1st minute 3 push ups.. next minute 5 push ups.. then 7.. etc..  So get rolled out and get ready to crush it.
 
Period #1
( Remember +2 after each minute)

3 Seal push-ups
6 sit-outs
5 squats

Period #2

5 Burpees

Period #3

10 split jumps
5 sit-ups

Period #4

10 gorilla jacks
5 push-ups

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

 

11/29/13

After yesterday's full body assault, a much needed yoga day.. Mellow yoga with Melissa..

http://www.youtube.com/watch?v=nj6r1-AncjA&feature=c4-overview&list=UU2ZEmNa1Q2yottu4fn3Ok7Q

Namaste.. El Rey always..

11/28/13

Happy Thanksgiving!!! Today we work, and then we feast!! Fun, Family, Food, and Football.  It's going to be a great day.. Think about 1 thing that you are thankful for this year, and focus on that during today's training session.  We are going to hit a Bulgarian Bag session.  Since historians can't really pinpoint when the first Thanksgiving Day was, we'll wing it. 


8 rounds +21 extra mystery reps = 1621 (roughly the first year of Thanksgiving)

20 spins
20 hammer curls
20 push-ups
20 press
20 snap downs
20 halos
20 arm throws
20 good mornings
20 swing squat
20 bent over rows

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

11/27/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a short rep and high set training session.  Take rest as needed but push yourself to just bang this out.  Increase weight after 3 sets in a light-medium-heavy format, then work your way back down from heavy-medium-light.  Gotta get ready to give thanks and make sure the metabolism is ready for the turkey and pumpkin pie tomorrow.. ;-)


5 sets :

6 reps Double Dead Kettlebell Cleans - Light
8 clap push ups
4 reps Double Dead Kettlebell Cleans - Medium
6 clap push ups
2 reps Double Dead Kettlebell Cleans - Heavy
4 clap push ups

Extra credit:
5-10 handstand push ups

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

11/26/13

Warmup with joint mobility, dynamic movement, foam roller.  Today we are going hit a chipper.  But first we have to warmup with some Birthday Burpees for for FIST Family member GOV!! One long round of multiple exercises with tons of volume.  This is a great strength and conditioning go.  Focus getting the most out of each rep.  Your improvement is directly related to your effort.  So get after it.  Leave it all in the gym so the game, competition, match, or test is easy... Crush it today!!!

1 Round

100 Kettlebell Lunges (50 L / 50 R)
10 Triple Crush
90 Swings
20 Full Sit-Ups
80 Rows (40R / 40L)
30 Push-Ups
70 Mountain Climbers
40 Russian Twist  
60 Sumo / Upright row
50 Snatch (25L / 25R)

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

11/25/13

Warm up with joint mobility, foam roller, and dynamic movement.  Today is going to be a conditioning workout.  20 minutes of a short circuit, as many rounds as you can.  I love these types of workouts, it is a mental test.  You should be completely spent at the end of the 20 minutes because you have given every ounce of energy you have to get that last rep.  So give everything that you have, its only 20 minutes..

20 minutes amrap

5 thrusters left
5 thrusters right
5 chin ups
10 seal push ups
15 sit ups

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

11/24/13

Warm up with joint mobility, dynamic movement, and foam roller. Today, in lieu of SEAL Sunday, we are going to participate in the Dan Falco Memorial BYAA Gator Run.  Dan was a BYAA wrestler for our township, and he tragically passed away when he was just 15.  We honor his memory every year at BYAA Wrestling with our annual Gator Run.  It is 3 miles.  We always add a twist.  Just as Dan would've said, "Go hard or go home." So some of my FIST Family will be joining me, and we will be Team FIST farmers carrying for the 3 miles.

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

11/23/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a  Bulgarian Bag Training session.  Power and conditioning all rolled into one.  Timed sets of as many reps as possible during each segment.  These mini workouts or "matches" mimic actual competition conditions.  Especially with the bag. So get a good sweat going and get after it.  The timing is up to you.  We are going to go for 2-3 rounds of 3 minutes per period.

Period 1

6 reps of Jumping over the bag laterally, into a burpee
10 reps of BB Arm throw spin combos
10 push ups on the bag

Period 2
30 high knees with bag on your shoulders
10 spins left
10 spins right
10 bent over rows

Period 3
10 snap downs
10 BB halos
10 jump squats
10 arm throw

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

11/22/13

Yoga.. Good yoga flow...

http://www.youtube.com/watch?v=gw51-WHaD_A

Namaste.. El Rey always..

11/21/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a timed circuit.  30 seconds of work followed by a 10 second rest/shift.  Continuing with the the heavy volume theme for the week.  Push hard and make sure that you are getting your reps.  We want to get stronger, faster, more flexible one rep at  a time.  So push hard.

5 rounds

30 seconds on / 10 seconds off

Snatch L
Snatch R
Ropes
Ukrainian Dead Lift
Burpee pull ups
Box jumps
Medicine ball smashes
Clubbell halos
Ab wheels

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

11/20/13

Warmup with joint mobility, dynamic movement, and foam roller.  After yesterday's prodigious volume, we are going to hit a strength session today.  Simple and effective.  If you don't have a back/ham bench, no worries, do good morning bends instead with a Bulgarian Bag or a plate.  Short reps with a touch of conditioning.  Heavy weight.

10 rounds

2 Heavy Turkish get ups R
2 Heavy Turkish get ups L
10 chain back extensions
100 jump ropes

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

11/19/13

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit a 3 movement training session.  Lots of volume.  Terrific team or you go / I go training session.  The caveat is that you can NOT move on to the next exercise, until you complete all of the reps on the current one.  It is a great mental and physical test.

100 Double Kettlebell Thrusters
100 SCDL
100 Sit-ups
100 Russian Twists

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

11/18/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight conditioning blast.  Simple exercises in an AMRAP format.  So really push yourself.  All you need is a pull up bar, dip station, and some space.  Get a good warmup and then hit it..

20 minutes as many rounds as possible

5 pull ups
10 dips
10 sit-outs
10 push ups
5 tuck jumps

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

11/17/13

SEAL Sunday # 65... 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..

11/16/13

Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit everyone's favorite workout of all time.  The EL D Card flip.  It's really simple, get a deck of cards and pick 4 exercises.  Flip each card and each suit corresponds to an exercise.  Each number corresponds to the amount of reps you must do for said exercise.  Face cards are 10 reps, Aces are 11 reps.  Jokers are 100 reps.  It is a great endurance and mental test.  Enjoy.

EL D Card Flip

Hearts = Sumo squat / Upright Row
Diamonds = SEAL Push ups
Spades = Goblet press
Clubs = Plank jacks

Joker #1 = 100 mountain climbers
Joker #2 = 100 swings

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

11/15/13

Rest day... Enjoy..

El Rey always..

11/14/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do a HIIT workout with the Bulgarian Bag.  30 seconds of work and 15 seconds of rest.  Several different exercises to give us a full body training session.  Get a good warmup and get after it... 

3 Rounds

30 seconds on / 15 seconds off

Snap downs
High knees
Arm throw L
Arm throw R
Donut swing
Power snatch
Hammer curl
Hi-pull

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

11/13/13

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 25 minutes.  Rest as you need it.

Set your timer for 25 minutes amrap

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

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

11/12/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a high volume and high intensity training session.  The best bang for your buck two movement exercises when put together form an unbeatable full body combo.  The kettlebell clean and jerk.  You work most major muscle groups in your whole body from your traps to your toes.  This is a great you go / I go sequence as well.  If you don't have a partner, take sufficient rest in between sets.

Double Long Cycle Clean and Jerks

Reps:
1-3-5-7-9-11-13-15-13-11-9-7-5-3-1

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

11/11/13

Warm up with joint mobility, foam roller, and dynamic movement.  Remember those who have sacrificed so much for us and our freedom.  Today we are going to do a body weight circuit. It was a great weekend of training with the kettlebells, sleds, and Bulgarian Bags.  Set the clock.  Get as many rounds as possible in 20 minutes.

20 minutes amrap

5 burpees
10 medicine ball smashes
5 box jumps
10 chain push ups
30 full body crunch

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

11/10/13

SEAL Sunday # 64... 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..

11/9/13

Mystery workout at FIST today.. You wanna know?? You gotta show.. 

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

11/8/13

Yoga... Bend and Stretch with Melissa..

http://www.youtube.com/watch?v=nj6r1-AncjA&feature=c4-overview&list=UU2ZEmNa1Q2yottu4fn3Ok7Q 

Namaste...  El Rey always..

11/7/13

Warm up with joint mobility, foam roller, and dynamic movement.  Today we will incorporate 3 kettlebell movements into a flowing 5 set workout.  It is a great endurance and conditioning workout.  Swing, hi pulls, and snatch all together in a 2-4-6-8 format. You start off by doing 2 swings, 2 hi pulls, and 2 snatch with your right arm, and then repeat the process with your left arm.  High volume, high intensity, and high endurance.. Enjoy..

2-4-6-8 rep range
5 sets rest 60-90 seconds in between sets

Swing, Hi Pulls, & Snatch
1 set
2 L/R S, HP, Sn
4 L/R S, HP, Sn
6 L/R S, HP. Sn
8 L/R S, HP, Sn

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

11/6/13

Warm up with foam roller, joint mobility, and dynamic movement.  Today we are going to do a workout that Randy Couture uses.  It is called his grappling circuit.  It is a tremendous endurance go.  It is performed with a manageable weight.  Several times in the video he stresses that heavy weight is not the goal here.  Concentrate on good form and get the volume of reps. Below is the link to the video.

http://www.youtube.com/watch?v=mALKhxdSenI

6 sets of each exercise 60 seconds rest in between sets

8 Reps of each

Bent over row
Upright row
Military press
Good morning
Lunge L
Lunge R
Squat and push press
Straight leg dead lift

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

11/5/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to celebrate Garrett's 16th birthday by hitting 16 reps of 16 exercises.  Its a good chipper that mixes body weight, BBBs and kettlebells.  If you don't have access to kettlebells, use dumbbells instead.  Try and get through it with as little rest as possible.  Enjoy... Happy Birthday 16th Garrett!!

16 Burpees
16 BBB Spins L
16 BBB Spins R
16 Pull-ups
16 Box jumps
16 Clean and Jerk L
16 Clean and Jerk R
16 Full sit-ups
16 BBB Snap downs
16 Sit-outs
16 Push-ups
16 2 Hand swings
16 Goblet squats
16 BBB Hi-Pulls
16 One arm row L
16 One arm row R
1 Burpee to grow on..

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

11/4/13

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to change it up a bit and use the clubbells.  They are a great tool, and we haven't busted them out in a while.  Great grip developer as well as another way to stimulate your muscles.

5 rounds
2-3 minute rest in between rounds

20 thrusters
20 pullovers
20 halos (10 R/10L)
20 front swing
20 club crunch

If you don't have access to clubbells, you can do these exercises with a kettlebell, barbell plate, or a dumbbell.

Cool down, have a nice day..  El Rey always.. 100 to go..

11/3/13

SEAL Sunday # 63... 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.. 200 to go..

11/2/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM workout.  Every minute on the minute for 30 minutes.  This is a simple and effective go.. 3-4 movements short intense reps, rest, & repeat.. Its tougher than you think.. So choose wisely, but push yourself.  Get after it..

EMOTM
(Every 60 seconds repeat these movements for 30 minutes)

1 Burpee
2 Double Thruster
4 Double Snatch
6 Body weight jump squat 

Cool down, have a nice day.. El Rey always.. 300 to go..

11/1/13

Yoga with Katie.. Power yoga with twists..

http://www.youtube.com/watch?v=4b9nI7qs82k&list=TLtf5YrhAYUEGdmVAvqGzBIeDGxeKD7WFW

Namaste..   El Rey always..  400 to go..