7/31/15

Yoga with Adriene..  Happy Birthday yoga..  :-)

https://www.youtube.com/watch?v=hAF6ljsthzY

Namaste..  El Rey always..

7/30/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old standby at FIST.  The FIST 100s.  Simple pick 4 or 5 exercises and do 100 reps of each.  The caveat is that you must complete each exercise in its entirety before you move on to the next one.  So choose wisely.  As always form supersedes speed.  Don't sacrifice good form just to get through it.  Enjoy..

100s

Swings
One arm row
Squat thrusts
Jerks
Lunges 
Full body crunch

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

7/29/15

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


Ninja skills : Cartwheels, wall walks, splits, round-offs, & forward/backward rolls

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

7/28/15

Warm up with joint mobility, dynamic movement, and foam roller.  Today is simple. 10 exercises of 44 reps with the Bulgarian Body bag.  If you don't have a bag, use body weight or dumbbells. Simple chipper to get the week started off right..  I call it the Bulgarian Bag Birthday Bash..  Enjoy!!

45 reps of each

Spins
Snap downs
Jump squats
Hammer curls
Good morning forward bend
Lunge
Press
Hi-pulls
Floor wipers
Burpees w/ the bag

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

7/27/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we concentrate on strength and conditioning.  Multiple rounds in an ascending rep format and a sprint just to get your heart pumping a bit.  Force yourself to work through the fatigue and up on to the next level in your strength and conditioning.

8 rounds


10 snatches 5L/5R
20 presses 10L/10R
30 swings 15L/15R
40 flutter kicks
Sprint 25 yards

7/26/15

FIST is on vacation...  Here's a SEAL Sunday substitute.. Warmup with joint mobility, dynamic movement, and foam roller.  Lots of volume today.  Focus on making each rep count.  These high volume training sessions serve two fold.  Strength and conditioning all boiled into one workout.  Have a great sweat.


24-18-12-6 rep ranges

Sit outs
2 handed swings (heavy)
Push ups
Tuck jumps
Single Kettlebell front squat 12/12, 9/9, 6/6, 3/3

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

7/25/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight blast.  Multiple exercises in an as many rounds as possible format.  Form is never sacrificed for form.  Crappy form with equate to bad habits, injuries, and crappy results.  So focus on making each rep count.  That doesn't mean take it easy.  Go all out.  Give everything. "Today live like you wanna.  Let yesterday burn and throw it in the fire. Fight like a warrior."- Matisyahu

20 minute AMRAP

10 alternating squat / kung fu kick combos
5 tuck jumps
8 SEAL push ups
6 pull-ups
50 jump rope skips or jumping jacks

Flexibility and strength drills

Handstands / splits / back bridges

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

7/24/15

Fightmaster yoga with Professor Flavio Almeida.. Great class for athletes..

https://www.youtube.com/watch?v=ijQZDSy98Jw

Namaste..  El Rey always..

 

7/23/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag circuit.  Multiple exercises, no rest, 100 reps per round.  As I have stated in previous posts, the BB 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 30 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
25 yd. sprint  

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

7/22/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate a power barbell movement with some endurance training.  Ironically, there will be no burpees or running.  Timed kettlebell endurance sets are the choice.. Get rolled out and get 'er done..

5x5 format.. each set is followed by a 1 minute single kettlebell set (30 seconds L/R)...

Barbell power cleans
Kettlebell thrusters

Barbell jerks
Kettlebell hi-pulls

Barbell rows
Kettlebell snatch

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

7/21/15

Warm up with joint mobility and dynamic movement.  Today we are going to do  one of EL D's favorites.  It is a workout he came up with on his own.  Lucky for us, it is not the card flip.. That is his all time favorite.  It is a good circuit of body weight and kettlebells.

EL D

42 yds of burpee broad jumps
12 suitcase dead lift
18 2 handed swings
36 flutter kicks
6 rope climbs
6 chin ups
24 push ups
36 cleans

6 minutes of extra core and flexibility work..

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

7/20/15

Warm up with joint mobility and dynamic movement.  Put on your running shoes today.  Make sure your warm up have a good sweat going.  Shouldn't be too hard today.. ;-)  Today we are going to be running 1/4 mile intervals and then incorporating some simple body weight exercises after each 1/4.  If you have access to a HS track, 400m is one lap around the track.  Otherwise, hit the streets.

4 rounds

Run 1/4 or 400m (Hard)
25 push ups
25 sit ups
50 squats

2 sets of Max pull ups

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

7/19/15

SEAL Sunday # 138... 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.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70

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

7/18/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a one round crusher.  Continuing with our "going heavy" theme  this week... One gut check round.. Should be some fun.. Thanks to my friend for sharing this session that he did with his Crossfit group.. "Fitz.. this one is right up your alley.."  Good stuff and thanks.. Made a few slight modifications, but looks tough...

20 Swings
30 Single Thruster L
20 Push-ups
30 Sit-ups
20 Sumo Squat
30 Burpees
20 Single Thruster R
200m Farmer's Walk
20 Swings

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

7/17/15

Yoga with Lesley Fightmaster.... Nice flow class..

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

Namaste..  El Rey always..

7/16/15

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 combo, rope climbs and kettlebells.  Throw those three elements together, and you have a kick ass training session.


6 Rounds

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 heavy row L
5 heavy row R
1 rope climb

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

7/15/15

Warm up with joint mobility and dynamic movement.  Strength day today. One movement. Longer rest, short reps, heavier weight. Warm up that posterior chain well, dead lifts today as well as the rest of your body.  The dead lift is an exercise that you perform daily probably without even realizing it.

10 sets of 3
70% of your max (for example if your max is 100 pounds workout with 70 pounds for 10 sets of 3)
5 burpees after each set
2 minutes rest in between sets

5 sets of 30/30
speed sets

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

 

7/14/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to break up 4 mini workouts into 6 EMOTM sections.  Each will be different and challenging.  Remember the faster you go, the more rest you get, BUT crappy reps = crappy results.  So as always focus on form to get it right.

4 Rounds
6 minutes EMOTM
1 minute break in between sets

#1
Sprint 25 yds
20 swings

#2
5 Bulgarian Bag Buprees
16 Arm Throws

#3
10 Push-ups
50 Mountain climbers

#4
Sprint 25 yds
15 BB Snapdowns

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

7/13/15

Warm up with joint mobility and dynamic movement.  Today is a simple workout.  Just one exercise, done for time.  Turkish get ups.  TGUs area great full body progression.  As you can see from the photos below, your entire body is working to get from your back to a standing position as well as when you return to the floor.  This is truly taxing workout.  Set the clock for 15 minutes and hit it..  Follow that up with a one mile jog, and then call it a day..

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

7/12/15

SEAL Sunday # 137... 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.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70

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

7/11/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a single kettlebell complex.  Rest assured these movements all wrapped into just one rep will put it on you.  Make sure that you focus on form rather than speed.  Watch my teacher Steve Cotter perform this very slow controlled movement.  https://www.youtube.com/watch?v=6651sjanpxI
Get after it..

25 reps per arm.. Use a moderate weight.. Going for volume today...

1 Rep =
Windmill
OH Squat
Jerk
Snatch

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

7/10/15

Yoga with Lesley Fightmaster...  Total body workout.. Great practice..

https://www.youtube.com/watch?v=LhYHgV56tOo

Namaste..  El Rey always..

7/9/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit Tabata Thursday.  We will be utilizing the Bulgarian Bag.  20 seconds of work followed by 10 seconds of rest.  The 20 seconds is a FULL OUT SPRINT.  Don't leave anything in the tank.  Use the 10 seconds to recover.  The point of this training method is to exhaust you.  To push yourself as hard as you can during that 20 second period.  Dig deep.  Find your threshold, and push past it.


8 Rounds
20 seconds of work / 10 seconds of rest




Ropes
Snapdowns
Clean and front squat
Press
Burpee
Spins

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

7/8/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be hitting a simple circuit in a chipper format.  2 rounds from 50 down to 10 with a plate.  Very simple. Don't worry there is a catch. Timed 1/4 mile runs after the first round and the second round.  Give yourself a realistic but challenging time to run the 1/4 mile and have a penalty if you don't succeed this time.

2 Rounds

Use an Olympic plate 25, 35, or 45lbs

50 Squats
40 Rows
30 Clean and Jerks
20 Halos 10L/10R
10 Triple Crush

Run 1/4
Penalty 1 burpee for every second you are over prescribed time

Steel log thrusters..

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

7/7/15

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.. 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 Clean and Front Squat R
5 Press R
5 Press L
7 Clean and Front Squat L


Pull-ups, Chin-ups, back bridges, and splits..

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

7/6/15

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..

7/5/15

SEAL Sunday # 136... 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.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70

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

7/4/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we celebrate the United States of America's 239th birthday.  With that in mind, we will be doing a birthday chipper.  12 exercises of 20 reps per movement.  The last set will be 19 reps + 1 to grow on.. Works out well.. ;-)..   Enjoy.

20 Reps of each movement
Single kettlbell 

Swings L/R (20 Reps per arm)
Cleans L/R
Hi-pulls L/R
Snatch L/R
Front Squat L/R
Jerk L/R
Burpee (Extra)

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

7/3/15

Yoga with Adriene.. Hamstrings..

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

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

7/2/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight chipper with a kettlebell chaser.  No weights just your own body weight as resistance.  These training sessions can be more taxing than weight training sessions.  Focus on quality full range of motion reps, NOT fast "get it over with" reps.  Take the extra time and get 'em right.

100 squats / 15 swings
90 flutter kicks / 15 swings
80 gorilla jacks / 15 swings
70 push-ups / 15 swings
60 good mornings / 15 swings
50 high knees / 15 swings
40 sit-outs / 15 swings
30 sit-ups / 15 swings
20 burpees / 15 swings
10 plank jumping jacks / 15 swings

Rope climbs
Splits and back bridges

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

7/1/15

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
Halos

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