10/31/15

Happy Halloween!! Today, it is only fair that we give the El Diablo 666  workout a go.   This workout consists of 6 reps of 6 exercises for 6 rounds.  We will be using the Bulgarian Body Bag for them.  It is fast and furious but very effective.  Begin with joint mobility, foam roller, and dynamic movement.  Then get after it..


6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics

Snap downs
Over head squats
Good mornings
Arms throw
Upright rows
BBB burpees

It may not look like much, but this will put it on you...

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

10/30/15

Yoga.. Easy restorative session..

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

Namaste..  El Rey always..

 

10/29/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple training session.  FIST 100s.. Great mental test and endurance builder.  Focus on form.. NOT speed.. Nail each rep.. Do not move on until you've completed each exercise. Bulgarian Bag 100s get after it..


100s

100 spins 50L/50R
100 clean and front squats
100 plank jacks on bag
100 snapdowns
100 press

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

10/28/15

Yes.. Everybody needs a rest day.. Don't remember the last day off we took, so it must be time.. Enjoy..  Back at it tomorrow.. :-)

Have a great day..  El Rey always..

10/27/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and conditioning workout.  This will be more toward the conditioning side, and the strength will be a nice by product of the training session.  So make sure that you're good and warmed up and hit it hard today. 2 phases today.. Every minute on the minute and max rounds in a period.  Should be a good session today. Get after it.


Period 1
Max rounds in 10 minutes
(Take rest as needed... Moderate weight.. :-) )
1 double swing
2 double cleans
3 double jerks

Period 2
Every Minute on the Minute
15 minutes

6 machine gun cleans 3L/3R
3 tuck jumps with kettlebells
10 push ups

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

10/26/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight blast with a little running.  I really like these training sessions, you really have to focus moving your own weight, and I always feel exhausted at the end of them.  So get warmed up and get after it today.

8 rounds

30 yard sprint
25 push-ups
25 sit-ups
25 squats
25 ring rows

Max dips after each round

Buddy lifts, hand/head stands, and bridges

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

10/25/15

 SEAL Sunday # 151.. 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..

10/24/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 22-16-10-4 single arm kettlebell session.  Lots of volume.  Lots of sweat.  Make sure that your getting a good warmup as the weather begins to get a bit colder.  Enjoy..

22-16-10-4 Rep range

Walk out / Jumping Jack Combo (1 walk out + 2 Jumping Jacks = 1 rep)
Clean & Front Squat / Jerk Combo L (11-8-5-2)
Clean & Front Squat / Jerk Combo R (11-8-5-2)
Swings

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

10/23/15

Yoga with Candace..  Easy neck and shoulders and restorative class designed for athletes.

https://www.youtube.com/watch?v=rA1i2qOSw3o

https://www.youtube.com/watch?v=j1PflBCdRRQ

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

 

10/22/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight and Bulgarian Bag circuit.  Timed sets and time to switch positions. Simple multi-round circuit.  Get after it..

3 Rounds and then switch up movements.. Bulgarian Bag, Bodyweight, & Rope movements only..

3 Rounds

30 seconds on / 10 seconds off

Ropes
BB Snaps
Plank up-downs
BB hi-pull
BB Step ups
Burpees

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

10/21/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the pavement.  Distance run.  Try and set a good pace and stick with that pace.  Finish strong.

Timed 5k or Distance sprint jog intervals for 1.5 miles

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

10/20/15

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..

10/19/15

Warm up with joint mobility, dynamic movement, and foam roller.  Pretty straight forward.  Jail House training.. All body weight today. Today will be one of those sneaky hard crushers..

3-5 rounds

100 Jump Rope
80 Crunches
60 Squats
40 Push ups
20 Sit outs (10L/10R)
5 Burpees 
5 Baseball pull-ups

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

10/18/15

Happy Birthday Uncle John!!!  SEAL Sunday # 150... 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..

10/17/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit Bulgarian Bag matches.  Six periods of four minutes each with a 30 second break in between periods.  Choose 2 or 3 exercises, the number of reps for each, and do them continuously until the clock runs out.  This is a mini amrap training session.  The exercises are up to you.  We will be doing three progressions twice.  The cold is coming.. This will warm you up quickly.

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

10/16/15

Yoga with Lesley Fightmaster.. 

https://www.youtube.com/watch?v=EC2D3dF6UiI

Namaste... El Rey always..

10/15/15

Today, shake out the cobwebs and get 'er done.  Warm up with joint mobility, foam roller, and dynamic movement.  Then 4-5 minutes of simple calisthenics. Today we are working on our strength and endurance.  This will be a crusher. When you are ready lets go..

All exercises are for 1 minute on/ 20 seconds off
25 total sets. (you will go through this 5 times)
squirrel jumps, frog jumps, or star jumps
plate thruster
sit outs
hand to hand swing
plate row

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

10/14/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a power and endurance session using barbells.  It is essential that you keep your form.  Once your form breaks down, you have the potential for injury so be mindful.  Quality over speed...

3 rounds ( Rest 1-2 minutes in between rounds)

25 Medicine Ball smashes
50 Band curls
12 Hang cleans
25 Chain back extensions

3 sets

5 Chin ups
10 Barbell shoulder press
10 Barbell row

5 Handstand holds

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

10/13/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper session.  Lots of volume in a short period of time.  We will combine bodyweight, kettlebells, and clubbells for another good sweat.. Focus on greasing those joints as it starts to get a bit colder each day..

Run 400m
100 Pull-over squats
90 Lunge 45L/45R
80 Swings
70 Halos
60 Push-ups
50 One Arm Row
40 Clean and Jerk 20L/20R
30 Sit-ups
20 Figure 8 / static hold
10 Burpee
Run 400m

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

10/12/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight amrap training session.  All you will need is a pull up bar, dip station or stairs, and your own body weight.  20 minute go.. Work to get as many rounds as possible.. Don't sacrifice form for speed.

20 minutes As Many Rounds As Possible

5 Chin Ups
5 Tuck Jumps
5 Dips
10 Push Ups
10 Speed Skaters
Forward Roll
Backward Roll

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

10/11/15

EAL Sunday # 149... 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..

10/10/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag ladder.  Throw in some burpees and you have a great training session.  This is a great conditioner.  It'll get your blood going and the sweat flowing.. It is in a 2-4-6-8-10 ladder.  Pick 5 exercises and perform 2 reps then 1 burpee, 4 reps then 2 burpees, etc..  Get after it..

3 Rounds
No Rest

2-4-6-8-10 Reps
1-2-3-4-5 Burpees w/ bag

2 Donut Swing
1 Burpee
4 Press
2 Burpee
6 Snap Downs
3 Burpee
8  Jump Squats
4 Burpee
10 Spins (5L / 5R)
5 Burpee

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

10/9/15

Prior to today's yoga practice..  Hit 31 Burpees for FIST family member Matt Rosner.. Happy Birthday!! Yoga with Candace..

https://www.youtube.com/watch?v=Pd9IZrFcc-E

Namaste..  El Rey always..

 

10/8/15

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to several timed periods.  Each period will contain different workouts.  We are throwing the kitchen sink at you a bit..We will incorporate kettlebells, body weight, and the BB.  Each period will contain 3 exercises done until the period time elapses.  This is a great way to hit the whole body in an efficient way.

Each period = 4 minutes

Period 1
10 swings R
10 swings L
20 crunch

Period 2
10 BBB spins
10 BBB good mornings
10 BBB snap downs

Period 3
10 jerks R
10 jerks L
20 crunch

Period 4
10 push ups
10 plank up downs
50 flutter kicks

Period 5
10 BBB hammer curls
5 BBB burpees
10 lunges L
10 lunges R

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

10/7/15

Warm up today with joint mobility, dynamic movement, and foam roller.  5 Rounds of a full body circuit.  Focus on form rather than speed.  Challenge yourself on the barbell cleans.  Great for explosive power, core, and joint mobility.

5 Rounds

5 barbell power cleans
10 ab wheels
20 halos (10L/10R)
10 clubbell pull over / squats (use a plate, dumbbell, or kettlebell if you don't have a clubbell)
7 baseball chin ups

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

10/6/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today is Tabata Tuesday.. We are going to hit several movements for 8 sets of 20 seconds with a 10 second break.  This is a great way to really bump up your conditioning and get a tremendous full body training session.  Mix it up with bodyweight and kettlebells and get after it.

8 sets of:
20 seconds on / 10 seconds off

fast feet / hi knees
snatch
squat thrust / hi pull combo
lunge
seal push ups
ropes

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

10/5/15

Warm up with joint mobility and dynamic movement.  Today is another simple workout.  Working the heavy bag today.  If you don't have access to a heavy bag, shadow box.. If done with real effort, shadow boxing is just as tough as hitting the heavy bag.

5 rounds
3 minutes punching, kicking, kneeing or elbowing the heavy bag
20 pushups
50 crunches
3 handstand push ups or handstand holds for time

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

10/4/15

SEAL Sunday # 148... 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...

10/3/15

Warm up with joint mobility, dynamic movement and foam roller.  Simple sequence today.  Turkish get ups.  Simply set your timer and go.  I like to get as many in a row as I can with one arm before I switch to singles. 15-20 minutes with no rest usually gets it done.  Throw in some more flexibility movements at the end, and call it a day.

splits, back bridges, head and hand stands, wall walks, and gymnastic movements

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

10/2/15

Yoga with Lesley Fightmaster..  Twists..

https://www.youtube.com/watch?v=zFwp1l6C2GQ

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

10/1/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit 30 by 30 Bulgarian Bag / bodyweight combos.  These types of workouts really simulate "game conditions".  They force you to stop and start, push your pace, and maximize your reps.  As always, focus on quality reps, not quantity of reps.

3 rounds

1 minute of each broken up into 30 second segments

hammer curl / burpee
BB press  / burpee

spin L /elbow to knees
spin R / flutter kicks

arm throw / air squat
donut swing / air squat

snapdown / mountain climb
cossack squats  / mountain climb

good morning / split jumps
power clean / ladder climbs

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