12/31/19

Happy New Year!!!!  Last training session of 2019!! Lets make it a good one.    Start thinking about those 2020 fitness goals.. First we row, bike, or run.. Then, we are going to hit tabata style couplets.  2 exercises, alternated 8 sets.. i.e.  swings and pushups.. Do one interval of swings then one interval of pushups after the 10 second break.  Finally row, bike or run.. So choose your movements wisely and get after it!!

Row 1,000M (Keep split time as low as possible), bike 5 Miles, or run 1 Mile
20 seconds on 10 seconds off

Push-ups
Heavy swings

Feet to hands
Jerks

Snatch
Split jumps

Goblet squats
Sit-ots

Row 1,000M, bike 5 Miles, or run 1 Mile

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

12/30/19

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a 5 part EMOM training session.  We will go through it 5 times for a total of 25 minutes.  We will incorporate Bodyweight, Bulgarian Bags, and Kettlebells.  So grease up the joints and lets get after it!!

EMOM for 5 Rounds

Minute 1 = 20 Sit-Outs

Minute 2 = 20 Hi-Pulls

Minute 3 = 25 BW Jump Squats

Minute 4 = 20 BB Spins

Minute 5 = 10 Double Snatch 

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

12/29/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT interval training.  The twist is what exercises we will do will be drawn from the grab bag.  One thing is certain, ropes will be included.  It is a fun way to mix things up.  Write down several different exercises body weight, kettlebell, running, or barbell, and put them into a bag.  Pick a couple out, and you have your circuit. You can make your intervals as long or as short as you would like.  We are going to go with a 2:1 ratio of work to rest.  Pick 5 exercises (including ropes) out of the bag for 5 rounds of 30 seconds on 15 seconds to switch stations.  Have fun with it.

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

12/28/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a single kettlebell flow.  Make sure that you choose your bell wisely.  Once we start, there will be no rest until you finish the sequence on both arms.  Get loose and get after it.

3-5 Rounds

10 SEAL Push-ups
Then go through this flow 5X before switching arms
Row
Swing
Clean & Jerk
Snatch
Squat
OH Lunge

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

12/27/19

One of my favorites.. Difficult yoga session for me, but really worth it.  Yoga with David.. Deep release of hips of hamstrings.

https://www.youtube.com/watch?v=gDQNqZMv1V0&t=373s

Namaste.. El Rey always.. 

12/26/19

Boxing Day.. Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a simple workout.  All you need is your own body weight, and a kettlebell.  Time to work off some that Christmas Cheer.. Rowing, jump rope or ADB are some of those sneaky hard exercises that really force your whole body to work. Try and do this with as little rest as possible.

10 rounds

1 minute row, jump rope, or airdyne bike 
20 swings
20 push ups
20 thrusters 10L / 10 R

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

12/25/19

A FIST holiday tradition..  Rest day.. Regardless of your religious beliefs, take today and reflect on the important things of your life... Family (pets included) and friends.. As Tiny Tim says, "God Bless us, every one."

Twas the day before Christmas and all through the house
Not a creature was stirring,
Except the dedicated people who train at FIST.
While people were all snug in their beds
Those at FIST were pressing stuff over their heads.
I, with my stop watch and kettlebell in hand
Had slugged down some coffee so I could lead this band.
When out on the lawn there arose such a clatter
People in the neighborhood knew what was the matter
It was the pushing of a sled by the nuts from FIST
Rocking their morning workout, "They must have lost their wits!"
So come and join us for fun and bells,
I promise it won't be living hell.
So to all of my FIST family,
I just have to say,
"Always train hard,
Cool down and have a nice day.."

Merry Christmas.. El Rey always..

12/24/19

Warmup with joint mobility, dynamic movement, and foam roller.  Twas the day before Christmas.. Great time to get together with the FIST family and rip out some training.  This is a one round chipper.  Focus on quality reps with form rather than speed.  Power through and remained focused.  This is a sneaky hard session.  Enjoy..

24 kettlebell snatches L
24 push ups
24 squat thrusts
24 squat / front raise combos
24 arm throws
24 donut swings
24 jump squats
24 split jump press combo
24 kettlebell snatches R

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

12/23/19

Happy Birthday Mom!!  Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an 10 exercise chipper.  After each movement, perform 8 burpees.  This is a tremendous way to pack a ton of volume into a short span of time.  So push hard and enjoy..

8 burpees after each movement +220 Squats
20 Swings
20 BB Spins
20 Sit-Ups
20 Sit-Outs
20 Jerks
20 Snap Downs
20 KB Cleans
20 Push-ups
20 SCDL

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

12/22/19

Warmup with joint mobility, dynamic movement,and foam roller.  Today we are going to hit a kettlebell flow for strength, endurance and mobility. When you are constructing these multi movement flows, I try to keep them simple.  Just a fun way to string things together to break up the training session. 2 examples of flows

Each set 2-3 times..

5-8 Reps per side

Single Arm flow.

Swing
Clean 
Jerk
Front Squat 
Figure 8 static hold 

Figure 8 is where you'll switch hands and continue the above movements. 

5-8 Reps per side

High Pull / Catch / Goblet Squat
Halo L 
Halo R
Snatch L
OH Squat L
Snatch R
OH Squat R

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

12/21/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we're going to hit Randy Couture's grappling circuit.  It emphasizes form and utilizing a manageable weight that you can get all of your reps.  It is 8 exercises of 8 reps each for 6 sets.  Take 60 seconds rest in between sets.  Click the link below for a video demonstration.

6 rounds of 8 reps per exercise

Take 60 seconds rest in between each round 

1. Bent over row            
2. Upright row           
3. Military press
4. Good morning
5. Split squat (left)
6. Split squat (right)
7. Squat and push press
8. Stiff legged deadlift

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

 

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

12/20/19

Yoga with Julia Marie.. Balance and Flexibility..

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

Namaste.. El Rey always.. 

12/19/19

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to get on the rower/bike/road/treadmill and hit it for a mile, hit the weights, and then back onto rower for this endurance training session.  I like these because you really can push yourself.  Just you against yourself.  Of course, we don't sacrifice technique and form to get the reps.. Make sure that you  are doing things the correct way to avoid injury.



1000m Row

5 Rounds

5 Barbell squats (w/ your own body weight on the loaded on the bar)
5 Pull ups (use assistance if needed)
10 Barbell push press
10 Fitball smashes 5L/5R 

1000m Row

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

12/18/19

Today we are going to perform the 12 days of Christmas with the Bulgarian Bag... You perform it like the song.. 1st day 1 Jump squat.. 2nd day 2 Upright row 1 Jump squat.. etc.. Any questions about Bulgarian Bag movements, watch this video. http://animoto.com/play/orGrX1Uw9Y2kdLKzwamwNA

On the twelve days of Christmas my true love gave to me..

12 Snap downs
11 Push ups
10 Shoulder presses
9 Hammer curls
8 Spins 4L / 4R
7 Good morning bends
6 Arm throw 3L/3R
5 BB Burpees
4 Lunges per side
3 Clean and front squat 
2 Upright Row
1 BB jump squat

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

12/17/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate kettlebells and bodyweight movements in a multi-round format.  It has been my experience that this is a great way to pack a ton of volume into a short period of time.  Get ready to sweat and get after it today!!

 As many rounds as possible in 20 minutes.. Rest when you need to rest.

10 swings L/R
5 squat thrust
10 clean and front squat L/R
5 jump squat
10 snatch L/R
5 walkouts
10 hi-pulls L/R
5 SEAL push-ups
10 Russian twist L/R
5 full body crunch 

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

12/16/19

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...

5 rounds ( Rest 1 minute in between rounds)

15 FitBall or Medicine Ball smashes
20 Band curls
10 Double Kettlebell Dead Cleans (Light/moderate weight)
15 Banded Barbell Rows

3 sets

5 Chin ups
10 Plate shoulder press
10 Plate OH Squat

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

12/15/19

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 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
6 Snap Downs
6 BB Arm Throw
7 Donut Swings

Round 2

7 Spins L
5 Front Raise / Squat Combo 
5 Press
7 Spins R

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

12/14/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM training session. This will incorporate bodyweight moments as well as kettlebell movements for a full body training session.  10 rounds of each..


20 Minutes EMOTM:

Odd Minutes:

15 Push-ups
10 Snatch 

Even Minutes :

5 SCDL
10 Double Kettlebell Racked Alternating Reverse Lunge

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

12/13/19

It's been a hard couple of days... Need to recharge.. Yoga with Lesley Fightmaster..

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

Namaste..  El Rey always.. 

12/12/19

Warm up with joint mobility, foam roller, an dynamic movement.  Today we are going to hit a bodyweight conditioner.  If you don't have access to an Airdyne bike, you can do Jump Rope, Jumping Jacks, Sprints, Burpees, or any other heart pumper.  Get warmed up and hit it.

  3 Rounds

1 minute airdyne
20 jump squats
1 minute jump rope
20 push ups
1 minute airdyne
20 back extensions
1 minute jump rope
20 medicine ball smashes
1 minute airdyne
20 chest to bar

Rest 1-2 minutes after each round.

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

12/11/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and a smidgen of conditioning.  Can't go a training session without pushing the lungs.  Simple strength circuit. Short reps. 10 sets.  Make sure you hit your foam roller.  Posterior chain has taken a beating these last 3 days.

10 Rounds

3-5 Hex Bar Dead Lift
5-7 Chain Back Extension
5 Pull or Chin-Ups
20 seconds Airdyne sprint

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

12/10/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today, for something a bit different and fun, we are going to roll the dice.. Pick six bodyweight exercises and make each one correspond to a number on a die followed by 5 heavy kettlebell swings. 

For example : Roll a 6, perform 10 dips, perform 5 swings.. roll again.. etc.. etc..

20 minute time cap

5 Heavy kettlebell swings after each movement

10 Reps per roll

#1 Push-ups
#2 Sit-ups
#3 Jump Squats
#4 Sit-outs
#5 Burpees
#6 Dips

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

12/9/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate Bulgarian Bags and plates into a dual threat session.  Complimentary movements to get multi plane action to engage all of the little stabilizers that your body relies on daily.  The movements are broken up into couplets. Do 20 reps per couplet. 

3 Rounds
20 reps per couplet

BB Spins / Plate Spins
BB Snap Downs / Plate Snatch
BB Press / Plate Press
BB Hammer Curl / Plate Triple Crush
BB Jump Squat / Plate OH Squat
BB Sit-up / Plate Russian Twist
BB Hi-Pull / Plate Row
BB Arm Throw / Plate Axe Chop
BB Donut swing / Plate Sots Press
BB Push-up / Plate Chest Press

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

12/8/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag HIIT session.  We will incorporate the Bulgarian Bag in timed sets along with ropes and other accouterments to make it a fun and challenging workout. It will work out that you work for 3 sets of 30 seconds before switching stations.

9 rounds

3 sets of 30 seconds of work 10 seconds "rest"
Ropes
Bulgarian Bag movements
Box jumps

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

12/7/19

Pearl Harbor Remembrance Day.  Flags at half staff.  Take a moment to remember all of the men and women who serve our country, and our community.  Warm up with joint mobility, dynamic movement, and foam roller.  Today is very simple.  Swings, swings, and more swings with a small burpee chaser...   Heavy, medium, and light.  Timed and reps.

Heavy
5 sets of 8 reps of 2 handed swings
2 burpees after each set of 8
Medium
5 sets of 12 reps of 1 arm swings
2 burpees after each set
Light
2 sets of 3 minutes of 30 second intervals of Left arm, Right arm, & 2 handed swings

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

12/6/19

Yoga with Lesley Fightmaster..   Stress reliever..

https://www.youtube.com/watch?v=YVLddIO9Or8

Namaste..  El Rey always.. 

12/5/19

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

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

12/4/19

Today we are going to hit the EL D card flip workout.  Simply get a deck of cards, and each numbered card corresponds with the number of reps you perform.  Face cards are 10 reps, and aces (El D's favorite) are 11 reps.  Pick 4 exercises and you have 13 rounds of fun. So warm up with joint mobility and dynamic movement and get after it today..


52 cards = 13 rounds of 4 exercises

Clubs: BB shoulder press
Spades: BB snap downs
Hearts: BB jump squats
Diamonds: BB squat / front raise

Joker # 1 2 minute table top hold
Joker #2 2 minute plank hold

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

12/3/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT it.. Tabata style timing with 8 exercises done in succession for 8 rounds.  20 seconds of work and 10 seconds of rest done circuit style.  We will mix bodyweight and kettlebells to really bust out a good sweat.

8 Rounds
20 seconds on 10 seconds boxer shuffle (don't stop moving)

Swings
Burpees
Figure 8 / static hold
Split jumps
Goblet squats
Plank Hold
Push Press L

Push Press R

Get after it..

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

12/2/19

Birthday Burpees for Marion!! Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 20 minute ladder session.  Built for strength, flexibility and endurance.  Grab a kettlebell, get warm, and get after it.

6 minutes Calisthenics

20 Minutes AMRAP

10 Goblet Squats
10 Push-Ups
20 Sit-Ups
20 Swings
30 Bent Over Row
30 Mountain Climbers

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

12/1/19

Warm up with joint mobility, foam roller, and dynamic movement.  Today is FIST family member Uncle Bs birthday.. 54 + 1 burpees to start to make it an even 54.  So in his honor we will be doing one his favorite workouts.  It is the El Rey Snatch workout.  15 seconds of work 15 seconds of rest for (50) sets.  Try and get max reps in 15 seconds.  Rest.. Then switch arms.  Lots of volume.  So make sure you are all warmed up and ready to go.


15 seconds on / 15 seconds off
50 sets

single arm snatch
(moderate weight)

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