5/31/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a great strength and condition session.  A nice FIST kitchen sink day.. It will entail full body, full range of motion movements with a conditioning chaser.  Great test. Push yourself.

5 Rounds

7 double kettllebell dead clean & jerk
7 pull-ups or chin ups
10 bulgarian bag swing squats (donut swings) 
7 double kettlebell snatch
100 jump ropes

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

5/30/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be focusing on the kettlebell swing and hi-pull, and incorporating them into a 1 round training session.  We will use body weight movements to accompany each swing set.  Should be a great strength and conditioning circuit. Make sure that you use a moderate weight.  Lots of posterior chain work here today..

50 swings
50 rows 25L/25R
50 hi-pulls 25L/25R
50 push-ups
50 swings
50 jump squats
50 hi-pulls 25L/25R
50 rope waves
50 swings
50 back extensions
50 hi-pulls 25L/25R
50 dips
50 swings
50 sit-ups

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

5/29/2020

Warm up with joint mobility and dynamic movement.  100s today. Power, strength, and endurance all in one.  Simply pick 5 exercises and do 100 total reps before you move on to the next one.  Take a short rest in between 100s, but we really try and bang them out.  It is a
 good test of will and focus.

100 reps of each exercise before you move on to the next one

BB spins
BB squats
KB Swings
Jump Rope or Jumping Jacks
BB Hi-Knees



500 reps

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

5/28/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a non stop ladder set. Rep range is 5-4-3-2-1.  All you need is one kettlebell.  So each set begins with 5L/5R, 4L/4R etc.. down to 1, then the set is complete. Pick 5 movements and make this a full body go...

3 Rounds

Rep Range 5-4-3-2-1

Swings
Snatch
Front Squat
Press
Row

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

5/27/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going down to the dungeon for some get ups and heavy bag work.  Short reps with a heavy bell, and quick bag rounds will surely put the hammer down upon us.  Make sure you are focusing on form rather than speed with the TGU.  Jason C. Brown goes through the basic progression here : http://www.youtube.com/watch?v=pJYa1B24U-M
If you don't have access to a heavy bag, shadow box.

10 rounds

45 seconds heavy bag
3 TGUs L/R
5 burpees

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

5/26/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 4 movement EMOTM training session.  5 Rounds to make it a total of 20 minutes of work.  Make sure you're getting your mobility movements in to avoid unnecessary injuries.  Have some fun and lets go!!

5 Rounds EMOTM

Minute # 1 20 Swings
#2 12 Burpees
#3 15 BB Jump Squats
# 4 6 Double Kettlebell Dead Snatch

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

5/25/2020

Today we honor those who have fallen protecting our freedom.  We will put ourselves in an uncomfortable situation.  One where you will question, "Why are we doing this?"  It is then that you need to think about the person next to you.  Inspire them with your effort.  Inspire them with your desire to help the team by helping themselves.  Push through the mental "I can't" hurdle in your life, and be your best you.  Please take the time and watch this speech by Admiral McRaven.  Remember, "Don't ever ring the bell."

https://www.youtube.com/watch?v=pxBQLFLei70

BlackBeard Challenge

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

5/24/2020

Today begin with usual warm up of joint mobility, dynamic movement and foam roller. Then hit a few rounds of 30 second intervals of jumping jacks, high knees, mountain climbers, and sit outs.  We are going to do a circuit today.

Circuit 1


20 yd kettlebell shuffle ( hold bell by the horns, bottom up, get in an athletic stance and shuffle laterally)
20 bottom up press
20 lunge (10L/10R)
10 swings

5 rounds

Circuit 2


20 yd rack walk
20 yd OH walk
5 double thrusters
10 SCDL (suit case dead lift)

5 rounds 

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

5/23/2020

Happy Birthday to our CEO Susie!! 49 Birthday Burpees!! She is the person behind the scenes that makes everything go.. The boys and I would be lost without her.  We are supremely blessed.

Warmup with joint mobility, dynamic movement, and foam roller.

50 Burpees

5 rounds

10 tuck jumps
20 Push ups 
30 Hip lifts 15L/15R
40 Air Squats
50 Flutter Kicks

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

5/22/2020

Yoga for flexibility with Lesley Fightmaster.

https://www.youtube.com/watch?v=i6iZTMVJAlY

Namaste.. El Rey always.. 

5/21/2020

Warm up with joint mobility 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 Bulgarian Bag movements today. So write down as many as you can think of, and then pick out 5 and 5.  Once you've decided on your 5 and 5 pair them together and do one exercise you "love" followed by one exercise you "hate".  Focus on improving upon the one you "hate".  Create a mental challenge and push through something that may be physically and mentally difficult.

Hit 10-15 reps of each

Love

Spins

Snap downs

Presses

Hammer Curls

Cossack Squat

Hate

Donut swings

Jump Squats

BB Burpees

Halos

Arm Throw

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

5/20/2020

Today we are going to hit a chipper utilizing our bodyweight and an olympic plate.  So warmup with joint mobility, dynamic movement, and foam roller.  Grease those joints, shake off the cobwebs, and get after it today.  Enjoy.

50 Plate Thrusters

3 burpees

40 Plate Halos

3 burpees

30 Sit-ups

3 burpees

20 Plate Press

3 burpees

10 Plate Clean and Jerk 

3 burpees

20 Plate Front Squat

3 burpees

30 Push-ups

3 burpees

40 Halos

3 burpees

50 Plate Thrusters

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

5/19/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a ladder training session.  We will be utilizing a rowing machine.  If you don't have access to a rowing machine, use a stationary bike, elliptical, or just run.  There is always a way if you are willing.. Get after it. No rower? Run..

Row 250M
25 Swings
20 Push-ups
15 KB Front Squats
10 KB Snatch
5 Burpee

Row 500M
(Circuit above)
Row 750M
(Circuit above)
Row 1000M
(Circuit above)

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

5/18/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some conditioning with the EL D Card Flip.  It is a simple workout.  Get a deck a of cards,  pick 4 exercises and each card corresponds to the amount of reps you do for that particular exercise. Today we are going to utilize a medicine ball.

EL D Card Flip

Clubs : Med Ball Slams
Spades : Med Ball Presses
Hearts : Med Ball Up and Overs
Diamonds : Med Ball Squats 

Joker #1 : 100 Mountain Climbers
Joker #2 : 100 Flutter Kicks

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

5/17/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 45-15 no repeat training session.  So we will work for 45 seconds and rest for 15 seconds for 25 sets.  Give each movement your best because you'll only get one chance to work it.  It will be a mixture of kettlebells and bodyweight.  Let's get after it!!

1 Round
45 seconds on / 15 seconds off

Kettlebell Swing
In and Out Squats
Kettlebell Axe Chopper
Kettlebell Sumo Squat
Push-ups
Pull-overs
Full Sit-ups
Plank Pull Throughs
Gorilla Jacks
Snatch L
Snatch R
Squat Thrust
Hammer Curl
Table Top Toe Touch
Jerk L
Jerk R
Reverse Lunge L
Reverse Lunge R
Good Morning
Ice Skaters
Thruster L
Thruster R
Upright Row
Alternating Bent Over KB Row
Burpees

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

5/16/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the pavement for some road work FIST style.  I despise distance running, but understand the mental and physical benefits of hitting the road, so we press forward continuing to "get comfortable being uncomfortable".  If the weather is dodgy where you live, and you have access to a treadmill or a rower, all good.. Get a good sweat going and hit it..

Run or Row 400m
50 Push-ups
Run or Row 400m
50 Lunges (25L/25R)
Run or Row 400m
50 Jump Squats
Run or Row 400m

50 Sit-outs

Run or Row 1600m 

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

5/15/2020

30 minute cardio yoga session with Lesley Fightmaster...

https://www.youtube.com/watch?v=KwB8MrxxjEU

Namaste.. El Rey always  

5/14/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a workout that a buddy of mine gave me from his Crossfit group.  You will need a timer.  You simply set the clock for 1 minute, and then perform a series of exercises.  If you complete the exercises before the 1 minute elapses, then you get to rest.  Get ready, because when the minute timer buzzes you are off and going again.  Essentially, it pays to be a winner.  Once again, do not sacrifice speed for form..  We will put a FIST stamp on this by using the BB.

Every minute on the minute for 15 minutes

5 BB Thruster 
5 BB Hi-Pulls
5 BB Snap Downs

Gut exercises, handstand holds, back bridges..

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

5/13/2020

Warmup with joint mobility, foam roller, and dynamic movement.  Rack 'em up.  Old school back squat with a box jump chaser, 1 legged dead lifts, and a little foot work.  Simple strength and conditioning day.  If you don't have access to a squat rack, you can use dumbells, kettlebells, or body weight (just increase the reps a bit).  You can also roll out after each round to continue to break up fascia in your legs.  This will increase blood flow and help muscle tissue to recuperate.

5 sets

5 back squats (increase work load each work set after warmup set)
5 L/R one legged dead lifts
5 box jumps
agility ladder
50 jump rope skips

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

5/12/2020

Happy Birthday Mo!!! Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old stand by endurance go.  FIST 500.  Simply pick 10 exercises and do 50 reps of each.  The caveat is that you can't go on to the next movement until you finish the one that you are performing.  It is a great mental exercise as well as physical.  All you'll need is 1 kettlebell and your body weight.  Switch hands as often as you like.  Once you start, the bell can't hit the ground.

50 reps of each.. Take rest as needed

Sumo Squats
Swings 
Jerks
Flutter Kicks
Kettlebell Cleans
Pushups
Lunge
Jumping Jacks
Hi-pulls
Squat Thrust

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

5/11/2020

Warm up with joint mobility and dynamic movement.. Today meat grinder.  3 sets where 1 exercise is featured. Swings, squats, and presses mixed in with cleans and snatches in a brutal 7-8 minute non stop single arm kettlebell set.  http://www.youtube.com/watch?v=vN6MVmiPugY&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=47&feature=plcp This link is the clean and front squat section of the meat grinder..  

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

5/10/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Happy Birthday to Clare and Emma!! Big conditioning today. 6 minute periods, 40 seconds of work intervals, 20 second rest intervals for a total of 4 sets = 24 minutes with the Bulgarian Bag and a kettlebell.  Each minute there will be a different exercise.  No bag? You can perform all of these exercises with a kettlebell as well. Warm up with joint mobility and dynamic movement. Work the hips, shoulders, and lower back and get ready to get after it.

50 Birthday Burpees 

Each exercise is done as many reps as possible for 1 minute

4 rounds

Arm Throw
Alternating Reverse Lunge 
Sit-Up Press Combo
Push-Up Sit Out Combo 
Thrusters 

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

5/9/2020

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to put multiple Bulgarian Bag together movements to make one rep.  It will be a challenging flow that will tax the grip and force the entire body to work as we push through 50 reps.. Enjoy.. 

1/2 Deck of cards warmup

Black cards are jumping jacks
Red Cards are Cossack squats


FIST BB Blaster

50 Reps

1 Rep includes in succession:

Spin L / Spin R
Snap Down
Power Clean

Front Squat
Press

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

5/8/2020

Energizing total body yoga flow with Lesley Fightmaster.

https://www.youtube.com/watch?v=KhUhF-aQsHw

Namaste.. El Rey always.. 

5/7/2020

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a kettlebell chipper.  Each exercise will be performed 50-40-30-20-10 reps.  So tons of volume today.  Don't worry, no burpees ;-).. This is a fast efficient way to get a ton of work completed in short amount of time.  Pick 3-4 movements and get after it.  As always, never sacrifice form for speed.  If you need to stop and take a break, do so..

50-40-30-20-10

Kettlebell swings
Bodyweight Squats 
Flutter Kicks 

Extra : Row, Run, or Bike for meters, miles or time..  

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

5/6/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 400 rep training session with a burpee chaser.  10 exercises of 40 reps each.  Plus a burnout of burpees to celebrate my late fathers birthday.  "Mark, in hockey, cruisers watch what happens.. Diggers make things happen.. Be a digger.. "

1 Round
40 Reps each

KB Swings
BB Squats
Push-ups
BB Snapdowns
KB Press 20L/20R
Sit-ups
KB Snatch 20L/20R
BB Hi-pulls
Squat Thrust
BB Spins 20L/20R

Burnout:
83 Burpees

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

5/5/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight blast.   8 exercises in a circuit format on the clock.  Push yourself through each movement, and maximize reps.  After a hard day of weight training, bodyweight days are a perfect compliment, and help work all of the little stabilizers that are missed when you hit the big muscle groups..

20 seconds on / 10 seconds off

Jumping Jacks
SEAL Push-ups
Squat / Karate Kick combo
Sit-outs
Plank elbow to knees
Speed skaters
Pike push-up https://www.youtube.com/watch?v=sposDXWEB0A
Seated knee tucks (abs)

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

5/4/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 45-15 no repeat training session.  So we will work for 45 seconds and rest for 15 seconds for 25 sets.  Give each movement your best because you'll only get one chance to work it.  It will be a mixture of kettlebells, bags, and bodyweight.  Let's get after it!!

1 Round 
45 seconds on / 15 seconds off

Kettlebell Swing
BB Clean and Front Squat
Kettlebell Axe Chopper
Kettlebell Sumo Squat
Push-ups
BB Snapdown
Full Sit-ups
Plank Pull Throughs
BB Swing Squat
Snatch L
Snatch R
Squat Thrust
BB Hammer Curl
Table Top Toe Touch
Jerk L
Jerk R
Reverse Lunge L
Reverse Lunge R
BB Good Morning
Ice Skaters
Thruster L
Thruster R
BB Hi-Pulls
Alternating Bent Over KB Row
BB Spins

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

5/3/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag conditioning complex.  Several rounds of Bulgarian Bag movements followed by explosive BB movements and a short run.  These are gut check training sessions.  Forget about the weather, forget about how tired you are, and fight through it. 

5 Rounds

20 spins 10 L / 10 R
3 BB burpees
20 press
3 BB burpees
20 arm throw 10 L / 10 R
3 BB burpees
20 lunges 10 L / 10 R
3 BB burpees
20 snapdowns
3 BB buprees

100M run

Flexibility skill : BB windmills, splits, and back bridges 

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

5/2/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 4 movement, tabata style training session.  Complete each movement in the circuit 8 times with a 30 second on / 10 second off time sequence.  Multiple combo movements just to keep things interesting. It is just over 21 minutes of training with a 3-1 work to rest ratio.. Good Reps.. Get after it.. 

8 Rounds of 30 seconds on / 10 seconds off 

Hi Pull / Catch / Squat
Squat Thrust / Bent Over Row
Swing / Clean / Rotational Press L
Swing / Clean / Rotational Press R

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