Today we are going to do the FIST version of the plate workout. So begin with joint mobility, foam roller, and dynamic movement. Now that the weather is changing, spend a little more time warming up to heat up your engine. Wrestling season is coming, we hope!!..
4 minutes of 30 second intervals of calisthenics (jumping jacks, mountain climbers, gorilla jacks, squats)
Use any plate you want- 10, 25, 35, or 45lbs.
20-18-16-14-12-20
presses
curls
clean and press
front squat
tricep extension
halos
axe choppers
bent over rows
25 yd sprint
Do all of the plate exercises and then sprint. 6 full rounds of plate movements and 6 sprints. Rest 1-2 minutes in between sets. No longer than 2 minutes.
Monday, November 30, 2020
11/30/2020
Sunday, November 29, 2020
1/29/2020
5 sets :
6 reps L/R Kettlebell Swings
8 jump squats (bodyweight)
4 reps L/R Kettlebell Snatch
6 clap push ups
2 reps L/R Kettlebell Heavy Clean and Jerk
4 burpees
Extra credit:
5-10 handstand push ups
Saturday, November 28, 2020
11/28/2020
5 Rounds EMOTM
20 Hand to Hand Swings
14 Sit-outs
15 SEAL Push-ups
8 Double Kettlebell Clean and Front Squat
Friday, November 27, 2020
Thursday, November 26, 2020
11/26/2020
100
Single Clean and Jerks /
BB Snap Downs
100
Single Arm Row /
BB Hi-Pull
100
Reverse Lunge/
BB Front Squats
100
Single Arm Swings /
BB Spins
21
BB Burpees
Wednesday, November 25, 2020
11/25/2020
All body weight
1 minute on 10 seconds off
Jumping Jacks
Push Ups
Full Sit Ups
Mountain Climbers
Air Squats
Cossack Squat
Hip Circles
Burpees
Swimmers
Plank up and downs
Split Jumps
SEAL Push Ups
Table Top Hold
Squat Thrust
Flutter Kicks
Max pull ups, dips, and chin ups
Tuesday, November 24, 2020
11/24/2020
Warm up with joint mobility, foam roller, and dynamic movement. Today we are going to to do some high intensity circuit training (HIIT). It will combine many of the areas that we have been working on this week during training especially hip and hamstring mobility, strength, and flexibility. It is a 40-20 go for 5 rounds. Get warmed up and HIIT it!!!
Monday, November 23, 2020
11/23/2020
splits, back bridges, head and hand stands, wall walks, and gymnastic movements
Sunday, November 22, 2020
11/22/2020
Warmup with joint mobility, dynamic movement and foam roller. Hard push yesterday.. Today we are going to focus on a nice easy strength circuit. Short reps / long sets.. Take rest as needed.
10 sets
20 yard Farmer's Carry
5 SCDL
5 Double KB Bent Over Row
5 Clap Push-Ups
Saturday, November 21, 2020
11/21/2020
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit another combo training session with the rower and kettlebells. If you don't have access to a rower, run, bike, or use a stair climber. Focus on consistency of effort. Try and make each interval as the last. This is an endurance session not a sprint. By the same token, it is not a jog either.
4 sets
Row, Run, Bike 500M
25 (Moderate weight Double Clean and Jerk)
Cool down, have a nice day.. El Rey always..
Friday, November 20, 2020
11/20/2020
https://www.youtube.com/watch?v=_zbtKeeAa-Y
Thursday, November 19, 2020
11/19/2020
Warmup with joint mobility, dynamic movement, and foam roller. Wood chipper. 5 sets.. Kettlebell single arm movements and Bulgarian Bag combos. This will help you continue to fine tune each movement. Always looking for improvement. Simple, but effective. Take rest needed, but don't exceed 2 minutes.
5 Sets
10 Heavy One Arm Swings 5L/5R
20 Spins 10 L/R
10 Heavy Cleans 5L/5R
20 Arm Throws 10 L/R
10 Heavy Jerks 5L/5R
20 Snap Downs
10 Heavy Snatch 5L/5R
4 - 30 second battling rope conditioning periods..
Wednesday, November 18, 2020
11/18/2020
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.
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)
Tuesday, November 17, 2020
11/17/2020
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
Monday, November 16, 2020
11/16/2020
Sunday, November 15, 2020
11/15/2020
EL D Card Flip
Clubs : BB Snapdowns
Spades : Push-ups
Hearts : BB Jump Squats
Diamonds : BB Press
Joker #1 : 100 Mountain Climbers
Joker #2 : 100 Flutter Kicks
Saturday, November 14, 2020
11/14/2020
Warm up with joint mobility, dynamic movement, and foam roller. Today is very simple. Right out of the USMC PT book. All you need is a little time, and a pull up bar. This is a pretty difficult challenge. It might not seem like much at first, but 4 sets in you will start to wonder. Of course, you will forge ahead until the work is completed. Warm up those shoulders, lats, and legs..
5 sets of :
20 pull ups
40 push ups
60 squats
OR
10 sets of :
10 pull ups
20 push ups
30 squats
Cool down, have a nice day... El Rey always..
Friday, November 13, 2020
Thursday, November 12, 2020
11/12/2020
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
1 minute rest in between sets
Wednesday, November 11, 2020
11/11/2020
10 Minute EMOTM
20 Swings (Odd)
15 Goblet Squats (Even)
10 Minute AMRAP
5 Jerk L
5 Jerk R
10 Sit-Up
5 Row L
5 Row R
10 Split Jump
Tuesday, November 10, 2020
11/10/2020
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.
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
Monday, November 9, 2020
11/9/2020
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to mix bells and bags.. Killer combo session to get our hearts going and muscles pumping. This is like peanut butter and jelly for me.. So shake off the cobwebs and get 'er done..
3 sets
Take rest as needed in between sets..
20 spins 10L/10R / 20 kettlebell halo 10L/10R
20 jump squats / 20 kettlebell lunge 10L/10R
20 snapdowns / 20 kettlebell snatch 10L/10R
20 arm throw 10L/10R / 20 kettlebell clean 10L/10R
20 donut swings / 20 kettlebell swings
Sunday, November 8, 2020
11/8/2020
6 rounds of 12
12 push ups
12 sit ups
12 2 handed swings
12 body weight squats
12 dips
12 upright row
12 halo 6L/6R
12 press 6L/6R
12 split jump 6L/6R
12 ice skaters 6L/6R
12 mountain climbers
12 snatch 6L/6R
Saturday, November 7, 2020
11/7/2020
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a down the ladder set 10-1. Pick 4 exercises. Start with 10 reps and then repeat until you get down to 1 rep per movement. Make it a full body go. You can incorporate kettlebells, barbells, bodyweight, Bulgarian bags etc.. whatever you feel like to hit this crusher. Get after it...
Ladder Down
10 reps - 1 rep
Kettlebell SCDL
Heavy Kettlebell Swing
BB Clean and Front Squat
Chain Push-ups or Kettlebell Chest press
Extra Credit
3 sets of 5
Dips
Pull-ups
Chin-ups
(no rest)
Friday, November 6, 2020
Thursday, November 5, 2020
11/5/2020
Happy Burpee Day Garrett!! Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a 20 minute AMRAP. Built for strength, flexibility and endurance. Grab a kettlebell, get warm, and get after it.
6 minutes Calisthenics
15 Minutes AMRAP
8 Snatch
5 Chin-ups
8 Snatch
5 Burpee
8 Thuster
5 Clap-push-ups
8 Thruster
Wednesday, November 4, 2020
11/4/2020
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to have a bit of fun training. Everyone enjoys the grab bag circuit. Its very simple put 10-20 different exercises down on paper, and throw them into a bag. Pick out 5-10 and you have your circuit. You can do it for reps or for time. Make sure that you are equitable between your strengths and weaknesses. Always put several movements in there that you struggle with mentally and physically. So for sure there will be OH squats in mine... Have some fun and have a great training session.
Tuesday, November 3, 2020
11/3/2020
Warm up with joint mobility, foam roller, and dynamic movement. Today we are going to to do some high intensity circuit training (HIIT). It will combine many of the areas that we have been working on this week during training especially hip and hamstring mobility, strength, and flexibility. It is a 40-20 go for 5 rounds. Get warmed up and HIIT it!!!
Monday, November 2, 2020
11/2/2020
Row 2000M or Run 1600M
5 rounds
20 push ups
20 squats
20 - 3 count mountain climbers
20 full body crunch
20 bench dips