10 burpees after each movement
Monday, December 23, 2024
12/23/2024
10 burpees after each movement
Sunday, December 22, 2024
12/22/2024
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a combo circuit to continue our Christmas theme workouts. Make sure you grease the joints and get ready to HIIT it. Multiple Rounds of sprints and power moves.
Max Rounds in 30 Minutes
Even Rounds
Row/ Run / Bike 500M
10 Snatch L
10 Snatch R
Odd Rounds
Jump Rope 1 Minute
10 C&J L
10 C& J R
Cool down, have a nice day.. El Rey and Manny always..
Saturday, December 21, 2024
12/21/2024
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
Friday, December 20, 2024
Thursday, December 19, 2024
12/19/2024
Warmup with joint mobility, dynamic movement, and foam roller. Santa is making his list and checking it twice. Make sure not naughty and for sure be nice. Climbing in out of the sleigh, carrying all of the toys to the good girls and boys, and sliding down all of those chimneys is easy for Santa, but I think he trains to stay ready.. :-)..
Santa Bootcamp
5 Rounds
10-20-30 yard Farmers Walk (suicide style 10yd up and back 20 up and back 30 up and back no rest)
20 BB Thruster / 20 Jump Squat combo
20 3 count Mountain Climber / 20 Plank Up Down combo
50 Battle Rope Waves
20 Walkout / Push up combo
Wednesday, December 18, 2024
12/18/2024
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a brutal bodyweight training session. There will be no weights involved. There will be a mental test. There are no rep limits. Just the clock. So push yourself until the buzzer.
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, December 17, 2024
12/17/2024
Warm up with joint mobility, dynamic movement, and foam roller. Today we are going to do a 20 minute go with as many rounds as possible. I like these because you really can push yourself. Just you against the clock. 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.
25 minutes AMRAP
500m row
10 BB Jump Squats
10 BB Spins 5L / 5 R
10 Push-Ups
10 SnapDowns
Monday, December 16, 2024
12/16/2024
"Well, in Whoville they say that the Grinch's small heart grew three sizes that day. And then the true meaning of Christmas came through, and the Grinch found the strength of ten Grinches plus two."
Sunday, December 15, 2024
12/15/2024
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a 20 minute AMRAP Yukon Cornelius Style. Built for strength, flexibility and endurance. Grab a kettlebell, get warm, and get after it.
20 Minute AMRAP
25 Yard Sled Drag (Modification: Farmer's walk)
20 Sledge Smashes L/R (Mod Kettlebell Axe Choppers)
20 Single Arm Clean and Press 10L/10R
20 Tactical Lunge
20 Push-ups
20 Swings 10L/10R
Saturday, December 14, 2024
12/14/2024
Warmup with joint mobility, dynamic movement and foam roller. Today we are going to HIIT another Christmas themed training session. The 8 reindeer that pull Santa's sleigh are tough and in tremendous shape to haul all of those gifts to everyone. They land and take off constantly!!
* Rudolph - Row 5,000 M *
5 Rounds
Dasher - 10 Deadlifts
Dancer - 10 Dumbbell Shoulder Presses
Prancer - 10 Pull-ups
Vixen - 10 V-ups
Comet - 10 Double Kettlebell Cleans
Cupid - 10 Chest Press
Donder - 10 Dips
Blitzen - 10 Burpees
Friday, December 13, 2024
12/13/2024
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit some crazy 8s. 8 rounds of 8 reps of 8 exercises... Great strength and conditioning go.. We will utilize kettlebells, bodyweight, and Bulgarian Bags. It is a bit of a kitchen sink training session. So get after it. Make sure that you don't sacrifice form for speed. Bring the heat!!!!
8 rounds
8 Double kettlebell cleans
8 Clap Push Ups
8 BB snap downs
8 Ab wheel
8 Jump Squats
8 Double swings
8 BB arm throw
8 Double kettlebell snatch
Thursday, December 12, 2024
12/12/2024
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..
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
Wednesday, December 11, 2024
12/11/2024
Warmup with joint mobility, dynamic movement, and foam roller. Today is super simple. One full body exercise that really taxes the central nervous system. All you're going to do is st the timer and go. You can pick your time limits. I like to do one long set of continuous singles after I have completed 5 on each arm with out switching. Drum roll... Turkish Get Ups.. This is Steve Cotter's variation on the basic movement http://www.youtube.com/watch?v=uGRBvom4Zrw
20 minutes of TGUs..
Tuesday, December 10, 2024
12/10/2024
Warmup with joint mobility, dynamic movement and foam roller. Today we are going to keep the Holiday theme going with the SANTA workout. Not an original idea but I thought it looked pretty fun, and of course we will put the FIST spin on it as well. Put on some Christmas music and get after it.
5 Rounds No Rest
10 Reps of Each
The S.A.N.T.A. session
S = Snapdowns
A = Ab wheel
N = Narrow Squats
T = Trap Bar Dead Lifts
A = Arm Throws
Monday, December 9, 2024
12/9/2024
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
Sunday, December 8, 2024
12/8/2024
Warmup with joint mobility, dynamic movement and foam roller. Today we are going to hit a 20 minute AMRAP training session. Pick 6-8 movements to formulate a circuit and get after it. Today we are going to utilize bodyweight and a single kettlebell. Get a good warmup.. Its cold outside..
20 minute AMRAP
10 2 Hand Swings
10 Kettlebell Jump Squat
10 OH Lunge
10 Sit-outs
10 Pushups
10 Snatch
4 minutes ABs
Saturday, December 7, 2024
12/7/2024
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
Friday, December 6, 2024
Thursday, December 5, 2024
12/5/2024
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
Wednesday, December 4, 2024
12/4/2024
Warm up with joint mobility and dynamic movement. Today we hit the FIST version of the "Bear" workout. This link is the FIST version http://www.youtube.com/watch?v=9_320cMZN1Q&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=5&feature=plcp It involves multiple movements to make one rep.
FIST Bear
10 rounds of 5 per side
We use 1 kettlebell
1 Rep includes in succession:
swing
clean
front squat
snatch
over head squat
Tuesday, December 3, 2024
12/3/2024
Warm up with joint mobility, foam roller, and dynamic movement. We are going to use just body weight today. A simple circuit, but very effective full body workout. Try and get as many rounds as possible in the 15 minutes. Rest as you need it.
Set your timer for 15 minutes amrap
5 chin ups
10 seal push ups
5 tuck jumps
5 pull ups
20 Cossack squats
30 jumping jacks
1 Mile Run finisher
Monday, December 2, 2024
12/2/2024
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a single kettlebell training session. All you need is a single kettlebell. 2 minutes of work broken down into 30 second intervals with 30 seconds rest to follow. Get your timer set and get after it.
2 Minutes on / 30 seconds off
Each interval is 30 seconds
Set 1
Hand to Hand Bent Over Row
Single Arm Dead Clean
Set 2
Hi-Pull
Front Squat
Set 3
Alternating Dead Snatch / Press Combo
Close Grip Push-Ups
Set 4
Put it all together for a massive flow.. All singles
Hand to Hand Row / Single Arm Dead Clean / Hi-Pull / Front Squat / Dead Snatch / Press / Push-up Flow for 3 minutes.
Sunday, December 1, 2024
12/1/2024
Warm up with joint mobility, foam roller, and dynamic movement. Today is FIST family member Uncle Bs birthday.. 58 + 1 burpees to start to make it a steady 58. 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)
Saturday, November 30, 2024
11/30/2024
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit an old school strength training session. 5x5 heavier as you go up in sets. Rep range remains the same. This is a great you go / I go session. You can utilize your partner to push you and make gains.. Get 'er done..
5x5
T-Bar Rows
Ukrainian Dead Lift
Weighted Step Ups
Zercher squats
Weighted Pull-ups
Seated shoulder press
Friday, November 29, 2024
11/29/2024
Morning Yoga with Adriene..
https://www.youtube.com/watch?v=OMu6OKF5Z1k&t=402s
Thursday, November 28, 2024
11/28/2024
Happy Thanksgiving!!! Today we work, and then we feast!! 2022 has been a very tough year, but there are still plenty of things to be grateful for in my life. Fun, Family, Food, and Football. It's going to be a great day.. Think about 1 thing that you are thankful for this year, and focus on that during today's training session. We are going to hit a Bulgarian Bag / Kettlebell 100s session. Since historians can't really pinpoint when the first Thanksgiving Day was, we'll wing it.
100
Single Clean and Jerks
100
BB Snap Downs
100
BB Reverse Lunge
100
Single Arm Swings
100
BB Spins
Wednesday, November 27, 2024
11/27/2024
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a Kitchen Sink endurance training session. Bodyweight, Kettlebells, and Bulgarian Bag all in one session. 1 minute of work followed by 15 seconds of rest for 3 rounds. Great strength, grip, and conditioning go. Work out those kinks and get after it.
1 minute on / 15 seconds off
3 Rounds
2 Handed Swings
SEAL Push-Ups
Squat Thrust / Sit Out combos
Figure 8 Static Holds
BB Clean and Front Squat
BB Lunge / High Knee combo
Tuesday, November 26, 2024
11/26/2024
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)
Monday, November 25, 2024
11/25/024
Warm up with joint mobility, dynamic movement, and foam roller. Today we are going to do a simple workout. All you need is a jump rope, your own body weight, and a kettlebell. Jumping rope is one of the sneaky hard exercises that really forces your whole body to work. If you can't jump rope for a sustained period of time, do jumping jacks instead. Try and do this with as little rest as possible.
10 rounds
1 minute jump rope
20 snatches 10L/10R
10 push ups
20 suitcase lunges 10L/10R