12/7/2023

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 and Manny always.. 

12/6/2023

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

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

12/5/2023

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 and Manny always.. 

12/4/2023

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

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

12/3/2023

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

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

12/2/2023

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.

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

12/1/2023

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)

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