12/14/2023

 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

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

 

12/13/2023

 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

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

12/12/2023

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

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

12/11/2023

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..

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

12/10/2023

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

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

12/9/2023

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

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

12//8/2023

 Animal flow yoga.. 

https://www.youtube.com/watch?v=0ODLlKauk3s 

Namaste.. El Rey and Manny always..