11/13/13

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 25 minutes.  Rest as you need it.

Set your timer for 25 minutes amrap

5 chin ups
10 seal push ups
10 box jumps
5 pull ups
20 Cossack squats
30 jumping jacks

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

11/12/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a high volume and high intensity training session.  The best bang for your buck two movement exercises when put together form an unbeatable full body combo.  The kettlebell clean and jerk.  You work most major muscle groups in your whole body from your traps to your toes.  This is a great you go / I go sequence as well.  If you don't have a partner, take sufficient rest in between sets.

Double Long Cycle Clean and Jerks

Reps:
1-3-5-7-9-11-13-15-13-11-9-7-5-3-1

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

11/11/13

Warm up with joint mobility, foam roller, and dynamic movement.  Remember those who have sacrificed so much for us and our freedom.  Today we are going to do a body weight circuit. It was a great weekend of training with the kettlebells, sleds, and Bulgarian Bags.  Set the clock.  Get as many rounds as possible in 20 minutes.

20 minutes amrap

5 burpees
10 medicine ball smashes
5 box jumps
10 chain push ups
30 full body crunch

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

11/10/13

SEAL Sunday # 64... To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @SEALStrongFit on twitter.

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

11/9/13

Mystery workout at FIST today.. You wanna know?? You gotta show.. 

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

11/8/13

Yoga... Bend and Stretch with Melissa..

http://www.youtube.com/watch?v=nj6r1-AncjA&feature=c4-overview&list=UU2ZEmNa1Q2yottu4fn3Ok7Q 

Namaste...  El Rey always..

11/7/13

Warm up with joint mobility, foam roller, and dynamic movement.  Today we will incorporate 3 kettlebell movements into a flowing 5 set workout.  It is a great endurance and conditioning workout.  Swing, hi pulls, and snatch all together in a 2-4-6-8 format. You start off by doing 2 swings, 2 hi pulls, and 2 snatch with your right arm, and then repeat the process with your left arm.  High volume, high intensity, and high endurance.. Enjoy..

2-4-6-8 rep range
5 sets rest 60-90 seconds in between sets

Swing, Hi Pulls, & Snatch
1 set
2 L/R S, HP, Sn
4 L/R S, HP, Sn
6 L/R S, HP. Sn
8 L/R S, HP, Sn

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