12/31/19

Happy New Year!!!!  Last training session of 2019!! Lets make it a good one.    Start thinking about those 2020 fitness goals.. First we row, bike, or run.. Then, we are going to hit tabata style couplets.  2 exercises, alternated 8 sets.. i.e.  swings and pushups.. Do one interval of swings then one interval of pushups after the 10 second break.  Finally row, bike or run.. So choose your movements wisely and get after it!!

Row 1,000M (Keep split time as low as possible), bike 5 Miles, or run 1 Mile
20 seconds on 10 seconds off

Push-ups
Heavy swings

Feet to hands
Jerks

Snatch
Split jumps

Goblet squats
Sit-ots

Row 1,000M, bike 5 Miles, or run 1 Mile

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

12/30/19

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a 5 part EMOM training session.  We will go through it 5 times for a total of 25 minutes.  We will incorporate Bodyweight, Bulgarian Bags, and Kettlebells.  So grease up the joints and lets get after it!!

EMOM for 5 Rounds

Minute 1 = 20 Sit-Outs

Minute 2 = 20 Hi-Pulls

Minute 3 = 25 BW Jump Squats

Minute 4 = 20 BB Spins

Minute 5 = 10 Double Snatch 

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

12/29/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT interval training.  The twist is what exercises we will do will be drawn from the grab bag.  One thing is certain, ropes will be included.  It is a fun way to mix things up.  Write down several different exercises body weight, kettlebell, running, or barbell, and put them into a bag.  Pick a couple out, and you have your circuit. You can make your intervals as long or as short as you would like.  We are going to go with a 2:1 ratio of work to rest.  Pick 5 exercises (including ropes) out of the bag for 5 rounds of 30 seconds on 15 seconds to switch stations.  Have fun with it.

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

12/28/19

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

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

12/27/19

One of my favorites.. Difficult yoga session for me, but really worth it.  Yoga with David.. Deep release of hips of hamstrings.

https://www.youtube.com/watch?v=gDQNqZMv1V0&t=373s

Namaste.. El Rey always.. 

12/26/19

Boxing Day.. Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a simple workout.  All you need is your own body weight, and a kettlebell.  Time to work off some that Christmas Cheer.. Rowing, jump rope or ADB are some of those sneaky hard exercises that really force your whole body to work. Try and do this with as little rest as possible.

10 rounds

1 minute row, jump rope, or airdyne bike 
20 swings
20 push ups
20 thrusters 10L / 10 R

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

12/25/19

A FIST holiday tradition..  Rest day.. Regardless of your religious beliefs, take today and reflect on the important things of your life... Family (pets included) and friends.. As Tiny Tim says, "God Bless us, every one."

Twas the day before Christmas and all through the house
Not a creature was stirring,
Except the dedicated people who train at FIST.
While people were all snug in their beds
Those at FIST were pressing stuff over their heads.
I, with my stop watch and kettlebell in hand
Had slugged down some coffee so I could lead this band.
When out on the lawn there arose such a clatter
People in the neighborhood knew what was the matter
It was the pushing of a sled by the nuts from FIST
Rocking their morning workout, "They must have lost their wits!"
So come and join us for fun and bells,
I promise it won't be living hell.
So to all of my FIST family,
I just have to say,
"Always train hard,
Cool down and have a nice day.."

Merry Christmas.. El Rey always..