Tuesday, March 3, 2015

3/3/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper training session.  100 reps down to 10 reps.  These are great mental and physical challenges, and you are generally a pool of sweat when you're finished.  So get after it and work hard!!

100 Plank hold jumping jacks
90 Kettlebell swings (45 reps per arm)
80 High knees
70 Kettlebell snatch (35 reps per arm)
60 Sumo squats
50 Push-ups
40 Lunges (20 reps per leg)
30 Sit-ups
20 Burpees
10 Kettlebell jump squats

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

Monday, March 2, 2015

3/2/15

Warm up with joint mobility and dynamic movement.  Quick body weight circuit today followed by a short 10 sprint set on the airdyne.  Make sure that your form doesn't break down just to get through it.. Focus on doing strong good reps.

20 minutes amrap

12 ring rows
5 tuck jumps w/ 20 kgs kettlebells
8 ab wheel
10 push ups
50 jump ropes

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

Sunday, March 1, 2015

3/1/15

SEAL Sunday # 120... 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.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70

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

Saturday, February 28, 2015

2/28/15

Warmup with joint mobility, dynamic movements, and foam roller.  Today we are going to hit a ladder complex utilizing bodyweight and double kettlebells.  Tremendous conditioning, and strength is just the added bonus.  Make sure you shake off the cold and get after it today.

3 Rounds
Rep Range = 2-4-6-8

Sit-outs
Double Clean and Jerk
SCDL
Burpees

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

Friday, February 27, 2015

Thursday, February 26, 2015

2/26/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix up bodyweight, Bulgarian bags, and ropes into a timed sequence.  These timed sets allow you to concentrate on ripping out as many reps as you can without thinking about getting to a specific number.  People have the tendency to save up their energy to make that number.  I want you to go all out for the 20-30 seconds.  Gas yourself. 

Max rounds in a 30 minute time limit -- Rest in between periods is up to you 
30 second work intervals / 5 second "switch" time

2 Bulgarian Bag movements
1 Rope interval
1 Bodyweight interval

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

Wednesday, February 25, 2015

2/25/15

Warm up with joint mobility, dynamic movement and foam roller.  Simple sequence today.  Turkish get ups.  Simply set your timer and go.  I like to get as many in a row as I can with one arm before I switch to singles. 15-20 minutes with no rest usually gets it done.  Throw in some more flexibility movements at the end, and call it a day.

splits, back bridges, head and hand stands, wall walks, and gymnastic movements.


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