Friday, September 22, 2017

Thursday, September 21, 2017

9/21/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight and Bulgarian Bag circuit.  Timed sets and time to switch positions. Simple multi-round circuit.  Get after it..

3 Rounds and then switch up movements.. Bulgarian Bag, Bodyweight, & Rope movements only..

3 Rounds 

30 seconds on / 10 seconds off

Ropes
BB Snaps
Plank up-downs
BB hi-pull
BB Step ups
Burpees


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

Wednesday, September 20, 2017

9/20/17

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do a Bulldog body weight workout.  It will be a nice chipper.  So 1 round, no muss, no fuss.  Good form is key... Don't let your form break down just to get through it.  Focus on maximizing each rep to reap the benefits of the movement.

1 round

50 push ups
10 flying squirrel jumps
50 full sit ups
10 flying squirrel jumps
50 lunges 25L/25R
10 flying squirrel jumps
50 squats
10 flying squirrel jumps
50 chest to bar
10 flying squirrel jumps 
50 hip lifts 25L/25R


1 mile jog

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

Tuesday, September 19, 2017

9/19/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple training session.  FIST 100s.. Great mental test and endurance builder.  Focus on form.. NOT speed.. Nail each rep.. Do not move on until you've completed each exercise. Bulgarian Bag 100s get after it..


100s

100 spins 50L/50R
100 clean and front squats
100 plank jacks on bag
100 snapdowns
100 press

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

Monday, September 18, 2017

9/18/17

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the dungeon and do some Turkish get up combos.  Turkish get ups are a tremendously sneaky exercise.  Although it is not a ballistic movement like a snatch, after several of them in a row, you are beginning to feel it.  We are going to add everyone's favorite body weight exercise.. burpees.. into the mix for a musculo-skeletal strength, joint mobility, and cardiovascular workout.

Go through this twice for a great sweat. 

1 Round of 2 minutes hitting the heavy bag

1 TGU L/R -- 6 Burpees
2 TGU L/R -- 7 Burpees
3 TGU L/R -- 8 Burpees
4 TGU L/R -- 9 Burpees
5 TGU L/R -- 10 Buprees

1 Round of 2 minutes hitting the heavy bag



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

Sunday, September 17, 2017

9/17/17

SEAL Sunday # 240.. 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, September 16, 2017

9/16/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do a simple combo in a 10 set format.  This one is a great conditioning go.  Try and do it with as little rest as possible.  Get after it and have some fun..

10 sets
5 snatch L
5 snatch R
5 burpee split jump
5 ab wheel


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