Tuesday, July 29, 2014


Warmup with joint mobility, dynamic movement, and foam roller. Hitting the dungeon today for a heavy bag and calisthenic training session.  If you don't have access to a heavy bag, grab two small dumbbells, or even to cans of soup to use as resistance and shadow box.  Believe me, it'll be harder than you think.

10 rounds (No rest)

30 seconds heavy bag (punch, kick, elbow)
30 seconds shadow wrestling (shots, sprawls, fakes, downblocks, footwork)
20 push ups
20 sit ups
20 cossack squats

Flexibility and agility : BASE Wrestling neck bridge drills, forward and backward rolls 

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

Monday, July 28, 2014


Warm up with joint mobility, dynamic movement, and foam roller.  Today is simple. 10 exercises of 44 reps with the Bulgarian Body bag.  If you don't have a bag, use body weight or dumbbells. Simple chipper to get the week started off right..  I call it the Bulgarian Bag Birthday Bash..  Enjoy!!

44 reps of each

Snap downs
Jump squats
Hammer curls
Good morning forward bend
Floor wipers
Burpees w/ the bag

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

Sunday, July 27, 2014


SEAL Sunday # 93... 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, July 26, 2014


Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a explosive strength workout.  We will throw a bit of conditioning in too.. Always gotta improve your cardio.. Everyone's favorite, rope climbs, sledge hammer smashes and kettlebells.  Throw those three elements together, and you have a kick ass training session.

6 Rounds

Take rest as needed in between rounds

5 heavy snatch L
5 heavy snatch R
5 heavy lunge L
5 heavy lunge R
5 clap push ups
5 heavy row L
5 heavy row R
1 rope climb

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

Friday, July 25, 2014


Posterior chain focused yoga session today with David... 


Namaste...  El Rey always.. 

Thursday, July 24, 2014


Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to break up 4 mini workouts into 6 EMOTM sections.  Each will be different and challenging.  Remember the faster you go, the more rest you get, BUT crappy reps = crappy results.  So as always focus on form to get it right.

4 Rounds
6 minutes EMOTM
1 minute break in between sets

Sprint 25 yds
20 swings

5 Bulgarian Bag Buprees
16 Arm Throws

10 Push-ups
50 Mountain climbers

Sprint 25 yds
15 BB Snapdowns

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

Wednesday, July 23, 2014


Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to have a bit of fun training.  Everyone enjoys the grab bag circuit.  Its very simple put 10-20 different exercises down on paper, and throw them into a bag.  Pick out 5-10 and you have your circuit.  You can do it for reps or for time.  Make sure that you are equitable between your strengths and weaknesses.  Always put several movements in there that you struggle with mentally and physically. So for sure there will be OH squats in mine... Have some fun and have a great training session.

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