Thursday, April 26, 2018

4/26/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian Bag (BB).  Warm up with join mobility and dynamic movement. Work on hips, forearms, and lower back specifically.  The BB taxes those three areas the most.  When you feel ready , get after it..

20 minute go amrap (as many rounds as possible)

15 snap downs
30 lunges 15L/15R
15 thruster
15 hammer curls
10 donut swings
20 yd sprint

Finish:
2 minute BB spin challenge

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

Wednesday, April 25, 2018

4/25/18

Warm up with joint mobility, dynamic movement and foam roller.  Today we are going to hit the plates.  Just 1 Olympic plate, and a jump rope.  Climb the ladder ascending in reps as you go.  Several rounds and very little rest give you a muscle and cardio pump.  This is another great game conditions simulation.  Executing when you're tired.  The well conditioned athlete always will..


5 rounds w/ plate

5 OH squats 
10 Snatch
15 Pullovers 
20 Axe choppers 10L/10R
25 Clean and press

50 jump rope skips or Jumping Jacks


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

Tuesday, April 24, 2018

4/24/18

Warm up with joint mobility and dynamic movement.  Today we are going to do 8 - 3 minute mini workouts with a short break in between periods.  We will utilize body weight, kettlebells, and clubbells to give ourselves a full body fat burning conditioning workout.

3 minutes of work / 30 seconds rest
Each period is broken down into 3 exercises done as many times as possible in the allotted time. 2 times through for a total of 8 sets.

Period 1 
10 swings
5 burpees
10 cossack squats

Period 2
10 seal push ups
20 side crunch / leg lift 10L/10R
10 one arm kettlebell row

Period 3
10 star jumps
20 clubbell halos 10L/10R
20 flutter kicks

Period 4
20 snatches 10L/10R
10 gorilla jacks
10 jump squats 


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


Monday, April 23, 2018

4/23/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight session.  One of the ways that I have found that I am able to work through injuries is by continuing to train in different ways to not exacerbate that injury.  So sometimes you have to adjust your training.

5 Rounds

30 seconds on / 10 seconds off

Hi-Knees
Hand Release Push-Ups
Sit-Outs
Chair Dips
Ice Skaters
Squats
Lunge with Torso Twist
Feet to Hands
Flutter Kicks
Superman Holds

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

Sunday, April 22, 2018

4/22/18

SEAL Sunday #269.. 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, April 21, 2018

4/21/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper.  Just one set of multiple reps without stopping and getting after it.  Push through it.. Early stages of a rough weekend of training.  Time to start off the weekend right!!

1 Round

50 Swings
5 Burpees
40 Jerks 20L/20R
5 Squat thrust
30 Jump Squats
5 Burpees
20 Sit-ups
5 Squat thrust
10 Hand release push-up
5 Burpees
20 Sit-ups
5 Squat Thrust
30 Jump Squats
5 Burpees
40 Jerks 20L/20R
5 Squat Thrust
50 Swings


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