Sunday, January 21, 2018

1/21/18

SEAL Sunday # 257.. 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, January 20, 2018

1/20/18

Warmup with joint mobility, dynamic movement, and foam roller...  Today we are going to hit the El Diablo 666 workout.  It consists of 6 exercises of 6 reps each for 6 rounds with no rest.  It is a killer.  So to begin we'll be doing 6 minutes of calisthenics to make sure we are good and ready to get 'er done.

6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics


Snap downs
SEAL push ups
BB jump squats
Thruster
Donut swings
Squat thrusts


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

Friday, January 19, 2018

Thursday, January 18, 2018

1/18/18

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a slow controlled series of movements that hits the whole body.  Turkish get ups.  We're going to keep it super simple.  Just set the timer and go. One suggestion, try and do multiple reps with the same arm.  This will help stability, strength, stamina and mobility in the shoulders.

Your call on time.. 10-15-20 minutes.. Its up to you..
Use an appropriate weight for multiple reps for an extended period of time.


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

Wednesday, January 17, 2018

1/17/18

Warm up with joint mobility and dynamic movement.  Heavy, medium, light swings today with body weight exercise side dishes.  Great conditioning workout.  Line your kettlebells up and set your timer for 30 second intervals.  Swing heavy for 30 seconds, medium for 60 seconds, and light for 90 seconds.  In between sets of swings 30 seconds of body weight exercises.  Mix up the body weight exercises, but the swings are the main dish on the menu today.

 5 rounds like below

For example:

30 seconds heavy swings
30 seconds body weight squats
60 seconds medium swings
30 seconds burpees
90 seconds swings
30 seconds split jumps  

Cool down, have a nice day..    

Tuesday, January 16, 2018

1/16/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work the GS biathlon.  2 minute goes of 30 second intervals.  Single kettlebell only.  So chalk up and get ready to hit it.  Take the extra time and get a bit of a sweat going.  Get after it..

6 Rounds
2 Minutes of work / 30-60 seconds rest
30 second work intervals

Clean and Jerk L
Clean and Jerk R
Snatch L
Snatch R

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

Monday, January 15, 2018

1/15/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today, I went to the archives and dug up an oldie but a goodie.. We are going to hit a 5 round full body go... Up the ladder incrementally.  Make sure that you work the kinks out, and then get right to work. 

5 rounds

5 Double Thruster
10 Burpees
15 Clubbell Pull Over Squat Combos
20 Hand 2 Hand Swing
25 Knees to Chest Crunch


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