Monday, July 23, 2018


Warm up with joint mobility and dynamic movement.  Today we are going to do some HIIT training. Timed sets all out for multiple rounds. The bullet points below are from Tony Shober's blog.

  • HIIT training trains the body to effectively remove metabolic waste from the muscles between intervals. By quickly removing lactate and other byproducts resulting from high intensity exercise, you enable the body to be primed and ready for another bout of high intensity exercise with less rest.
  • HIIT training is one of several ways to boost both testosterone and growth hormone levels. Since these hormones are highly responsible for muscle gain and fat loss, you should be doing all you can to keep levels high. You can boost testosterone by following these tips, and you can naturally increase growth hormone levels by following these. " 

30 seconds on / 15 seconds off
Multiple rounds

Renegade Rows
Sled push/pull
Front squats 

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

Sunday, July 22, 2018


SEAL Sunday #280.. 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 or 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..

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

Saturday, July 21, 2018


Today begin with usual warm up of joint mobility, dynamic movement and foam roller. Then hit a few rounds of 30 second intervals of jumping jacks, high knees, mountain climbers, and sit outs.  We are going to do a circuit today.

Circuit 1

20 yd kettlebell shuffle ( hold bell by the horns, bottom up, get in an athletic stance and shuffle laterally)
20 bottom up press
20 lunge (10L/10R)
10 swings

5 rounds

Circuit 2

20 yd rack walk
20 yd OH walk
5 double thrusters
10 SCDL (suit case dead lift)

5 rounds 

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

Friday, July 20, 2018

Thursday, July 19, 2018


Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be hitting a simple circuit in a chipper format.  2 rounds from 50 down to 10 with a plate.  Very simple. Don't worry there is a catch. Timed 1/4 mile runs after the first round and the second round.  Give yourself a realistic but challenging time to run the 1/4 mile and have a penalty if you don't succeed this time.

2 Rounds

Use an Olympic plate 25, 35, or 45lbs

50 Squats
40 Rows
30 Clean and Jerks
20 Halos 10L/10R
10 Triple Crush

Run 1/4
Penalty 1 burpee for every second you are over prescribed time

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

Wednesday, July 18, 2018


Warm up with joint mobility and dynamic movement.  Strength day today. One movement. Longer rest, short reps, heavier weight. Warm up that posterior chain well, dead lifts today as well as the rest of your body.  The dead lift is an exercise that you perform daily probably without even realizing it.

5 sets of 5
5 barbell deadlifts (increase weight after each set)
5 box jump/sprawl after each set
1 minute rest in between sets

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

Tuesday, July 17, 2018


Warmup with joint mobility, dynamic movement, and foam roller. Hitting the dungeon today for a heavy bag and kettlebell 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 jerks 10L/10R
20 lunges 10L/10R
20 swings

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

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