Tuesday, March 31, 2015

3/31/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are just going to hit the pavement for some road work.  Bust out a few sprints and rip some sled work.  Get loose and warmed up then hit the road.

1.5 Mile Run
5 40 yard sprints
5 20 yard sled pushes
1.5 Mile Run

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

Monday, March 30, 2015

3/30/15

Warmup with joint mobility, dynamic  movement, and foam roller.  Today we are going to hit a brutal bodyweight training session.  There will be no weights involved.  There will be a mental test.  There are no rep limits.  Just the clock.  So push yourself until the buzzer.

All body weight

1 minute on 10 seconds off

Jumping Jacks
Push Ups
Full Sit Ups
Mountain Climbers
Air Squats
Cossack Squat
Hip Circles
Burpees
Swimmers
Plank up and downs
Split Jumps
SEAL Push Ups
Table Top Hold
Squat Thrust
Flutter Kicks

Max pull ups, dips, and chin ups

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

Sunday, March 29, 2015

3/29/15

SEAL Sunday # 123... 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, March 28, 2015

3/28/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate workout.  All that is needed is a 25-35-45 pound plate.  If you don't have access to a plate, use a kettlebell or dumbbell.  We are going to mix in timed sets along with sets of reps to mix it up a bit today.  Enjoy..


Round 1
Tabata style 8 rounds 20 seconds on / 10 seconds off

Alternating Squat
Halo
Press
Clean & Jerk
Axe Chops

Round 2
3 Rounds of : 
15 Reps of each

Trunk Twists
Upright Row
Bent Over Row
Triple Crush
OH Squat
    

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

Friday, March 27, 2015

3/27/15

Yoga with Lesley Fightmaster... Hip Vinyasa flow.. Plus a detox class with Adriene..

https://www.youtube.com/watch?v=QuORGAK4Tmk

https://www.youtube.com/watch?v=cBPP_izKKSs

Namaste..  El Rey always..

Thursday, March 26, 2015

3/26/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit 30 by 30 Bulgarian Bag / bodyweight combos.  These types of workouts really simulate "game conditions".  They force you to stop and start, push your pace, and maximize your reps.  As always, focus on quality reps, not quantity of reps.

3 rounds

1 minute of each broken up into 30 second segments

hammer curl / burpee
BB press  / burpee

spin L /elbow to knees
spin R / flutter kicks

arm throw / air squat
donut swing / air squat

snapdown / mountain climb
cossack squats  / mountain climb

good morning / split jumps
power clean / ladder climbs

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

Wednesday, March 25, 2015

3/26/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old school training session.  Focusing on strength and explosiveness + a little conditioning and footwork.  Make sure you focus on quality reps, not speed.  Push yourself.

5 Sets of 12-10-8-6-4 Reps
Back Squats  (Increase work load as reps decrease)
Ukrainian Dead Lifts
Upright Row
Shoulder Press
Shrug

3 Sets 
5 Pop Up Box Jumps
10 Chain Back Extensions 
20 Step ups (10L/10R)
Max calf raise

Tabata set on the Airdyne

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