Saturday, September 24, 2016

9/24/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be on the clock ripping through bodyweight and bulgarian bag movements. Eight exercises of 20 seconds of work and 10 seconds of rest.  Each exercise is done in succession for 8 rounds.  So in essence, its an 8 exercise circuit for 8 rounds.  Get after it!!


20 seconds on 10 seconds off

BB Cake Mixers
High Knees
Dog Pee Planks
Sit-outs
Over hand grip snap downs
BB Jump Squats
Pop Push Ups
Front Raise Squat combo

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

Thursday, September 22, 2016

9/22/16



Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to do a barbell/kettlebell combo workout.. We are going to combine them and make them into a circuit.  So begin with joint mobility and dynamic movement.  Then load your bar with a manageable weight for doing multiple reps/sets.. This is an endurance workout so I don't go heavier than the bar plus 25s on each side.

Each lift is done in succession. Don't move on to the next exercise until you have finished the previous one.

4 rounds

5 hex bar dead lift
5 power clean
5 double kettlebell/dumbbell snatch
5 flutter kicks (4 counts)
5 burpee

1/2 mile run + handstand hold finisher



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

Wednesday, September 21, 2016

9/21/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the airdyne bike with a vengeance.  If you don't have access to a bike, you can do body weight ladder climbers or high knees instead.  Go as hard as you can.  Build up that third period stamina.  Also, develop mental toughness..

7 rounds

Airdyne sprint 45 seconds
20 BB snap downs
Airdyne sprint 30 seconds
20 BB press
Airdyne sprint 15 seconds
20 BB jump squats

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

Tuesday, September 20, 2016

9/20/16

Today were are going to HIIT it.. So begin with joint mobility, foam roller, and dynamic movement.  25 seconds of work 5 seconds to move to the next station for 4 rounds.  Pick 5 exercises and do 3 sets.

25 on / 5 off
20 intervals = 4 full rounds x 3 sets

Set 1

ropes (waves, alternating waves, corkscrews, jumping jacks)
thrusters
ab wheel
dips
ring rows

Set 2

ropes
SCDL
jump pull ups
sit outs
trx pistols

Set 3

ropes
mountain climbers
back extensions
medicine ball smash
heavy swings

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

Monday, September 19, 2016

9/19/16

Today, I am going to hit the TRX straps and do some body weight exercises.  Warm up with joint mobility and dynamic movement.  I have been working on lateral movements and balance to help strengthen stabilization muscles/ligaments in my joints.  Simple things like hand stands, standing on one foot, skaters, etc.. Something to think about.

If you don't have a trx system, you can use rings, or just rope fastened to a door or something.

Jog 1 mile

5 rounds

20 pistol squats 10L/10R
20 rows
20 10 curls/10 extensions
20 knee tucks
20 chest press

Jog 1 mile

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

Sunday, September 18, 2016

9/18/16

SEAL Sunday # 193.. 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..