Friday, July 3, 2015

Thursday, July 2, 2015

7/2/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight chipper with a kettlebell chaser.  No weights just your own body weight as resistance.  These training sessions can be more taxing than weight training sessions.  Focus on quality full range of motion reps, NOT fast "get it over with" reps.  Take the extra time and get 'em right.

100 squats / 15 swings
90 flutter kicks / 15 swings
80 gorilla jacks / 15 swings
70 push-ups / 15 swings
60 good mornings / 15 swings
50 high knees / 15 swings
40 sit-outs / 15 swings
30 sit-ups / 15 swings
20 burpees / 15 swings
10 plank jumping jacks / 15 swings

Rope climbs
Splits and back bridges

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

Wednesday, July 1, 2015

7/1/15

Today we are going to go through some High Intensity Interval Training or HIIT.  We will utilize ropes, body weight, and kettlebells.  Push yourself through each interval, focus on each movement so you can get the most out of it.  This is a fun and challenging way to train.  Gets your heart and muscles pumping..

30 seconds of work 15 seconds of rest
3-5 rounds of each

#1

Ropes
Box jumps
Swings
SCDL
Ring Rows

#2

Ropes
Presses
Chain pushups
Goblet Squats
Halos


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

Tuesday, June 30, 2015

6/30/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit conditioning training session.  Gotta hit the pavement and get back into running.. Even if it is just short bursts... :-) Break it up with some strength training and you have a great session.

20 minutes AMRAP

200m run
5 Chin-ups
10 Single arm thruster 5L/5R
15 Sit-ups
20 Dips

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

Monday, June 29, 2015

6/29/15

Warm up with joint mobility and dynamic movement.  All body weight today simple but effective.  Need to start the week off after very tough week on the body last week.  This a great training session, and one of those sneaky hard ones.  Get after it..

20 jumping jacks
20 push ups
20 flutter kicks
20 jump squats
20 sit outs

5 rounds no rest..


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

Sunday, June 28, 2015

6/28/15

SEAL Sunday # 135... 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, June 27, 2015

6/27/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag Tabata circuit.  This will prove to be another level of misery as it pertains to training.. ;-), but alas we will persevere through adversity and come out stronger healthier and mentally tougher than before.  Enjoy

20 seconds on / 10 seconds off
8 sets

Spin / Arm throw combo
Split jumps
Clean and front squat
Press
Snapdown

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