Wednesday, March 29, 2017


Warm up with joint mobility and dynamic movement.  Simple sequence today.  Turkish get ups.  Simply set your timer and go.  I like to get as many in a row as I can with one arm before I switch to singles. 15-20 minutes with no rest usually gets it done.  Throw in some more stretching at the end, and call it a day.

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

Tuesday, March 28, 2017


Warm up with joint mobility, dynamic movement and foam roller. Strength and endurance are the name of the game this morning.  After a great run workout yesterday, more back to basics training.  Simple kettlebell/push up workout.

2 Rounds

10 OH squats L
10 push ups
10 OH squats R
10 jump squat
12 swing L
10 push ups
12 swing R
10 jump squat
14 jerks L
10 push ups
14 jerks R
10 jump squat
16 snatch L
10 push ups
16 snatch R
10 jump squat

50 sit ups

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

Monday, March 27, 2017


Warmup with joint mobility, dynamic movement and foam roller.  Today I'm just going to get a good sweat going and hit the pavement for a timed 5k run.  Under 23 minutes for the run is my goal.. Follow that up with some body weight movements.

Run timed 5k
50 pullups
100 push ups
200 situps

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

Sunday, March 26, 2017


SEAL Sunday # 217.. 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, March 25, 2017


Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a you go / I go training session.  15 minutes on the clock with a partner.  Kettlebell and bodyweight training.  Great strength, conditioning, and mobility training session.

15 minutes you go / I go

3 L/R Swing/Hi-Pull/Snatch
5 Squat Thrust
10 Full Sit Ups

25 yards of burpee broad jumps
25 yards of frog hops
25 yards of right foot hops
25 yards of left foot hops

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

Friday, March 24, 2017

Thursday, March 23, 2017


Archived crusher today.. Warm up with joint mobility, foam roller, and, dynamic movement.  Today we are going to use the Bulgarian bag.  I have broken each segment up into segments of 5 minute work periods and 1 minute rest for 5 rounds.  Great grip, strength, power, and cardiovascular workout today.

 5 minutes on / 1 minute off
Perform each exercise series until the time expires 

Period 1 
15 snap downs
20 scorpion lunge (10L/10R)
25 press  

Period 2
30 spins (15L/15R)
15 push ups
20 sit ups

Period 3
20 hi-pulls
15 reverse curl
30 Cossack squat

Period 4
25 hammer curls
15 good mornings
15 jump squats

Period 5
10 thruster
10 snap/ donut swing combo
20 split jump

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