Saturday, July 30, 2016

7/30/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bit of running with a short circuit to break it up (because I hate running) ;-).  Need to step up and do this you don't like to do to improve.. So here we go.

8 Rounds

Run 200m
15 swings
5 burpees
15 sumo/upright row
10 push-ups


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

Thursday, July 28, 2016

7/28/16

Warm up with joint mobility, dynamic movement, and foam roller.  Today is simple. 10 exercises of 46 reps with the Bulgarian Bag.  If you don't have a bag, use body weight or dumbbells. Simple chipper that is the gift that keeps on giving.. I call it the Bulgarian Bag Birthday Bash..  Enjoy!!

46 reps of each

Spins
Snap downs
Jump squats
Hammer curls
Good morning forward bend
Lunge
Press
Hi-pulls
Full Body Crunch / Burpee combo

5 Rope Climbs

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

Wednesday, July 27, 2016

7/27/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the road.  Simple.  5k time trial.  Try and run 3.1 miles as fast as you can.  When you have completed the run, keep the clock going.  You have to complete a body weight circuit as well.  For example, if you complete the run in 25 minutes and the body weight movements take you 8 minutes, your time for the workout is 33 minutes.

5k run

100 air squats
100 push ups
50 pull ups

All for time.

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

Tuesday, July 26, 2016

7/26/16



Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate a power barbell movement with some endurance training.  Ironically, there will be no burpees or running.  Timed kettlebell endurance sets are the choice.. Get rolled out and get 'er done..

5x5 format.. each set is followed by a 1 minute single kettlebell set (30 seconds L/R)...

Barbell power cleans
Kettlebell thrusters

Barbell jerks
Kettlebell hi-pulls

Barbell rows
Kettlebell snatch

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

Monday, July 25, 2016

7/25/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight blast.  Just a circuit of simple movements to get the blood going and the build up some agility, coordination, and have a little fun.

5 rounds

10 yds bear crawl
50 squats
10 yds scorpion crawl L
40 sit-outs (20L / 20R)
10 yds scorpion crawl R
30 split jumps
10 yds of burpee broad jumps
20 push ups
10 yds of frog hops
10 full sit ups


Ninja skills : Cartwheels, wall walks, splits, round-offs, & forward/backward rolls




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

Sunday, July 24, 2016

7/24/16

SEAL Sunday # 185.. 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..