Friday, February 24, 2017

Thursday, February 23, 2017

2/23/17

Warm up with joint mobility and dynamic movement.  Joint mobility revisited with Steve Cotter : http://www.youtube.com/watch?v=AAPjlomBgmc It is essential that you don't skimp out on this part of your workout.. Preparation before prevents injuries during..  Tabata-ish time today with the BB.  30 seconds on 10 seconds off for 4 sets.  Your goal is to go as hard as you can in the 30 seconds. Get as many good reps as you can.

30 seconds on / 10 seconds off for 4 sets

Spins (stay in 1 direction for full 20 seconds, and then alternate directions for each set)
Lunges w/ bag on your shoulders
Snapdowns
Press
Jump squats

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

Wednesday, February 22, 2017

2/22/17

Simple workout today.  Just run.. Warm up with joint mobility and dynamic movement.  Then 5 minutes of calisthenics : push ups, sit ups, lunges, squats, mountain climbers, etc.. whatever you want in 30 second intervals.

Start the clock:


Run 5k or 10k

6 minutes of 30 second intervals of abs

Told you it was simple.

Cool down, have a nice day.

Tuesday, February 21, 2017

2/21/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight workout.  Tough day on the shoulders and posterior chain yesterday.  Today is a good, but still challenging training session,  Set the clock for 20 minutes and go like hell.  AMRAP in the 20 minute time frame.

20 minutes AMRAP

5  burpees
5 SEAL push-ups
5 pull-ups

5 Rope slams
5 dips
5 sit-ups


Finisher:

3 sets of 10 double kettlebell front squats

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

Monday, February 20, 2017

2/20/17

Warm up with joint mobility, dynamic movement and foam roller.  Today we are going to do the Randy Couture crazy 8 workout.  This can be done with kettlebells, barbells, or dumbbells.  It consists of 8 exercises, 8 reps, and 8 rounds.  It is very challenging.  It is a great you go / I go routine..  


8 reps each for 8 rounds
90 seconds rest in between rounds

double bent over row
suit case dead lift
suit case lunge (8 per side)
double clean
double front squat
double upright row 
double press
double snatch (single arm if you feel more comfortable)

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

Sunday, February 19, 2017

2/19/17

SEAL Sunday # 213.. 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, February 18, 2017

2/18/17

Warmup with joint mobility, dynamic movement, and joint mobility.  Today we are going to the www.suples.com match challenge.

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

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