Thursday, May 21, 2015

5/21/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the streets.  Put on your sneakers, and get out there and run.  Not my favorite thing to do, but a great way to push your cardio, and build endurance.  Enjoy..

Timed 5k

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

Wednesday, May 20, 2015

5/20/15

Warm up with joint mobility and dynamic movement.  Get a sweat going and then get into today's workout.  We are going to do a circuit workout today.  Ropes, body weight, kettlebells, etc...

25 seconds on / 5 seconds off
5 Rounds of each set

Set 1
Ropes
SCDL
Hand to hand swing
Dips
Ring rows

Set 2
Ropes
Hack squat
Good morning
Pull ups
Ab wheel


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

Tuesday, May 19, 2015

5/19/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a conditioning blaster.  Tools needed : bodyweight, single kettlebell, and 15 minutes of time.  Make sure your ready to go and get after it.

10 Minute AMRAP

10 2 handed swing
5 burpee
10 clean and jerk 5L/5R
5 burpee
10 sumo high pull / catch / squat

100 Kettlebell snatches

Handstands, back bridges, wall walks, and splits

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

Monday, May 18, 2015

5/18/15

Warm up with joint mobility and dynamic movement.  Today is going to be a mix of body weight, kettlebells, and cardio.  A kitchen sink like workout.  We are going to put them into the belnder and see what we come up with today.  One thing is for sure, we will be working hard.

5 rounds

1 minute jump rope
30 kettlebell lunges
10 star jumps
20 kettlebell hi pulls
10 seal push ups
10 triple crush
10 knees to elbows

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


Sunday, May 17, 2015

5/17/15

SEAL Sunday # 129... 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, May 16, 2015

5/16/15

Warm up with joint mobility, dynamic movement and foam roller.  Today we are going to hit the plates and bells in a bit of a kitchen sink session.  Just 1 Olympic plate, a kettlebell and a clubbell.  Climb the ladder ascending in reps as you go.  Several rounds and very little rest give you a muscle and cardio pump.  This is another great game conditions simulation.  Executing when you're tired.  The well conditioned athlete always will..


5 rounds w/ plate

5 Plate OH squats
10 Plate Clean and Press
15 Clubbell Pullover Squats
20 Clubbell Halo 10L/10R
30 Kettlebell Snatch 15L/15R

50 High Knees or Jumping Jacks


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