Monday, July 24, 2017

7/24/17

Warm up with joint mobility, dynamic movement and foam roller. Focus on the upper back and shoulders.  10 minute long cycle from yesterday really can put it on you.  Then time to get into it.  We are going to do an 8 round go today, non stop. Explosive movements.. Think hip drive and power..

8 Rounds

400m (1/4 mile)
10 fit-ball smashes
3 tire toss or 10 snatches
10 barbell squats
5 box jumps


Cool down, have a nice day..

Sunday, July 23, 2017

7/23/17

SEAL Sunday # 232.. 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, July 22, 2017

7/22/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do an "EMOTM" (Every Minute On The Minute) Crossfit protocol FIST Style.  The buzzer goes off, you perform the exercises, and then rest.. Until the buzzer goes again. So the quicker you get finished with your set the more rest you get.  Do not sacrifice form for speed... That's how injuries occur.

EMOTM

10 minutes

5 snap downs
15 push ups
5 jump squats


10 minutes

5 BB thruster
20 twisters
5 high pulls
Cool down, have a nice day.. El Rey always..

Friday, July 21, 2017

Thursday, July 20, 2017

7/20/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to have a bit of fun training.  Everyone enjoys the grab bag circuit.  Its very simple put 10-20 different exercises down on paper, and throw them into a bag.  Pick out 5-10 and you have your circuit.  You can do it for reps or for time.  Make sure that you are equitable between your strengths and weaknesses.  Always put several movements in there that you struggle with mentally and physically. So for sure there will be OH squats in mine... Have some fun and have a great training session.


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

Wednesday, July 19, 2017

7/19/17

Warm up with joint mobility and dynamic movement. Today we are going to do a workout from our friends across the pond in Ireland.  Tramore Kettlebell Fitness has laid down the 100 reps in a 100 seconds challenge..  Simply take the bar and put 10 pound plates on each side.  So 65 pounds or roughly 30 total Kgs as they suggested.  Give it a try.

We will do multiple rounds, so bring a towel...

100 in 100 seconds

20 push ups  on the bar
20 straight leg dead lift
20 bent over row
20 presses
20 back squats

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

Tuesday, July 18, 2017

7/18/17

Warmup with joint mobility, dynamic movement, and foam roller.   Today we are going to hit a ladder circuit with a short run.  Road work is not one my favorite things to do, so breaking it up with some kettlebell and bodyweight movements makes it a bit more palpable.  8 rounds today..

8 Rounds

Run 200m
5 squat thrusts
10 goblet squats
15 push-ups
20 snatch (10L / 10 R)

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