Sunday, June 26, 2016

6/26/16

SEAL Sunday # 182.. 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, June 25, 2016

6/25/16

Warm up with joint mobility, dynamic movement, and foam roller.  Today we hit the FIST version of the "Bear" workout. This link is the FIST version http://www.youtube.com/watch?v=9_320cMZN1Q&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=5&feature=plcp It involves multiple movements to make one rep.

1/2 Deck of cards warmup


Black cards are jumping jacks
Red Cards are Cossack squats


FIST Bear

50 Reps

We use 1 kettlebell

1 Rep includes in succession:
swing
clean
front squat
snatch
over head squat




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

Thursday, June 23, 2016

6/23/16

 Warm up with joint mobility, dynamic movement and foam roller. Today we are going to to hit the Tower of Power.  Good to get outside and get after it.  We are going to do a 20 minute circuit as many rounds as possible. 

20 Minute AMRAP


1 15 foot rope climb or 15 bent over row
3 tire tosses or 5 power cleans
10 body bag spins 5L/5R or 10 plate halos
25 yd sprint
10 heavy hand to hand swing
10 tactical lunge




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


Wednesday, June 22, 2016

6/22/16

Warm up today with joint mobility, dynamic movement and foam roller.  Circuit day today. We are going to get that heart pumping with 12.5 minute rounds.  Pick 5 exercises and set up 5 stations.  Max reps in 25 seconds per station.  25 sets gets you through each exercise 5 times in the 12.5 time allotment.  So it is a balls to the wall sprint.  Get after it.

25 seconds on 5 seconds off for 25 sets.

Round 1
Ropes (waves, alternating waves, corkscrews, jumping jacks, and judo throws)
sit outs
double jerks
back extensions
box jumps

Round 2
Ropes (waves, alternating waves, corkscrews, jumping jacks, and judo throws)
Med ball smash
double clean
seal push up
double snatch (light/moderate)

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

Tuesday, June 21, 2016

6/21/16

Today, shake out the cobwebs and get 'er done.  Warm up with joint mobility, dynamic movement and foam roller.  Then 4-5 minutes of simple calisthenics. Today we are working on our strength and endurance.  This will be a crusher. When you are ready lets go..

All exercises are for 1 minute on/ 20 seconds off
15 total sets. (you will go through this 3 times)
jump rope or jumping jacks
goblet squat thruster
sit outs
hand to hand swing
hi-pulls (alternating arms)




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

Monday, June 20, 2016

6/20/16

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some running, some jumping, some pushing, some pulling.  A little of everything.
So here goes:

800m run
5 broad jumps
10 chin ups
20 push ups
10 ab wheel

3 rounds


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