Thursday, April 24, 2014

4/24/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM training session..  Set your timer and perform this "mini" workout in the allotted minute.  If you finish prior to the time expiring, you get to rest, if you don't, you just keep going.. (push harder).. This is a great strength, conditioning, and endurance training session.

EMOTM 20 minutes

3 burpees
7 swings
7 goblet thrusters
3 burpees

Team Sled work..
Rope work.. 



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

Wednesday, April 23, 2014

4/23/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some hills with kettlebells, body weight, and plates.  Should be an interesting combo.  Pairing up hill sprints and strength training work is like peanut butter and jelly.  Get a good warmup and get after it..

10 rounds

Hill sprint 30 yds.
20 reps of your choice of kettlebells, body weight, or plate

5 rope climbs
Max pull ups
Max chin ups

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

Tuesday, April 22, 2014

4/22/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the best bang for your buck exercise there is, in my opinion.  Long cycle clean and jerks.  It is a full body workout that works from the tip of your toes to the top of your head..  Focus on keeping a steady consistent pace with quality reps rather than just trying to get it done..  This is a great you go / I go training session.. Chalk up..

LC C&J
Doubles
Reps:
3-5-7-9-11-13-15-13-11-9-7-5-3
(Take rest as needed. Do not exceed 2 minutes)

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

Monday, April 21, 2014

4/21/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a multi-round strength and conditioning circuit.  Slow controlled strength movements mixed in with explosive power movements and a dash of conditioning to finish it off.  So get  a good warmup and get ready to get 'er done..

10 Rounds

3 TGUs L
3 TGUs R
5 Heavy Hi-Pull L
5 Heavy Hi-Pull R
5 Tuck Jump
20 yd Sprint
5 Pull Ups

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

Sunday, April 20, 2014

4/20/14

Happy Easter!!  Enjoy the day off today!!

Pax Vobiscum!! El Rey always..

Saturday, April 19, 2014

4/19/14

FIST MYSTERY WORKOUT DAY..  Show up and find out what is on the agenda...  Warmup with joint mobility, dynamic movement, and foam roller.  Make it fun and challenging.  Enjoy..

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

Friday, April 18, 2014

4/18/14

Odd object day..  Warmup with joint mobility, dynamic movement, and foam roller.  Today find something heavy, and lift it up.  Sandbags, rocks, kegs, or logs.  Today we are going to do our annual Good Friday Log carry.  Enjoy.. Sets.. Distance.. Time.. Your choice..

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