Monday, October 20, 2014

10/20/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the airdyne bike with a vengeance.  If you don't have access to a bike, you can do body weight ladder climbers or high knees instead.  Go as hard as you can.  Build up that third period stamina.  Also, develop mental toughness..

7 rounds

Airdyne sprint 45 seconds
20 BBB snap downs
Airdyne sprint 30 seconds
20 BBB press
Airdyne sprint 15 seconds
20 BBB jump squats


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

Sunday, October 19, 2014

10/19/14

SEAL Sunday # 105... 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, October 18, 2014

10/18/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today is Uncle John's and Tayler's birthday!!  Whats the best way to do a ton of burpees? Ladder sets!!  Plus a birthday bonus of everyone's favorite..  Sitouts and swings!!  Simple climb up the ladder.  Enjoy..

1-10
Single arm Clean and Jerk
Burpees

2-4-6-8-10-12-14-16-18-20
2 Hand Swing
Sit-out

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

Thursday, October 16, 2014

10/16/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag/Bodyweight training session.  Ladder format with increasing rep range to push our strength and conditioning levels higher.  If you don't have access to a Bulgarian Bag, substitute a kettlebell or an Olympic plate.  Enjoy..

3 sets of 3 rounds.. 1 set = completion of 10, 20, & 30 reps

Round 1 = 10 reps of each
Round 2 = 20 reps of each
Round 3 = 30 reps of each


Snapdowns
Jump Squats
Push-ups
BB Power Cleans
Squat thrust


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

Wednesday, October 15, 2014

10/15/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do a simple combo in a 10 set format.  This one is a great conditioning go.  Try and do it with as little rest as possible.  Get after it and have some fun..

10 sets
5 snatch L
5 snatch R
5 burpee box jump
5 ab wheel

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


Tuesday, October 14, 2014

10/14/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be skipping rope and mixing that in with several sets of strength training movements. Jumping rope is a great full body conditioning exercise, if you aren't proficient at skipping rope substitute jumping jacks or use an imaginary jump rope.  Try though.. after a while you'll get the hang of it.  Quick 30 second bursts so go hard...

5 Rounds
30 second jump rope
20 plate halos L/R

5 Rounds
30 second jump rope
20 plate press

5 Rounds
30 second jump rope
5 sets of max dips

5 Rounds
30 second jump rope
5 sets of max pull-ups

back bridges, hand stands, and max ab wheel

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