Saturday, January 31, 2015

1/31/15

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a simple workout.  All you need is a jump rope, your own body weight, and a kettlebell... Jumping rope is one of the sneaky hard exercises that really forces your whole body to work.  If you can't jump rope for a sustained period of time, do jumping jacks. Try and do this with as little rest as possible.

5 rounds

1 minute jump rope
20 swings
20 push ups
20 snatches 10L / 10 R

20 jump squats




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





Friday, January 30, 2015

Thursday, January 29, 2015

1/29/15

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to several timed periods, BUT first more birthday burpees for Kyle and Brady Klinsky!!  Each period will contain different workouts.  We are throwing the kitchen sink at you a bit..We will incorporate kettlebells, body weight, and the BBB.  Each period will contain 3 exercises done until the period time elapses.  This is a great way to hit the whole body in an efficient way.

Each period = 4 minutes

Period 1
10 swings R
10 swings L
20 crunch

Period 2
10 BBB spins
10 BBB good mornings
10 BBB snap downs

Period 3
10 jerks R
10 jerks L
20 crunch

Period 4
10 push ups
10 plank up downs
50 flutter kicks

Period 5
10 BBB hammer curls
5 BBB burpees
10 lunges L
10 lunges R

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

Wednesday, January 28, 2015

1/28/15

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to sling some steel.  Olympic lifts.  So make sure that you are good an warmed up for the onslaught.  Power and explosion.  Short reps and short rest.  You can perform all of these movements with dumbbells or kettlebells if you don't have access to barbells.  Just double them up or you can use singles if you have to as well.

5 sets of 5 reps each

hex bar dead lifts
barbell power clean
barbell jerks
floor wipers

5 sets of 60 seconds Jump Rope

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




Tuesday, January 27, 2015

1/27/15

Warm up with joint mobility, dynamic movement and foam roller.  Body weight pyramids today.  1-10 reps and then back down 10-1.  Very lo-tech but extremely challenging.  These types of workouts you can do anywhere, so there is no excuse.  Get after it and have fun.

Go through each exercise 1 rep up to 10 reps then 10 reps down to 1 rep.   Rest for a few, then repeat

push ups
jump squats
dips
jump pull ups
back extensions
ab wheel (no ab wheel? Do walk outs instead)



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

Monday, January 26, 2015

1/26/15

Warm up with joint mobility, dynamic movement, and foam roller.  Today, (by suggestion from IL), we are going to hit a slow controlled series of movements that hits the whole body.  Turkish get ups.  We're going to keep it super simple.  Just set the timer and go. One suggestion, try and do multiple reps with the same arm.  This will help stability, strength, stamina and mobility in the shoulders.

Your call on time.. 10-15-20 minutes.. Its up to you..
Use an appropriate weight for multiple reps for an extended period of time.

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

Sunday, January 25, 2015

1/25/14

SEAL Sunday # 116... 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, January 24, 2015

1/24/15

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5 exercise circuit that will test your muscle and cardio endurance.  You can perform this training session with body weight, kettlebells, dumbbells, or a 45 pound bar.  This will be a full body session.  Remember focus on quality reps.. You are going to be fatigued by the end.

5 rounds

20 push ups or chest press
20 chest to bar or bent over row
20 shoulder press or jump pull ups
20 squats
20 good mornings

Finish up with 5-6 minutes or ab and lower back work.

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

Friday, January 23, 2015

Thursday, January 22, 2015

1/22/15

Today is El D's birthday.  There is only one way to celebrate, and that is with the card flip workout.  Simply get a deck of cards, and each numbered card corresponds with the number of reps you perform.  Face cards are 10 reps, and aces (El D's favorite) are 11 reps.  Pick 4 exercises and you have 13 rounds of fun. So warm up with joint mobility and dynamic movement and get after it today..


52 cards = 13 rounds of 4 exercises

Clubs: BB shoulder press
Spades: BB snap downs
Hearts: BB squat
Diamonds: BB burpees


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



Wednesday, January 21, 2015

1/21/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight blast.  Simple bodyweight movements in a multi-round circuit to hit the whole body.  These training sessions tend to be the toughest..  Make sure that you don't sacrifice form for speed and get 'er done.

You can break it up any way you would like..

10 handstand push-up (you gotta start somewhere)
50 pull-ups
100 clap or regular push-ups
200 squats
300 crunch
50 ab wheel

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

Tuesday, January 20, 2015

1/20/15

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5x5 strength circuit with double kettlebells.  You are going to go heavy here, so make sure that you are good and warmed up before starting.  I like to try and hit the whole body when we train for strength.  If you don't have access to kettlebells, you can certainly do this with dumbbells or a barbell.

5 sets of 5 reps
Heavy

SCDL
Kettlebell tuck jump
Suitcase Lunge
Bent over row
Chest press

Rest 30-60 seconds in between rounds


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

Monday, January 19, 2015

1/19/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix Bulgarian Bag and bodyweight movements for a great super set training session.  Mixed together this will provide the best of both worlds full body strength and conditioning in a short period of time.  Get warmed up and get 'er done.

 5 Rounds

30 spins / 12 back extensions
20 snapdowns / 12 dips
20 donut swings / 12 pull-ups (use assisted if needed)
20 arm throws / 12 SEAL push-ups
20 jump squats / 12 box jumps

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

Sunday, January 18, 2015

1/18/15

SEAL Sunday # 115... 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, January 17, 2015

1/17/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work the GS biathlon.  2 minute goes of 30 second intervals.  Single kettlebell only.  So chalk up and get ready to hit it.  Take the extra time and get a bit of a sweat going.  Get after it..

5-10 Rounds
2 Minutes of work / 30-60 seconds rest
30 second work intervals

Clean and Jerk L
Clean and Jerk R
Snatch L
Snatch R

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

Friday, January 16, 2015

1/16/15

Yoga with Lesley Fightmaster..  Restorative practice..  Especially after 100 thrusters and 100 sit-outs last evening..  Lesley speaks about setting an intention before each class.  I think about the ones I love during these times, especially my Dad.  I miss him every day.  

https://www.youtube.com/watch?v=tW0akxkSw2E

Namaste...  El Rey always.. 


Thursday, January 15, 2015

1/15/15

Warm up with joint mobility, foam roller, and dynamic movement.  Simple work out today.  Double thrusters with a sit out chaser.  Start from the floor and stationary clean them to the rack, then squat, and in one fluid motion drive and press them.. Repeat.. Perfect partner training session.  Take rest as needed.

100 reps

10 sets of 10 Reps


Double Kettlebell Thruster / Sit Out Combo


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

Wednesday, January 14, 2015

1/14/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and a smidgen of conditioning.  Can't go a training session without pushing the lungs.  Simple strength circuit. Short reps. 10 sets.  Make sure you hit your foam roller.  Posterior chain has taken a beating these last 3 days.

10 Rounds

3-5 Hex Bar Dead Lift
5-7 Chain Back Extension
5 Pull or Chin-Ups
20 seconds Airdyne sprint

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

Tuesday, January 13, 2015

1/13/15

Warm up with joint mobility, foam roller, and dynamic movement.  Heavy, medium, light swings today with body weight exercise side dishes.  Great conditioning workout.  Line your kettlebells up and set your timer for 30 second intervals.  Swing heavy for 30 seconds, medium for 60 seconds, and light for 90 seconds.  In between sets of swings 30 seconds of body weight exercises.  Mix up the body weight exercises, but the swings are the main dish on the menu today.

 5 rounds like below

For example:

30 seconds heavy swings
30 seconds mountain climbers
60 seconds medium swings
30 seconds burpees
90 seconds light swings
30 seconds squat thrusts 

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

Monday, January 12, 2015

1/12/15

Warm up with joint mobility, dynamic movement, and foam roller.  I have been working on lateral movements and balance to help strengthen stabilization muscles/ligaments in my joints.  Simple things like hand stands, standing on one foot, skaters, etc.. Something to think about.

If you don't have a trx system, you can use rings, or just rope fastened to a door or something.

Jog 1 mile

5 rounds

20 pistol squats 10L/10R
20 rows
20 10 curls/10 tricep extensions
20 knee tucks
20 chest press

Jog 1 mile

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




Sunday, January 11, 2015

1/11/15

SEAL Sunday # 114... 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, January 10, 2015

1/10/15

Warm up with joint mobility, dynamic movement and foam roller.  Today we are going to run through a simple circuit of 40 seconds on and 20 seconds off for 5 intervals.  We will utilize kettlebells, body weight, and clubbells.  Great triple threat combo workout of strength, endurance, and conditioning.

Round 1

clubbell pull over squats
burpees
ketttlebell presses
clubbell halos
jump squats

Round 2
kettlebell snatch
mountain climbers
up right row
cleans
clubbell torch press

Repeat 2x

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

Thursday, January 8, 2015

1/8/15

Warm up today with joint mobility, dynamic movement, and foam roller.  Really get a good sweat going.. It is cold in the the northeast today.  We are going to be training with the Bulgarian Bag today.  It is one of my favorite strength and conditioning tools.  It attacks your grip and muscular endurance.  Get after it..

Rep range:
30-20-30-20

Spins
Good mornings
Jump squats
Press
Snap downs
Upright Row



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

Wednesday, January 7, 2015

1/7/15

Warm up with joint mobility, dynamic movement, and foam roller.  We are headed into the wood chipper today.  1 exercise theme with several acting as a supporting cast.  We will travel down the ladder with our theme exercise. It is a good tilt today.. It should take about 20 minutes.. (Inside joke..) Get ready and get after it.

1 round

10 double cleans
   50 flutter kicks
9 double cleans
   40 swings
8 double cleans
   30 front squats (15L/15R)
7 double cleans
   20 squat thrusts
6 double cleans
   10 snatches (5L/5R)
5 double cleans
   50 jumping jacks
4 double cleans
   40 push ups
3 double cleans
   30 crunches
2 double cleans
   20 jerks (10L/10R)
1 double clean
   10 triple crush

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

Tuesday, January 6, 2015

1/6/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 30-10 HIIT circuit.  Push as hard as you can for 30 seconds and then 10 seconds to switch stations.  Multiple rounds, so push hard and fight through the fatigue.  HIIT training will up your conditioning plus the strength elements that are thrown into each segment make for a double dose of tough training.

30 seconds on / 10 seconds to switch
Jump Pull Ups
Ropes
Chest to bar
Ring Rows
Front Squat / Kicks
SCDL
Clubbell halo

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

Monday, January 5, 2015

1/5/15

Warm up with joint mobility, foam roller, and dynamic movement.  All body weight today. Today will be one of those sneaky hard crushers..  Don't underestimate the quality of an all body weight training session.  If you push hard, you'll definitely feel it tomorrow..

3 Rounds

100 High Knees
80 Crunches
60 Squats
40 Push ups
20 Sit outs
5 Chin-ups
5 Burpees 

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

Sunday, January 4, 2015

1/4/15

SEAL Sunday # 113... 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, January 3, 2015

1/3/15

Warm up with joint mobility, dynamic movement, and foam roller.  Today we will channel our inner Herb Brooks.  This quote sums it up, "No one has ever worked hard enough to been able to skate with the Soviets for an entire game.  Gentlemen, we are going to work hard enough."  There is a scene in "Miracle" that is based on actual event.  The US team played a terrible game, and Brooks made them do ladders, killer drills, or gassers..  Today will be our version.

Mountain climbers and burpees will have to do..

5 rounds (no rest)


20 single arm swings
20 floor chest press
20 figure 8 static holds
20 goblet squats
20 goblet presses
50 mountain climbers
5 burpees


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

Thursday, January 1, 2015

1/1/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to start the year off right with a multi-set team training session.  Hope you didn't over indulge last night, because this will be challenging.  Set your goals for 2015.  Even if they are simple ones.  I achieved all 3 of my major fitness.  Raise the bar for 2015.

5 Rounds

Rep Range : 2-4-6-8
Clean & Jerk
Clean & Front Squat

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