Saturday, February 28, 2015

2/28/15

Warmup with joint mobility, dynamic movements, and foam roller.  Today we are going to hit a ladder complex utilizing bodyweight and double kettlebells.  Tremendous conditioning, and strength is just the added bonus.  Make sure you shake off the cold and get after it today.

3 Rounds
Rep Range = 2-4-6-8

Sit-outs
Double Clean and Jerk
SCDL
Burpees

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

Friday, February 27, 2015

Thursday, February 26, 2015

2/26/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix up bodyweight, Bulgarian bags, and ropes into a timed sequence.  These timed sets allow you to concentrate on ripping out as many reps as you can without thinking about getting to a specific number.  People have the tendency to save up their energy to make that number.  I want you to go all out for the 20-30 seconds.  Gas yourself. 

Max rounds in a 30 minute time limit -- Rest in between periods is up to you 
30 second work intervals / 5 second "switch" time

2 Bulgarian Bag movements
1 Rope interval
1 Bodyweight interval

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

Wednesday, February 25, 2015

2/25/15

Warm up with joint mobility, dynamic movement and foam roller.  Simple sequence today.  Turkish get ups.  Simply set your timer and go.  I like to get as many in a row as I can with one arm before I switch to singles. 15-20 minutes with no rest usually gets it done.  Throw in some more flexibility movements at the end, and call it a day.

splits, back bridges, head and hand stands, wall walks, and gymnastic movements.


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

Tuesday, February 24, 2015

2/24/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to four rounds of six minute mini sessions.  We call this match day.  Simulated six minute matches utilizing three or four movements with short reps for multiple rounds with no rest.  The first round will be a warmup round of calisthenics.  Shake off the cold and get 'er done..

Period 1
5 Snatch L
5 Snatch R
5 SEAL Pushups
20 flutter kicks

Period 2
10 hand to hand swings
5 one arm row L
5 one arm row R
10 split jumps

Period 3
5 High pulls L
5 High pulls R
5 Goblet Squat Thruster
20 crunch

Period 4
10 Sumo Squat / Upright row
10 Figure 8 / Static hold
20 High knees

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

Monday, February 23, 2015

2/23/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today gonna head down to the dungeon and hit the heavy bag.  I always like to change things up every now and then.  Plus punching the heavy bag relieves a lot of stress and is a helluva workout.  Timed sets plus some calisthenics make for a great training session.

10 Rounds
1 minute heavy bag (punch, kick, knee, elbow)
10 squat thrust / sit-outs
10 sit-ups
5 tuck jumps

work on head/hand stands, back bridges, hand stand push-ups

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

Sunday, February 22, 2015

2/22/15

SEAL Sunday # 119... 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, February 21, 2015

2/21/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT circuits.  30 seconds on 10 seconds off.  Full body training session.  This style of training mimics athletic competition with the stops and starts, as well as the anaerobic/aerobic training.

3 rounds

30 on / 10 off

Ropes
Plate row
Box jumps or step ups
Dips
Ab wheel
Plate Push Press

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


Friday, February 20, 2015

2/20/15

Yoga with Lesley Fightmaster... First link is an easy stretch with a guided meditation.  Second link is a core based class.

https://www.youtube.com/watch?v=EN4QzqVa6X8

https://www.youtube.com/watch?v=aunVR6jSShU

Namaste..  El Rey always..

Thursday, February 19, 2015

2/19/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag / Kettlebell combo training session.  1 ballistic exercise with the kettlebell mixed in with several Bulgarian Bag movements.  It'll be a great strength and conditioning combo crusher.  As with all training focus on form rather than speed.  Crappy reps = crappy results.

1 minute of work / 20 seconds of rest
5 Rounds

BB Spin / Arm Throw Combo
Kettlebell Snatch L/R
BB Snapdown
Kettlebell Snatch L/R
BB Jump Squat
Kettlebell Snatch L/R

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

Wednesday, February 18, 2015

2/18/15

Warm up today with joint mobility, dynamic movement, and foam roller.  5 Rounds of a full body circuit.  Focus on form rather than speed.  Challenge yourself on the barbell cleans.  Great for explosive power, core, and joint mobility.

5 Rounds

5 barbell power cleans
10 ab wheels
20 halos (10L/10R)
10 clubbell pull over / squats (use a plate, dumbbell, or kettlebell if you don't have a clubbell)
7 baseball chin ups

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


Tuesday, February 17, 2015

2/17/15

Warm up with joint mobility, dynamic movement and foam roller.  Simple jail style circuit today.  You won't need much space, just your kettlebells and a little room.  So get warmed up and get after it..

20 minutes

amrap

10 OH Squats 5L/5R
20 Upright row
30 Leg Raises
40 Lunges 20L/20R
50 Swings
10 Burpees

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

Monday, February 16, 2015

2/16/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a double kettlebell circuit.  One rep will consist of several movements.  It is a great you go / I go training session.  Full body crusher.  So get a good warm up and hit it.

All movements are done with 2 kettlebells

10 Rounds of 5 Reps

1 Rep = All of the movements below

SCDL
Dead Clean
Thruster
Jerk
Double swing

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

Sunday, February 15, 2015

2/15/15

SEAL Sunday # 118... 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, February 14, 2015

2/14/15

St. Valentine's Day Body Weight Blast.. Warm up with joint mobility, dynamic movement, and foam roller.  Pretty straight forward.  Jail House training.. All body weight today. Today will be one of those sneaky hard crushers..

3-5 rounds

100 Jumping jacks
80 Crunches
60 Squats
40 Push ups
20 Sit outs (10L/10R)
5 Burpees

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

Friday, February 13, 2015

Thursday, February 12, 2015

2/12/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag circuit.  Several exercises with a multiple rep count in a quick format.  This is a great way to get a full body training session and really work on your conditioning.  As with every training session, there's always a rub.  Watch the link below for some of the exercises.

https://www.youtube.com/watch?v=EvoL9-eXoK8

5 Rounds

20 under grip pummel spins 10L / 10R
5 squat thrusts (just bodyweight no bag)
20 presses
5 squat thrusts
20 snap down / lunge
5 squat thrusts
20 upright row
5 squat thrusts
20 speed skaters
5 squat thrusts

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


Wednesday, February 11, 2015

2/11/15

Warm up with joint mobility, dynamic movement and foam.  Today we will be doing a simple circuit.  We will be hitting the whole body.  Try and focus on nailing every movement today.  Leave nothing in the tank..  Plus Birthday Burpees For Marc Rosner..  26+1..

  20 minutes AMRAP

250 meters of airdyne bike, rower, or treadmill (run)
4 burpee / box jumps
8 back extensions
6 dead lifts (moderate)
5 ab wheel

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


Tuesday, February 10, 2015

2/10/15

Warmup with joint mobility, dynamic movement, and foam roller.  Simple workout today. Snatch / tuck jump / sit up combos. You can use kettlebells or dumb bells. Use two bells or dumbbells for tuck jumps as well for a little twist. Single arm snatch and full sit up.

5 rounds with as little rest as possible

10 dead snatch L
10 dead snatch R
5 tuck jumps
20 sit ups

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

Monday, February 9, 2015

2/9/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple training session.  There is only 1 movement, but the penalty for stopping could add up exponentially.  As always, make sure that you're be honest with yourself.  No sense, you're only cheating yourself if your form breaks down.  So, each time you have to stop, there will be a bodyweight  exercise penalty.

350 two handed swings
1st time you stop, the penalty is 2 burpees.  Add 2 for every other stop after the 1st.
For example stop #6 should be 12, stop #10 should be 20..

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

Sunday, February 8, 2015

2/8/15

SEAL Sunday will be back next week.. Today begin with joint mobility, dynamic movement and foam roller.  Simple body weight workout today.  5 exercises with a descending rep range of 50-40-30-20-10-5.  Get a good warm up and get going.  Pick 6 exercises.  Our 6 are as follows:

Squats
Gorilla jacks
Feet to the ceiling (start on your back and kick your feet up to the ceiling)
Push ups 
Squat thrust
Ring Rows
Cool down, have a nice day... El Rey always...



Saturday, February 7, 2015

2/7/15

Big conditioning today. 6 minute periods, 40 seconds of work intervals, 20 second rest intervals for a total of 4 sets = 24 minutes with the Bulgarian Bag.  Each minute there will be a different exercise.  Don't panic, no burpees today.. :-).. No bag? You can perform all of these exercises with a kettlebell as well. Warm up with joint mobility and dynamic movement. Work the hips, shoulders, and lower back and get ready to get after it.

Each exercise is done as many reps as possible for 1 minute

4 rounds

Presses
Arm Throw 10L/10R 
Hammer curl
Clean and Front Squats
Lunge 10L/10R
Snap downs 


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

Thursday, February 5, 2015

2/5/14

Today begin with joint mobility, foam roller and dynamic movement. Simple ladder of swings and Sit-outs.  It is a brutal combo.  Simple and effective to build endurance and explosive power with this 2 movement challenge. As always, focus on form rather than speed.  Quality reps = quality training.



1-10 10-1

2 Hand Swing / Sit-out

5 minutes abs

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

Wednesday, February 4, 2015

2/4/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight amrap training session.  All you will need is a pull up bar, dip station or stairs, and your own body weight.  20 minute go.. Work to get as many rounds as possible.. Don't sacrifice form for speed.

20 minutes As Many Rounds As Possible

5 Chin Ups
5 Tuck Jumps
5 Dips
10 Push Ups
10 Speed Skaters
Forward Roll
Backward Roll

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

Tuesday, February 3, 2015

2/3/15

Warm up with joint mobility, dynamic movement and foam roller.  Today we are going to do the Randy Couture crazy 8 workout.  This can be done with kettlebells, barbells, or dumbbells.  It consists of 8 exercises, 8 reps, and 8 rounds.  It is very challenging.  It is a great you go / I go routine.. 


8 reps each for 5 rounds
90 seconds rest in between rounds

double bent over row
suit case dead lift
suit case lunge (8 per side)
double clean
double front squat
double upright row
double press
double snatch (single arm if you feel more comfortable)

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




Monday, February 2, 2015

2/2/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit several rounds of the Tabata protocol.  This type of HIIT training really can produce game time conditions.  It is also a mental fortitude tool.  Fight to get through each interval.  Go as hard as you can.  If your reps decrease, you're doing it correctly.  You should be fatigued.  Get after it..

20 seconds on 10 seconds off
8 Rounds

Airdyne
Ropes
Step-ups
Chain plank up downs
Lunges

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

Sunday, February 1, 2015

2/1/15

SEAL Sunday # 117... 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..