5/31/15

SEAL Sunday # 131... 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..

5/30/15

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do Bulgarian Bag / kettlebell combo today along with some flexibility work.  Matching movements with different pieces of equipment.  Although the mechanics of the movement are similar, but different small muscles groups are taxed when using the Bulgarian Bag and vice versa with the kettlebell.

reps and time

snap downs / snatches
doughnut swings / swings
BB cleans / double cleans
spins / halos
good mornings / scdl

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

5/29/15

Yoga with Lesley Fightmaster.. 

https://www.youtube.com/watch?v=qJzfZ6w0s4g

Namaste.. El Rey always..

5/28/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the streets and a circuit to break up the running.  Running is not my favorite activity, but breaking up the mileage, makes it palatable.  So.. Get a good stretch and warmup and get going..

4 Rounds

400m Run
25 push-ups
25 snatch L
25 snatch R
25 sit-ups

back bridges, hand stands, wall walks, and splits

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

5/27/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to sling some steel. Short reps, heavy weight, and long sets.  There will be a small bit of conditioning, that will just be a by product of the training session.  This is a great you go/I go training session to do with a partner.  There is ample rest in between sets.  Make sure that you are safely increasing your workload after each set.  Form and stability over quantity. 

Sled Push
5x5 RDL
Sled Push
5x5 Chain Push ups
Sled Push
5x5 Barbell Press
Sled Push
5x5 Barbell Row
Sled Push

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

5/26/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag and Battling Ropes combo.  Several sets of 1 Bulgarian Bag movement followed by a turn with the ropes.  This is a great core/grip/endurance/strength training session.  Very simple in design.  Use your timer and work for 20 seconds and rest for 10 seconds.  Similar to a tabata protocol, but it is an effective way to work with a large group and get tons of reps.

Ropes
Spins
Arm Throws
Clean and Front squat
Hammer Curls
Snap Downs

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

5/25/15

Today we honor those men and women that currently protect our freedom.  Those who have fallen protecting our freedom.  Those who have served to protect our freedom.  We will put ourselves in an uncomfortable situation.  One where you will question, "Why are we doing this?"  It is then that you need to think about the person next to you.  Inspire them with your effort.  Inspire them with your desire to help the team by helping themselves.  Push through the mental "I can't" hurdle in your life, and be your best you.  Please take the time and watch this speech by Admiral McRaven.  Remember, "Don't ever ring the bell."

https://www.youtube.com/watch?v=pxBQLFLei70

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

5/24/15

SEAL Sunday # 130... 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..

5/23/15

Happy Birthday to CEO Susie!!! Warm up with joint mobility and dynamic movement.  Today we are going to do 8 - 3 minute mini workouts with a short break in between periods.  We will utilize body weight, kettlebells, and clubbells to give ourselves a full body fat burning conditioning workout.

3 minutes of work / 30 seconds rest
Each period is broken down into 3 exercises done as many times as possible in the allotted time. 2 times through for a total of 8 sets.

Period 1
10 swings
5 squat thrusts
10 cossack squats

Period 2
10 seal push ups
20 side crunch / leg lift 10L/10R
10 one arm kettlebell row

Period 3
10 star jumps
20 clubbell halos 10L/10R
20 flutter kicks

Period 4
20 snatches 10L/10R
10 gorilla jacks
10 sit outs

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

5/22/15

Yoga with Lesley Fightmaster... 

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

Namaste..  El Rey always..

5/21/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the streets.  Put on your sneakers, and get out there and run.  Not my favorite thing to do, but a great way to push your cardio, and build endurance.  Enjoy..

Timed 5k

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

5/20/15

Warm up with joint mobility and dynamic movement.  Get a sweat going and then get into today's workout.  We are going to do a circuit workout today.  Ropes, body weight, kettlebells, etc...

25 seconds on / 5 seconds off
5 Rounds of each set

Set 1
Ropes
SCDL
Hand to hand swing
Dips
Ring rows

Set 2
Ropes
Hack squat
Good morning
Pull ups
Ab wheel

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

5/19/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a conditioning blaster.  Tools needed : bodyweight, single kettlebell, and 15 minutes of time.  Make sure your ready to go and get after it.

10 Minute AMRAP

10 2 handed swing
5 burpee
10 clean and jerk 5L/5R
5 burpee
10 sumo high pull / catch / squat

100 Kettlebell snatches

Handstands, back bridges, wall walks, and splits

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

5/18/15

Warm up with joint mobility and dynamic movement.  Today is going to be a mix of body weight, kettlebells, and cardio.  A kitchen sink like workout.  We are going to put them into the belnder and see what we come up with today.  One thing is for sure, we will be working hard.

5 rounds

1 minute jump rope
30 kettlebell lunges
10 star jumps
20 kettlebell hi pulls
10 seal push ups
10 triple crush
10 knees to elbows

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

5/17/15

SEAL Sunday # 129... 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..

5/16/15

Warm up with joint mobility, dynamic movement and foam roller.  Today we are going to hit the plates and bells in a bit of a kitchen sink session.  Just 1 Olympic plate, a kettlebell and a clubbell.  Climb the ladder ascending in reps as you go.  Several rounds and very little rest give you a muscle and cardio pump.  This is another great game conditions simulation.  Executing when you're tired.  The well conditioned athlete always will..


5 rounds w/ plate

5 Plate OH squats
10 Plate Clean and Press
15 Clubbell Pullover Squats
20 Clubbell Halo 10L/10R
30 Kettlebell Snatch 15L/15R

50 High Knees or Jumping Jacks

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

5/15/15

Yoga with Lesley Fightmaster...  Great stretch..

https://www.youtube.com/watch?v=-nOI0_OGkyA

Namaste..  El Rey always.. 

5/14/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian Bag (BB).  Warm up with join mobility and dynamic movement. Work on hips, forearms, and lower back specifically.  The BB taxes those three areas the most.  When you feel ready , get after it..

20 minute go amrap (as many rounds as possible)

15 snap downs
30 lunges 15L/15R
15 thruster
15 hammer curls
10 donut swings
20 yd sprint

Finish:
2 minute BB spin challenge

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

5/13/15

Warmup with joint mobility, dynamic movement, foam roller.  Today we are going to hit the ropes, chains and tires.  Rope waves, chain push ups , Tire flips, tire tosses etc..  Should be a fun S & C training session.  The animals need the monotony of weight training broken up with a little strong man fun.

Time and reps

Tire Flips
Tire Tosses
Tire Smashes
Rope Waves
Chain Back Extensions
Chain Push ups
Chain Dips
Steel Log
Club Farmers carry

Rope Climbs

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

5/12/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old stand by endurance go.  FIST 500.  Simply pick 5 exercises and do 100 reps of each.  The caveat is that you can't go on to the next movement until you finish the one that you are performing.  It is a great mental exercise as well as physical.  All you'll need is 1 kettlebell and your body weight.  Switch hands as often as you like.  Once you start, the bell can't hit the ground.

100 reps of each.. Take rest as needed

Goblet Squats
Swings
Jerks
Flutter Kicks
Kettlebell Cleans

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

5/11/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a short rep strength circuit.  Focusing on shoulders and legs.  Old school body building format with a conditioning twist or two.  So load up the plates and get ready to get after it.

6 Rounds
 
5 Barbell back squat
5 Double kettlebell lunge
5 Box Jump
5 Chain Back Extension
5 Barbell Upright Row
5 Strict kettlebell press

Bridges, head/hand stands, &  wall walks

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

 

5/10/15

SEAL Sunday # 128... 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.. 

5/9/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some conditioning with the EL D Card Flip.  It is a simple workout.  Get a deck a of cards,  pick 4 exercises and each card corresponds to the amount of reps you do for that particular exercise. Today we are going to mix in body weight and kettlebells.

EL D Card Flip

Clubs : Atomic High Pulls
Spades : Seal Push Ups
Hearts : Goblet Squats
Diamonds : Goblet Kettlebell Press

Joker #1 : 100 Mountain Climbers
Joker #2 : 100 Flutter Kicks

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

5/8/15

Fightmaster yoga...  fight through that stress and stinking thinkin'.. 

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

Namaste..  El Rey always..

5/7/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to have a bit of fun training.  Everyone enjoys the grab bag circuit.  Its very simple put 10-20 different exercises down on paper, and throw them into a bag.  Pick out 5-10 and you have your circuit.  You can do it for reps or for time.  Make sure that you are equitable between your strengths and weaknesses.  Always put several movements in there that you struggle with mentally and physically. So for sure there will be OH squats in mine... Have some fun and have a great training session.

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

5/6/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today is my Father's birthday.  In his memory, we will use his age, 78, as our bench mark for training session.  One of my favorite AWFisms that has stuck with me through my life is, "Mark, you can't be a cruiser.  You have to be a digger.  Cruisers watch things happen.  Diggers MAKE things happen."  Make it happen today.  Be a digger.

78 Man Makers
(Use dumbbells or adjust movement with kettlebells to for safety)

https://www.youtube.com/watch?v=gczI5sINn9U

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

5/5/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix bodyweight movements with a kettlebell circuit to create a excellent strength, conditioning, mobility, agility, flexibility and most of all fun training session.  Enjoy...

5 Rounds

20 swings
20 Sumo/Hi-pull
20 Press 10L/10R
20 Figure 8 / static hold
20 Push-ups

15 yard (Bear Crawl, Scorpion Hop, Frog Hop, Gorilla walk, Kangaroo Hop)

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

5/4/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a barbell strength circuit with a bit of conditioning.  Its always nice when the weather warms up and we can get outside and enjoy the warmer weather.  Get warmed up and enjoy..


5x5 Barbell cleans / 30 seconds sledge smash
5x5 Barbell press / 30 second partner tire push
5x5 Barbell row / 30 second sled pulls

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

5/3/15

SEAL Sunday # 127... 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..

5/2/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength training sessions.  We are going to work to posterior chain and core.  4 count movement + lower back and ab work.

*** The four count movement will be Suitcase dead lift + Double Dead Clean + Double Front Squat + Double Jerk = 1 Rep ***

3-5 rounds
5 - 4 count movements
5 - ab wheel or walkouts
5 - back extensions
5 - leg lifts
10 - rope wave smashes

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

5/1/15

Yoga with Lesley Fightmaster.. Vinyasa flow..

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

Namaste...  El Rey always...