11/30/15

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit a body weight blast.  An AMRAP session.  Focus on quality reps, not speed.  It is going to be short reps and just a few exercises, but we'll hit the whole body and get some quality mental and physical conditioning.  Try not to be a clock watcher... I know that its hard sometimes.. but that's when we have to dig inside and just say, "It's just 20 minutes.. I can do anything for 20 minutes.."  Be focused and get after it!!

20 minutes AMRAP

5 dips
12 push ups
14 split jumps
6 ab wheel 
10 medicine ball smash
5 chin ups

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

11/29/15

 SEAL Sunday # 155.. 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..

11/28/15

Warmup with joint mobility, dynamic movement, and foam roller.. Today..On the clock mystery training session.  Don't be scared.. ;-)

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

11/27/15

Yoga with Adriene..  Yoga for strength and focus.. 

https://www.youtube.com/watch?v=_F8aOQza68E

Namaste...  El Rey always..

11/26/15

Happy Thanksgiving!!! Today we work, and then we feast!! Fun, Family, Food, and Football.  It's going to be a great day.. Think about 1 thing that you are thankful for this year, and focus on that during today's training session.  We are going to hit a Bulgarian Bag / Kettlebell team session.  Since historians can't really pinpoint when the first Thanksgiving Day was, we'll wing it. 


1600 reps +21 extra mystery reps = 1621 (roughly the first year of Thanksgiving) 

400
Single Clean and Jerks /
BB Snap Downs

400
Single arm Hi-pulls /
BB Hi-pulls

400 
Single Arm Front squats / 
BB jump squats

400 
Snatches /
BB Power cleans

21
?

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

11/25/15

Warm up with joint mobility and dynamic movement.  Make this an extended warm up.  You really want a sweat going today.  We are going to do a strength day.  Short reps, longer rest, and multiple sets.  Just the basics.  Only 2 exercises.


Run 1/2 mile



9 sets of 3 for each exercise
1st 3 sets moderate weight, 2nd 3 sets increase by 10-15 pounds, 3rd 3 sets challenging weight.

Barbell Power clean
Barbell Back or Front Squat


Run 1/2 mile



These exercises can all be performed with dumbbells or kettlebells as well.

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

11/24/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a short rep and high set training session.  Take rest as needed but push yourself to just bang this out.  Ladder format today.. Gotta get ready to give thanks and make sure the metabolism is ready for the turkey and pumpkin pie Thursday .. ;-)


5 sets :

6 reps L/R Kettlebell Snatch
8 jump squats
4 reps L/R Kettlebell Snatch
6 clap push ups
2 reps L/R Kettlebell Snatch
4 burpees

Extra credit:
5-10 handstand push ups

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

11/23/15

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..

11/22/15

Warm up with joint mobility, dynamic movement, and foam roller. Today, in lieu of SEAL Sunday, we are going to participate in the Dan Falco Memorial BYAA Gator Run.  Dan was a BYAA wrestler for our township, and he tragically passed away when he was just 15.  We honor his memory every year at BYAA Wrestling with our annual Gator Run.  It is 3 miles.  We always add a twist.  Just as Dan would've said, "Go hard or go home." 

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

11/21/15

Warm up with joint mobility and dynamic movement.  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 5 rounds.  It is very challenging. 


8 reps each for 5 rounds
30 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..

11/20/15

Nice flow class with Lesley Fightmaster..

https://www.youtube.com/watch?v=Wo2aX_UW394

Namaste..  El Rey always..

11/19/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate Bells, Bulgarian Bags, and Bodyweight.  Should be a good sweat.  So make sure that you're good and warmed up, and get after it today.

3 Rounds

10 kettlebell dead snatch 5L/5R
20 Bulgarian Bag spins
20 Push-ups
20 Bulgarian Bag spins
30 Snap downs
20 Bulgarian Bag spins
40 Squat / front kicks
20 Bulgarian Bag Spins
50 Swings
20 Bulgarian Bag Spins

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

11/18/15

Warm up with joint mobility, foam roller, an dynamic movement.  Today we are going to hit a bodyweight conditioner.  If you don't have access to an Airdyne bike, you can do Jump Rope, Jumping Jacks, Sprints, Burpees, or any other heart pumper.  Get warmed up and hit it.

  3 Rounds

1 minute airdyne
20 jump squats
1 minute jump rope
20 push ups
1 minute airdyne
20 back extensions
1 minute jump rope
20 medicine ball smashes
1 minute airdyne
20 chest to bar

Rest 2-3 minutes after each round.

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

11/17/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell / bodyweight combo.  Multiple reps to work up a sweat and get the heart pumping.  Remember to always focus on form rather than speed.  Speedy reps tend to become lousy reps as you tire.

21-14-7

Swing L
Squat Thrust
Swing R
Gorilla Jack
Sumo/Upright row
Push-Ups

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

11/16/15

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..

11/15/15

 SEAL Sunday # 154.. 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..

11/14/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do a HIIT workout with the Bulgarian Bag.  30 seconds of work and 15 seconds of rest.  Several different exercises to give us a full body training session.  Get a good warmup and get after it... 

3 Rounds

30 seconds on / 15 seconds off

Snap downs
High knees
Arm throw
Push-ups
Donut swing
Power snatch
Hammer curl
Hi-pull

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

11/13/15

Yoga with Adriene..

https://www.youtube.com/watch?v=_F8aOQza68E

Namaste..  El Rey always..

11/12/15

Today were are going to HIIT it.. So begin with joint mobility, dynamic movement and foam roller.  25 seconds of work 5 seconds to move to the next station for 4 rounds.  Pick 5 exercises and do 3 sets.  These types of circuit training sessions really mimic "game/match like" conditions.  Go hard for the 25 seconds.  Push yourself..

25 on / 5 off
20 intervals = 4 full rounds x 3 sets

Set 1

ropes (waves, alternating waves, corkscrews, jumping jacks)
thrusters
ab wheel
dips
ring rows

Set 2

ropes
SCDL
jump pull ups
sit outs
trx pistols

Set 3

ropes
mountain climbers
back extensions
medicine ball smash
heavy swings

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

11/11/15

Warm up with joint mobility, foam roller, and dynamic movement.  Remember those who have sacrificed so much for us and our freedom.  Today we are going to do a body weight circuit.  Set the clock.  Get as many rounds as possible in 20 minutes.

20 minutes amrap

5 burpees
10 medicine ball smashes
5 box jumps
10 chain push ups
30 full body crunch

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

11/10/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix kettlebell and bodyweight strength, volume, and endurance all together in the blender.  This is what came out below.  Challenging kettlebell work set and 2 minutes of bodyweight conditioning.  Today, use a challenging weight.  Push yourself.  That said, don't sacrifice form to step up.  Form first always.  Get after it!!


40 clean and jerks 20L/20R
1 minute ski jumps (side to side)
1 minute body weight squats

40 snatch 20L/20R
1 minute gorilla jacks
1 minute bicycle crunch

40 lunges 20L/20R
1 minute high knees and butt kicks
1 minute squat thrust

40 row 20L/20R
1 minute mountain climbers
1 minute power jumps

50 single arm swings 25L/25R
1 minute jumping jacks
1 minute Cossack squats

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

11/9/15

Warmup with joint mobility, dynamic movement, and foam roller. Today I'm going to hit the trx system today for some body weight exercises.  Warm up with joint mobility, foam roller and dynamic movement.  I spent some extra time here just to really get the blood flowing.

10 rounds

10 trx knee tucks
10 rows
10 pistol squats 5L/5R
10 curls/tricep extensions
10 chest press

 20 second airdyne sprint

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

11/8/15

 SEAL Sunday # 153.. 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..

11/7/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix bells and bags..  Killer combo session to get our hearts going and muscles pumping.  This is like peanut butter and jelly for me.. So shake off the cobwebs and get 'er done..

3 sets

Take rest as needed in between sets.. 

20 spins 10L/10R / 20 kettlebell halo 10L/10R
20 jump squats / 20 kettlebell lunge 10L/10R
20 snapdowns / 20 kettlebell snatch 10L/10R
20 arm throw 10L/10R / 20 kettlebell clean 10L/10R
20 donut swings / 20 kettlebell swings

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

11/6/15

Yoga with Candace.. 

https://www.youtube.com/watch?v=8zAYsggOEC4

https://www.youtube.com/watch?v=lgDUeI29tj4

Namaste..  El Rey always..

 

11/5/15

After 19 Happy Birthday Burpees for Garrett, warmup with joint mobility, dynamic movement, and foam roller.  Today we're going to hit Randy Couture's grappling circuit.  It emphasizes form and utilizing a manageable weight that you can get all of your reps.  It is 8 exercises of 8 reps each for 6 sets.  Take 60 seconds rest in between sets.  Click the link below for a video demonstration.

6 rounds of 8 reps per exercise

Take 60 seconds rest in between each round 

1. Bent over row            
2. Upright row           
3. Military press
4. Good morning
5. Split squat (left)
6. Split squat (right)
7. Squat and push press
8. Stiff legged deadlift

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

 

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

 

11/4/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today simple multi-round circuit.  10 rounds for a quick and easy strength and conditioning builder.  Cold weather is upon us, so take the time to get good and warmed up.

10 rounds
3 Hex bar dead lift (increase weight every 2 sets)
5 baseball pull ups
50 jump rope skips

Sprint 10 seconds / jog 30 seconds for 1 mile

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

11/3/15

Warmup with joint mobility, dynamic movement, foam roller.  Today we are going hit a chipper.  One long round of multiple exercises with tons of volume.  This is a great strength and conditioning go.  Focus getting the most out of each rep.  Your improvement is directly related to your effort.  So get after it.  Leave it all in the gym so the game, competition, match, or test is easy... Crush it today!!!

1 Round

100 Kettlebell Lunges (50 L / 50 R)
10 Triple Crush
90 Swings
20 Full Sit-Ups
80 Rows (40R / 40L)
30 Push-Ups
70 Mountain Climbers
40 Russian Twist  
60 Sumo / Upright row
50 Snatch (25L / 25R)

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

11/2/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a TGU/Burpee ladder.  Full body strength, mobility, and flexibility go with a great conditioning chaser.  So grease the joints and get 'er done.

Turkish Get Up Ladder

Once up.. Rest.. Once Down..

1 Turkish Get Up L/R
2 Burpee
2 Turkish Get Up L/R
4 Burpee
3 TGU L/R
6 Burpee
4 TGU L/R
8 Burpee
5 TGU L/R
10 Burpee

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

11/1/15

 SEAL Sunday # 152.. 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..