7/31/16

SEAL Sunday # 186.. 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.. 

7/30/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bit of running with a short circuit to break it up (because I hate running) ;-).  Need to step up and do this you don't like to do to improve.. So here we go.

8 Rounds

Run 200m
15 swings
5 burpees
15 sumo/upright row
10 push-ups

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

7/29/16

Yoga with Sarah...


https://www.youtube.com/watch?v=ezPnW57oDTo

Namaste.. El Rey always.. 

7/28/16

Warm up with joint mobility, dynamic movement, and foam roller.  Today is simple. 10 exercises of 46 reps with the Bulgarian Bag.  If you don't have a bag, use body weight or dumbbells. Simple chipper that is the gift that keeps on giving.. I call it the Bulgarian Bag Birthday Bash..  Enjoy!!

46 reps of each

Spins
Snap downs
Jump squats
Hammer curls
Good morning forward bend
Lunge
Press
Hi-pulls
Full Body Crunch / Burpee combo

5 Rope Climbs

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

7/27/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the road.  Simple.  5k time trial.  Try and run 3.1 miles as fast as you can.  When you have completed the run, keep the clock going.  You have to complete a body weight circuit as well.  For example, if you complete the run in 25 minutes and the body weight movements take you 8 minutes, your time for the workout is 33 minutes.

5k run

100 air squats
100 push ups
50 pull ups

All for time.

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

7/26/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate a power barbell movement with some endurance training.  Ironically, there will be no burpees or running.  Timed kettlebell endurance sets are the choice.. Get rolled out and get 'er done..

5x5 format.. each set is followed by a 1 minute single kettlebell set (30 seconds L/R)...

Barbell power cleans
Kettlebell thrusters

Barbell jerks
Kettlebell hi-pulls

Barbell rows
Kettlebell snatch

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

7/25/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight blast.  Just a circuit of simple movements to get the blood going and the build up some agility, coordination, and have a little fun.

5 rounds

10 yds bear crawl
50 squats
10 yds scorpion crawl L
40 sit-outs (20L / 20R)
10 yds scorpion crawl R
30 split jumps
10 yds of burpee broad jumps
20 push ups
10 yds of frog hops
10 full sit ups


Ninja skills : Cartwheels, wall walks, splits, round-offs, & forward/backward rolls

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

7/24/16

SEAL Sunday # 185.. 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.. 

7/23/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag session.  Going to try a few new movements today I learned from the www.suples.com website.  Should be fun..

5 Rounds

20 Muay Thai Knees
10 Spin Static Hold
20 Push-ups
20 Split jump / press
10 Snap down / OH Squat combos

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

7/22/16

Yoga.. Hatha flow..

https://www.youtube.com/watch?v=2iWy5HnRl-U

Namaste..  El Rey always.. 

7/21/16

Warm up with joint mobility and dynamic movement.  Today we are going to do some HIIT training.  We will utilize body weight, ropes, kettlebells, etc.. to really hammer out a good full body tilt.  I like these circuit training workouts because they simulate "game-like" conditions.  Lots of work, very little rest, and for a sustained period of time.

25 seconds of work / 5 to switch stations
3 Rounds of each circuit.

Ropes
Ring rows
Sledge smashes
SCDL
Clubbell pull over / squat
Burpees

Ropes
Ring pistol squat
Tire toss
SCDL
Clubbell thruster
Jump Pull-ups

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

7/20/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be focusing on the kettlebell swing and hi-pull, and incorporating them into a 1 round training session.  We will use body weight movements to accompany each swing set.  Should be a great strength and conditioning circuit. Make sure that you use a moderate weight.  Lots of posterior chain work here today..

50 swings
50 rows 25L/25R
50 hi-pulls 25L/25R
50 push-ups
50 swings
50 box jumps
50 hi-pulls 25L/25R
50 rope waves
50 swings
50 back extensions
50 hi-pulls 25L/25R
50 dips
50 swings
50 sit-ups

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

7/19/16

Warm up with joint mobility and dynamic movement.  Today we are going to just do 2 movements.  Simple but effective.  The kettlebell swing is the first thing you learn when you begin with kettlebells.  It is a great posterior chain and cardiovascular exercise.  The other movement is going to be is kettlebell jerks.  Basic, but a full body go.  Two simple exercsies.. up and down the ladder.

You go / I go

22-18-14-10-6-2-6-10-14-18-22

2 handed swings
Double kettlebell jerks

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

7/18/16

Warm up with joint mobility and dynamic movement.  Today is a simple workout.  Just one exercise, done for time.  Turkish get ups.  TGUs area great full body progression.  As you can see from the photos below, your entire body is working to get from your back to a standing position as well as when you return to the floor.  This is truly taxing workout.  Set the clock for 15 minutes and hit it..  Follow that up with a one mile jog, and then call it a day..

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

7/16/16

Today we are going to hit a chipper.  So warmup with joint mobility, dynamic movement, and foam roller.  Grease those joints, shake off the cobwebs, and get after it today.  Enjoy.

50 Clubbell Thrusters

3 burpees

40 Clubbell Halos

3 burpees

30 Sit-ups

3 burpees

20 Double Cleans

3 burpees

10 Double Jerk 

3 burpees

20 Double Front Squat

3 burpees

30 Push-ups

3 burpees

40 Halos

3 burpees

50 Clubbell Thrusters

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

7/15/16

Yoga with Adriene..  Strength and Focus..


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

Namaste..  El Rey always.. 

7/14/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate the Bulgarian Bag and a short run to form a tough but effective mental, strength, and conditioning test.  Several BB movements followed by a run.  As always make sure that you're hydrating properly throughout the day to prepare.


4 Rounds

Run 400M


25 Jump Squats
25 Donut Swings
25 Spins (Round 3 do spins from your knees)
25 Power Snatch

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

7/13/16

Warm up with joint mobility , foam roller, and dynamic movement.  Today is a wood chipper.  One long, continuous set with multiple exercises and reps.  Do your best.  If you need a breather, take it. Just keep on going until you finish.  Make sure you have greased the joints and really warmed up first.  Don't skimp on the joint mobility.

1 Round

10 Tire Toss
20 double thrusters
20 chin ups
Run 1/4 mile
20 box jumps
20 snatches
20 dips
20 double jerks
Run 1/4 mile
20 box jumps
10 Tire Toss

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

7/12/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old standby at FIST.  The FIST 100s.  Simple pick 4 or 5 exercises and do 100 reps of each.  The caveat is that you must complete each exercise in its entirety before you move on to the next one.  So choose wisely.  As always form supersedes speed.  Don't sacrifice good form just to get through it.  Enjoy..

100s

Swings
One arm row
Squat thrusts
Jerks
Lunges 
Full body crunch

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

7/11/16

Warm up with joint mobility and dynamic movement.  Heading downstairs to work over the heavy bag.  Just a nice change of pace to mix things up a bit.  Heavy bag training is a great cardio/endurance workout.  Plus it is really fun.  "The repeated effort of punching the bag provides a thorough workout to your heart and lungs. Unlike steady-state cardio such as jogging and cycling, heavy bag training challenges multiple metabolic systems, giving you a more complete workout. Heavy bag can be used as a form of interval training, a cardiovascular training method recommended by the American Council on Exercise." Livestrong

10- 1 minute rounds
5 TGUS L/R
5 sit out / sprawls L/R

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

7/10/16

SEAL Sunday # 184.. 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.. 

7/9/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to break up 4 mini workouts into 6 EMOTM sections.  Each will be different and challenging.  Remember the faster you go, the more rest you get, BUT crappy reps = crappy results.  So as always focus on form to get it right.

4 Rounds
6 minutes EMOTM
1 minute break in between sets

#1
20 Squat / Kick combos
20 swings

#2
5 Bulgarian Bag Buprees
16 Arm Throws

#3
10 Push-ups
50 Mountain climbers

#4

30 High Knees w/ Bag
15 BB Snapdowns

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

7/8/16

Yoga with David..


https://www.youtube.com/watch?v=PojgMEUIy-4

Namaste... El Rey always.. 

7/7/16

Warmup with joint mobility, dynamic movement, and foam roller.  Dead lifts, rope climbs, kettlebell snatches, and sledge smashes.  Simple effective.  A full body crusher.  Not much explanation needed.  If you don't have access to a rope, pull ups will suffice as a substitute.  If you don't have a sledge hammer, medicine ball smashes are a good substitute as well.

10 rounds

3-5 dead lifts (increase weight after 2 rounds with same weight)
1 rope climb
20 sledge smashes (10 per side)
6 dead snatch (3 per arm)

Handstands, back bridges, and splits

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

7/6/16

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..

7/4/16

Happy Birthday America!! Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight chipper with a kettlebell chaser.  No weights just your own body weight as resistance.  These training sessions can be more taxing than weight training sessions.  Focus on quality full range of motion reps, NOT fast "get it over with" reps.  Take the extra time and get 'em right.

100 squats / 15 swings
90 flutter kicks / 15 swings
80 gorilla jacks / 15 swings
70 push-ups / 15 swings
60 good mornings / 15 swings
50 high knees / 15 swings
40 sit-outs / 15 swings
30 sit-ups / 15 swings
20 burpees / 15 swings
10 plank jumping jacks / 15 swings

240 extra reps TBD

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

7/3/16

SEAL Sunday # 183.. 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.. 

7/2/16

Today we are taking a well deserved rest after dancing and celebrating the marriage of Matt and Nicole.  What a terrific affair.  The bride was beautiful, the groom was handsome, and it was a super fun night.  We love you guys!! So everyone enjoy the day off today.. We're back at it tomorrow!!

7/1/16

Yoga..

 https://www.youtube.com/watch?v=GWQi2GlH0cM

Namaste.. El Rey always..