10/31/16

Happy Halloween!! Today, it is only fair that we give the El Diablo 666  workout a go.   This workout consists of 6 reps of 6 exercises for 6 rounds.  We will be using the Bulgarian Body Bag for them.  It is fast and furious but very effective.  Begin with joint mobility, foam roller, and dynamic movement.  Then get after it..


6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics

Snap downs
Over head squats
Good mornings 
Arms throw
Upright rows
BBB burpees

It may not look like much, but this will put it on you...

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

10/30/16

SEAL Sunday # 199.. 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 day.. El Rey always.. 

10/29/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT it.. Tabata style timing with 8 exercises done in succession for 8 rounds.  20 seconds of work and 10 seconds of rest done circuit style.  We will mix bodyweight and kettlebells to really bust out a good sweat.

8 Rounds
20 seconds on 10 seconds boxer shuffle (don't stop moving)

Swings
Burpees
Figure 8 / static hold
Split jumps
Goblet squats
Side to Side Mountain climber
Cannonball Press
Toe Touch Jumping Jacks

Get after it..

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

10/28/16

Yoga with Lesley Fightmaster..  Yoga for the feet, ankles and calves..

Namaste..  El Rey always.. 

10/27/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a  Bulgarian Bag Training session.  Power and conditioning all rolled into one.  Timed sets of as many reps as possible during each segment.  These mini workouts or "matches" mimic actual competition conditions.  Especially with the bag. So get a good sweat going and get after it.  The timing is up to you.  We are going to go for 2-3 rounds of 3 minutes per period.

Period 1

5 reps burpee tuck jumps
10 reps of donut swings 
10 push ups on the bag

Period 2
30 high knees with bag on your shoulders
10 spins left
10 spins right
10 bent over rows

Period 3
10 snap downs
10 BB halos
10 jump squats
10 arm throw

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

10/26/16

Warm up with joint mobility, foam roller, and dynamic movement.  Today is a super simple workout.  Just two movements. Turkish get ups and suit case dead lifts.  It is a great full body workout, plus a little extra for the posterior chain.  Make sure that you hit the foam roller after you are finished as well.  This is sneaky hard. 

20 minutes amrap 

3 TGUs L
3 TGUs R
10 SCDL

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

10/25/16

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 Single Kettlebell Cleans (20L/20R)  
60 Sumo / Upright row
50 Snatch (25L / 25R)

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

10/24/16

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 sprawls
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.. 

10/23/16

SEAL Sunday # 198.. 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.. 

10/22/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT it.  30 second intervals in 2 minute sets.  Work for 3 intervals and rest for 1 interval.  Try and incorporate something different for your 3rd interval but the base movements are going to be swings, goblet squats, snatch, and sumo/upright row.  3rd interval can be anything you'd like.. ropes, planks, burpees, jumping jacks etc..  Below is a template.. Mix and match..

Each set is 2 minutes.. 9 sets = 18 minutes


Set 1
2 handed swing
goblet squat
rope waves
rest

Set 2
Snatch L
Snatch R
plank
rest

Set 3
2 handed swing
sumo/upright row
burpee
rest

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

10/21/16

Yoga with Jaime Anne.. Nice easy flow..

https://www.youtube.com/watch?v=iBiAQUz7ubY

Namaste..  El Rey always.. 

10/20/16

Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a single movement EMOTM training session using kettlebells, Bulgarian Bag and bodyweight.  Each movement will be a certain number of reps.  If you complete the reps in less than a minute, you get to rest.  If you don't, then you head directly into the next movement.

3 Rounds

Minute 1
20 Spin / Arm Throw Combo
Minute 2
30 Alternating Kettlebell Rows
Minute 3
40 BB Jump Squats
Minute 4
20 SEAL Push-ups
Minute 5
20 Reverse Kettlebell Lunge

Hand stand holds, back bridges, splits

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

10/19/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight blast.   8 exercises in a circuit format on the clock.  Push yourself through each movement, and maximize reps.  After a hard day of weight training, bodyweight days are a perfect compliment, and help work all of the little stabilizers that are missed when you hit the big muscle groups..

20 seconds on / 10 seconds off
8 Rounds

Gorilla Jacks
SEAL Push-ups
Squat / Karate Kick combo
Feet to hands
Plank elbow to knees
Speed skaters
Pike push-up https://www.youtube.com/watch?v=sposDXWEB0A
Seated knee tucks (abs)

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

10/18/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today is Uncle John's and Tayler's birthday!!  Whats the best way to do a ton of burpees? Ladder sets!!  Plus a birthday bonus of everyone's favorite..  Sitouts and swings!!  Simple climb up the ladder.  Enjoy..

1-10
Double Clean and Jerk
Burpees

2-4-6-8-10-12-14-16-18-20
2 Hand Swing
Sit-out

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

10/17/16

Warm up with joint mobility, foam roller, and dynamic movement.  We are going to use just body weight today.  A simple circuit, but very effective full body workout.  Try and get as many rounds as possible in the 15 minutes.  Rest as you need it.

Set your timer for 15 minutes amrap 

5 chin ups
10 seal push ups
5 box jumps
5 pull ups 
20 Cossack squats
30 jumping jacks

1 Mile Run finisher

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

10/16/16

SEAL Sunday # 197.. 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.. 

10/15/16

Warmup with joint mobility dynamic movement and foam roller.  Today we are going to hit a HIIT training session where we mix kettlebells and the Bulgarian Bag.  20 seconds of work with 10 seconds of rest in an AB format.  This is going to be a push/pull circuit.  Get the cobwebs out and get after it.

20 seconds on 10 seconds off
Each couplet is 4 rounds

Press w/ Bag
Hi-Pull / Sumo

Push-ups
SCDL (moderate)

BB Alternating Reverse Lunge
Kettlebell triple crush (moderate)

BB OH Squat
Kettlebell snatch 2 rounds L 2 Rounds R

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

10/14/16

Yoga.. Quick hip flexibility class with Sarah..

https://www.youtube.com/watch?v=nBmwPjZ_B3w

Namaste..  El Rey always.. 

10/13/16

Warmup with joint mobility dynamic movement and foam roller.  Today we are going to hit a Bulgarian Bag and Bodyweight AMRAP.  Good timed calisthenic warmup and a solid stretch at the end.  Focus on quality reps not quantity of rounds.

20 Minutes AMRAP

10 Snapdowns
20 Rope Waves
15 Push-ups
20 Spins
10 Feet to Hands (squat thrust without standing)

Hand stand holds, pistol squat practice, and mobility skills

SCDL jumps

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

10/12/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the pavement.  Distance run.  Try and set a good pace and stick with that pace.  Finish strong.

Timed 5k or Distance sprint jog intervals for 1.5 miles

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

10/11/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 22-16-10-4 single arm kettlebell session.  Lots of volume.  Lots of sweat.  Make sure that your getting a good warmup as the weather begins to get a bit colder.  Enjoy..

22-16-10-4 Rep range

Walk out / Jumping Jack Combo (1 walk out + 2 Jumping Jacks = 1 rep)
Reverse  Lunge / Press Combo L (11-8-5-2)
Reverse Lunge / Press Combo R (11-8-5-2)
Swings

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

10/10/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight blast with a little running.  I really like these training sessions, you really have to focus moving your own weight, and I always feel exhausted at the end of them.  So get warmed up and get after it today.

8 rounds

30 yard sprint
25 push-ups
25 sit-ups
25 squats
25 ring rows

Max dips after each round

Buddy lifts, hand/head stands, and bridges

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

10/9/16

SEAL Sunday # 196.. 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.. 

10/8/16

Feeling a little lazy this morning, and my friend suggested this training session provided by Onnit Academy.  Looks tough.  MMA fighter Danny Castillo's strength and conditioning session.  Gonna give it a go this morning.  Use the link below to see the basic exercise progression.

https://www.onnit.com/academy/danny-castillo-kettlebell-mma-conditioning-workout/

"Workout Instructions

Perform each Kettlebell exercise in Group A for 30 seconds back to back with little to no rest in between each kettlebell exercise. After completing one round of Kettlebell group A, rest 30 seconds before repeating for a total of 5 rounds. Repeat for Kettlebell groups B and C.

A1: Kettlebell Around the Body to Press – 5 rounds x 30 seconds.
A2: Double Kettlebell Plank with Alternating Step Out – 5 rounds x 30 seconds.

B1: Kettlebell Around the Body to Pullover- 5 rounds x 30 seconds.
B2: Double Kettlebell Plank to Hop In – 5 rounds x 30 seconds.

C1: Kettlebell Around the Body to Squat – 5 rounds x 30 seconds.
C2. Double Kettlebell Plank to Hinge Hop In – 5 rounds x 30 seconds."  Source: Onnit Academy

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

10/7/16

Yoga with Erin.. Deep stretch for Athletes..

https://www.youtube.com/watch?v=SeDUyQy2yaM

Namaste.. El Rey always.. 

10/6/16

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to hit El D's deck of cards with the Bulgarian Bag.  Watch out for the jokers, they are 100 reps of two of his most diabolical exercises.  Also, EVERY ACE IS 11 BURPEES.  Just a few changes in his blue print.  We will be doing 4 movements using the cards to give us the amount of reps per exercise.  Face cards are 10 reps, and each suit corresponds to a different exercise.  Pick your exercises wisely.

Hearts - BB Press
Diamonds - Hi-Pulls
Spades - Jump Squat
Clubs - Snap Downs

Joker #1 - 100 BB crunch
Joker #2 - 100 hi-knees

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

10/5/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to switch gears and hit the dungeon for a TGU/Boxing workout.  It's fun to switch things up sometimes, and I get a really good sweat down in the dungeon.  Timed sets for the heavy bag or shadow boxing if you don't have access to a heavy bag.  Reps on the TGUs, the caveat is that there are no switches.  So pick an appropriate weight.  Get loose, and get after it..

10 rounds

1 minute heavy bag
3 Turkish Get Ups L
3 Turkish Get Ups R
10 jump squats

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

10/4/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate 3 basic kettlebell movements and combine them with timed plank variations.  A great mix of strength and cardiovascular exercise in a fun and challenging training session.  So get warmed up and hit it today!!  For some ideas on plank variations, check out this link for ideas.. https://www.youtube.com/watch?v=WMj58BaysdQ

5 rounds

20 swings
30 second plank
20 hi-pulls L
30 second plank
20 hi-pulls R
30 second plank
20 thruster L
30 second plank
20 thruster R
30 second plank

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

10/3/16

Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a bodyweight blaster.  Just pick a few bodyweight movements, and jumble them into a circuit that will get your heart pumping and your muscles screaming.  Have fun, mix it up.

10-1
1-10

Dips
Ring Rows
Burpees
Squats
Dragon Lunge
Sit-outs
Push-ups
Sit-ups

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

10/2/16

SEAL Sunday # 195.. 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.. 

10/1/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate training session.  All you need is a barbell plate.  Pick a bunch of movements, your rep range, and hit your circuit.  One caveat..  Once you pick the plate up and begin, you can't put it down until you get to the sit-outs. Get after it.

10 Reps each for 5 Rounds (No Rest)

OH Squat
Triple Crush
Chest Push Jumping Jack
Shoulder Press
Lunge / Axe Chop combo
Clean and Press
Halo
Front raise / squat combo
Bent Over Row
Sit-Out Toe Touch

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