Saturday, April 29, 2017

4/29/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT some High Intensity Interval Training circuit style.  Short bursts but effective sets to mimic game like conditions.  Stops and starts, explosive movements, quick reactions, etc.. So get your timer, plan your exercises and HIIT it..

30 seconds on 10 seconds off

Ropes
Goblet Thruster
Swings
Ab Wheel
Clubbell Halo
TRX Row
  

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

Thursday, April 27, 2017

4/27/17

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
Presses
Flutter Kicks
Kettlebell Cleans


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

Wednesday, April 26, 2017

4/26/17


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.. 

Tuesday, April 25, 2017

4/25/17

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 and kettlebells 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 half burpees
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 kettlebell 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..

Monday, April 24, 2017

4/24/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit conditioning training session.  Gotta hit the pavement and get back into running.. Even if it is just short bursts... :-) Break it up with some strength training and you have a great session.

20 minutes AMRAP

200m run
5 Chin-ups
10 Single arm thruster 5L/5R
15 Sit-ups
20 Dips

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

Sunday, April 23, 2017

4/23/17

SEAL Sunday # 220.. 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, April 22, 2017

4/22/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell and bodyweight circuit.  Simple exercises put together to form a great training session. Remember that we don't focus on speed.. Good form good results.. Lousy form lousy results and possible injury.

7 Rounds

7 heavy sumo squat / upright row
7 heavy swing
7 push-ups
7 tuck jumps
7 goblet press

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

Thursday, April 20, 2017

4/20/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the BBB.  Simple and effective workout by 2 time Olympian Jim Gruenwald.  It's called the Gruenwald 1000.  Check it out on www.suples.com .  It is 10 exercises in a 40-30-20-10 format.  Take rest as needed in between sets.  It is a brutal mental as well as physical test.

Jim Gruenwald's 1000 Rep Work Out

4 sets of 10 exercises with reps in order 10, 40, 30, and 20. The first set of 10 exercises done 10 times each as a warm up. After each set is done I normally take a 1-3 min break to get water. There is no stopping until the 10th exercise of each set is done.

The 10 exercises are:
1) Spins (reps are split to half each direction)
2) Snap downs
3) Good mornings (bag on shoulders)
4) Body Twist (bag on shoulders)
5) Squat jumps (bag on shoulders)
6) Military Press (long handles) (Can substitute push press with short handles)
7) Hammer Curl (Can substitute regular curls)
8) High Pulls
9) Sit ups
10) Push ups
Cool down, have a nice day.. El Rey always.. 

Wednesday, April 19, 2017

4/19/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight workout.  Several rounds of running, pushing and pulling.  Sometimes, these are the most challenging.  Always focus on form rather than speed.  If you have to rest, take it.. Crappy reps = crappy results..

5 rounds

Run 500m  
50 squats
50 push ups
50 flutter kicks
50 dips

Then run 400m and 40 reps of each exercise, 300m and 30 reps, 200m and 20 reps, and finally 100m and 10 reps.

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

Tuesday, April 18, 2017

4/18/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and conditioning circuit.  Three simple movements that pack a big punch.  Couple them together with multiple rounds, and you have a brutal strength circuit.

5 rounds

10 double kettlebell dead cleans
10 burpee broad jumps
10 swings

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

Monday, April 17, 2017

4/17/17

Warmup with joint mobility, dynamic  movement, and foam roller.  Today we are going to hit a brutal bodyweight training session.  There will be no weights involved.  There will be a mental test.  There are no rep limits.  Just the clock.  So push yourself until the buzzer.

All body weight

1 minute on 10 seconds off

Jumping Jacks
Push Ups
Full Sit Ups
Mountain Climbers
Air Squats
Cossack Squat
Hip Circles
Burpees 
Swimmers
Plank up and downs
Split Jumps
SEAL Push Ups
Table Top Hold 
Squat Thrust
Flutter Kicks

Max pull ups, dips, and chin ups

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

Sunday, April 16, 2017

4/16/17

Happy Easter!! Enjoy the day!!

PAX VOBISCUM..  El Rey always.. 

Saturday, April 15, 2017

4/15/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag training session.  Short timed intervals to maximize effort and increase conditioning.  Focus on quality reps and not quantity.  Push yourself..


20 seconds on / 10 seconds off

Lunge / twist
Press
Overhand grip snapdown
Overhand grip upright row
Overhand grip spin
Squat
Full body crunch
Clean and front squat

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

Friday, April 14, 2017

Thursday, April 13, 2017

4/13/17

Warm up with joint mobility,dynamic movement, and foam roller.  More roadwork today.  Today we are going to do a run circuit.  Time to attack conditioning that has laid dormant all winter.  To improve, I must work on things that I dislike.. especially running.  So, run a bit, and then a few exercises.

5 rounds
25 yd sprint
20 swings
10 push ups

5 rounds
25 yd sprint
5 clean and press each arm
10 kettlebell jump squat


5 rounds
25 yd sprint
10 halos
10 lunge


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

Wednesday, April 12, 2017

4/12/17



Warm up with joint mobility, dynamic movement and foam roller.  More roadwork..  Been neglecting the pavement for long enough.. Today is a simple body weight circuit.  You can do this out side or on a treadmill if you want.  It is a great cardio/conditioning workout.

8 rounds

Run 200m
50 body weight squats
40 bench dips
30 crunches
20 push ups
10 sit outs

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

Tuesday, April 11, 2017

4/11/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to get outside again and enjoy this beautiful stretch of weather we are having in the northeast.  Simple training today 30 seconds of work followed by a jump rope.  Utilize the 30 seconds to smash out reps for max volume, but as always don't let form suffer for speed.

3 Rounds

30 seconds of work /
50 jump ropes skips

Swings
Goblet press
Reverse lunge / w high knee
Row L
Row R
Push-up / Sit-Out combo
Snatch L
Snatch R

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

Monday, April 10, 2017

4/10/16

Warmup with joint mobility, dynamic movement, and foam roller.  Get outside and run a bit.  Basic sprint work out followed by 5x5 dead lifts.  Enjoy that the weather is turning nice.. Today is very simple but a great conditioner..

1 mile :
Sprint for 30 seconds
Walk/Jog for 60 seconds

5 sets of 5 dead lifts

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

Sunday, April 9, 2017

4/9/17

SEAL Sunday # 219.. 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, April 8, 2017

4/8/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell strength and conditioning grinder.  Lots of volume for a full body crusher.  You will need two kettlebells.  Be sure to get a good warmup prior.  This is a posterior chain and hip crusher.   Below is a link to an awesome and simple hip opening sequence from Dr. Andreo Spina.

https://www.onnit.com/academy/increase-hip-mobility/

Take rest as needed in between sets.

5 Rounds

10 Double Alternating Lunges
10 See-Saw Chest Press
10 Burpee SCDL Combos
10 Double Jerks
10 Single Arm Windmills 5L/5R
10 Hand to Hand Swings

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




Thursday, April 6, 2017

4/6/17



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.. 

Wednesday, April 5, 2017

4/5/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight blast.  10 exercises 10 reps each and no rest.. 1000 reps.. As always speed is not what we are looking for in this.. Quality reps.. If you can maintain a good pace and still produce quality reps go for it, but ripping through the movements just to do it as fast as you can isn't the goal here.

10 Rounds 10 Reps each

Pushups
Leg Raises
Tuck Jumps
Back Extensions
Squats
Jump Pull-Ups
Sit-Outs
Lunge L
Lunge R
Squat Thrust

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

Tuesday, April 4, 2017

4/4/17



Warmup with joint mobility, dynamic movement, and foam roller.  Wood chipper.  5 sets.. Kettlebell single arm movements and Bulgarian Bag combos.  This will help you continue to fine tune each movement.  Always looking for improvement.  Simple, but effective.  Take rest needed, but don't exceed 2 minutes.

5 Sets

10 Heavy One Arm Swings 5L/5R
20 Spins 10 L/R
10 Heavy Cleans 5L/5R
20 Arm Throws 10 L/R
10 Heavy Jerks 5L/5R
20 Snap Downs
10 Heavy Snatch 5L/5R

4 - 30 second battling rope conditioning periods..  

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

Monday, April 3, 2017

4/3/17



Warmup with joint mobility, dynamic movement, and foam roller.  Mixed body weight and kettlebell training today.  Strength bias today.  Work out the Farmer's walk and static hold kinks today.  Force yourself to push with a challenging weight.  Simple movements but effective.

10 Rounds
(30 seconds - 1 minute rest in between rounds)

10 Swings
10 Sumo Squats / Hi Pulls
10 Ring Rows or Chest to Bar
10 Push Ups

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

Sunday, April 2, 2017

4/2/17

SEAL Sunday # 218.. 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, April 1, 2017

4/1/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix my 2 favorite training tools into a timed circuit for multiple rounds.  It is a full body sequence that will get your sweat flowing, muscles burning and your heart pumping.  Get after it.


4 Rounds of 30 seconds of work per movement.  No Rest in-between sets

Kettlebell See-Saw Row
Bulgarian Bag Lunges
Kettlebell Figure 8s
Bulgarian Bag Press
SCDL
Bulgarian Bag Hi-Pulls

3x5

Squat Thrust / Double Clean and Jerk
Squat Thrust / Double Clean and Front Squat

25 Bulgarian Bag Sit-ups

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