6/30/17

Yoga for Jiu Jitsu with Prof. Flavio Almeida.. Lesley Fightmaster..

https://www.youtube.com/watch?v=ijQZDSy98Jw

Namaste.. El Rey always.. 

6/29/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an Olympic plate training session.  This training session comes from Epic Workouts.  It based off a workout from MMA legend Randy Couture.  It was suggested to me be a friend of mine, so why not give it a go.. Make sure that you focus on form rather than speed.  This is the link http://www.youtube.com/watch?v=bldXM31PO2g   

5 rounds

10 Bicep Curls
10 Tricep Extensions
10 Halos L
10 Halos R
10 Upright Row
10 Thruster
10 Bent Over Row
10 OH Squats
10 Plate Push Jumping Jacks

1 Tire Flip

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

6/28/17

Warm up with joint mobility and dynamic movement.  Strength day today. One movement. Longer rest, short reps, heavier weight. Warm up that posterior chain well, dead lifts today as well as the rest of your body.  The dead lift is an exercise that you perform daily probably without even realizing it.

10 sets of 3
70% of your max (for example if your max is 100 pounds workout with 70 pounds for 10 sets of 3)
5 burpees after each set
2 minutes rest in between sets

5 sets of 30/30
speed sets (run hard for 30 seconds / jog for 30 seconds)

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

6/27/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a mystery training session.  Show up to find out what is in store for you today.  :-)

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

6/26/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight blast.  Push as hard as you can, but maintain form.  As always, once form breaks down, you become much more susceptible to injury.  Get a sweat going and get after it.

4 Rounds

Run 400m
25 Push-ups
25 Squats
50 Lunges 25L/25R
25 Sit-ups

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

6/25/17

SEAL Sunday # 228.. 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.. 

6/24/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell/bodyweight circuit.  Several rounds to work on strength, flexibility, and conditioning.  All that you will need is one kettlebell and some space :-).  Get after it..

4 Rounds

5 Hi-Pull / Catch / Squat
10 Push Ups
15 Swings
20 Flutter Kicks
15 Swings
10 Push Ups
5 Hi-Pull / Catch / Squat

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

6/23/17

Yoga with Sarah.. Deep hamstring stretch..

https://www.youtube.com/watch?v=xOfTY39I8rU

Namaste.. El Rey always.. 

6/22/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the BB Olympics.  You go I go training session with the body bag.  If you don't have a partner, time each of your sets.  Once you see your time, that is how much rest you will take.  For example if it takes you 30 seconds to do 20 spins, take 30 seconds rest.  Cut all of the reps in half as well.  Rep ranges are based on 2 person teams.  It should be fun..(I think..)

BB Olympics

For time:

100 BB Burpees
200 Snapdowns
200 Spins
200 Jump squats
200 Presses
100 Donut Swings

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

6/21/17

Warm up with joint mobility and dynamic movement.  Today some agility, jumping and Olympic lifts.  We will fight getting cement feet as long as we can.. We will be using an agility ladder and some home made hurdles.  If you don't have an agility ladder, buy some chalk and draw one on some black top.. instant agility ladder for little cost.. Quick feet and quick twitch today..


Agility ladder steps
3 hurdles
5 steel log clean and front squats
20 swings
5 barbell rows

Agility ladder steps
3 hurdles
5 steel log clean and press
20 swings
5 heavy curls

Agility ladder steps
3 hurdles
5 barbell snatch
20 swings
5 barbell twists

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

6/20/17

Warm up with joint mobility dynamic movement, and foam roller.  Today we are going to hit a max rounds in a 20 minute frame.  Pick 3 or 4 movements, short reps, and try and get as many rounds as possible within the time limit.  All you'll need for today is your own body weight and 1 kettlebell.  Great way to hit the whole body in a short period of time.  Since there is little or no rest, for you athletes still competing, it simulates "game conditions" very well.

http://www.youtube.com/watch?v=nMiOQ1KBs-M&feature=youtu.be

20 minutes amrap

10 goblet squats or plate squats  
5 snatch L
5 snatch R
15 abs (crunch, full sit up, knees to chest, etc.. mix it up)
30 jump rope skips 

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

6/19/17

Monday Constitutional.. 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..

6/18/17

SEAL Sunday # 227.. 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.. 

6/17/17

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.. 

6/16/17

Yoga with Lesley Fightmaster...  Hip Opener

https://www.youtube.com/watch?v=QuORGAK4Tmk

Namaste.. El Rey always.. 

6/15/17

Grab bag workout.  Put 10 kettlebell and body weight exercises in a bag.  Pick them out and place them in order. Do 15 reps of each. For example, you pick 1 arm swing, that is 15 reps of swings per arm.  You can put down anything... single bells, double bells, what ever you like.. It is really fun and keeps everyone guessing. 

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

6/14/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Cotter Crusher with the Bulgarian Bag.  It is a great 2 person training session in a you go / I go format.  You can adjust the exercises as you see fit.  For example do 3 rounds of presses, squats, and snap downs.. then switch to lunges, spins, and hammer curls for 3 rounds.. etc.. Changing it up on the fly is fine.. Great full body strength and conditioning go..

Bulgarian Bag Cotter Crusher
1 minute on / 1 minute off for 42 minutes = 21 minutes of work 21 minutes of rest

During "rest" period 5 push-ups and 20 ab exercises of your choosing

Snap Downs
Arm Throws 
Thrusters

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

6/13/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a single kettlebell complex.  Rest assured these movements all wrapped into just one rep will put it on you.  Make sure that you focus on form rather than speed.  


25 reps per arm.. Use a moderate weight.. Going for volume today...

1 Rep =

OH Squat
Jerk
Snatch

After each rep 1 Burpee

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

6/12/17

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..

6/11/17

SEAL Sunday # 226.. 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.. 

6/10/17

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

50 Plate Thrusters

3 burpees

40 Plate Halos

3 burpees

30 Sit-ups

3 burpees

20 Plate Press

3 burpees

10 Plate Clean and Jerk 

3 burpees

20 Plate Front Squat

3 burpees

30 Push-ups

3 burpees

40 Halos

3 burpees

50 Plate Thrusters

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

6/9/117

Yoga with Lesley Fightmaster..

https://www.youtube.com/watch?v=qRQyWE2xOAw&t=192s

Namaste..  El Rey always.. 

6/8/17

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


Back bridges, hand stands & cartwheels

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

6/7/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old school strength training session.  5x5 heavier as you go up in sets.  Rep range remains the same.  This is a great you go / I go session. You can utilize your partner to push you and make gains..  Get 'er done..


5x5

T-Bar Rows
Ukrainian Dead Lift
Box Jumps
Zercher squats
Pull-ups
Seated shoulder press

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

6/6/17

Operation Overlord.. Warm up with joint mobility, dynamic movement, and foam roller. Today we will breaking up our workout into 5 mini workouts to match the names of the beaches that the Allied soldiers landed at in Normandy on June 6, 1944.  Each workout is a 4 minute period.

Utah
10 cossack squat
20 mountain climbers
10 clean and press


Omaha
10 goblet thruster
10 seal push ups
20 crunch


Gold
10 halos
10 burpees
20 flutter kicks


Juno
10 SCDL
10 frog jumps
20 heel touches


Sword
20 1 arm swings
10 sitouts
10 russian twist 

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

6/5/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some TGUs in circuit form.  Heavy bell, so short reps, mixed with a few other movements to get a full body strength and conditioning blast.  I love the Turkish Get Up because it incorporates every part of your body as well as your mind.  You've gotta concentrate.  Enjoy..

4 rounds

5 TGUs L
5 TGUs R
10 pull ups
100 jump ropes
400m run 

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

6/4/16

SEAL Sunday # 225.. 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...

6/3/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an even/odd emotm training session.  Even minutes perform several movements, and odd minutes perform different movements.  It creates two separate workouts within one time limit.  Pretty cool.  Must give our friends at Crossfit credit for the protocol, but here is the FIST twist..

EMOTM:

16 minutes 

Odd:

4 BB Thrusters
6 Push-ups
4 BB Jump Squat

Even:

4 BB Arm Throw
12 Split Jump
4 Donut Swings

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

6/2/17

Yoga.. Hip opener with Lesley Fightmaster..

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

Namaste.. El Rey always... 

6/1/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to train using clubbells.  If you don't have access to them, you can use kettlebells or dumbbells.  Clubbells really work your grip and are very top heavy so they are force you to utilize your core to remain balanced and in control.  Also, they are tremendous for joint mobility and are an exceptional multi-plane exercise tool.  Also, they are just fun to work out with too.  Just another different way to keep your body guessing..

1/2 Deck of Cards Bodyweight Warmup
5 rounds:
20 front swing
12 pull over / front squat
12 halos
12 front press
5 chin ups

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