4/30/18

Warm up with joint mobility and dynamic movement.  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 stretching at the end, and call it a day.

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

4/29/18

SEAL Sunday #270.. 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.. 

4/28/18

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..

5 rounds:

20 front swing
12 clean and front squat
12 pull over/halos
12 front press
5 chin ups

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

4/27/18

Rest Day.. Take a walk.. Stretch.. Give your body a day to reset.. Haven't take a rest day in a long time.. Enjoy.. Back at it tomorrow..

Have a nice day.. El Rey always.. 

4/26/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian Bag (BB).  Warm up with join mobility and dynamic movement. Work on hips, forearms, and lower back specifically.  The BB taxes those three areas the most.  When you feel ready , get after it..

20 minute go amrap (as many rounds as possible)

15 snap downs
30 lunges 15L/15R
15 thruster
15 hammer curls
10 donut swings
20 yd sprint

Finish:
2 minute BB spin challenge

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

4/25/18

Warm up with joint mobility, dynamic movement and foam roller.  Today we are going to hit the plates.  Just 1 Olympic plate, and a jump rope.  Climb the ladder ascending in reps as you go.  Several rounds and very little rest give you a muscle and cardio pump.  This is another great game conditions simulation.  Executing when you're tired.  The well conditioned athlete always will..


5 rounds w/ plate

5 OH squats 
10 Snatch
15 Pullovers 
20 Axe choppers 10L/10R
25 Clean and press

50 jump rope skips or Jumping Jacks

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

4/24/18

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, kettlebells, and clubbells 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 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 clubbell halos 10L/10R
20 flutter kicks

Period 4
20 snatches 10L/10R
10 gorilla jacks
10 jump squats 

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

4/23/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight session.  One of the ways that I have found that I am able to work through injuries is by continuing to train in different ways to not exacerbate that injury.  So sometimes you have to adjust your training.

5 Rounds

30 seconds on / 10 seconds off

Hi-Knees
Hand Release Push-Ups
Sit-Outs
Chair Dips
Ice Skaters
Squats
Lunge with Torso Twist
Feet to Hands
Flutter Kicks
Superman Holds

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

4/22/18

SEAL Sunday #269.. 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.. 

4/21/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper.  Just one set of multiple reps without stopping and getting after it.  Push through it.. Early stages of a rough weekend of training.  Time to start off the weekend right!!

1 Round

50 Swings
5 Burpees
40 Jerks 20L/20R
5 Squat thrust
30 Jump Squats
5 Burpees
20 Sit-ups
5 Squat thrust
10 Hand release push-up
5 Burpees
20 Sit-ups
5 Squat Thrust
30 Jump Squats
5 Burpees
40 Jerks 20L/20R
5 Squat Thrust
50 Swings

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

4/20/18

Yoga with Briohny Smyth..

https://www.youtube.com/watch?v=7ciS93shMNQ

Namaste.. El Rey always.. 

4/19/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some conditioning with the EL D Card Flip.  It is a simple workout.  Get a deck a of cards,  pick 4 exercises and each card corresponds to the amount of reps you do for that particular exercise. Today we are going to mix in body weight and kettlebells.

EL D Card Flip

Clubs : Swings
Spades : Push-ups
Hearts : Goblet Squats
Diamonds : Kettlebell Goblet Press

Joker #1 : 100 Mountain Climbers
Joker #2 : 100 Flutter Kicks

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

4/18/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the streets.  Put on your sneakers, and get out there and run.  Not my favorite thing to do, but a great way to push your cardio, and build endurance.  Enjoy..

Timed 5k

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

4/17/18

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.. 

4/16/18

Warm up with joint mobility and dynamic movement.  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 stretching at the end, and call it a day.

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

4/15/18

SEAL Sunday #268.. 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.. 

4/14/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength workout.  We will incorporate full body lifts, body weight, and a touch of running.  Short reps and long sets.  We are going for bursts of explosive power and strength.  So get good and warmed up and let's get after it today.

5 Rounds

10 heavy swing
5 double clean and jerk
3 pull ups
25 yd. sprint

Take rest as needed in between rounds

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

4/13/18

Triskaidekaphobiacs have no fear.. Morning yoga with Adriene to start the day..

https://www.youtube.com/watch?v=OMu6OKF5Z1k

Namaste.. El Rey always.. 

4/12/18

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit a training session from one of my mentors Ken Blackburn. 

"Here is a challenging, straight forward and applicable circuit I put together for my MMA, BJJ and Kettlebell Sport folks.

Sprawl + Deadlift - 10 reps
Bulgarian Bag Spins - 10 reps (5 per side) 

*Complete for a continuous 5 min set. Rest 1-2 min and repeat for 2-3 sets.

Mitch demonstrates the above with 2 x 32kg kettlebells and a 50lb Bulgarian Bag. 

Involves multiple movement patterns at a high heart rate while simultaneously targeting shoulder/thoracic mobility."

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

4/11/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5 round  blast.  Speed is not the goal as usual.  Quality reps = quality results.  Push hard and make each one count.

5 rounds

10 tuck jumps
20 Push ups 
30 Hip lifts 15L/15R
40 Air Squats
50 Flutter Kicks
Max pull-ups

Max dips

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

4/10/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a conditioning blaster.  Tools needed : bodyweight, single kettlebell, and 15 minutes of time.  Make sure your ready to go and get after it.

10 Minute AMRAP

10 2 handed swing
5 burpee
10 clean and jerk 5L/5R
6 sit-outs
10 sumo high pull / catch / squat

100 Kettlebell snatches

Handstands, back bridges, wall walks, and splits 

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

4/9/18

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.. 

4/8/18

SEAL Sunday #267.. 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..

4/7/18

Warm up with joint mobility and dynamic movement.  100s today. Power, strength, and endurance all in one.  Simply pick 5 exercises and do 100 total reps before you move on to the next one.  Take a short rest in between 100s, but we really try and bang them out.  It is a
 good test of will and focus.

100 reps of each exercise before you move on to the next one

BB spins
BB squats
KB Swings
Rope Jumping Jacks
BB Hi-Knees



500 reps

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

4/6/18

Hips and Hamstrings with Jessica

https://www.youtube.com/watch?v=SEK6PFhXuT0&t=132s

Namaste.. El Rey always.. 

4/5/18

Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a single movement EMOTM training session using double kettlebells 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 Double Hi-Pull
Minute 2
30 Alternating Rows
Minute 3
30 Kettlebell Jump Squats
Minute 4
20 Push-ups 10 Sit-outs
Minute 5
15 Clean and Front Squat

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

4/4/18

Warm up with joint mobility and dynamic movement.  Today is going to be a mix of body weight, kettlebells, and cardio.  A kitchen sink like workout.  We are going to put them into the belnder and see what we come up with today.  One thing is for sure, we will be working hard.

5 rounds

1 minute jump rope or jumping jacks
30 kettlebell cleans
10 star jumps
20 kettlebell hi pulls
10 seal push ups
10 kettlebell front squats
10 knees to elbows

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

4/3/18

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.. 

4/2/18

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 
10 Push Ups

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

4/1/18

Happy Easter!! Enjoy the day!!

PAX VOBISCUM..  El Rey always..