8/31/18

Vinyasa flow with Candace..

https://www.youtube.com/watch?v=imCpVm44NAw

Namaste..  El Rey always.. 

8/30/18

 Warm up with joint mobility and dynamic movement. Focus on the upper back and shoulders.  Those overhead static holds do a number on you.  Then time to get into it.  We are going to do a 20 minute go today-non stop. Explosive movements.. Think hip drive and power..

20 minutes amrap

200m  
10 medicine or Fit ball smashes
3 tire toss or 10 snatches 5L/R
10 front squats 5L/5R
5 box jumps

Cool down, have a nice day..

8/29/18

HIIT training today.  Tabata protocol.  20 seconds of all out work followed by 10 seconds of active recovery for 8 sets.  Active recovery can be jumping jacks, walking back and forth, or jogging in place. Just don't stand still.  Really push yourself each set to get maximum effort.  Warm up with joint mobility and dynamic movement.  Then get after it.

20 seconds on / 10 seconds off for 8 sets
Complete 8 sets of EACH exercise before you move on to the next one.

ropes (2x waves, corkscrews, alternating waves, judo throws)
double jerks
double front squats
suit case dead lift
mountain climbers
chest to bar row

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

8/28/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a workout that a buddy of mine gave me from his Crossfit group.  You will need a timer.  You simply set the clock for 1 minute, and then perform a series of exercises.  If you complete the exercises before the 1 minute elapses, then you get to rest.  Get ready, because when the minute timer buzzes you are off and going again.  Essentially, it pays to be a winner.  Once again, do not sacrifice speed for form..  We will put a FIST stamp on this by using the BB.

Every minute on the minute for 15 minutes

5 BB Thruster 
5 BB Hi-Pulls
5 BB Snap Downs

Gut exercises, handstand holds, back bridges..

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

8/27/18

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

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

8/26/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be training each movement followed by a static hold.  For example 10 squats followed by a 30 second squat hold.  This is a great way to increase time under tension and force all of the stabilizers to work extra hard.  Get after it!!

5 Rounds

Exercise / 30 second hold

30 Bodyweight Squat
15 Presses L
15 Presses R
30 Bodyweight Lunge
30 Push-ups
30 Sit-ups

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

8/25/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a non stop ladder set. Rep range is 5-4-3-2-1.  All you need is one kettlebell.  So each set begins with 5L/5R, 4L/4R etc.. down to 1, then the set is complete. Pick 5 movements and make this a full body go...

3 Rounds

Rep Range 5-4-3-2-1

Swings
Snatch
Front Squat
Press
Row

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

8/24/18

Yoga with Lesley.. Abs and arm balances..

https://www.youtube.com/watch?v=2HneobUUbHs

Namaste..  El Rey always..  

8/23/18

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do the gold standard in the Bulgarian Bag work out annuls, the Gruenwald 1000.  It consists of 10 exercises broken down into 40-30-20-10 rep sequences.  It is brutal.  It is a great physical and mental test.  So warm up well, and set your clock.  My goal is to complete it in 30 minutes.  Take rest as needed in between rounds.  You SHOULD take a minimum of 90-120 seconds in between rounds.

40-30-20-10

Spins
Snap downs
Good mornings
Torso twists
Jump Squats
Presses
Hammer curls
Push ups
Hi-pulls
Sit ups

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

8/22/18

Warm up with joint mobility, foam roller, and dynamic movement.  Very simple body weight workout today.  All you need is yourself, a stop watch, an ab wheel, and a box, stair, aerobic step, wall.  These challenges are all done for time.  If you feel your form breaking down, stop, catch your breath and try and keep going.  It is perfectly acceptable to do this.  It is you against the clock.  This will create a bench mark time to shoot for when we do this challenge again in the future.

For time:
100 burpees
rest 2-3 minutes
100 box jumps
rest 2-3 minutes
50 ab wheel

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

8/21/18

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to do a double kettlebell workout.. We are going to combine some of the Olympic lifts and make them into a circuit.  So begin with joint mobility and dynamic movement.  Use manageable kettlebell as it pertains to weight.  Each lift is done in succession. Don't move on to the next exercise until you have finished the previous one. 

4 rounds

5 dead kettlebell clean & jerks
5 double kettlebell snatch
5 front squat5 flutter kicks (4 counts)
5 burpee

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

8/20/18

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.. 

8/19/18

Warm up with joint mobility and dynamic movement.  Today we are going to do 100s.  Simply pick 5 exercises and do 100 reps of each one.  Do not move on to the next exercise until you have completed 100 reps of the one you doing.  This is a great mental, strength, and endurance workout.

Take rest as needed, but during the set, the kettlebell never touches the ground.. Rest in the rack or stand tall holding the bell as if you were going to perform a sumo squat.

100s

Hand to hand swings
Front squats
Jerks
Gorilla jacks
1 arm rows

Cool down, have a nice day...                  

8/18/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a mystery training session.. Sorry folks.. It is up to you to show up to FIST to find out what it is.. For those who can't be at FIST, take today to work on something that you struggle with or don't like doing.  Working on those deficiencies will help you improve strength and performance..

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

8/17/18

Yoga with Esther..  Great bridge sequence.. Tough but feels great..

http://www.youtube.com/watch?v=lvCiVsER-Cs

Namaste.. El Rey always.. 

8/16/18

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit a body weight blast.  An AMRAP session.  Focus on quality reps, not speed.  It is going to be short reps and just a few exercises, but we'll hit the whole body and get some quality mental and physical conditioning.  Try not to be a clock watcher... I know that its hard sometimes.. but that's when we have to dig inside and just say, "It's just 20 minutes.. I can do anything for 20 minutes.."  Be focused and get after it!!

20 minutes AMRAP

10 BB Snap Down / Split Jump Combos
10 Sledge Smash
10 Spin / Arm Throw Combo
5 BB Burpees
1 Ladder Sprint

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

8/15/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight blast.  Multi-round format of several movements designed to build strength, agility, and endurance.  These training sessions can tend to be the most difficult ones.  Always remain cognizant of your form rather than your speed.  Enjoy..

10 Rounds

5 Burpees
10 SEAL Push-ups
25 Squats
10 Sit-Outs
10 Pull-ups
25 reps of ABs

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

8/14/18

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..

10 rounds

2 TGUs L
2 TGUs R
5 pull ups
50 jump ropes
200m run w/ body bag on your shoulders

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

8/13/18

Warm up with joint mobility and dynamic movement and get ready to go. Tough to post and not be able to train, but the show must go on.. Get outside and enjoy..

25 minute time limit, amrap.

800m run 
30 push ups
10 pull ups or dips

Cool down, have a nice day.

8/12/18

Warm up with joint mobility and dynamic movement.  Today we will tackle an old stand by workout.  The 2 minute drill.  It is a great strength and endurance go.  Simple pick 5 kettlebell exercises, and perform each one for 2 minutes. Take a short rest and hit it again. Great fat burner, great endurance builder, and great mental exercise.

Work 2 minutes
Rest 30-45 seconds

Hi-pulls
Presses
Front squats
Figure 8 / Static holds
Snatch

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

8/11/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work with sandbags and kettlebells.  Sand bag training provides us with a different feel than traditional weights.  The weight shifts and you have to adjust which forces you to utilize all of the little stabilizers within your body to remain in control.  Plus its fun as hell.. ;-) Enjoy..

6 rounds

16 sandbag floor to shoulder hoist 8L/8R
16 see saw chest press 8L/8R
16 sandbag zercher squat
16 sandbag cleans
25 yard heavy farmer's carry

Hand/head stands, back bridges, and splits

Rope climbs

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

8/10/18

Yoga for Jiu Jitsu with Lesley and Professor Flavio Almeida..  Awesome class.. Hits the psoas and upper back which are problem areas for me.

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

Namaste..  El Rey always..

8/9/18

Warmup with joint mobility, dynamic movement, and foam roller..  We will be utilizing 2 kettlebells. Complex of several movements to create 1 rep. Try and get as many reps as possible within the allotted time frame.  Get good and warm, and get after it.

15 minutes
Try and get as many reps as possible.
Take rest as needed.. (You're going to need to rest.. )




1 Rep =

SCDL
Double Clean
Double Front Squat
Double Jerk

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

8/8/18

Warm up with joint mobility and dynamic movement.  Today is going to be very simple.  1 exercise.  It is a full body workout and requires concentration, stamina, and strength.  Turkish get ups.
Simply set your timer and go.  I generally try and get as many reps as I can with 1 arm before switching to the other for the same amount of reps.  Then I go to single reps on each side alternating until the timer runs out.  15 minutes of TGUs may not seem like a long time, but believe me when you are 4 minutes in you will think otherwise.

Give it a go.

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

8/7/18

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
Fitball smashes
SCDL
Clubbell pull over / squat
Full body crunch

Ropes
Ring pistol squat
BB Snap down
Heavy Swing
Clubbell thruster
Sit-up

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

8/6/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some road work. Get out there and enjoy the summer morning or evening and just run.  Find your pace and push toward your goal.. Mileage is up to you.  You can sprint and walk in intervals if you'd like too. Just move.. Not my favorite thing to do, but gotta do it.

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

8/5/18

SEAL Sunday #281.. 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 https://sealgrinderpt.com 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.. 

8/4/18

Warmup with joint mobility, foam roller, and dynamic movement.  Rack 'em up.  Old school back squat with a box jump chaser, 1 legged dead lifts, and a little foot work.  Simple strength and conditioning day.  If you don't have access to a squat rack, you can use dumbells, kettlebells, or body weight (just increase the reps a bit).  You can also roll out after each round to continue to break up fascia in your legs.  This will increase blood flow and help muscle tissue to recuperate.

5 sets

5 back squats (increase work load each work set after warmup set)
5 L/R one legged kettlebell dead lifts
5 box jumps
agility ladder
50 jump rope skips

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

8/3/18

One of my favorites.. Posterior chain focused yoga session today with David... 

https://www.youtube.com/watch?v=gDQNqZMv1V0

Namaste...  El Rey always.. 

8/2/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an As Many Rounds As Possible training session.  Yesterday was a heavy strength day.  Today will be a body weight combo.  Since today is a birthday burpee day,  I have incorporated them into today's training session.  The caveat is that if you don't do enough rounds to cover the 47 that are required, you have to do all of them in succession after time expires... So make sure you're moving...

20 minutes AMRAP

1 rope climb
5 burpees
10 lunges 5L/5R
10 yds of alternating bear crawl, scorpion walk, or frog hop 

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

8/1/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate workout.  All that is needed is a 25-35-45 pound plate.  If you don't have access to a plate, use a kettlebell or dumbbell.  We are going to mix in timed sets along with sets of reps to mix it up a bit today.  Enjoy..


Round 1
Tabata style 8 rounds 20 seconds on / 10 seconds off 

Squat
Halo
Press
Clean & Jerk
Axe Chops

Round 2
3 Rounds of : 
15 Reps of each

Trunk Twists
Upright Row
Bent Over Row
Triple Crush
OH Squat
    

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