Wednesday, December 12, 2018

12/12/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a power and endurance session using barbells.  It is essential that you keep your form.  Once your form breaks down, you have the potential for injury so be mindful.  Quality over speed...

3 rounds ( Rest 2 minutes in between rounds)

25 Medicine Ball smashes
50 Band curls
25 Hang cleans
25 Chain back extensions

3 sets

5 Chin ups
10 Barbell shoulder press
10 Barbell row

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

Tuesday, December 11, 2018

12/11/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit several 4 minute mini AMRAP periods.  Rock through these and act as if it is you're in a game pushing on that last shift, trying to score that last basket, hit that final take down, or score that last goal.  You get the idea.  Reckless abandon.. Get after it.

2 Rounds 

Period 1
10 snatches 5L/5R
3 KB Jump Squat
10 Full body crunch

Period 2
10 Clean and Jerk 5L/5R
6 Split jumps 3L/3R
20 Flutter kicks

Period 3
10 2 Handed Swing (heavy)
5 Sumo / Upright Row (heavy)
6 Walkouts


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

Monday, December 10, 2018

12/10/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going down to the dungeon for some get ups and heavy bag work.  Short reps with a heavy bell, and quick bag rounds will surely put the hammer down upon us.  Make sure you are focusing on form rather than speed with the TGU.  Jason C. Brown goes through the basic progression here : http://www.youtube.com/watch?v=pJYa1B24U-M
If you don't have access to a heavy bag, shadow box.

10 rounds

45 seconds heavy bag
3 TGUs L/R
5 burpees


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

Sunday, December 9, 2018

12/9/18

Today we are going to hit the EL D card flip workout.  Simply get a deck of cards, and each numbered card corresponds with the number of reps you perform.  Face cards are 10 reps, and aces (El D's favorite) are 11 reps.  Pick 4 exercises and you have 13 rounds of fun. So warm up with joint mobility and dynamic movement and get after it today..


52 cards = 13 rounds of 4 exercises

Clubs: BB shoulder press
Spades: BB snap downs
Hearts: BB jump squats
Diamonds: BB squat / front raise


Joker # 1 2 minute table top hold
Joker #2 2 minute plank hold



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

Saturday, December 8, 2018

12/8/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian Bag.  Simple training format that we have done before it is very effective.  The good news is that there will be no running with the bag.  The bad news is that there will be ropes in between BB sets.  It all adds up to good though in the end.  Train for the title!!

3 rounds
Take rest as needed in between sets.  Do not exceed 1 minute. 

20 spins 10L/10R 
20 rope waves
20 hammer curls
20 rope waves
20 presses
20 rope waves
20 squats
20 rope waves
20 arm throw 10L/10R
20 rope waves 


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

Friday, December 7, 2018

Thursday, December 6, 2018

12/6/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to four rounds of six minute mini sessions.  We call this match day.  Simulated six minute matches utilizing three or four movements with short reps for multiple rounds with no rest.  The first round will be a warmup round of calisthenics.  Shake off the cold and get 'er done..

Period 1
10 BB Snapdowns
5 SEAL Pushups
20 Flutter Kicks

Period 2 
10 Hand to Hand Swings
5 One Arm Row L
5 One Arm Row R
10 Split Jumps

Period 3
10 BB Clean and Front Squat

10 Jump Squat
20 Crunch

Period 4
10 BB Hi-Pulls
10 BB Spins
20 High Knees



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

Wednesday, December 5, 2018

12/5/18

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit a 20 minute AMRAP training session.  Pick 6-8 movements to formulate a circuit and get after it.  Today we are going to utilize bodyweight and a single kettlebell.  Nice primer for tomorrow's SEAL Sunday Year End.  Get a good warmup.. Its cold outside..

20 minute AMRAP

10 2 Hand Swings
10 Kettlebell Jump Squat
10 OH Lunge
10 Sit-outs
10 Pushups
10 Snatch

4 minutes ABs


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

Tuesday, December 4, 2018

12/4/18

Warm up with joint mobility and dynamic movement and just let that flow into today's workout.  Today we are going to do 5 you love (or don't mind so much) and 5 you hate..  These are all Bulgarian Bag movements today. So write down as many as you can think of, and then pick out 5 and 5.  Once you've decided on your 5 and 5 pair them together and do one exercise you "love" followed by one exercise you "hate".  Focus on improving upon the one you "hate".  Create a mental challenge and push through something that may be physically and mentally difficult.

Hit 10-15 reps of each

Love
Spins
Snap downs
Presses
Hammer Curls
Cossack Squat

Hate
Donut swings
Jump Squats
BB Burpees
Halos
Cool down, have a nice day.. El Rey always..

Monday, December 3, 2018

12/3/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going down to the dungeon for some get ups and heavy bag work.  Short reps with a heavy bell, and quick bag rounds will surely put the hammer down upon us.  Make sure you are focusing on form rather than speed with the TGU.  Jason C. Brown goes through the basic progression here : http://www.youtube.com/watch?v=pJYa1B24U-M
If you don't have access to a heavy bag, shadow box.

10 rounds

45 seconds heavy bag
3 TGUs L/R
5 burpees

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

Sunday, December 2, 2018

12/2/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 20 minute AMRAP.  Built for strength, flexibility and endurance.  Grab a kettlebell, get warm, and get after it.

6 minutes Calisthenics

20 Minutes AMRAP

10 Swings
10 Bent Over Row
10 Sit-ups

20 Mountain Climber
30 Squats
10 Push-ups

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

Saturday, December 1, 2018

12/1/18

Warm up with joint mobility, foam roller, and dynamic movement.  Today is FIST family member Uncle Bs birthday.. 53 + 1 burpees to start to make it an even 54.  So in his honor we will be doing one his favorite workouts.  It is the El Rey Snatch workout.  15 seconds of work 15 seconds of rest for (50) sets.  Try and get max reps in 15 seconds.  Rest.. Then switch arms.  Lots of volume.  So make sure you are all warmed up and ready to go.


15 seconds on / 15 seconds off
50 sets

single arm snatch
(moderate weight)


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