4/30/12

Warm up with joint mobility and dynamic movement.  Today is a strength and conditioning combo. 1 exercise, but very challenging. Make sure that you have proper bases on your kettlebells to do this.  If you don't, place your hand on the ground or use a step to balance yourself. http://www.youtube.com/watch?v=BfrJ7ULXkBM
You can add the renegade row also if you want.

10 sets of 10
Man makers

Take a minute break in between

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

4/29/12

Warm up with joint mobility and dynamic movement.  Kitchen sink today.  Some running, tire work, kettlebells, barbells, body weight, and body bag.  It should be fun.  We always try and have fun..  It is kins of a mish mash of stuff, thank EL D for the inspiration. 


Each interval is 1 minute / 15 seconds rest

25 yd kettlebell shuttle run (run carrying kettlebells)
Rope waves
Tire tosses
TRX row
Kettlebell jerks
Body bag spins
Ab wheel

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

4/28/12

Warm up with joint mobility and dynamic movement. Today we are going to do a workout from our friends across the pond in Ireland.  Tramore Kettlebell Fitness has laid down the 100 reps in a 100 seconds challenge..  Simply take the bar and put 10 pound plates on each side.  So 65 pounds or roughly 30 total Kgs as they suggested.  Give it a try.

We will do multiple rounds, so bring a towel...

100 in 100 seconds

20 push ups  on the bar
20 straight leg dead lift
20 bent over row
20 presses
20 back squats

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

4/27/12

Rest...

4/26/12

Warm up with joint mobility and dynamic movement.  Today is a very simple snatch workout.  15 seconds of work and 15 seconds of rest for 40 sets.  If you can do 60 or 80 sets, go for it.  Try and keep your numbers consistent throughout the whole workout. So if you get 8 reps per arm, try and get 8 the whole time. At the end hit the barbell to finish off your set.

Snatch
15 on / 15 off for 40 sets
5x5 barbell snatch

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

4/25/12

Warm up with joint mobility and dynamic movement.  Today we are going to use the Bulgarian body bag.  I have broken each segment up into segments of 4 minute work periods and 1 minute rest for 5 rounds.  Great grip, strength, power, and cardiovascular workout today.

4 minutes on / 1 minute off
Perform each exercise series until the time expires

Period 1
15 snap downs
20 scorpion lunge (10L/10R)
25 press 

Period 2
30 spins (15L/15R)
15 push ups
20 sit ups

Period 3
20 hi-pulls
15 reverse curl
30 Cossack squat

Period 4
25 hammer curls
15 good mornings
15 jump squats

Period 5
20 thruster
10 donut swing
20 split jump

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

4/24/12

Warm up with joint mobility and dynamic movement.  Also, hit some quick calisthenics to get the blood pumping as well.  Just a simple timed circuit today.  We will utilize body weight, clubbells, and kettlebells.  If you don't have access to kettlebells or clubbells, dumbbells are fine.

30 seconds of work / 15 seconds of rest
5 rounds rest.. repeat 2 more times..

Step ups
Ab wheel
Clubbell thruster
Pull ups (assisted)
Double kettlebell snatch

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

4/23/12

Warm up with joint mobility and dynamic movement. Today is a good mix of power, strength and conditioning.
Use a 2-4-6-8 rep range and use 3 exercises.  Our 3 will be double long cycle clean and press, single kettlebell jump squat, and burpees.  Do the full set straight through until you do your 8th jump squat, and then as a finale bang out 10 burpees.  Rest and then repeat 3-5 times.

3-5 sets
Rest 2-3 minutes in between sets

2-4-6-8
Long Cycle Clean and Jerk
Kettlebell Jump Squat

10 Burpees

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

4/22/12

Warm up with joint mobility and dynamic movement.  Today we are going to just use body weight and the hill at a local park.  This is another great conditioning workout, and also a great mental test.  The hill isn't super steep, and it is a gradual and long.  So the team will have to push/help each other to get through this.

30 minutes amrap

1 hill run

50 Cossack squats
40 Hip Lifts (20L/20R)
30 Sit Outs(15L/15R)
20 Push ups
10 Picnic Table Rows

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

4/21/12

Warm up with joint mobility and dynamic movement.  Every couple of weeks I like to post the link to Steve Cotter's joint mobility video, and express the importance of it. http://www.youtube.com/watch?v=gb6alw-gBIg
Please watch it and use it daily.  Today we are going to do a quick tabata conditioning circuit.

20 seconds on  10 seconds for 8 sets

Ropes
Axe choppers
TRX pistol squats
Back extensions / Sit ups
Double swing (moderate)

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

4/20/12

Rest day..

4/19/12

Warm up with joint mobility and dynamic movement.  Simple strength day today. 5x5s w/ an airdyne kicker.
5 sets of 5 reps.  Great workout to do with a partner.  Take 30-45 seconds rest in between sets.  The airdyne kicker is a 3 minute blast of 20 seconds sprint and 10 seconds regular pedaling.

5x5s

Chest press
Bent over row
Torch press

Airdyne blast

SCDL
Barbell lunge
Barbell snatch

Airdyne blast

Animal/kettlebell/rope climb

Animal/kettlebell/rope climb