11/30/12

Warm up with joint mobility, dynamic movement, and foam roller.  Today is very simple.  Right out of the USMC PT book.  All you need is a little time, and a pull up bar.  This is a pretty difficult challenge.  It might not seem like much at first, but 4 sets in you will start to wonder.  Of course, you will forge ahead until the work is completed.  Warm up those shoulders, lats, and legs..

5 sets of :

20 pull ups
40 push ups
60 squats

OR

10 sets of :

10 pull ups
20 push ups
30 squats

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

11/29/12

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a 30/10 circuit of several exercises.  30 seconds of work and 10 seconds to move to the next station (rest).  I really like this style of training, and we haven't done a station circuit in a while.  Make sure that you are really hitting each station hard and giving each movement your all.  Full body go..  Feel free to mix up your exercises, switch them up after a few rounds.  Just push hard..


30 seconds on / 10 seconds off

Ropes
BBB snap downs
Clubbell thrusters
Dips
Box jumps
Ab wheel w/ chain

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

11/28/12

Yoga w/ Sarah..

http://www.ekhartyoga.com/video/0_ukdwebfr

Namaste...

11/27/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to go up and down the ladder using a single kettlebell.  This is great strength and endurance workout because although the reps are only 1-5, putting all of the elements together makes it great test.  Use a moderate to challenging weight.  The rep range is 1-2-3-4-5. Make sure you have good switches and focus on form especially if you are using a challenging weight.

3-5 rounds

Start with 1 rep of each exercise L / R and then progress up to 2, 3, 4, and finally 5 reps.

Hi pulls
Cleans
Jerks
Sumo / Upright row
Halo
Snatch

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

11/26/12

After a day off yesterday, back to the grind today.  Kettlebells and jump rope.  Very simple circuit.  It is a great strength and conditioning workout.  The jump rope always proves to be the toughest thing for me.  It is one of those sneaky exercises that hits every part of your body very subtly.  Make sure that you warm up with joint mobility, foam roller, and dynamic movement, and then get started.

3 Rounds take rest as needed in between rounds

1 minute jump rope
20 hand to hand swings
1 minute jump rope
20 presses 10 L / 10 R
1 minute jump rope
20 front squats 10 L / 10 R
1 minute jump rope
20 bent over row 10 L / 10 R
1 minute jump rope
20 hand to hand swings

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

11/24/12

Warm up with joint mobility, foam roller, and dynamic movement. Today wea re going to do HIIT training. Tabata protocol. Give 100% during each set. There is no shame in being shot after each full round. That's what happens when you push yourself. Only you know if you have given your all. So get after it.

20 seconds on 10 seconds off for 8 rounds

Star jumps
High knees
Clean and jerks
Axe Choppers
Full sit up

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

11/23/12

Warm up with joint mobility, foam roller, and dynamic movement. Today a nice post Thanksgiving workout. It is one of my personal favorites. Very simple, and very effective. 2 miles broken up into 8 1/4 mile runs followed by body weight squats and push ups. Believe me, this will be one the hardest two miles you run.

4X
Run 1/4 Mile
50 squats

4X
Run 1/4 Mile
25 push ups

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

11/22/12

Happy Thanksgiving everyone!! Today is on of my favorite holidays. Family, food, and football. We always try and make sure to get a good sweat prior to eating. :-).. Simple workout today. Snatch / tuck jump / sit up combos. You can use kettlebells or dumb bells. Use two bells or dumbbells for tuck jumps as well for a little twist. Single arm snatch and full sit up.

5 rounds with as little rest as possible

10 dead snatch L
10 dead snatch R
5 tuck jumps
20 sit ups

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

11/21/12

Warm up with joint mobility, foam roller, and dynamic movement. Today we are going to do a simple bodyweight circuit. This is the type of workout that you can do anywhere. No equipment is necessary. Full body workout. No rest..

5 rounds

20 push ups
20 squats
20 sit outs 10L/10R
20 full body crunch
20 dips

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

Randy Couture Barbell Complex

Randy Couture Barbell Complex

Click above for video!!

11/20/12

Warm up with foam roller, joint mobility, and dynamic movement.  Today we are going to do a workout that Randy Couture uses.  It is called his grappling circuit.  It is a tremendous endurance go.  It is performed with a manageable weight.  Several times in the video he stresses that heavy weight is not the goal here.  Concentrate on good form and get the volume of reps. Below is the link to the video.

http://www.youtube.com/watch?v=mALKhxdSenI

6 sets of each exercise 60 seconds rest in between sets

8 Reps of each

Bent over row
Upright row
Military press
Good morning
Lunge L
Lunge R
Squat and push press
Straight leg dead lift

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

Turkish get up strength and conditioning circuit

11/19/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today is a super simple workout.  Just two movements. Turkish get ups and suit case dead lifts.  It is a great full body workout, plus a little extra for the posterior chain.  Make sure that you hit the foam roller after you are finished as well.  This is sneaky hard.

20 minutes amrap 

3 TGUs L
3 TGUs R
10 SCDL

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

11/18/12

SEAL Sunday #21... 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.

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

11/17/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to hit El D's deck of cards with kettlebells.  Watch out for the jokers, they are 100 reps of two of his most diabolical exercises.  Also, every ace is 11 burpees.  Just a few changes in his blue print.  We will be doing 4 movements using the cards to give us the amount of reps per exercise.  Face cards are 10 reps, and each suit corresponds to a different exercise.  Pick your exercises wisely.

Hearts - 2 handed swings
Diamonds - goblet squats
Spades - triple crush
Clubs -figure 8s

Joker #1 - 100 sitouts
Joker #2 - 100 full body crunch

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

11/16/12

Yoga with Esther.. Open those hips.. It is short, but effective.. If want, search her channel and continue..

http://www.youtube.com/watch?v=hsPUAppdfqs

Namaste..                                                         El Rey always..

11/15/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today is another kettlebell / body weight circuit.  Push ups, thrusters, snatches, and squat thrusts.  It is another good strength and conditioning work out. 2-3 rounds.  Give yourself a few minutes break in between sets.  Try and up your weight.. Push yourself.. Get after it!!

2-3 rounds

5 squat thrusts
21 snatch L
10 seal push ups
21 snatch R
15 seal push ups
21 thrusters L
20 seal push ups
21 thrusters R
5 squat thrusts

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

11/14/12

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight / kettlebell combo.  5 Rounds of 20 reps of 5 exercises for a total of 500 reps.  Try and do it with as little rest as possible in between rounds.  It is a good strength and conditioning go today.

5 rounds

20 push ups
20 2 handed swings
20 body weight lunges 10L/10R
20 double kettlebell rows
20 sit ups

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

11/13/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do the meat grinder.  Chalk up your hands and choose the appropriate weight.  Get the posterior chain nice a ready to go.  This workout is broken up into 3 segments. Upper, lower, and full body segments. 5-8 reps max on each movement, and keep pushing. This is done with 1 kettlebell, and done in succession with no rest until you reach the final movement of the set.


 5-8 reps. All exercises are for L/R

Set 1                                              
swings                                             
clean and press                
swings
clean and front squat
swing
upright row
swing
snatch
swing

Set 2
clean and press
swing
clean and press
clean and front squat
clean and press
upright row
clean and press
snatch
clean and press

Set 3
clean and front squat
swing
clean and front squat
clean and press
clean and front squat
upright row
clean and front squat
snatch
clean and front squat

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

11/12/12

Warm up with joint mobility, foam roller, and dynamic movement.  Remember those who have sacrificed so much for us and our freedom.  Today we are going to do a body weight circuit. It was a great weekend of training with the kettlebells, sledges, and saws.  Set the clock.  Get as many rounds as possible in 20 minutes.

20 minutes amrap

5 burpees
10 medicine ball smashes
5 box jumps
10 chain push ups
30 full body crunch

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

11/11/12

SEAL Sunday #20... 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.

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

11/10/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to tackle a workout posted by one of my mentors, Steve Cotter.  For those who don't know who Steve Cotter is, look him up on Google, check him out on You tube, or go to www.ikff.net .  He is a tremendous athlete, teacher, and friend.  His workout calls for 9 sets.  Use the appropriate weights for the work.  As he states in his blog, this is a great workout to do with a partner.

Steve Cotter Crusher*

9 sets continuously

Below is 1 set:

1 minute of work followed by 1 minute of rest

Double Kettlebell Push Press / Rest
Double Kettlebell Front Squat / Rest
Double Kettlebell Swings / Rest

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

11/9/12

Rest day....

El Rey always..

11/8/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going tot do some HIIT with the Bulgarian Body Bag.  30 second intervals for 5 minutes.  Different exercises to hit every part of the body.  It simulates "game" conditions and is really mentally challenging.

3-5 Rounds

30 second interval combos

Spins L / Spins R
Good mornings / Jump Squats
Lunge L / Lunge R
Snapdowns / Hi-Pulls
Donut swings / Burpees

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

11/7/12

Yoga w/ Esther...http://www.youtube.com/watch?v=NoX35pqk5ZY&list=UUFYsO0t3zj0eJ_NcOlowTSA&index=12&feature=plcp

Namaste..                                                 El Rey always..

11/6/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do a mentally and physically challenging workout.  I call it 100s.  Simply pick 5 exercises, and do 100 reps of each in succession.  They are single arm kettlebell exercises or body weight movements.  The goal is to complete each one before you move on to the next one.  50 reps with one arm, and 50 with the other is perfectly acceptable.  Basically, just get to 100 reps with good form and technique.

100s
Do Not move on until you have completed 100 reps of the exercise you are currently doing.
Rest in between sets as needed

Squat Thrusts
Presses
Hand to Hand swings
Goblet squats
Snatch (moderate)

500 reps..

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

11/5/12

Warm up with joint mobility, dynamic movement, and foam roller.. Happy Birthday Burpees for G.. 15 + 1 to grow on for a total of 16 burpees.. Today, we will utilize the TRX suspension trainer for a quick full body workout.  Also, some airdyne bike sprints.  Thanks for bearing with us during our power issues.. Hopefully the Nor'Easter headed our way will just be a rainy day.

10 Rounds

10 Rows
10 Jump Squats
10 Knee Tucks
10 Push ups
10 Curls/Extensions

30 second Airdyne Sprint

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