8/31/13

Warmup with joint mobility, dynamic movement, and foam roller.  Let's start the weekend off right with the EL D Card Flip.  This is going to be a BBB and Kettlebell combo 52 flip.. Pick 4 exercises and match them with a suit in the deck of cards.  Numbered cards = match the number of reps, Face cards = 10 reps and Aces = 11 reps.  It's pretty simple, but really effective.

EL D Card Flip

Kettlebell swing
Kettlebell pull-over
BBB Press
BBB Snapdown

Cool down, have a nice day...  El Rey always..  1300 to go..

8/30/13

Yoga with Melissa.. Twists and Stretch.. 

 http://www.youtube.com/watch?v=ozd5KKv15sE

Namaste..  El Rey always..  1400 to go..

8/29/13

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...

30 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.. 1500 to go..

8/28/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength training session.  Simple 5x5 format.  The are "super setted" with an explosive body weight movement to accentuate the power movement.  Take rest as needed in between sets.  This is great to do with a partner or in a group.

5 sets of 5 reps of each

Back Squats / Tuck Jumps
Trap Bar Dead Lifts / Box jumps
Chest Press / Chain Push Ups
Dead Cleans / Pull Ups
Chair Press / Timed Hand Stands

Cool down, have a nice day.. El Rey always.. 1600 to go..

8/27/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we concentrate on strength and conditioning.  Multiple rounds in an ascending rep format and a sprint just to get your heart pumping a bit.  Force yourself to work through the fatigue and up on to the next level in your strength and conditioning.

8 rounds


10 snatches 5L/5R
20 presses 10L/10R
30 swings 15L/15R
40 flutter kicks
Sprint 25 yds

Cool down, have a nice day.. El Rey always.. 1700 to go..

8/26/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going strictly body weight.  Just a quick circuit with some running to get the joints greased and break a good sweat.  These are essential "recovery" training sessions, especially after yesterday's SEAL Sunday strength session.

Run 800m

5 rounds

20 push ups
20 bench dips
20 TRX rows
20 squats
20 sit outs

After round 2 sprint 100m
After round 3 sprint 100m

After round 5 run 800m

Cool down, have a nice day..  El Rey always..  1800 to go..

8/25/13

SEAL Sunday # 54... 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..  1900 to go...

8/24/13

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..  2000 to go..

8/23/13

Yoga with Katie..  Lots of twists.. Tougher than it looks..

http://www.youtube.com/watch?v=4b9nI7qs82k&list=TLeLh5YbmXAPk

Namaste..  El Rey always..  2100 to go..

8/22/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit 1 long round of 25 minutes.  Get as many rounds in as possible.  As always, don't sacrifice form for speed.  Quality reps...  Make each set count, and push yourself to get through it.  Take rest as needed during the set, but come back asap.

25 minutes amrap

5 ab wheel
12 chain push ups
14 clean and jerk 7L / 7R
5 back extensions
7 box jumps

Cool down, have a nice day..  El Rey always.. 2200 to go..

8/21/13

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..  2300 to go..

8/20/13

Warm up with joint mobility and dynamic movement.  Today we are going to do a descending circuit. 20-18-16-14-12-10 (rep range).  2 rounds and make sure you push hard.  This one is mentally tough. Make sure you warm up well.  As I have said before, don't skimp on the joint mobility and dynamic movement.  Again, here is the link to my teacher Steve Cotter performing a sequence. http://www.youtube.com/watch?v=AAPjlomBgmc

2 Rounds

20 2 handed swings
18 kettlebell jump squats
16 push ups
14 goblet thrusters
12 triple crush
10 BBB burpees

Cool down, have a nice day..  El Rey always..  2400 to go..

8/19/13

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.. 2500 to go..

8/18/13

SEAL Sunday # 53... 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..  2600 to go..

8/17/13

Warm up with joint mobility and dynamic movement.  Today we hit the FIST version of the "Bear" workout. This link is the FIST version http://www.youtube.com/watch?v=9_320cMZN1Q&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=5&feature=plcp It involves multiple movements to make one rep.

FIST Bear

10 rounds of 5 per side

We use 1 kettlebell

1 Rep includes in succession:
swing
clean
front squat
snatch
over head squat

Cool down, have a nice day..  El Rey always..  2700 to go..

8/16/13

Yoga with Fiji.. Great flow.. You'll feel great..

http://www.youtube.com/watch?v=MArFYWcP_ns&list=TLB_TyopM6_WE

Namaste..  El Rey always..  2800 to go..

8/15/13

Warmup with joint mobility, dynamic movement, and foam roller. Simple workout today. Full body training session. Mental test as well. Take rest ad needed in between sets. Do not exceed 2 minutes. Also make sure that if you use kettlebells that they are safe and secure and don't wobble over on you. Stay safe.

100 man makers

http://m.youtube.com/watch?v=gczI5sINn9U

Cool down, have a nice day.  El Rey always.. 2900 to go..

8/14/13

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.. 3000 to go..

8/13/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to to do some HIIT training.  We will utilize the Tabata protocol.  20 seconds on / 10 seconds off for 8 rounds.  Make sure that you're really pushing hard to get through each set.  Leave nothing in the tank.  Have fun..


20 on / 10 off for 8 sets

BBB jump squats
BBB spins (alternating directions)
BBB Burpees
Jump rope
BBB presses
BBB snapdowns

Cool down, have a nice day..  El Rey always..  3100 to go..

8/12/13

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..  3200 to go..

8/11/13

Warmup with joint mobility, dynamic movement, and foam roller.  We are curtailing SEAL Sunday for 1 week while FIST is off the grid. There will still be daily posts, but a fact finding mission has taken me away from HQ.  Today grab your BBB and get ready for an oldie but a goodie.

5 rounds with the bag
4 x 400m runs

500 reps and 1 mile

20 spins
20 presses
20 lunges
20 push-ups
20 snap downs
Run 400m with the bag

Cool down, have a nice day..  El Rey always..  3300 to go..

8/10/13

Warm up with joint mobility and dynamic movement.  Wood chipper today. We will utilize body weight and kettlebells. We will also hit the ropes as well for some climbs as well. Make your reps efficient and each one count. Get to the goal, but don't sacrifice form for quantity. If you have to stop and rest during a set.. Stop.. get yourself together, and then keep going.

50 goblet squats
40 swings
30 seal push ups
20 star jumps
10 bottom up press

rope climb

Cool down, have a nice day..  El Rey always.. 3400 to go..

8/9/13

Yoga with Melissa..  Nice easy restorative stretch sequence..

http://www.youtube.com/watch?v=ozd5KKv15sE

Namaste..  El Rey always..3500 to go..

8/8/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do a strength and endurance training session.  A buddy of mine gave me this one from his Crossfit class. Work and rest time will be broken up into different intervals.  Work time stays constant.  Rest time decreases each time. We are going to do 2 exercises.  Snatches and clean and jerks  .  So chalk up and get ready to go.

2 rounds

1 minute work
1 minute rest
1 minute work
50 seconds rest
1 minute work
40 seconds rest
1 minute work
30 seconds rest
1 minute work
20 seconds rest
1 minute work
10 seconds rest

Cool down, have a nice day..  El Rey always..  3600 to go..

8/7/13

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.. 3700 to go..

8/6/13

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a simple workout.  All you need is a jump rope, your own body weight, and a kettlebell.  Jumping rope is one of the sneaky hard exercises that really forces your whole body to work.  If you can't jump rope for a sustained period of time, do jumping jacks. We will also be working in some other "fun" body weight exercises to get our hearts going as well.  Try and do this with as little rest as possible.

10 rounds

1 minute jump rope
20 swings
20 push ups
20 thrusters 10L / 10 R

Cool down, have a nice day..   El Rey always..  3800 to go..

8/5/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to use strictly body weight in our training session.  This is a great conditioning workout and a great mental test.  It is 100s.  Choose several body weight movements, and do 100 reps before you move on to the next movement.  Focus on quality reps, by the time you're getting close to that 100th rep you may be losing form and focus.  Don't.. Form and Focus..


Do NOT move on to the next exercise until you have completed 100 reps.
Take rest as needed..

Sit outs 50L/50R
Squats
Squat thrusts
Walk outs
Crunch
Mountain climbers

Cool down, have a nice day..  El Rey always.. 3900 to go..

8/4/13

SEAL Sunday # 52... One year of SEAL Sundays!!! 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.. 4000 to go..

8/3/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength workout, as always, with a sprinkle of conditioning.  4 movements.  2 are combined into one set.  Suitcase deadlifts, double kettlebell cleans, and burpee/pullups.  Combined these and you have a posterior chain assault.  Make sure that you roll out.  Take rest as needed in between rounds.  Try not to exceed 2 minutes.

5 rounds

10 SCDL
10 double kettlebell cleans
10 burpee/pull ups

Cool down, have a nice day.. El Rey always..  4100 to go..

8/2/13

Bend and stretch with Melissa..

http://www.youtube.com/watch?v=nj6r1-AncjA&feature=c4-overview&list=UU2ZEmNa1Q2yottu4fn3Ok7Q

Namaste..   El Rey always..  4200 to go..

8/1/13

Warm up with joint mobility and dynamic movement.  Today some agility, jumping and Olympic lifts.  We will fight getting cement feet as long as we can.. We will be using an agility ladder and some home made hurdles.  If you don't have an agility ladder, buy some chalk and draw one on some black top.. instant agility ladder for little cost.. Quick feet and quick twitch today..


Agility ladder steps
3 hurdles
5 goblet squats
20 crossfit swings
5 double kettlebell row

Agility ladder steps
3 hurdles
5 goblet squats
20 crossfit swings
5 heavy curls

Agility ladder steps
3 hurdles
5 kettlebell dead snatch
20 crossfit swings
5 pull ups

Cool down, have a nice day.. El Rey always.. 4300 to go..