3/31/13

Warmup with joint mobility, dynamic movement, and foam roller.  For today's workout we are going to do heavy Olympic lifts.  75% of your max for short reps.  No more than 3 or 4.  Also, make sure that you take a decent minute or two rest in between sets.  this is a great workout if you have a partner. If not, you can time your rest.  We'll throw in some complimentary body weight movements as well.

8 sets of 3 of each

barbell hang cleans
barbell rows
barbell press
kettlebell dead snatch

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

3/30/14

SEAL Sunday # 78... 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..

3/29/14

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit a kettlebell / body weight super set combo.. Sounds like a mouth full, but it is truly simple.  The rep range may be difficult, but it will be a full body go utilizing 3 kettlebell movements, and 2 body weight movements.  Get good and warmed up and get after it. Do your set of Clean and Front Squats or Clean and Jerks, and super set it with Jump Squats or SEALs.

50 Clean and Front Squats
100 Jump Squats

Breakdown :

Reps: C & FS 15-12-10-7-6
Reps JS : 20-20-20-20-20

50 Clean and Jerks
75 SEAL Pushups

Breakdown:

Reps : C & J 15-12-10-7-6
Reps : SPU 25-20-15-10-5

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

3/28/14

Rest Day..  Enjoy..

El Rey always..

3/27/14

Warm up with joint mobility, dynamic movement, and foam roller.  Today is a HIIT circuit.  20 seconds of work and 10 seconds to switch stations.  These types of workouts are fun and really get your heart rate going as well as forcing you to mentally keep going.  The clock never gets tired.  Just keep pushing through it, and give each interval 100%.

Round range is up to you. 1 round is 180 total seconds (3 minutes)

20 on 10 off

Ropes
Clubbell Thruster
Dips
Bosu ball push ups
Sumo squat / upright row
Chest to bar

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

3/26/14

Warm up with joint mobility, dynamic movement, and foam roller.  Stretch out that low back, hips, and hamstring areas after that workout last night.. Feels good to be a bit sore.. Get a good sweat going, and get started.

Simple 20 minute circuit today.
Amrap


(chains are optional)



5 back extensions
5 chin ups
5 box jumps
5 tire flips (no tire, do SCDL)
1 tire walk around the tire (place hands on floor, feet on tire, use your hands and feet to walk the around tire like a clock)

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

3/25/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a non stop you go / I go training session.  30 second intervals for 40 minutes.  Our warmup will morph into the training session.  Constantly mixing between body weight exercises and kettlebell movements.  It will surely get your heart and sweat going.  It will be a full body go.  The exercises that you choose will be entirely up to you..  The only requirement is that you bust ass for 30 seconds and then you rest for 30 seconds for 40 minutes.

You go / I go

30 on / 30 off for 40 minutes
You decided how to mix up body weight and kettlebell movements

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

3/24/13

Warmup with joint mobility, dynamic movement and foam roller.  Today I'm just going to get a good sweat going and hit the pavement for a timed 5k run.  Under 22 minutes is my goal.. Follow that up with some body weight movements.

Run timed 5k
50 pullups
100 push ups
200 situps

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

3/23/14

SEAL Sunday # 77... 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..

3/22/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Cotter Crusher with the Bulgarian Bag.  It is a great 2 person training session in a you go / I go format.  You can adjust the exercises as you see fit.  For example do 3 rounds of presses, squats, and snap downs.. then switch to lunges, spins, and hammer curls for 3 rounds.. etc.. Changing it up on the fly is fine.. Great full body strength and conditioning go..

Bulgarian Bag Cotter Crusher
1 minute on / 1 minute off for 42 minutes = 21 minutes of work 21 minutes of rest

During "rest" period 20 reps of any ab exercises of your choosing

Snap Downs
Arm Throws
Thrusters

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

 

3/21/14

Yoga..  Open the hips with Rachel.. Couple of super challenging poses..

https://www.youtube.com/watch?v=GWQi2GlH0cM

Namaste..  El Rey always..

3/20/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit another strength and conditioning standard.  The EL D card flip.  Simply pick 4 exercises for each suit of cards.  Flip a card, and the number and suit correspond to the amount of reps and exercise that you perform i.e. 3 of hearts = 3 reps of push ups..  It is an intense conditioner..  Enjoy..

EL D Card flip

Hearts = goblet squats
Diamonds = goblet press
Spades = burpees
Clubs = atomic hi pulls

5 sets of 5 scdl
5 sets of 5 dead double cleans
5 sets of 5 jerks

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

3/19/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the pavement.  Map out a course of a 1/4 mile and get ready for a run/lift circuit.  If you have access to a treadmill, you can utilize that as well.  Push yourself.

4 rounds

Run 1/4 mile
20 high pulls 10L / 10R
15 box jumps or tuck jumps
20 push ups
15 chest to bar
10 ab wheel

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

3/18/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old standby training session.  Tabata Tuesday.  8 rounds of 20 seconds on 10 seconds off.  This session really mimics the stops and starts of athletic competition extremely well.  Make sure that you are going as hard as you can.  No shame in being drained at the end of the set.  That is the point.. Improve your conditioning and mentally fight through the desire to stop..

20 seconds on 10 seconds off

Swings
Snatch
Clean
Hi Pull / Squat thrust
Kettlebell jump squat

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

 

3/17/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today heading down to the dungeon for a Turkish Get Up and Burpee ladder.  This combo is a great mix of strength, mobility, flexibility, and conditioning.  Start with 1 TGU L/R and 1 burpee, and work your way up to 10 of each.  Get 'er done.. Happy St. Patrick's Day..

1 Round
1-10 L/R TGU
1-10 Burpee

1 L / 1 R / 1 Burpee
2 L / 2 R / 2 Burpee
Etc..

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

3/16/14

SEAL Sunday # 76... 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..

3/15/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do 3 mini workouts of 3 minutes each 3 times.  Each 3 minute go will be an amrap mini workout.  3-4 exercises with short reps done as quickly as possible.  This breaks up the monotony of 1 long set of the same exercises, and it enables you to work on strength and conditioning baselines.  Warmup well and hit it..

Period 1
8 - 2 handed swings
5 - SEAL Pushups
8 - Sumo / Upright row

Period 2
4 - Sitouts (2L/2R)
5 - Jerks L
5 - Jerks R

Period 3
5 - Rows L
5 - Rows R
6 - Figure 8 / Static hold
4 - Lunge 2L / 2R

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

 

3/14/14

yoga.. Rachel.. hips..

https://www.youtube.com/watch?v=GWQi2GlH0cM

Namaste..  El Rey always..

3/13/14

Warm up with joint mobility, foam roller, 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.  Double kettlebells or dumbbells will also work.

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..

3/12/14

Warm up today with joint mobility, foam roller, and dynamic movement.  Today, I am hitting the playground for a good body weight exercise routine.  I will break up the monotony of just running by doing sets of push ups, sit ups, bear crawls, monkey bars and army crawls.  Plus there is a great hill to do some sprints up and down.  It is a good cardio workout.  If you are at a track, run the steps in the stands as well.  So be creative, and most of all keep it fun.

Jog to the playground 1 mile

25 mins amrap

1 hard lap around the soccer field
monkey bars (back and forth)
10 pull ups
20 push ups
20 sit ups
10 dips

Jog back home 1mile

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

3/11/14

Warmup with joint mobility, dynamic movement, and foam roller...  Today we are going to hit the El Diablo 666 workout.  It consists of 6 exercises of 6 reps each for 6 rounds with no rest.  It is a killer.  So to begin we'll be doing 6 minutes of calisthenics to make sure we are good and ready to get 'er done.

6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics


2 handed swings
Clap push ups
Kettlebell jump squats
Thruster L
Thruster R
Squat thrusts

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

3/10/14

Warm up with joint mobility and dynamic movement.  Strength and conditioning today. Short reps but 1 long set of 25 minutes. It should be a challenging circuit.  It will get your heart rate up, and get the blood pumping.  So have fun and push yourself!!

25 minutes as many rounds as possible

5 barbell or kettlebell dead snatch
5 barbell or kettlebell dead lift
5 double kettlebell front squat
20 side plank hip lifts L/R

100 mountain climbers, jumping jacks, or jump ropes

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

3/9/14

Warnup with joint mobility, dynamic movement, and foam roller. Simple today. Pick your favorite training exercise and your least favorite training exercise, and put them together in a combo. We all need to work on our weaknesses to really improve.

Snatches and Over Head Squats are mine.
Need to work on OHS flexibility and strength

5 Rounds
30 snatches 15L / 15 R
12 OH Squats (moderate weight) 6L / 6R

Take rest as needed

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

3/8/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today is going to be a simple body weight blast.  Great if you are traveling or don't have access to your normal training facility. Make sure you're that you stay focused on form rather than speed.  Keep in mind that you are trying to push yourself for a strong finish time, no rest during this one..

10 rounds (no rest / for time)

10 push-ups
2 Burpees
10 squats
2 Burpees
10 sit-outs
2 Burpees
10 sit-ups
2 Burpees
10 chest to bar
2 Burpees

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

3/7/14

Rest Day..  Enjoy..

El Rey always..

3/6/14

Warmup with joint mobility, foam roller and dynamic movement.  Today is another very simple two exercise combo.  Thrusters and mountain climbers.  The good news is that its only single arm thrusters.  The bad news is that it is heavy or challenging single arm weight.  For example if you normally use a 16kg bell, bump up to 20kg or 24kg.  If you only have light ones, use doubles and cut the reps in half.  Get a good warmup and enjoy..

Do a set of thrusters, then immediately do your mountain climbers.. repeat..

10 sets of 10 single arm thrusters
10 sets of 20 mountain climbers

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

3/5/14

Warmup with joint mobility, dynamic movement, and foam roller.  Barbell day today.  If you don't have access to barbells, kettlebells or dumbbells are perfectly acceptable.  Simple 5x5 strength training session with a sprinkle of some airdyne sprints as well..

5x5
Follow each set with a 20 second airdyne sprint

Bent over row 
Military press
Shoulder shrug
Lunge
Power clean

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

3/4/14

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to to a 20 minute non stop 4 exercise training session.  You are to try and get as many rounds as possible within the 20 minute frame.  So you have to push yourself.  As always, don't sacrifice form for speed.  Focus on the work, and get 'er done.

20 minutes amrap

3 squat thrust hi pulls L
3 squat thrust hi pulls R
15 push ups
15 air squats
10 BB snapdowns

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

3/3/14

Warmup with joint mobility, dynamic movement, and foam rollers.  Today we are going to hit the whole body with the Turkish get up.  This is a great strength building exercise.  You are putting your body under tension and improving your overall strength, shoulder mobility, grip strength, stamina and flexibility.  It is especially beneficial for the hip mobility, hip extension, and spinal extension.
Steve Maxwell Demonstrates the Reverse Turkish Get Up
http://www.youtube.com/watch?v=x1Vx2TXJskU

5 Rounds

5 TGUs per arm (no switching until you have completed 5 reps)
5 Burpees

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

3/2/14

SEAL Sunday # 75... 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..

3/1/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5 round ladder to start March MATness off correctly.  Spring is coming regardless of what the weather reporters say.. Soon we'll be outside basking in the sun, but for now.. Inside slinging steel.  So let's get 'er done..

5 rounds

5 Double Thruster
10 Burpees
15 Suit Case Dead Lift
20 Hand 2 Hand Swing
25 Knees to Chest Crunch

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