6/30/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going old school jamming out a full body training session that incorporates slinging steel with body weight movements in the form of "super sets".  Grease those joints and get after it today.

5 sets of 12 reps

Double Jerks / SEAL Push-ups
Ukrainian Dead Lifts / Back Extensions
Floor Chest Press / Push-ups
Bent Over Rows / TRX Rows
Kettlebell Pull Overs / Pull-ups (use assisted if you need to do so)
Double Front Squat / Frog hops
Lunges / Split jumps
Bicep curls / Dips

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

6/29/14

SEAL Sunday # 89 ... 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.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70 

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

6/28/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be focusing on the kettlebell swing and hi-pull, and incorporating them into a 1 round training session.  We will use body weight movements to accompany each swing set.  Should be a great strength and conditioning circuit. Make sure that you use a moderate weight.  Lots of posterior chain work here today..

50 swings
50 chest to bar
50 hi-pulls 25L/25R
50 push-ups
50 swings
50 box jumps
50 hi-pulls 25L/25R
50 rope waves
50 swings
50 back extensions
50 hi-pulls 25L/25R
50 dips
50 swings
50 sit-ups

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

6/27/14

Yoga....

https://www.youtube.com/watch?v=MArFYWcP_ns&list=TLcO_eebmQzBadfjDu3S2t230UWNwUrl_2

Namaste...  El Rey always..

6/26/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag conditioning complex.  Several rounds of Bulgarian Bag movements followed by explosive BB movements and a short run.  These are gut check training sessions.  Forget about the heat, forget about how tired you are, and fight through it. 

5 Rounds

20 spins 10 L / 10 R
3 BB burpees
20 press
3 BB burpees
20 arm throw 10 L / 10 R
3 BB burpees
20 lunges 10 L / 10 R
3 BB burpees
20 snapdowns
3 BB buprees

100M run

Flexibility skill : BB windmills, splits, and back bridges

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

6/25/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be hitting a fun strength training session.  Tires, barbells, kettlebells, body weight, tiny bit of running, and rope climbs.  Get ready to get 'er done.

All can be done for reps or time in a you go / I go format
I break it up depending on the size of our group.
Short reps and heavy weight today

Hex bar dead lifts
Double Cleans
Lunges
Pull-ups
Tire Flips
Sledge Smashes
Rope Climbs
Sprints
Box Jumps
Steel log front squats

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

6/24/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit our flexibility skills (Back bridges and splits) as well as a quick chipper into and EMOTM training session.  We are going to continue to incorporate flexibility skills into our training as they are essential for developing body control, strength, flexibility, and most important avoiding injury.  So keep practicing.


Round 1

50 swings
40 push-ups
30 sumo squats
20 Russian twists
10 squat thrusts

Round 2

EMOTM
15 minutes

4 snatch L
4 snatch R
20 body weight jump squats

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

 

6/23/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit full body strength and conditioning circuit.  Body weight, sleds, kettlebells, and barbells.  So make sure that you're ready to go and hit it.

 You go / I go format for time.

Sled pushes
Farmer's walks
Chain Back Extensions
Pull ups
Barbell push press
Barbell Row
Chain push ups
Double Kettlebell Front Squat
Ukrainian Dead Lifts

This weeks flexibility skill : Back Bridges

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

6/22/14

SEAL Sunday # 88 ... 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.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70 

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

6/21/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to use the phrase "Slow is fast and fast is slow".  It is a paradoxical statement.  Essentially what it means is don't rush or you'll miss important details that will help you improve.  So slow controlled movements followed by fast explosive movements will make up our training today.  Focus form.

5 sets of 5 reps per leg/arm

Single Leg Dead Lifts /
Single Arm Dead Clean

TRX Single Leg Squat /
Single Arm Dead Snatch

2 Hand Anyhows /
Burpees

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

6/20/14

Warmup with joint mobility, dynamic movement, and foam roller.

Yoga for the shoulders..

https://www.youtube.com/watch?v=J3lQQieptsI&list=PLJtycSWJgee2Grxi21V4OgNPVA-HB9pdQ

Namaste...  El Rey always..

6/19/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some more conditioning with strength and mental fortitude dashed in for good measure.  Tabata time.  20 seconds of work followed by 10 seconds of rest for 8 sets.  It is important that you push yourself to get each rep you can during the 20 seconds.  DON"T LEAVE ANYTHING IN THE TANK.  Go all out.  If the number of reps goes down, that's because you're pushing yourself toward exhaustion and increasing your baseline fitness.

Tabata Thursday

20 seconds on 10 seconds off
8 sets

Box Jumps
Snatches
Clubbell Pullover Squats
Lunges
Clubbell Halos
BB Push-ups
Star Jumps

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

6/18/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some hills, Walter Payton style.  Throw in some strength movements and you have a great training session. So be ready to push.  Like yesterday, find your moment in the mud, and embrace it.  Get 1% better today.

10 rounds

25 yard hill sprint
5 Clean and Jerk L
5 Clean and Jerk R
5 Clean and Front Squat L
5 Clean and Front Squat R
10 Swing

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

6/17/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be constantly moving.  Two simple exercises followed by a short run, for continuous motion for 20 minutes.  Try and go as hard as possible.  Find your moment in the mud. 

20 minutes AMRAP

6 Thruster L
6 Thruster R
50 flutter kicks
Run 200M

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

6/16/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to train with the Bulgarian Bag along with ropes and tires.  This will be a great strength, conditioning, and endurance test as well as a grip crusher.  Stay focused during these timed sets.

30 seconds of work
10 seconds off
5 Rounds

Ropes
Tire Toss
Snap Downs
Donut swings
Press
Arm Throws
Hammer Curls
Tricep Extension
Good Mornings
Jump Squats

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

6/15/14

SEAL Sunday # 87 ... 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.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70 

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

6/14/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to the wood chipper.  6 exercises utilizing body weight and kettlebells.  These formats can be challenging, but they push you to perform.  Try and get your best time without sacrificing your form to do so.  Have fun, and push yourself today.  Repeat this : If Not Me, Then Who..

Chipper
Work your way down, and then go back up again.

2 full rounds

60 Swings
50 Sumo squat / Upright row
40 Push-ups
30 Goblet Press
20 Figure 8 / Static hold
10 Burpees

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

6/13/14

Triskaidekaphobiacs have no fear.  Yoga today to calm your worries.

https://www.youtube.com/watch?v=mymNz1qdV0Q

Namaste... El Rey always..

6/12/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be training with the Bulgarian Bag.  Simple Circuit of timed movements coupled with some sprints, a short distance run or two, and some animal movements.  Nice mix to get the blood pumping.. Get ready and get 'er done..

Several rounds of timed sets followed by running below.

30 second sets of
Spins
Arm Throws
Clean and front squat
Press
Snap down

Sprint 40 yards
Frog Hop 25 yards
Run 400M
25 yards bear crawl

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

6/11/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength biased training session.  Double kettlebells, tire flips, dips, push-ups, etc... Should be fun.  Make sure you a hit a good warmup and get after it.

Team format.  Timed sets.

Box jumps
Tire flips
Pull-ups
Dips
Push-ups
Dead kettlebell cleans
Double jerks
Rope climbs

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

6/10/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit one of the best conditioning training sessions I've used.  It is the EL D Card flip.  52 cards in a deck + 2 jokers.  Pick 4 exercises and assign them a suit.  Aces are 11 reps and face cards are 10 reps.  Jokers are wild, and that means 100 reps.

EL D Card Flip

Hearts = swings
Clubs = squat thrust
Spades = kettlebell jump squats
Diamonds = goblet press

Joker #1 = 100 lunges
Joker #2 = 100 flutter kicks

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

6/9/14

Swing sets today.. Warm up with joint mobility, dynamic movement, and foam roller.  Focus on form and technique rather than speed.  You get to essentially practice your swings, cleans, squats, presses, and snatches in this work out.  So take advantage of the time to really get your movements into shape.

3 rounds
heavy = 5 reps
moderate = 8 reps


Every movement is for left and right arm, so only 1 kettlebell is needed.
Rest 60-90 seconds in between rounds.

swing
clean and press
swing
clean and front squat
swing
one arm row
swing
snatch
swing

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

6/8/14

SEAL Sunday # 86 ... 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.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70 

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

6/7/14

Since Friday is typically our yoga day, we still have to do our annual D-Day remembrance day training session on D-Day plus 1.. Warm up with joint mobility and dynamic movement. Today we will breaking up our workout into 5 mini workouts to match the names of the beaches that the Allied soldiers landed at in Normandy on June 6, 1944.  Each workout is a 4 minute period.

Utah
10 cossack squat
20 mountain climbers
10 clean and press

Omaha
10 goblet thruster
10 seal push ups
20 crunch

Gold
10 halos
10 burpees
20 flutter kicks

Juno
10 scdl
10 frog jumps
20 heel touches

Sword
20 1 arm swings
10 sitouts
10 russian twist 

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

6/6/14

"It is hard to conceive the epic scope of this decisive battle that foreshadowed the end of Hitlers dream of Nazi domination. Overlord was the largest air, land, and sea operation undertaken before or since June 6, 1944. The landing included over 5,000 ships, 11,000 airplanes, and over 150,000 service men.

 After years of meticulous planning and seemingly endless training, for the Allied Forces, it all came down to this: The boat ramp goes down, then jump, swim, run, and crawl to the cliffs. Many of the first young men (most not yet 20 years old) entered the surf carrying eighty pounds of equipment. They faced over 200 yards of beach before reaching the first natural feature offering any protection. Blanketed by small-arms fire and bracketed by artillery, they found themselves in hell.

When it was over, the Allied Forces had suffered nearly 10,000 casualties; more than 4,000 were dead. Yet somehow, due to planning and preparation, and due to the valor, fidelity, and sacrifice of the Allied Forces, Fortress Europe had been breached." http://www.dday.org/history/d-day-the-invasion/overview

So as you do your yoga practice today, be thankful and mindful of those who made the ultimate sacrifice for freedom.
 https://www.youtube.com/watch?v=4b9nI7qs82k

Namaste... El Rey always...

6/5/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight chipper with some animal movements to keep it interesting.  Mastery of your own body weight is essential.  Being able to do a pull-up or a proper push-up will ensure that when you want to do more complex movements, you will have the proper foundation.  So don't blow off calisthenics.

100 Gorilla Jacks
10 yards of frog hop
90 Flutter Kicks
10 yards of alligator walks
80 Squats
10 yards of frog hops
70 Sit-ups
10 yards of alligator walks
60 Push-ups
10 yards of frog hops
50 High Knees
10 yards of alligator walks
40 Dips
10 yards of frog hops
30 Back extensions
10 yards of alligator walks
20 Sit-outs
10 yards of frog hops
10 Pull-ups
10 yards of alligator walks

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

6/4/14

Warmup with joint mobility, dynamic movement and foam.  This is the link for part 2 of joint mobility by Steve Cotter. http://www.youtube.com/user/IKFFChannel?blend=1&ob=5#p/u/0/tX1j54A1A6M  This is really an essential part of the training.  DON'T skip it. 

5 rounds  w/ alrap

2 minute jump rope (If you "can't" jump rope, use the time to practice and get better.  If you don't have a jump rope, get one.  Substitute jumping jacks if you have no jump rope)

10 TRX rows
10 TRX 1 legged squat
10 TRX push ups
10 TRX knee tucks
10 TRX curl / tricep extension

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

6/3/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mixing running and the Bulgarian Bag.  It is a great combo training session.  Plus you get the added benefit of carrying your bag while you're running.  It is the gift that keeps on giving.  This one is one of my favorites.  Quick simple and effective.

5 rounds with the bag
4 rounds of running
500 reps and 1 mile

20 spins
20 squats
20 press
20 push ups
20 snap downs

Run 1/4 mile

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

6/2/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit sled, kettlebell, body weight & rope climb combos.  Kind of a crazy circuit of running, pushing, lifting and climbing.  Should be fun.  Timed sets of teams in an amrap format 2-3 minutes.

Sled push / pull
Rope climb / kettlebell thrusters
Battling ropes / kettlebell snatch
Back extension / box jumps

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

6/1/14

SEAL Sunday # 85 ... 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...