7/31/14

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


Ninja skills : Cartwheels, wall walks, splits, round-offs, & forward/backward rolls

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

7/30/14

Warm up with joint mobility and dynamic movement. Chalk up.. Snatch day..  "The kettlebell snatch is a full-body, power exercise. It works the hamstrings, quads, back, and shoulders. You pull a kettlebell off the floor from a squat position, swing the weight up, then dip under it, and press it overhead. Perform the movement quickly and explosively. You will reap many benefits from this one basic exercise." - Livestrong Watch Steve Cotter perform in this videos. He does 2 variations.

http://www.youtube.com/watch?v=UQCmvCMrVY8
http://www.youtube.com/watch?v=obpGlXe3pnk

10 sets

20 seconds snatch left

20 seconds snatch right

5 dead snatch left

5 dead snatch right

30 mountain climbers

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

7/29/14

Warmup with joint mobility, dynamic movement, and foam roller. Hitting the dungeon today for a heavy bag and calisthenic training session.  If you don't have access to a heavy bag, grab two small dumbbells, or even to cans of soup to use as resistance and shadow box.  Believe me, it'll be harder than you think.

10 rounds (No rest)

30 seconds heavy bag (punch, kick, elbow)
30 seconds shadow wrestling (shots, sprawls, fakes, downblocks, footwork)
20 push ups
20 sit ups
20 cossack squats

Flexibility and agility : BASE Wrestling neck bridge drills, forward and backward rolls 

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

7/28/14

Warm up with joint mobility, dynamic movement, and foam roller.  Today is simple. 10 exercises of 44 reps with the Bulgarian Body bag.  If you don't have a bag, use body weight or dumbbells. Simple chipper to get the week started off right..  I call it the Bulgarian Bag Birthday Bash..  Enjoy!!

44 reps of each

Spins
Snap downs
Jump squats
Hammer curls
Good morning forward bend
Lunge
Press
Hi-pulls
Floor wipers
Burpees w/ the bag

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

7/27/14

SEAL Sunday # 93... 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..  

7/26/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a explosive strength workout.  We will throw a bit of conditioning in too.. Always gotta improve your cardio.. Everyone's favorite, rope climbs, sledge hammer smashes and kettlebells.  Throw those three elements together, and you have a kick ass training session.


6 Rounds

Take rest as needed in between rounds

5 heavy snatch L
5 heavy snatch R
5 heavy lunge L
5 heavy lunge R
5 clap push ups
5 heavy row L
5 heavy row R
1 rope climb

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

7/25/14

Posterior chain focused yoga session today with David... 

https://www.youtube.com/watch?v=gDQNqZMv1V0

Namaste...  El Rey always.. 

7/24/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to break up 4 mini workouts into 6 EMOTM sections.  Each will be different and challenging.  Remember the faster you go, the more rest you get, BUT crappy reps = crappy results.  So as always focus on form to get it right.

4 Rounds
6 minutes EMOTM
1 minute break in between sets

#1
Sprint 25 yds
20 swings

#2
5 Bulgarian Bag Buprees
16 Arm Throws

#3
10 Push-ups
50 Mountain climbers

#4
Sprint 25 yds
15 BB Snapdowns

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

7/23/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to have a bit of fun training.  Everyone enjoys the grab bag circuit.  Its very simple put 10-20 different exercises down on paper, and throw them into a bag.  Pick out 5-10 and you have your circuit.  You can do it for reps or for time.  Make sure that you are equitable between your strengths and weaknesses.  Always put several movements in there that you struggle with mentally and physically. So for sure there will be OH squats in mine... Have some fun and have a great training session.

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

7/22/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight blast.  Multiple exercises in an as many rounds as possible format.  Form is never sacrificed for form.  Crappy form with equate to bad habits, injuries, and crappy results.  So focus on making each rep count.  That doesn't mean take it easy.  Go all out.  Give everything. "Today live like you wanna.  Let yesterday burn and throw it in the fire. Fight like a warrior."- Matisyahu

20 minute AMRAP

10 alternating squat / kung fu kick combos
5 tuck jumps
8 SEAL push ups
6 pull-ups
50 jump rope skips or jumping jacks

Flexibility and strength drills

Handstands / splits / back bridges

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

7/21/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be hitting a simple circuit in a chipper format.  2 rounds from 50 down to 10 with a plate.  Very simple. Don't worry there is a catch. Timed 1/4 mile runs after the first round and the second round.  Give yourself a realistic but challenging time to run the 1/4 mile and have a penalty if you don't succeed this time.

2 Rounds

Use an Olympic plate 25, 35, or 45lbs

50 Squats
40 Rows
30 Clean and Jerks
20 Halos 10L/10R
10 Triple Crush

Run 1/4
Penalty 1 burpee for every second you are over prescribed time

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

7/20/14

SEAL Sunday # 92... 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.. 

7/19/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 2 person tandem training session.  If you don't have a partner, try and time your set times and then take the same amount of rest to mimic another person's work time.  This will ensure that you get the proper rest period in between sets.  You go / I go format.  2-4-6-8 format.  Several movements that I struggle with personally, but it is precisely those areas that we must work on to improve.  Get 'er done today..

2-4-6-8

Plate OH Squats
Double Kettlebell hang cleans (heavy)
Double Kettlebell bent over row (heavy)
Double Kettlebell hi-pulls (moderate)
Double Kettlebell thrusters (moderate)

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

7/18/14

Rest Day...  Enjoy...

El Rey always..

7/17/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit Tabata Thursday.  We will be utilizing the Bulgarian Bag.  20 seconds of work followed by 10 seconds of rest.  The 20 seconds is a FULL OUT SPRINT.  Don't leave anything in the tank.  Use the 10 seconds to recover.  The point of this training method is to exhaust you.  To push yourself as hard as you can during that 20 second period.  Dig deep.  Find your threshold, and push past it.


8 Rounds
20 seconds of work / 10 seconds of rest

Snapdowns
Clean and front squat
Press
Burpee
Spins

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

7/16/14

Warmup with joint mobility, dynamic movement, and foam roller.  Dead lifts, rope climbs, kettlebell snatches, and sledge smashes.  Simple effective.  A full body crusher.  Not much explanation needed.  If you don't have access to a rope, pull ups will suffice as a substitute.  If you don't have a sledge hammer, medicine ball smashes are a good substitute as well.

10 rounds

3-5 dead lifts (increase weight after 2 rounds with same weight)
1 rope climb
20 sledge smashes (10 per side)
6 dead snatch (3 per arm)

Handstands, back bridges, and splits

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

7/15/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old standby at FIST.  The FIST 100s.  Simple pick 4 or 5 exercises and do 100 reps of each.  The caveat is that you must complete each exercise in its entirety before you move on to the next one.  So choose wisely.  As always form supersedes speed.  Don't sacrifice good form just to get through it.  Enjoy..

100s

Swings
One arm row
Squat thrusts
Jerks
Lunges 
Full body crunch

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

7/14/14

Warmup with joint mobility, dynamic movement, and foam roller.  Gonna start the week with the kitchen sink.. So, today we are breaking up our training into two parts.  Long set strength and endurance, followed by circuit conditioning at stations. We will be focusing on our legs today for strength, and explosive bursts for conditioning.  So get a good warmup and get after it today.

2 sets of 25 reps

Double kettlebell front squats

1 set of 15 reps L/R

One legged dead lift

Multiple rounds of 20 seconds on / 10 seconds off
Ropes
Box jumps
Medicine ball smashes
Chain back extensions
Tuck jumps
Sit outs
Ab wheel

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

7/13/14

SEAL Sunday # 91... 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.. 

7/12/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a high volume kettlebell strength and conditioning complex.  5 exercises with a single kettlebell.  8 reps of each movement in a you go / I go format.  Try and use a challenging weight.  If you want to go with doubles, go for it.  If you go with singles, you must perform each movement on one side before you do the other side.

5 rounds
All exercises must be done in succession with the same arm before you switch.

8 swings
8 cleans
8 lunges
8 jerks
8 snatch

Flexibility drills:

back bridges, splits, and hip circles, & deep squat holds

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

7/11/14

Yoga with Courtney.. Beginners class but great joint mobility and flexibility class.

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

Namaste..  El Rey always..

7/10/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate the Bulgarian Bag and a short run to form a tough but effective mental, strength, and conditioning test.  Several BB movements followed by a run.  As always make sure that you're hydrating properly throughout the day to prepare.


4 Rounds

Run 400M


25 Jump Squats
25 Donut Swings
25 Spins (Round 3 do spins from your knees)
25 Power Snatch

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

7/9/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today long sets and low reps with heavy weight.  Simple old school training session.  Again, I can't stress enough the importance of staying hydrated now that we have hit summer.  Also, it is important to be eating properly as well.  The body is a machine, it needs fuel to function correctly.

8 sets of 3-5 reps

Hex bar dead lifts
Walking lunges
Double Clean and Press
Floor chest  press
Pull overs
Chain Pull-ups
Chain Push-ups

Medicine ball chases

Back bridges and splits

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

7/8/14

Warm up with joint mobility, dynamic movement and foam roller.  Today we are going to do some HIIT training. Timed sets all out for multiple rounds. The bullet points below are from Tony Shober's blog.

• HIIT training trains the body to effectively remove metabolic waste from the muscles between intervals. By quickly removing lactate and other byproducts resulting from high intensity exercise, you enable the body to be primed and ready for another bout of high intensity exercise with less rest.
• HIIT training is one of several ways to boost both testosterone and growth hormone levels. Since these hormones are highly responsible for muscle gain and fat loss, you should be doing all you can to keep levels high. You can boost testosterone by following these tips, and you can naturally increase growth hormone levels by following these. " 

30 seconds on / 15 seconds off
Multiple rounds

Ropes
Renegade Rows
Sled push/pull
Hi-Pulls
Lunges
Plate OH squats
Thrusters

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

7/7/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM training session utilizing Bulgarian Bags and kettlebells.  Simple and effective.  Great way to hit heavier weights with short rest and incorporate some incentive.  Still focus on quality reps.  Don't sacrifice form for speed.

20 minutes EMOTM

5 BB clean and front squats
3L/3R heavy bent over row
5 heavy swing

5 rope climbs

splits and back bridges

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

7/6/14

SEAL Sunday # 90 ... 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.. 

7/5/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going up and down the ladder.  Simple body weight and kettlebell combo.  Make sure you hit your roller after yesterday's running.  I hope you enjoyed the Independence Day festivities, but now its time to get back to work and train.

 1-10 10-1

Snatch L
SEAL Push-up
Snatch R
squat thrust
atomic hi-pull
Sit-up

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

7/4/14

Happy Independence Day!! Warmup with joint mobility, dynamic movement, and foam roller.  Today is simple.  Just run.  Run a track, run on the beach,  run in the woods, whatever.  As far as you like, as long as you like.  Just run.  Push yourself.   

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

7/3/14

Warmup with joint mobility, dynamic movement, and foam roller.  Then we move into a strong lift and cardio combo day.  We will utilize barbells, kettlebells, and body weight to get a great sweat.  Make sure you are staying hydrated.  Listen to Mike Caviston NSWC Director of Fitness https://www.youtube.com/watch?v=temPkLOcoE4  It's important to remember to be hydrated PRIOR to exercise.

 5 sets

5 Barbell/kettlebell power clean/10 squat thrust
5 Heavy suit case dead lift/10 back extensions
5 Barbell/kettlebell Squat/10 pull ups
5 Double snatch/10 push ups
5 Steel Log press/10 tuck jumps

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

7/2/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going for a walk.  We will carry, pull, and push.  Simple but effective strength and conditioning training session, but mostly a mental gut check.  It's your moment in the mud.  Find a way to stay focused and push through it.

1.2 mile

Team Farmer's Carry
Sled Push
Sled Pull 

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

7/1/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight chipper.  No weights just your own body weight as resistance.  These training sessions can be more taxing than weight training sessions.  Focus on quality full range of motion reps, NOT fast "get it over with" reps.  Take the extra time and get 'em right.

100 squats
90 flutter kicks
80 gorilla jacks
70 push-ups
60 good mornings
50 high knees
40 sit-outs
30 sit-ups
20 burpees
10 plank jumping jacks

Rope climbs
Splits and back bridges

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