8/31/14

SEAL Sunday # 98... 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..

 

8/30/14

Warmup with joint mobility, dynamic movement, and foam roller.  Lots of volume today.  Focus on making each rep count.  These high volume training sessions serve two fold.  Strength and conditioning all boiled into one workout.  Have a great sweat.


24-18-12-6 rep ranges

Sit outs
2 handed swings (heavy)
Push ups
Box jumps
Ring rows
Single Kettlebell front squat 12/12, 9/9, 6/6, 3/3

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

8/29/14

Yoga for Jiu Jitsu with Lesley and Professor Flavio Almeida..  Awesome class.. Hits the psoas and upper back which are problem areas for me.

https://www.youtube.com/watch?v=ijQZDSy98Jw

Namaste..  El Rey always..

8/28/14

Warmup with joint mobility, dynamic movement, and foam roller.  Bulgarian Bag endurance test today.  Its very simple.  Just finish.  Push yourself hard and get after it.  Grab your BB 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..

8/27/14

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT training.  We will utilize body weight, ropes, kettlebells, etc.. to really hammer out a good full body tilt.  I like these circuit training workouts because they simulate "game-like" conditions.  Lots of work, very little rest, and for a sustained period of time.

25 seconds of work / 5 to switch stations
3 Rounds of each circuit.

Ropes
Ring rows
Sledge smashes
Renegade rows
Clubbell pull over / squat
Full body crunch

Ropes
Ring pistol squat
Box Jump
Plate clean and jerk
Clubbell thruster
Reverse crunch

Max Pull-ups
Max Chin-ups

Splits and back bridges

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

8/26/14

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 yards

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

8/25/14

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 squat L
5 heavy squat R
5 heavy clean L
5 heavy clean R
5 clap push ups
5 heavy upright row
5 heavy swing
1 rope climb

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

8/24/14

SEAL Sunday # 97... 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..

8/23/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight blast.  Multi-round format of several movements designed to build strength, agility, and endurance.  These training sessions can tend to be the most difficult ones.  Always remain cognizant of your form rather than your speed.  Enjoy..

10 Rounds

5 Burpees
10 SEAL Push-ups
25 Squats
10 Sit-Outs
10 Pull-ups
25 reps of ABs

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

8/22/14

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 rows 25L/25R
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...

8/21/14

Warm up with joint mobility, dynamic movement and foam roller.  Simple sequence today.  Turkish get ups.  Simply set your timer and go.  I like to get as many in a row as I can with one arm before I switch to singles. 15-20 minutes with no rest usually gets it done.  Throw in some more flexibility movements at the end, and call it a day.

splits, back bridges, head and hand stands, wall walks, and gymnastic movements

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

 

8/20/14

Happy Birthday Grace!! Birthday Burpees for the crew..  Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the tires, the ropes, and the log.  Various different movements to beef up practical strength, and to have a little fun.  Enjoy..

These will all be in a timed format.

Tire flips
Tire tosses
Sledge smash
Two man tire push
Rope climbs
Pull-ups
Dips

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

8/19/14

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 5 Burpees and 20 ab exercises of your choosing

Snap Downs
Arm Throws
Thrusters

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

8/18/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today is a 5x5 strength training session.  Simple movements with a touch of conditioning (always have to throw in some conditioning).  Mystery conditioning component... Get a good warmup and get after it..

5x5s

Chain back extensions
Chest press / chain push ups
One Legged Dead Lift
Barbell row
Barbell upright row

10 20 yard sprints

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

8/17/14

SEAL Sunday # 96... 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.. 

8/16/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a short 5 round training session.  Bur first, we are going to hit a movement that I haven't done for a while, and frankly forgot about until a friend reminded me.  It is the sots press.  Tough and a great strength and stability builder.  https://www.youtube.com/watch?v=Dc_pbffT3Jo check out this link for a demonstration.  It is a great full body movement.   So get chalked up and hit it today.

5 sets of 3 reps per arm
Sots press
(Focus on form and control)
Take rest as needed in between sets

5 Rounds

4 Burpee split jumps
21 2 handed swings
12 Push-ups
6 Dead heavy cleans 3L/3R

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

8/15/14

Yoga with Lesley.. Lots of headstands and good sweat.. Enjoy..

https://www.youtube.com/watch?v=WB5Ua1RJbMI&list=PLEs9dX8UXFZoByco4IAqeTjQf5H6QKCb_

Namaste..  El Rey always..

8/14/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a timed circuit.  30 seconds of work followed by a 10 second rest/shift.  Continuing with the the heavy volume theme for the week.  Push hard and make sure that you are getting your reps.  We want to get stronger, faster, more flexible one rep at  a time.  So push hard.

5 rounds

30 seconds on / 10 seconds off

Snatch L
Snatch R
Ropes
Ukrainian Dead Lift
Burpee pull ups
Box jumps
Medicine ball smashes
Ab wheels

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

8/13/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM strength session.  Several periods with heavier weight with short reps but at a rapid fire pace.  Try and push yourself through this one.  We will utilize plates, kettlebells, clubbells, Bulgarian  bags, and body weight.  Throwing the kitchen sink at 'em today.  The time for each period is up to you.  We will go 6 minutes per period.

Period 1
8 BB clean and front squat
10 BB spin L
10 BB spin R

Period 2
8 Kettlebell jerks L
8 Kettlebell jerks R
10 Sumo/Upright row


Period 3
12 clubbell halos L
12 clubbell halos R
8 Pull over / squats

Period 4
5 burpees
10 plate triple crush

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

8/12/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight blast.  Multiple rounds to get your heart pumping and your muscles screaming.  So get warmed up and get 'er done.

8 rounds

10 SEAL Push-ups
10 Chest to bar or ring rows
10 Burpees
10 V-ups
10 Lunges (each leg)

Run 200m

Flexibility and strength : splits, back bridges, wall walks, & handstands

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

8/11/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a great strength workout.  I really like the 5x5 superset training session for a full body workout.  I find that the crew can keep up the intensity, and push harder with each set during these training sessions.  Try and increase weight with each set today.  Get after it.

5x5s

Chest press / pop push ups
Barbell row / pull ups
Kettlebell front squat - curls / box jumps
Shoulder press / hand stand push-ups (modify if necessary see link) https://www.youtube.com/watch?v=ChPVYjS892g
SCDL / chain back extensions

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

8/10/14

SEAL Sunday # 95... 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.. 

8/9/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a high intensity kettlebell / bodyweight combo training session.  5 rounds of strength and conditioning movements designed to push you and force you to find your McRaven "Moment in the Mud".  Inspiration comes from many places.  Find out what emotionally pushes you.  Get into that mindset and go get it..


5 Rounds

5 Thrusters L
7 Hi-Pulls L
9 Cleans L
11 Snatch L

10 Burpees

5 Thrusters R
7 Hi-Pulls R
9 Cleans R
11 Snatch R

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

8/8/14

Yoga with Lesley.. Abs and arm balances..

https://www.youtube.com/watch?v=2HneobUUbHs

Namaste..  El Rey always.. 

8/7/14

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do the gold standard in the Bulgarian Bag work out annuls, the Gruenwald 1000.  It consists of 10 exercises broken down into 40-30-20-10 rep sequences.  It is brutal.  It is a great physical and mental test.  So warm up well, and set your clock.  My goal is to complete it in less than 40 minutes.  Take rest as needed in between rounds.  You SHOULD take a minimum of 90-120 seconds in between rounds.

40-30-20-10

Spins
Snap downs
Good mornings
Torso twists
Jump Squats
Presses
Hammer curls
Push ups
Hi-pulls
Sit ups

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

8/6/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit ropes, tires, sled, and steel.  Throw them into a blender and you get a great strength and conditioning training session.  These types of training sessions are super fun, and can really get your muscles and heart pumping.  Push hard.  Sweat now, win later.

For time or for reps:

Tire tosses
Rope waves
Sled push / pull
Pull-ups
Dips
Box Jumps
Double kettlebell cleans
Barbell rows

Flexibility/ strength skills : wall walks, back bridges, headstands, & handstand push-ups

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

8/5/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to go up and down the ladder.  Kettlebell and bodyweight combos that will enhance strength, conditioning and endurance.  We will offset each movement.  For example 1 swing 10 burpees, 2 swings 9 burpees, 3 swings 8 burpees etc.. Get ready and get 'er done.

Ladder combos

American swings / burpees
Goblet squats / SEAL push-ups
Double jerks / sit-ups
Double hi-pulls / tuck jumps

Flexibility skills : Splits, head stands, and wall walks

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

8/4/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the hill.  A mix of hill sprints and kettlebell exercises with a rope climb / calisthenic finisher.  This is a great mental test as well as a great conditioning training session.  Your kettlebell movements are actually active recovery from the sprint.  Get loose and get after it today..

10 rounds

30 yard hill sprint
2 windmill L
2 windmill R
5 kettlebell thruster L
5 kettlebell thruster R

5 rounds

rope climb
10 clap push-ups
10 toes to bar

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

8/3/14

SEAL Sunday # 94... 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.. 

8/2/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the EL D Card flip.  Pick 4 exercises, assign each exercise a suit in the deck, and each corresponding number is the number reps you perform.  Face cards are 10 reps, and aces are 11 reps.  It is a quick fun, hard training session.  Enjoy

Swings
Kettlebell jump squats
Squat thrusts
Goblet press

Ab work
Flexibility and stability: Splits and head stands

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

8/1/14

Warmup with joint mobility, dynamic movement, and foam roller.  Simple training session today. A good mix of strength, conditioning, and mental fortitude.   Short reps and long sets of three simple elements.  Designed for power, agility, and flexibility. Enjoy.  Again form over speed..

7 sets

(45 seconds rest in between sets)

3-5 hex bar dead lifts
3 box jump / sit-outs
6 pull ups
sprint 20 yards 


Flexibility : Wall walks

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