3/31/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are just going to hit the pavement for some road work.  Bust out a few sprints and rip some sled work.  Get loose and warmed up then hit the road.

1.5 Mile Run
5 40 yard sprints
5 20 yard sled pushes
1.5 Mile Run

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

3/30/15

Warmup with joint mobility, dynamic  movement, and foam roller.  Today we are going to hit a brutal bodyweight training session.  There will be no weights involved.  There will be a mental test.  There are no rep limits.  Just the clock.  So push yourself until the buzzer.

All body weight

1 minute on 10 seconds off

Jumping Jacks
Push Ups
Full Sit Ups
Mountain Climbers
Air Squats
Cossack Squat
Hip Circles
Burpees
Swimmers
Plank up and downs
Split Jumps
SEAL Push Ups
Table Top Hold
Squat Thrust
Flutter Kicks

Max pull ups, dips, and chin ups

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

3/29/15

SEAL Sunday # 123... 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..

3/28/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate workout.  All that is needed is a 25-35-45 pound plate.  If you don't have access to a plate, use a kettlebell or dumbbell.  We are going to mix in timed sets along with sets of reps to mix it up a bit today.  Enjoy..


Round 1
Tabata style 8 rounds 20 seconds on / 10 seconds off

Alternating Squat
Halo
Press
Clean & Jerk
Axe Chops

Round 2
3 Rounds of : 
15 Reps of each

Trunk Twists
Upright Row
Bent Over Row
Triple Crush
OH Squat
    

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

3/27/15

Yoga with Lesley Fightmaster... Hip Vinyasa flow.. Plus a detox class with Adriene..

https://www.youtube.com/watch?v=QuORGAK4Tmk

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

Namaste..  El Rey always..

3/26/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit 30 by 30 Bulgarian Bag / bodyweight combos.  These types of workouts really simulate "game conditions".  They force you to stop and start, push your pace, and maximize your reps.  As always, focus on quality reps, not quantity of reps.

3 rounds

1 minute of each broken up into 30 second segments

hammer curl / burpee
BB press  / burpee

spin L /elbow to knees
spin R / flutter kicks

arm throw / air squat
donut swing / air squat

snapdown / mountain climb
cossack squats  / mountain climb

good morning / split jumps
power clean / ladder climbs

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

3/26/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old school training session.  Focusing on strength and explosiveness + a little conditioning and footwork.  Make sure you focus on quality reps, not speed.  Push yourself.

5 Sets of 12-10-8-6-4 Reps
Back Squats  (Increase work load as reps decrease)
Ukrainian Dead Lifts
Upright Row
Shoulder Press
Shrug

3 Sets 
5 Pop Up Box Jumps
10 Chain Back Extensions 
20 Step ups (10L/10R)
Max calf raise

Tabata set on the Airdyne

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

3/24/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an oldie but a goodie.  2 minute drills.  We haven't done a good 2 minute drill training session in a while, and today is the day.  Pick several kettlebell exercises and perform them for 2 minutes without pausing for a break.  Chalk your hands up and warm up well.

2 Minute Drills
You Pick 'Em 
Single Kettlebell 

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

 

3/23/15

Warm up with joint mobility, dynamic movement and foam roller.  Today we will be going with body weight, Bulgarian bag and kettlebell thrown into the mix. Should be a fun circuit. Descending reps, but 3 rounds of each. Great warm up for tomorrow.


3 rounds 


15-12--9-6-3 reps

BB spins 15L/15R
Pull ups
Ab wheel
Jump squats
Double kettlebell row

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




3/22/15

SEAL Sunday # 122... 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..

3/21/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate Bulgarian Bags and ropes for a high intensity interval training session.  30 seconds of work 10 seconds to reset.  Make a 3 to 1 ratio.  So 3 Bulgarian Bag movements and then 1 segment on the rope.  Or just shovel the spring snow. :-)

10 Rounds

30 second intervals / 10 seconds to reset
3 segments with the Bulgarian Bag
1 segment of ropes

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

3/20/15

Yoga with Lesley Fightmaster.. Shoulder stand to bridge pose.. Good stuff..

https://www.youtube.com/watch?v=QrGrZGtyiU0

Namaste...  El Rey always..

3/19/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit simple, but effective you go / I go training session.  Sorry, Uncle B it's your least favorite exercise, but I'll make it up to you.  Break it up into 10 sets of 10 reps with a burpee chaser.  Full body go, get warm and get 'er done.

You go / I go format

10 Sets of 10 Reps
Double Kettlebell Thrusters with a 3 Burpee chaser after each thruster set

  

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 a bodyweight workout.  Tough day on the shoulders and posterior chain yesterday.  Today is a good, but still challenging training session,  Set the clock for 20 minutes and go like hell.  AMRAP in the 20 minute time frame.

20 minutes AMRAP

5 Box Jump
10 SEAL push-ups
5 pull-ups
10 Battling Rope slams
5 dips

Finisher:

3 sets of 15 Barbell Squats w/ bodyweight on the bar. (i.e. you weigh 150lbs , you squat 150lbs)

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

3/17/15

Warm up with joint mobility and dynamic movement.  As today is the feast day of St. Patrick, we will honor Ireland's most famous patron saint by doing the St. Patrick's Day 17. (Brigid of Kildare and Colmcille are also formally recognized as patron saints as well.)  It will be difficult, much like when he was captured from Wales by Irish raiders and taken as a slave  to Ireland, where he lived for six years before escaping and returning to his family. So put on your green workout attire, and have a Guinness in the fridge for later and get after it.

17th of March
26 counties in Ireland
6 counties in North Ireland

17 sets of 17 different exercises
32 reps per set

1 squat thrust
2 sumo squat
3 upright row
4 swings
5 press (16L/16R)
6 SCDL
7 sit out (16L/16R)
8 lunge (16L/16R)
9 halo (16L/16R)
10 seal push up
11 hi-pulls (16L/16R)
12 cleans (16L/16R)
13 mountain climber
14 russian twist (16L/16R)
15 crunch
16 snatch (16L/16R)
17 bottom up thruster

Slainte'...  Ta' an la' go deas... An ri' i gconai'..

3/16/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength circuit with a touch of conditioning.  Have to get the heart pumping to simulate match conditions.  This helps keep the sweat going.  Make sure you're good and warm and hit it.

5 Rounds
6 Hex Bar Dead Lift
8 Chest to bar
5 Box Jump
25 yard farmer's carry (heavy)
25 yard sled push (heavy)

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

3/15/15

SEAL Sunday # 121... 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.. 

3/14/15

Warm up with joint mobility, dynamic movement and foam roller. Strength and endurance are the name of the game this morning.  After a great yoga workout yesterday, time to sling some steel today.  Simple kettlebell/push up workout.


2 Rounds

10 OH squats L
10 push ups
10 OH squats R
10 jump squat
12 swing L
10 push ups
12 swing R
10 jump squat
14 jerks L
10 push ups
14 jerks R
10 jump squat
16 snatch L
10 push ups
16 snatch R
10 jump squat

100 sit ups

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

3/13/14

Yoga with Lesley Fightmaster..  shoulder pressing..

https://www.youtube.com/watch?v=zU5fsDGpDbk

Namaste..   El Rey always..

3/12/15

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
Spins
Clean and Front Squat

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

3/11/15

Warm up with joint mobility and dynamic movement.  Today is another simple workout.  Working the heavy bag today.  If you don't have access to a heavy bag, shadow box.. If done with real effort, shadow boxing is just as tough as hitting the heavy bag.

5 rounds
3 minutes punching, kicking, kneeing or elbowing the heavy bag
20 pushups
50 crunches
3 handstand push ups or handstand holds for time

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

3/10/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit 30 by 30 kettlebell / bodyweight combos.  These types of workouts really simulate "game conditions".  They force you to stop and start, push your pace, and maximize your reps.  As always, focus on quality reps, not quantity of reps.

2-3 rounds

1 minute of each broken up into 30 second segments

push press L / up down plank
push press R / up down plank

row L / burpee
row R / burpee

halo L / air squat
halo R / air squat

cossack squat L / mountain climb
cossack squat R / mountain climb

triple crush / split jumps
goblet squat / gorilla jacks

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

3/9/15

Warm up with joint mobility and dynamic movement.  Today is very simple body weight workout. It is a fun circuit, and helps reduce stress.  20 minutes as many rounds as possible.

20 mins amrap

10 medicine ball thrusters w/ basketball shot
12 medicine ball smashes
14 seal push ups
16 lateral box shuffle (using 12'' boxes)
18 split jumps
20 crunch

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

3/8/15

Posting remotely from an undisclosed location.. SEAL Sunday will be suspended this week, but you can still get out there and get after it.  Try and think of something that you wouldn't normally do in your regular training, and go for it.

8 rounds

Run in deep snow for 50 yards
Walking lunges in deep snow for 50 yards
Frog hops in the deep snow
25 push-ups
25 squats

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

3/7/15

Warmup with joint mobility, dynamic movement, and foam roller.  We will utilize jump rope, airdyne bike or bodyweight as the focal point to get a  really good conditioning go.  Simple and effective.  Just to add a bit of strength.. Hit doubles for some short rep strength movements.

6 Rounds

1 minute mountain climber/jumping jack, jump rope, or bike

5 double thusters
5  double swings
5 see saw chest press
5 tuck jumps

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

3/6/15

Yoga with Lesley Fightmaster...  More hips..

https://www.youtube.com/watch?v=115nVqy29eQ

Namaste..  El Rey always..

3/5/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit 2 exercises that work the entire body.  Long Cycle clean and jerk.  Timed sets.  This is a great strength and conditioning combo that hits your central nervous system pretty hard (in a good way).  It is a great way to build coordination and power through out your body, great cardio, and a tremendous push/pull combo.

 
Single Arm C&J
 
1 minute L 
1 minute R

20 sets
30 seconds on
15 seconds off

1 minute L
1 minute R

5 sets
Heavy, medium, light
2-4-6

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

3/4/15

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 dead lifts
5 box jumps
agility ladder
50 jump rope skips

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

3/3/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper training session.  100 reps down to 10 reps.  These are great mental and physical challenges, and you are generally a pool of sweat when you're finished.  So get after it and work hard!!

100 Plank hold jumping jacks
90 Kettlebell swings (45 reps per arm)
80 High knees
70 Kettlebell snatch (35 reps per arm)
60 Sumo squats
50 Push-ups
40 Lunges (20 reps per leg)
30 Sit-ups
20 Burpees
10 Kettlebell jump squats

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

 

3/2/15

Warm up with joint mobility and dynamic movement.  Quick body weight circuit today followed by a short 10 sprint set on the airdyne.  Make sure that your form doesn't break down just to get through it.. Focus on doing strong good reps.

20 minutes amrap

12 ring rows
5 tuck jumps w/ 20 kgs kettlebells
8 ab wheel
10 push ups
50 jump ropes

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

3/1/15

SEAL Sunday # 120... 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..