6/30/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit conditioning training session.  Gotta hit the pavement and get back into running.. Even if it is just short bursts... :-) Break it up with some strength training and you have a great session.

20 minutes AMRAP

200m run
5 Chin-ups
10 Single arm thruster 5L/5R
15 Sit-ups
20 Dips

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

6/29/15

Warm up with joint mobility and dynamic movement.  All body weight today simple but effective.  Need to start the week off after very tough week on the body last week.  This a great training session, and one of those sneaky hard ones.  Get after it..

20 jumping jacks
20 push ups
20 flutter kicks
20 jump squats
20 sit outs

5 rounds no rest..

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

6/28/15

SEAL Sunday # 135... 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..

6/27/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag Tabata circuit.  This will prove to be another level of misery as it pertains to training.. ;-), but alas we will persevere through adversity and come out stronger healthier and mentally tougher than before.  Enjoy

20 seconds on / 10 seconds off
8 sets

Spin / Arm throw combo
Split jumps
Clean and front squat
Press
Snapdown

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

 

6/26/15

Yoga with Lesley Fightmaster..  Two yoga "quickies" hip opener and flow..

https://www.youtube.com/watch?v=S5CwNjBeSIk

https://www.youtube.com/watch?v=hqvlNMXLs7o

Namaste..  El Rey always..

6/25/15

Warmup with joint mobility, dynamic movement, and foam roller..  Today we are going to hit a multi-round kettlebell complex.  Strength, endurance, and mental fortitude are need to get through this one.  Once you start the round, you can't put the bells down, or there is a penalty.. ;-)

5 rounds

12 Double Kettlebell Swing
9 Double Kettlebell Clean and Front Squat
6 Double Kettlebell Jerks
3 Bent Over Row

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

6/24/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old school strength training session.  5x5 heavier as you go up in sets.  Rep range remains the same.  This is a great you go / I go session. You can utilize your partner to push you and make gains..  Get 'er done..


5x5

T-Bar Rows
Ukrainian Dead Lift
Weighted Box Jumps
Zercher squats
Weighted Pull-ups
Seated shoulder press

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

 
 

6/23/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some conditioning with the EL D Card Flip.  It is a simple workout.  Get a deck a of cards,  pick 4 exercises and each card corresponds to the amount of reps you do for that particular exercise. Today we are going to mix in body weight and Bulgarian Bag.

EL D Card Flip

Clubs : Squat Thrusts
Spades : Push Ups
Hearts : BB Jump Squats
Diamonds : BB Snapddowns

Joker #1 : 100 Mountain Climbers
Joker #2 : 100 Flutter Kicks

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

6/22/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the streets.  Put on your sneakers, and get out there and run.  Not my favorite thing to do, but a great way to push your cardio, and build endurance.  Enjoy..

Timed 5k

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

6/21/15

SEAL Sunday # 134... 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..

6/20/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an even/odd emotm training session.  Even minutes perform several movements, and odd minutes perform different movements.  It creates two separate workouts within one time limit.  Pretty cool.  Must give our friends at Crossfit credit for the protocol.  Here is the FIST twist..

EMOTM:

16 minutes

Odd:

4 Thrusters
6 Push-ups
4 Tuck jumps

Even:

4 Bent Over Row
12 Lunges 6L/6R
4 Swings

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

 

6/19/15

Yoga with Lesley Fightmaster..  Definitely in need of a serious stretch today.. 

https://www.youtube.com/watch?v=u68LDuog0c4

https://www.youtube.com/watch?v=-nOI0_OGkyA

Namaste..  El Rey always..

6/18/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to combine Kettlebells, Bulgarian Bags, and bodyweight for the El Diablo 666.  It has been a while since we tackled this one, but it always proves to be a great sweat.  Get a solid warmup and get 'er done.


6 Rounds of 6 reps of 6 exercises

BB Snapdowns
SEAL push-ups
BB jump squats
Kettlebell goblet press
Kettlebell swings 
BB burpees

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

6/17/15

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
Barbell cleans
Barbell press
Double kettlebell row
Pull-ups
Box Jumps
Steel log front squats

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

6/16/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper.  Down and then back up similar to a ladder, but different exercises and different rep ranges.  Keep focused on form rather than speed.  There is a ton of volume.  Get after it..

2 Rounds

50 hi-pull / catch / goblet squat
40 push-ups
30 figure 8 / static hold
20 sit-ups
10 snatch L
10 snatch R
20 sit-ups
30 figure 8 / static hold
40 push-ups
50 hi-pull / catch / goblet squat

50 sledge smashes

Wall walks, bridges, splits, hand/head stands

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

6/15/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix slow and steady with fast and explosive in a ladder session.  Only up the ladder.. ;-)  Slow and steady Turkish get-ups.  Fast and explosive Burpees.  Add them together = great training.

Up the ladder :

1 TGU L
1 TGU R
1 Burpee
2 TGU L
2 TGU R
2 Burpee
You get the idea..

**Try not to switch arms during TGUs.  If you must add 2 burpees on to your total for the round as a penalty**

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

6/14/15

SEAL Sunday # 133... 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..

6/13/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to run through a 5 round 5 movement Bulgarian Bag circuit.  Focus on form rather than speed.  Your grip will be taxed and your endurance and mental process will be tested.  Don't quit.. Push through.

5 Rounds 
20 Reps per movement
5 SEAL Push-ups after each movement 

Arm Throw
Thruster
Snapdown
Upright Row
Spins

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

6/12/15

Yoga with Adriene..  Stress Relief.. Quick one and then a longer one..

https://www.youtube.com/watch?v=jOfshreyu4w

https://www.youtube.com/watch?v=jsOqcwcy2mI

Namaste..  El Rey always..

6/11/15

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to finish up the year with our nice HIIT training workout.  40 seconds of work with 10 seconds to switch stations.  It will be a good full body go.. 

3-5 rounds

40 on / 10 off

Airdyne bike or ropes
Ukrainian dead lift
Bosu ball chest press
TRX pistol squat
Kettlebell swings
BB Snap Down
AB wheel

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

6/10/15

Warmup with joint mobility, dynamic movement, and foam roller.  Strength and conditioning is the name of the game today.  Short burst for strength & explosiveness but longer timed sets for conditioning.  Push hard and make gains..

Each set is timed in a you go / I go format

25 yd walking lunge
10 double cleans

25 yd rack walk
10 double swings

25 yd farmer's walk
10 SCDL

25 yd waiter's carry
10 double press

25 yd OH carry
10 double hi-pull

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

6/9/15

Warm up with joint mobility dynamic movement, and foam roller.  Today we are going to hit a max rounds in a 20 minute frame.  Pick 3 or 4 movements, short reps, and try and get as many rounds as possible within the time limit.  All you'll need for today is your own body weight and 1 kettlebell.  Great way to hit the whole body in a short period of time.  Since there is little or no rest, for you athletes still competing, it simulates "game conditions" very well.

http://www.youtube.com/watch?v=nMiOQ1KBs-M&feature=youtu.be

20 minutes amrap

10 OH squats w/ 45lb plate 
5 clean and jerk  L
5 clean and jerk  R
15 abs (crunch, full sit up, knees to chest, etc.. mix it up)
30 jump rope skips

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

6/8/15

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to sling some steel with just two exercises.  Dead lifts and kettlebell snatches.  Both really stimulate the entire body, and I like to pair them for the strength/endurance combo that they provide.  Make sure you have a good sweat going from your warm up and the begin..

10-1 reps dead lifts (increase weight as reps decrease)
20-10 reps snatch (weight remains the same)

5-1 reps dead lifts (heavy)
5-1 reps snatch (heavy)

Remember to take 45-60 seconds rest in between sets

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

6/7/15

SEAL Sunday # 132... 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..

6/6/15

Operation Overlord.. Warm up with joint mobility, dynamic movement, and foam roller. 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..

6/5/15

Yoga with Lesley Fightmaster..  Followed by meditation..

https://www.youtube.com/watch?v=MGqdoMKAh5A

https://www.youtube.com/watch?v=y1pGrdvc_4I

Namaste..  El Rey always..

6/4/15

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit the Bulgarian Bag.  Warm up with join mobility and dynamic movement. Work on hips, forearms, and lower back specifically.  The BB taxes those three areas the most.  When you feel ready , get after it..

20 minute go amrap (as many rounds as possible)

20 spins 10L/10R
10 snapdown split jump  5L/5R
15 upright row (with top handles)
15 hammer curls
10 arm throws
20 yd sprint

Finish:
2 minute BB burpee challenge

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

6/3/15

Warm up today with joint mobility, dynamic movement, and foam roller.  Really focus on the shoulders, neck and hips. We are going to do combo ladder workout today. You can use barbells, kettlebells, or dumbbells. What ever you have handy.

5 rounds of 1 rep of each, then 2 reps of each, 3 reps, 4 reps and 5 reps
All reps are done in succession. No rest until the 5th burpee.  Take a short rest and get after it again.

dead lift / scdl
power clean / kettlebell dead clean
barbell back squat  / kettlebell sumo squat
back extensions w / plate
burpee

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

6/2/15

Today make sure you have a good warm up with joint mobility, dynamic movement, and foam roller. I know I am a little sore after yesterday. We are going to do a single arm kettlebell strength circuit today. Short reps and heavy weight.  You will need to rest a bit more in between sets, but that is okay.  Focus on form not speed..

5 sets of 5 reps of each exercise per arm:
Ukrainian Dead Lift (simply stand on two boxes with your bell in the middle and proceed like a normal one arm dead lift.  This movement increases your range of motion and is a great assistance exercise for LC C& J)
OH Squat
Clean
Hi pulls
Snatch
Finish each set with a 200m run
Rest for a few and then get after it again.

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

6/1/15

Warmup with joint mobility, dynamic movement, and foam roller.  Once you feel like your joints are greased, get into it..

Max Body weight day : perform all of these exercises until you basically are spent. Take a break and move on to the next one. I know some of the exercises over lap, so mental fortitude will be necessary.  Keep your count, and make sure you do burpees LAST!!

max push ups
max pull ups
max body weight squats
max body weight row 
max burpees

1 mile run

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