8/31/15

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit a body weight blast.  An AMRAP session.  Focus on quality reps, not speed.  It is going to be short reps and just a few exercises, but we'll hit the whole body and get some quality mental and physical conditioning.  Try not to be a clock watcher... I know that its hard sometimes.. but that's when we have to dig inside and just say, "It's just 20 minutes.. I can do anything for 20 minutes.."  Be focused and get after it!!

20 minutes AMRAP

5 dips
12 push ups
14 side to side box slides
6 ab wheel
13 medicine ball smash
5 chin ups

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

8/30/15

SEAL Sunday # 143... 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..

8/29/15

After birthday burpees for my brother Michael.. Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix single arm kettlebell movements with calisthenics in a timed combo training session.  30 seconds of work with 1 arm followed by 30 seconds of some dynamic calisthenics. Should be a fun go..

5 Rounds

Take 1 minute break in between rounds

30-30

swings
hi-knees
swings
split jumps
thrusters
ice skaters
thrusters
squat thrust
figure 8 static hold
sit-outs

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

8/28/15

Yoga with Lesley Fightmaster..  Letting go..  Great class..

https://www.youtube.com/watch?v=WUR4FPti_ro

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

 

8/27/15

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit the whole body with long cycle clean and jerks, box jumps and trap bar dead lifts.  Make sure you don't skimp on your warmup.  Make sure your joints are greased...



 Run 1/2 mile

5 rounds of LCC&J

Rep range 3-5-7 (L/R arm)
single kettlebell :3 heavy, 5 medium, 7 light

5 Rounds of Trap bar dead lifts / box jumps

3-5 reps (try and increase weight after each set)
7 box jumps

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

8/26/15

Warm up with joint mobility and dynamic movement.  Today we are going to hit the legs and also get our heartbeat going.  Mixed together will be small circuits for strength, explosiveness, and endurance.  Make sure you are hitting your foam rollers and doing a really good dynamic warm up prior to beginning. Here we go..


Set 1

5x5 Log front squats
20 split jumps
100 jump rope skips

Set 2
5x5 Weighted back extensions
20 ski jumps
100 jump rope skips

Set 3
5x5 Ukrainian dead lift w/ kettlebell
10 45lb bar snatch
100 jump rope skips

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

8/25/15

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to do a barbell workout.. We are going to combine all of the Olympic lifts and make them into a circuit.  So begin with joint mobility and dynamic movement.  Use manageable kettlebell as it pertains to weight. 
Each lift is done in succession. Don't move on to the next exercise until you have finished the previous one.

4 rounds

5 suit case dead lift
5 dead kettlebell clean
5 double kettlebell snatch
5 jerks
5 flutter kicks (4 counts)
5 burpee

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

8/24/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some road work. Get out there and enjoy the summer morning or evening and just run.  Find your pace and push toward your goal.. Mileage is up to you.  You can sprint and walk in intervals if you'd like too. Just move.. Not my favorite thing to do, but gotta do it.

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

8/23/15

SEAL Sunday # 142... 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.. 

8/22/15

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to hit El D's deck of cards with the Bulgarian Bag.  Watch out for the jokers, they are 100 reps of two of his most diabolical exercises.  Also, EVERY ACE IS 11 BURPEES.  Just a few changes in his blue print.  We will be doing 4 movements using the cards to give us the amount of reps per exercise.  Face cards are 10 reps, and each suit corresponds to a different exercise.  Pick your exercises wisely.

Hearts - BB Press
Diamonds - Front Handle Spins
Spades - Clean and Front Squat
Clubs - Snap Downs

Joker #1 - 100 knees to chest
Joker #2 - 100 flutter kicks

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

8/21/15

Yoga with Candace...  hips and chest.. 

Namaste..  El Rey always..

8/20/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work with sandbags and kettlebells.  Sand bag training provides us with a different feel than traditional weights.  The weight shifts and you have to adjust which forces you to utilize all of the little stabilizers within your body to remain in control.  Plus its fun as hell.. ;-) Enjoy..

6 rounds

16 sandbag floor to shoulder hoist 8L/8R
16 see saw chest press 8L/8R
16 sandbag zercher squat
16 sandbag cleans
25 yard heavy farmer's carry

Hand/head stands, back bridges, and splits

Rope climbs

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

8/19/15

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..

8/18/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the ladder, and train in a ladder format.  We are also going to doing our grab bag for the exercises that we are going to perform.  Pick 5-10 different movements and perform them in ladder fashion.  Go through each movement one rep, then perform each movement two reps, three, and so on until you reach your numbers.  5 or more exercises, keep the reps  low like 1-5 (5 being the max # of reps per movement). 5 or less go 5-10 reps.  Either way, you still get a tremendous workout.

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

8/17/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag training session.  Visualize a 100 yards or mark out 10 yards on your driveway or yard.  Going to mix in some bodyweight animal movements to break it up a bit, but certainly not make it any easier.  Get warmed up and get after it..

 20 Spins
10 yard frog hop
20 Hammer curls
10 yard bear crawl
20 Press
10 yard scorpion walk L
20 Push-ups
10 yard scorpion walk R
20 Snap downs
10 yard duck walk
20 Jump Squats
10 yard frog hop
20 Arm throw
10 yard bear crawl
20 Clean and Front Squat
10 yard scorpion walk L
20 Good Morning
10 yard scorpion walk R
20 BB burpee
40 yard sprint

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

8/16/15

SEAL Sunday # 141... 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..

8/15/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a couple of short 4 minute periods.  Try and get AMRAP in the time frame allotted.  Remember never sacrifice form for speed.  Lousy reps produce lousy results. 

2 Rounds

Period 1
10 high pull / catch / squat
5 press L
5 press R

Period 2
10 knees to chest
10 snapdowns
20 high knees

Period 3
10 kettlebell halo
10 kettlebell swing
10 front squat

Pull-ups, dips, handstand holds, back bridges, splits.. 

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

8/14/15

Yoga with Adriene.. 

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

Namaste..  El Rey always..

 

8/13/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT circuits.  30 seconds on 10 seconds off.  Full body training session.  This style of training mimics athletic competition with the stops and starts, as well as the anaerobic/aerobic training.

3 rounds

30 on / 10 off

Ropes
Sled push
Chest to bar
Box jump
Dips
Ab wheel
Clubbell pull over/squat

Hand stand holds, back bridges, and splits

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

 

8/12/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a barbell / airdyne circuit.  Sticking with less is more theme, and just utilizing two big lifts we will accomplish a great strength and conditioning session.   Make sure you are warmed up properly before jumping in to training.

Add weight as reps decrease

25-20-15-10-5

Hex bar dead lift
Back squat

30 second airdyne sprint
30 second handstand hold

Back bridges

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

 

8/11/15

Warm up with joint mobility and dynamic movement.  Today we are going to just do 2 movements.  Simple but effective.  The kettlebell swing is the first thing you learn when you begin with kettlebells.  It is a great posterior chain and cardiovascular exercise.  The other movement is going to be is kettlebell jerks.  Basic, but a full body go.  Two simple exercsies.. up and down the ladder.

You go / I go

22-18-14-10-6-2-6-10-14-18-22

2 handed swings
Double kettlebell jerks

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

8/10/15

Warm up with joint mobility and dynamic movement.  Simple training today.  Hopefully you have a hill by where you live.  I am fortunate, I have several.  We are going to do a run/sprints/run progression today.

Run 1/2 mile
10 hill sprints
Run 1/2 mile
10 rope climbs
Max pull ups

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

8/9/15

SEAL Sunday # 140... 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..

8/8/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a mystery training session.. Sorry folks.. It is up to you to show up to FIST to find out what it is.. For those who can't be at FIST, take today to work on something that you struggle with or don't like doing.  Working on those deficiencies will help you improve strength and performance..

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

8/7/15

Yoga with Lesley Fightmaster..  Let go..

https://www.youtube.com/watch?v=WUR4FPti_ro

Namaste... El Rey always,,,

8/6/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix kettlebells and Bulgarian bags for an awesome S & C combo.  We will be focusing on explosive power by mixing dead kettlebell snatches into the Bulgarian Bag routines.  This can be a great you go / I go type of training session as well.  Enjoy..

 3 Rounds

10 spins L/R
3 dead snatch L/R
10 arm throw L/R
3 dead snatch L/R
10 spin / arm throw combos L/R
3 dead snatch L/R
10 snapdowns
3 dead snatch L/R
10 BB power clean & front squat
3 dead snatch L/R
10 snap down / power clean & front squat combos
3 dead snatch L/R

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

8/5/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength circuit.  Long sets and short reps with a touch of conditioning.  Focus on form rather than speed or loading up the bar with tons of weight.  Injuries = loss of training time.  Be smart.. Train smart..

10 sets of  3

Power clean and jerk
Tire flip
Sledge smash 3L/3R

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

8/4/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a two movement chipper with a run for good measure.  Not a fan of the running, but it is a great and necessary conditioning tool.  So, we will press through it... All you need is one kettlebell, your own body weight, and 1/4 mile, and you're good to go..

8 Rounds

30 Hi Pulls 15L/15R
20 Push Ups
Run 1/4 Mile

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

8/3/15

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..

5 Rounds of 5 Reps

Chain back extensions
Barbell Squat
One Legged Dead Lift
Barbell Lunge
Box jump

10 20 yard sprints

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

8/2/15

SEAL Sunday # 139... 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..

8/1/15

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 Jump Pull-ups
25 reps of ABs

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