1/31/16

SEAL Sunday # 163.. 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..

1/30/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an "EMOTM" training session.  Just a few exercises done as quickly and safely as possible.  As always, never sacrifice form for speed.  This type of training session will amp up our conditioning. 

20 minute EMOTM
+2 reps on each movement after 10 minutes

3 SEAL Pushups
5 Kettlebell jump squats
5 Double swings
3 Bent over rows

3 sets of max pull ups
3 sets of max dips

 

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

1/29/16

Yoga with Lesley Fightmaster.. Hip opener..

https://www.youtube.com/watch?v=ON8TAGuUgTY

Namaste.. El Rey always..

1/28/16

Warm up today with joint mobility, dynamic movement, and foam roller.  5 Rounds of a full body circuit.  Focus on form rather than speed.  Challenge yourself on the barbell cleans.  Great for explosive power, core, and joint mobility.

5 Rounds

5 barbell power cleans
10 ab wheels
20 clubbell torch press
10 clubbell pull over / squats (use a plate, dumbbell, or kettlebell if you don't have a clubbell)
7 baseball chin ups

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

1/27/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate workout.  Simple multiple round circuit to work the entire body.   Great for strength, endurance and mental toughness because after a few sets, that plate can get heavy.  Never sacrifice form for speed.

Take rest as needed in between sets

Rep Range :

24-20-16-12-8

Thrusters
Bent Over Rows
Triple Crush
OH Squats
Russian Twist
Halos
Shoulder Press
Axe Choppers

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

1/26/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today strength with a bit of nasty conditioning.  Simple but effective.  Just 10 rounds but today's training session is designed to push you.  If you don't have access to barbells, use dumbbells or double kettlebells.  If you don't have access to an airdyne bike, jump rope, or burpees.  So let's hit it...

5 rounds

5 heavy barbell squats
5 heavy deadlifts
20 second airdyne sprint / easy ride for 20 seconds
40 second airdyne sprint / easy ride for 20 seconds
60 second airdyne sprint / easy ride for 20 seconds

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

1/25/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix up bodyweight, Bulgarian bags, and ropes into a timed sequence.  These timed sets allow you to concentrate on ripping out as many reps as you can without thinking about getting to a specific number.  People have the tendency to save up their energy to make that number.  I want you to go all out for the 20-30 seconds.  Gas yourself.

Max rounds in a 30 minute time limit -- Rest in between periods is up to you 
30 second work intervals / 5 second "switch" time

2 Bulgarian Bag movements
1 Rope interval
1 Bodyweight interval

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

1/24/16

SEAL Sunday is suspended for this week.. Today's training is simple.. Make sure you don't over do it.. Remember to dead lift the snow.. Use your arm and your legs.. If you aren't buried in the snow.. Take a well deserved day off.. :-)

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

1/23/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we have to hunker down and ride out a winter Nor'Easter..  Lots of snow and high winds..  Fingers crossed we don't lose power.  Anyway, get out and shovel some snow to warm up then hit a quick bodyweight blast.

5 sets

2 burpees
10 SEAL push-ups
2 burpees
10 chest to bar
2 burpees
10 squats
2 burpees
10 full sit-ups
2 burpees
10 sit-outs

1 minute of jump rope (jumping jacks) in between sets

Extra: 5 rounds of 3 Handstand push-ups 5 pull-ups 7 dips

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

1/22/16

Yoga with Lesley Fightmaster..  Easy Stretch..

https://www.youtube.com/watch?v=DjQdM5bTAnA

Namaste..  El Rey always..

1/21/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit three seven minute amrap periods.  I like these because you just go.. Push yourself.. Make sure you're giving maximum effort for those 7 minutes.  Very similar to "game conditions". 

Period 1

10 push-ups
20 jerks 10L/10R
10 sit-outs

Period 2

10 split jumps
20 hi-pulls 10L/10R
10 squat thrusts

Period 3

10 jump squat
20 thruster 10L/10R
10 plank jacks

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

1/20/16

Warm up with joint mobility, dynamic movement, and foam roller.  Pretty straight forward.  Jail House training.. All body weight today. Today will be one of those sneaky hard crushers..

3-5 rounds

100 Jumping jacks
80 Crunches
60 Squats
40 Push ups
20 Sit outs (10L/10R)
5 Burpees 

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

1/19/16

Warm up with joint mobility, foam roller, and dynamic movement.  Heavy, medium, light swings today with body weight exercise side dishes.  Great conditioning workout.  Line your kettlebells up and set your timer for 30 second intervals.  Swing heavy for 30 seconds, medium for 60 seconds, and light for 90 seconds.  In between sets of swings 30 seconds of body weight exercises.  Mix up the body weight exercises, but the swings are the main dish on the menu today.

 5 rounds like below

For example:

30 seconds heavy swings
30 seconds mountain climbers
60 seconds medium swings
30 seconds burpees
90 seconds light swings
30 seconds hi-knees

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

1/18/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix Bulgarian Bag and bodyweight movements for a great super set training session.  Mixed together this will provide the best of both worlds full body strength and conditioning in a short period of time.  Get warmed up and get 'er done.

 5 Rounds

 15 spins L/R / 10 good mornings (strict)
10 snapdowns L/R / 10 plank jacks
20 donut swings / 10 jump pull-ups
10 arm throws L/R / 10 SEAL push-ups
20 jump squats / 10 box jumps

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

1/17/16

SEAL Sunday # 162.. 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.. 

1/16/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work the GS biathlon.  2 minute goes of 30 second intervals.  Single kettlebell only.  So chalk up and get ready to hit it.  Take the extra time and get a bit of a sweat going.  Get after it..

6 Rounds
2 Minutes of work / 30-60 seconds rest
30 second work intervals

Clean and Jerk L
Clean and Jerk R
Snatch L
Snatch R

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

1/15/16

Yoga with Candace.. Full body flow..

https://www.youtube.com/watch?v=Pd9IZrFcc-E

Namaste.. El Rey always.. 

1/14/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to keep the kitchen sink theme going with a multi-exercise circuit involving ropes.  Simply pick 4-5 exercises and start your timer.  Try to keep the work to rest at least 2 to 1 and keep it going for multiple rounds.  Feel free to switch up your bodyweight, kettlebell, or Bulgarian Bag movements as well to mix things up a bit.

30 seconds on / 10 seconds off

For example:

Ropes
High pull / catch / squat
SEAL push-ups
BB press
Plate rows

Ropes
Hand to hand swing
High knees
Snap down / split jumps
Full sit-ups

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

1/13/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today gonna head down to the dungeon and hit the heavy bag.  I always like to change things up every now and then.  Plus punching the heavy bag relieves a lot of stress and is a helluva workout.  Timed sets plus some calisthenics make for a great training session.

10 Rounds
1 minute heavy bag (punch, kick, knee, elbow)
10 squat thrust / sit-outs
10 sit-ups
5 tuck jumps

work on head/hand stands, back bridges, hand stand push-ups 

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

1/12/16

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to several periods.  Each period will contain different workouts.  We are throwing the kitchen sink at you a bit..We will incorporate kettlebells, body weight, and the BB.  Each period will contain 3 exercises done until the period time elapses.  This is a great way to hit the whole body in an efficient way.

Each period = 4 minutes

Period 1
10 swings R
10 swings L
20 crunch

Period 2
10 BB spins
10 BB good mornings
10 BB snap downs

Period 3
10 jerks R
10 jerks L
20 crunch

Period 4
10 push ups
10 plank up downs
50 flutter kicks

Period 5
10 BB hammer curls
5 BB burpees
10 lunges L
10 lunges R

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

1/11/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5 round full body go circuit style.  Simple but effective.  If you don't have a plyo box, you can substitute tuck jumps or power skips.  Get a sweat going, and then get 'er done.

5 Rounds

10 Step ups  5L/5R
10 Box jumps
10 Ab wheel or walk outs
5 Baseball pull-ups
5 Burpee

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

1/10/16

SEAL Sunday # 161.. 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.. 

1/9/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to continue with the ladder progression. Similar to the 12 days of Christmas training session.  10 exercises each one is a specific number of reps. SIT-OUT REPS ARE SINGLES NOT L/R..  Full body go.. Enjoy

1to 10 rest.. then 10 to 1
SIT-OUT REPS ARE SINGLES NOT L/R

1 Windmill L/R
1 sit-out
2 OH Kettlebell Squats L/R
2 sit-out
3 2 Hand Swings
3 sit-out 
4 Kettlebell Halos L/R
4 sit-out
5 Clap Push-ups
5 sit-out
6 Cleans L/R
6 sit-out
7 Sumo / Upright Row
7 sit-out
8 Hi-Pulls L/R
8 sit-out
9 Kettlebell Sit-ups
9 sit-out
10 Snatch L/R
10 sit-out

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

1/8/16

Just for you JZB..  Yoga with David.. 

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

Namaste..  El Rey always..

 

1/7/16

Warm up with joint mobility, dynamic movement and foam roller.  Today we are going to run through a simple circuit of 40 seconds on and 20 seconds off for 5 intervals.  We will utilize kettlebells, body weight, and clubbells.  Great triple threat combo workout of strength, endurance, and conditioning.

Round 1

clubbell pull over squats
burpees
ketttlebell presses
clubbell halos
jump squats

Round 2
kettlebell snatch
mountain climbers
up right row
cleans
clubbell torch press

Repeat 2x

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

1/6/16

Warmup with joint mobility, dynamic movement, and foam roller.   Today we are going to hit a short ladder circuit.  It is designed to push your conditioning, but the by product will be increased strength and flexibility.  I figure that's a good thing.. ;-)

3 Rounds

1-5 reps
5-1 reps
Turkish get up R/L = 1 rep
1 Burpee / Sit-out combo
1 Tuck Jump


Hit a few single TGUs with something HEAVY for a little extra credit

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

1/5/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to shake off the cold with a kettlebell circuit.  Each segment will be 30 seconds.  Go for four minutes.  So simply pick four exercises and do each one L/R for 30 seconds each without a break..  If you want to throw  a few bodyweight movements in there to break it up, have at it...

30/30
5 Rounds

Swings
Row
Clean
Snatch

1 minute bodyweight conditioning in between kettlebell periods

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

1/4/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the pavement.  Distance run.  Try and set a good pace and stick with that pace.  Finish strong.

Timed 5k or Distance sprint jog intervals for 1.5 miles

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

1/3/16

SEAL Sunday # 160.. 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..

1/2/16

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a bodyweight blast.  You'll be on the clock, and you'll work for 30 seconds rest for 10 seconds.  These sessions can be just as taxing as any weight training session.  Keep pushing and get 'er done.

5 Rounds

30 seconds on / 10 seconds off

Jump squats
Plank up downs
SEAL push-ups
Floating lunges
Sit-outs
Squat thrusts

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

1/1/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to start the year off right with a multi-set team training session.  Hope you didn't over indulge last night, because this will be challenging.  Set your goals for 2016.  Even if they are simple ones.  I achieved all 3 of my major fitness goals.  2016 Handstand push-ups.. Raise the bar for 2016.

5 Rounds

Rep Range : 2-4-6-8
Clean & Jerk
Clean & Front Squat

Chalk up.. 

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