2/29/16

Warm up with joint mobility, dynamic movement, and foam roller.  Quick body weight circuit today followed by a short 1 mile run.  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..

2/28/16

SEAL Sunday # 167.. 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.. 

2/27/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do 3 mini workouts of 3 minutes each 2 times.  Each 3 minute go will be an amrap mini workout.  3-4 exercises with short reps done as quickly as possible.  This breaks up the monotony of 1 long set of the same exercises, and it enables you to work on strength and conditioning baselines.  Warmup well and hit it..

Period 1
8 - 2 handed swings
5 - Pushups
8 - Sumo / Upright row

Period 2
4 - Sitouts (2L/2R)
5 - Jerks L
5 - Jerks R

Period 3
5 - Rows L
5 - Rows R
6 - Figure 8 / Static hold
4 - Lunge 2L / 2R

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

2/26/16

Yoga with Fiji.. Yoga for athletes..

https://www.youtube.com/watch?v=SA2-zwMIoE4

Namaste..  El Rey always..

2/25/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT interval training.  The twist is what exercises we will do will be drawn from the grab bag.  One thing is certain, ropes will be included.  It is a fun way to mix things up.  Write down several different exercises body weight, kettlebell, running, or barbell, and put them into a bag.  Pick a couple out, and you have your circuit. You can make your intervals as long or as short as you would like.  We are going to go with a 2:1 ratio of work to rest.  Pick 5 exercises (including ropes) out of the bag for 5 rounds of 30 seconds on 15 seconds to switch stations.  Have fun with it.

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

2/24/16

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.. 

2/23/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today, I went to the archives and dug up an oldie but a goodie.. We are going to hit a 5 round full body go... Up the ladder incrementally.  Make sure that you work the kinks out, and then get right to work. 

5 rounds

5 Double Thruster
10 Burpees
15 Suit Case Dead Lift
20 Hand 2 Hand Swing
25 Knees to Chest Crunch

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

2/22/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the pavement.  Map out a course of a 1/4 mile and get ready for a run/lift circuit.  If you have access to a treadmill, you can utilize that as well.  Push yourself.

4 rounds

Run 1/4 mile
20 high pulls 10L / 10R
15 box jumps or tuck jumps
20 push ups
15 chest to bar
10 ab wheel

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

2/21/16

SEAL Sunday # 166.. 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..

2/20/16

Warmup with joint mobility, dynamic movement, and foam roller...  Today we are going to hit the El Diablo 666 workout.  It consists of 6 exercises of 6 reps each for 6 rounds with no rest.  It is a killer.  So to begin we'll be doing 6 minutes of calisthenics to make sure we are good and ready to get 'er done.

6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics


2 handed swings
SEAL push ups
Kettlebell jump squats
Clean and Jerk L
Clean and Jerk R
Squat thrusts

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

2/19/16

Yoga with Candace..  Vinyasa flow.. 

https://www.youtube.com/watch?v=imCpVm44NAw

Namaste..  El Rey always..

 

2/18/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate workout.  Full body go with multiple exercises.  Simple and effective.  If you don't have access to a plate substitute a kettlebell or dumbbell.  Where there is a will there is a way.. Push hard and try and take as little rest as possible.

15 Reps each

Halos 15L/15R
Bridge press
Squat press
Shoulder to shoulder
Crunch
Bent over row
Shoulder press
Thruster
Russian twist
Triple Crush
Clean and Jerk
Plate jack press
OH Squat
Chest press
Pullover

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

2/17/16

Warmup with joint mobility, dynamic movement, and foam rollers.  Today we are going to hit the whole body with the Turkish get up.  This is a great strength building exercise.  You are putting your body under tension and improving your overall strength, shoulder mobility, grip strength, stamina and flexibility.  It is especially beneficial for the hip mobility, hip extension, and spinal extension.
Steve Maxwell Demonstrates the Reverse Turkish Get Up
http://www.youtube.com/watch?v=x1Vx2TXJskU

5 Rounds

5 TGUs per arm (no switching until you have completed 5 reps)
5 Burpees

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

2/16/16

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
Spin / Arm Throw combo
Thrusters

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

2/15/16

Warmup with joint mobility, dynamic movement, and foam roller. Today we will be hitting the ladder and double front squats will be the star.  These are by no means my favorite exercise, but you have work to improve the areas in which you are deficient.  So squats it is.. Warm up with joint mobility and dynamic movement.  Add some calisthenics in there as well to get your sweat going.

1 round

10 double front squats
50 crunches
9 double front squats
40 swings
8 double front squats
30 cleans (15L/15R)
7 double front squats
20 squat thrusts
6 double front squats
10 snatches (10L/10R)
5 double front squats
50 jumping jacks
4 double front squats
40 push ups
3 double front squats
30 flutter kicks
2 double front squats
20 bent over rows (10L/10R)
1 double front squat
10 triple crush

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

2/14/16

SEAL Sunday # 165.. 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..

2/13/16

Warm up today with joint mobility, dynamic movement, and foam roller.  5 Rounds of power movements.  Quick full body go.  Great for explosive power, core, and joint mobility.

5 Rounds

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

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

 

2/12/16

Yoga with Lesley Fightmaster..  

https://www.youtube.com/watch?v=EC2D3dF6UiI

Namaste..  El Rey always.. 

2/11/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be using the body bag to do Body bag / body weight combos.  5 body weight exercises and 5 body bag exercises.  Mentally as well as physically challenging.  The BB was recently featured on a segment of Martha Stewart's show.  So what we have known for years, is going mainstream.  Have some fun and get after it..

Up and down..

50 spins (25L/25R)
10 feet to hands
40 lunges (20L/20R)
20 push ups
30 snap downs
30 mountain climbers
20 hi pulls
40 crunches
10 donut swings
50 jumping jacks

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

2/10/16

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
static cleans
clubbell torch press

Repeat 2x

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

2/9/16

Warm up with joint mobility,dynamic movement, and foam roller.  Simple jail style circuit today.  You won't need much space, just your kettlebells and a little room.  So get warmed up and get after it..

20 minutes

amrap

10 OH Squats 5L/5R
20 Upright row
30 Leg Raises
40 Lunges 20L/20R
50 Swings
10 Burpees

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

2/8/16

Warm up with joint mobility and dynamic movement.  Really work those joints.  The days are getting longer..  Today we will be hitting the TRX for a quick 5 round circuit.  If you don't have access to a TRX system, you can use a cable system at your gym or just use body weight.

5 rounds

10 knee tucks/sprinters
10 curl/extension
10 push ups
10 pistol squats 10L/10R
10 rows
10 trunk rotations

 

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

2/7/16

SEAL Sunday # 164.. 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..

2/6/16

Warmup with joint mobility, dynamic movement, and foam roller.  Simple workout today. Snatch / tuck jump / sit up combos. You can use kettlebells or dumb bells. Use two bells or dumbbells for tuck jumps as well for a little twist. Single arm snatch and full sit up.

5 rounds with as little rest as possible

10 dead snatch L
10 dead snatch R
5 tuck jumps
20 sit ups

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

2/5/16

Yoga with Candace..  Power flow..

https://www.youtube.com/watch?v=NoBbzv7kvRs

Namaste..  El Rey always..

2/4/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag training session.  Multiple movements for a full body training session plus conditioning to get the lungs going.  Push your pace and get after it.

 6 periods

30 second intevals of work / 10 second intervals of active recovery (quick feet, high knees, jog in place)

Press
Arm Throw / Spin Combo
High Pull
SEAL Push-up
Snapdowns
Donut Swings
Hammer Curls
Squats

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

2/3/16

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..

2/2/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to have a bit of fun training.  Everyone enjoys the grab bag circuit.  Its very simple put 10-20 different exercises down on paper, and throw them into a bag.  Pick out 5-10 and you have your circuit.  You can do it for reps or for time.  Make sure that you are equitable between your strengths and weaknesses.  Always put several movements in there that you struggle with mentally and physically. So for sure there will be OH squats in mine... Have some fun and have a great training session.

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

2/1/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight training session.  These can be the hardest ones sometimes. After several days of hard weight training and conditioning, it is a good break as well.  Make sure that you are working for quality reps. Not crappy speedy ones.. No benefit to lousy form.. So focus on fighting through the fatigue.. If you have to stop, and rest and then continue fine.. Get after it..

20 minute AMRAP

8 chest to bar
10 crossover push ups http://www.youtube.com/watch?v=QstWUkc4KyE
12 deep Cossack squats
14 chair dips
16 knees to chest
20 squats

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