4/30/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit our flexibility skills (Back bridges and splits) as well as a quick chipper into and EMOTM training session.  We are going to continue to incorporate flexibility skills into our training as they are essential for developing body control, strength, flexibility, and most important avoiding injury.  So keep practicing.


Round 1

50 swings
40 push-ups
30 sumo squats
20 Russian twists
10 squat thrusts

Round 2

EMOTM
15 minutes

4 snatch L
4 snatch R
20 body weight jump squats

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

4/29/16

Yoga with Fiji..

https://www.youtube.com/watch?v=Mf8o-pl3kQw

Namaste..  El Rey always.. 

4/28/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the BBB.  Simple and effective workout by 2 time Olympian Jim Gruenwald.  It's called the Gruenwald 1000.  Check it out on www.suples.com .  It is 10 exercises in a 40-30-20-10 format.  Take rest as needed in between sets.  It is a brutal mental as well as physical test.

Jim Gruenwald's 1000 Rep Work Out

4 sets of 10 exercises with reps in order 10, 40, 30, and 20. The first set of 10 exercises done 10 times each as a warm up. After each set is done I normally take a 1-3 min break to get water. There is no stopping until the 10th exercise of each set is done.

The 10 exercises are:
1) Spins (reps are split to half each direction)
2) Snap downs
3) Good mornings (bag on shoulders)
4) Body Twist (bag on shoulders)
5) Squat jumps (bag on shoulders)
6) Military Press (long handles) (Can substitute push press with short handles)
7) Hammer Curl (Can substitute regular curls)
8) High Pulls
9) Sit ups
10) Push ups

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

4/27/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight workout.  Several rounds of running, pushing and pulling.  Sometimes, these are the most challenging.  Always focus on form rather than speed.  If you have to rest, take it.. Crappy reps = crappy results..

5 rounds

Run 500m  
50 squats
50 push ups
50 flutter kicks
50 dips

Then run 400m and 40 reps of each exercise, 300m and 30 reps, 200m and 20 reps, and finally 100m and 10 reps.

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

4/26/16

Warm up with joint mobility and dynamic movement.  Today is going to be a mix of body weight, kettlebells, and cardio.  A kitchen sink like workout.  We are going to put them into the belnder and see what we come up with today.  One thing is for sure, we will be working hard.

5 rounds

1 minute jump rope or jumping jacks
30 kettlebell lunges
10 star jumps
20 kettlebell hi pulls
10 seal push ups
10 triple crush
10 knees to elbows

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

4/25/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to train some HIIT circuits. Yesterday was a straight up endurance test.  Long sets of high volume work, today we are going to shorten up the length of time and try and cram as much volume into the allotted time as possible. 

6 exercises for 6 rounds 

20 seconds of work / 10 seconds of rest

Airdyne Bike
Dips
TRX pistol squats
Medicine ball jump shots
Double bent over row
Perfect push ups

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

4/24/16

SEAL Sunday # 173.. 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.. 

4/23/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag and Battling Ropes combo.  Several sets of 1 Bulgarian Bag movement followed by a turn with the ropes.  This is a great core/grip/endurance/strength training session.  Very simple in design.  Use your timer and work for 20 seconds and rest for 10 seconds.  Similar to a tabata protocol, but it is an effective way to work with a large group and get tons of reps.

Ropes
Spins
Arm Throws
Clean and Front squat
Hammer Curls
Snap Downs

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

4/22/16

Yoga with Fiji..


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

Namaste..  El Rey always.. 

4/21/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix timed sets of kettlebell movements with body weight movements.  Since we really 1 minute work sets with the kettlebell and 30 second body weight sets.  They will be complimentary exercises similar to a body builders "super set".  The body weight movements will be done immediately after each kettlebell set...

Rounds are up to you.  Heavy 3 rounds Moderate 5 rounds

Swings / frog hops
Squats / split jumps
Snatch / gorilla jack
Row / squat thrust
Clean / scorpion hop

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

4/20/16

Rest day..

Enjoy..  El Rey always.. 

4/19/16

Warm up with joint mobility, foam roller, and dynamic movement and just let that flow into today's workout.  Today we are going to do 5 you love (or don't mind so much) and 5 you hate..  These are all kettlebell and body weight exercises. So write down as many as you can think of, and then pick out 5 and 5.
Here is my 10.  Do 10 of each. Try and do 5-10 rounds w/alrap.

Love:

2 handed swings
Burpees
Cleans
Snatch
Sit ups


Hate:

Goblet squats
Russian twists
Goblet Cossack squats
Mountain climbers
Triple crush 

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

4/18/16

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..

4/17/16

SEAL Sunday # 172.. 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.. 

4/16/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and conditioning circuit.  Three simple movements that pack a big punch.  Couple them together with multiple rounds, and you have a brutal strength circuit.

5 rounds

10 double hi-pulls
10 squat thrust / sit out combos
10 swings

back bridges, hand stands, and ab work..  

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

4/15/16

Tax day... Get on the mat and relax with some yoga..

https://www.youtube.com/watch?v=kZT0Z5ZpOBo

Namaste..  El Rey always..

4/14/16

Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a single movement EMOTM training session using double kettlebells and bodyweight.  Each movement will be a certain number of reps.  If you complete the reps in less than a minute, you get to rest.  If you don't, then you head directly into the next movement.

3 Rounds

Minute 1
20 Double Jerks
Minute 2
30 Alternating Rows
Minute 3
30 Kettlebell Jump Squats
Minute 4
20 SEAL Push-ups
Minute 5
15 Clean and Front Squat

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

4/13/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a conditioning crusher.  Running, pushing, pulling and jumping.  Make sure you get a good warmup and get ready to get after it.  Enjoy..

800m run
10 - 25 yard sled pushes
10 - 25 yard sled pulls
10 sets of 5 box jumps
800m run

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

4/12/16

Warm up with joint mobility and dynamic movement.  100s today. Power, strength, and endurance all in one.  Simply pick 5 exercises and do 100 total reps before you move on to the next one.  Take a short rest in between 100s, but we really try and bang them out.  It is a
 good test of will and focus.

100 reps of each exercise before you move on to the next one

Spins
Front squat
Swings
Cleans
Hi-Knees



500 reps

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

4/11/16

Warm up with joint mobility and dynamic movement.  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 stretching at the end, and call it a day.

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

4/10/16

SEAL Sunday # 171.. 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..

4/9/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight circuit.  Pick several exercises and do them for time.  Add rest or time to switch stations, and keep on going.  You can switch up the exercises after a few rounds to keep from getting static or bored.  Sample below

20 seconds on 10 seconds off

Ropes
Chest to bar
Jump squats
Step ups
Ab wheel
Mountain climber

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

4/8/16

Yoga for athletes and recovery.. 

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

Namaste..  El Rey always..

4/7/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a combo training session.  Conditioning today with a sprinkle of strength.  Gotta throw some strength in there because its more fun than just straight conditioning.. :-)  We are going to mix up some body weight, barbell plates, and kettlebells into a great full body training session. Use moderate weights because we are going to do some serious volume.

5 rounds
Take rest as needed in between rounds 

1 minute left clean and jerk
1 minute right clean and jerk
10 OH plate squats
20 full sit ups
10 sit outs 5L/5R
1 minute left snatch
1 minute right snatch

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

4/6/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit 5x5 combos.  Uppers and lowers.  Old school steel super set style.  Great strength circuit.

5 sets of 5 reps

Uppers

Barbell Row / Kettlebell Pullover
Chest Press / Perfect Push ups

Lowers

Kettlebell Front Squat / SCDL
Kettlebell Lunge / Plank Donkey Kick

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

4/5/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old stand-by.. The EL D card flip.. Simply pick 4 exercises and flip the cards.. Each exercise has a suit and you complete the corresponding number of reps on the card. Face Cards are 10 reps.. Aces are eleven.  Jokers are wild.. Enjoy..

EL D Card Flip

Hearts - Sumo / Upright Row
Diamonds - Push-ups
Spades - Goblet press
Clubs - Squat thrust

Joker #1
100 Flutter Kicks
Joker #2
100 Bicycle Crunch

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

4/4/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today is simple.  My least favorite thing to do.. Run.. I like to break it up into sprints and jogs, but you can do it anyway you see fit.  Today, I'm just going to bust it out. Run a 5k and see how I do.

Run 5K

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

4/3/16

SEAL Sunday # 170.. 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..

4/2/16

Warmup with joint mobility, dynamic movement and foam roller. Today is 10-1 with a twist.  This a recycled workout, but a very tough physical and mental test.  You have the double front squat component throughout the whole workout to contend with as well as the additional body weight and kettlebell components as well.

1 round

10 double front squats

50 leg lifts

9 double front squats

40 2 handed 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

3double front squats

30 side crunch (15L/15R)

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..

4/1/16

Fightmaster yoga.. 

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

Namaste.. El Rey always..