6/30/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we concentrate on strength and conditioning.  Multiple rounds in an ascending rep format and a sprint just to get your heart pumping a bit.  Force yourself to work through the fatigue and up on to the next level in your strength and conditioning.

8 rounds


10 snatches 5L/5R
20 presses 10L/10R
30 swings 15L/15R
40 flutter kicks
Sprint 25 yds

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

6/29/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to train using clubbells.  If you don't have access to them, you can use kettlebells or dumbbells.  Clubbells really work your grip and are very top heavy so they are force you to utilize your core to remain balanced and in control.  Also, they are tremendous for joint mobility and are an exceptional multi-plane exercise tool.  Also, they are just fun to work out with too.  Just another different way to keep your body guessing..

5 rounds:
20 front swing
12 clean and front squat
12 pull over/halos
12 front press
5 chin ups

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

6/28/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit Tabata Tuesday.  Pick 5 exercises, set your timer for 8 sets of 20 seconds work, and 10 seconds rest, hit start and go all out.  The purpose of this type of training is to mimic game conditions.  Go after each set as if its the last shift, seconds, at bat, 10 yards.. whatever of your competition.

Tabata Tuesday

Squat Thrust
Clean and Jerk
OH Lunge
Snatch
Figure 8 / Static Hold

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

6/27/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some TGUs in circuit form.  Heavy bell, so short reps, mixed with a few other movements to get a full body strength and conditioning blast.  I love the Turkish Get Up because it incorporates every part of your body as well as your mind.  You've gotta concentrate.  Enjoy..

4 rounds

5 TGUs L
5 TGUs R
10 pull ups
100 jump ropes
400m run 

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

6/26/16

SEAL Sunday # 182.. 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.. 

6/25/16

Warm up with joint mobility, dynamic movement, and foam roller.  Today we hit the FIST version of the "Bear" workout. This link is the FIST version http://www.youtube.com/watch?v=9_320cMZN1Q&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=5&feature=plcp It involves multiple movements to make one rep.

1/2 Deck of cards warmup

Black cards are jumping jacks
Red Cards are Cossack squats


FIST Bear

50 Reps

We use 1 kettlebell

1 Rep includes in succession:
swing
clean
front squat
snatch
over head squat

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

6/24/16

Stress relief...

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

Namaste... El Rey always.. 

6/23/16

 Warm up with joint mobility, dynamic movement and foam roller. Today we are going to to hit the Tower of Power.  Good to get outside and get after it.  We are going to do a 20 minute circuit as many rounds as possible. 

20 Minute AMRAP

1 15 foot rope climb or 15 bent over row
3 tire tosses or 5 power cleans
10 body bag spins 5L/5R or 10 plate halos
25 yd sprint
10 heavy hand to hand swing
10 tactical lunge

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

6/22/16

Warm up today with joint mobility, dynamic movement and foam roller.  Circuit day today. We are going to get that heart pumping with 12.5 minute rounds.  Pick 5 exercises and set up 5 stations.  Max reps in 25 seconds per station.  25 sets gets you through each exercise 5 times in the 12.5 time allotment.  So it is a balls to the wall sprint.  Get after it.

25 seconds on 5 seconds off for 25 sets.

Round 1
Ropes (waves, alternating waves, corkscrews, jumping jacks, and judo throws)
sit outs
double jerks
back extensions
box jumps

Round 2
Ropes (waves, alternating waves, corkscrews, jumping jacks, and judo throws)
Med ball smash
double clean
seal push up
double snatch (light/moderate)

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

6/21/16

Today, shake out the cobwebs and get 'er done.  Warm up with joint mobility, dynamic movement and foam roller.  Then 4-5 minutes of simple calisthenics. Today we are working on our strength and endurance.  This will be a crusher. When you are ready lets go..

All exercises are for 1 minute on/ 20 seconds off
15 total sets. (you will go through this 3 times)
jump rope or jumping jacks
goblet squat thruster
sit outs
hand to hand swing
hi-pulls (alternating arms)

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

6/20/16

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some running, some jumping, some pushing, some pulling.  A little of everything.
So here goes:

800m run
5 broad jumps
10 chin ups
20 push ups
10 ab wheel

3 rounds

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

6/19/16

SEAL Sunday # 181.. 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.. 

6/18/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to break up 4 mini workouts into 6 EMOTM sections.  Each will be different and challenging.  Remember the faster you go, the more rest you get, BUT crappy reps = crappy results.  So as always focus on form to get it right.

4 Rounds
6 minutes EMOTM
1 minute break in between sets

#1
Sprint 25 yds
20 swings

#2
5 Bulgarian Bag Buprees
16 Arm Throws

#3
10 Push-ups
50 Mountain climbers

#4
Sprint 25 yds
15 BB Snapdowns

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

6/17/16

Hip opening yoga with Esther...

https://www.youtube.com/watch?v=9lUqo5Qceh0

Namaste... El Rey always..

6/16/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an Olympic plate training session.  This training session comes from Epic Workouts.  It based off a workout from MMA legend Randy Couture.  It was suggested to me be a friend of mine, so why not give it a go.. Make sure that you focus on form rather than speed.  This is the link http://www.youtube.com/watch?v=bldXM31PO2g   

5 rounds

10 Bicep Curls
10 Tricep Extensions
10 Halos L
10 Halos R
10 Upright Row
10 Thruster
10 1 arm row L
10 1 arm row R
10 Burpees w/ plate

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

6/15/16

Time to get the meat grinder out.. Swing sets today.. Warm up with joint mobility and dynamic movement.  Focus on form and technique rather than speed.  You get to essentially practice your swings, cleans, squats, presses, and snatches in this work out.  So take advantage of the time to really get your movements into shape.

3 rounds
heavy = 5 reps
moderate = 8 reps 


Every movement is for left and right arm, so only 1 kettlebell is needed.
Rest 60-90 seconds in between rounds.

swing
clean and press
swing
clean and front squat
swing
one arm row
swing
snatch
swing

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

6/14/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength workout.  We will incorporate full body lifts, body weight, and a touch of running.  Short reps and long sets.  We are going for bursts of explosive power and strength.  So get good and warmed up and let's get after it today.

5 Rounds

10 double swing
5 dead double snatch
3 chain pull ups
40 yd. sprint

Take rest as needed in between rounds

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

6/13/16

Warmup with joint mobility, dynamic movement and foam.  This is the link for part 2 of joint mobility by Steve Cotter. http://www.youtube.com/user/IKFFChannel?blend=1&ob=5#p/u/0/tX1j54A1A6M  This is really an essential part of the training.  DON'T skip it. 

5 rounds  w/ alrap

2 minute jump rope (If you "can't" jump rope, use the time to practice and get better.  If you don't have a jump rope, get one.  Substitute jumping jacks if you have no jump rope)

10 TRX rows
10 TRX 1 legged squat
10 TRX push ups
10 TRX knee tucks
10 TRX curl / tricep extension

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

6/12/16

SEAL Sunday # 180.. 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.. 

6/11/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 15 min AMRAP training session.  If you need to rest take it.. Don't sacrifice form for rounds.. Remember.. Crappy reps = crappy results.  Still, push yourself through it.

15 Minutes AMRAP

10 Sit outs
10 Snatch 5L/5R
5 Burpees
5 Chin-ups
50 Flutter kicks

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

6/10/16

Yoga for hip flexors and hamstring flexibility..

https://www.youtube.com/watch?v=q-ZuW0FSWY4

Namaste.. El Rey always.. 

6/9/16

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 Thrusters
Diamonds : BB Snapddowns

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

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

6/8/16

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
Box Jumps
Zercher squats
Pull-ups
Seated shoulder press

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

6/7/16

Warm up with joint mobility and dynamic movement.  Today we are going to hit the Tower of Power for some rope climbing / body weight fun.  If you don't have a rope to climb, substitute pull ups, or ring rows. If you don't have access to any of that take a jog to the park and hit the kids jungle gym.  Simple and effective.

4 rounds

1 rope climb
25 push ups
25 squats
25 squat thrusts
5 chin ups 
20 hip lifts 10L/10R

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

6/6/16

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..

6/5/16

SEAL Sunday # 179.. 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.. 

6/4/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell complex.  Multiple rounds of singles and doubles. Very little rest.  Work through each round, don't break form for speed.  Sucky form.. Sucky results.  Focus..

5 Rounds

20 swings 10L/10R
20 jerks 10L/10R
20 snatch 10l/10R
20 push-ups
20 full body crunch

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

6/3/16

Yoga with Lesley Fightmaster..  Hips and back flexibility


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

Nanaste.. El Rey always..  

6/2/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to use the phrase "Slow is fast and fast is slow".  It is a paradoxical statement.  Essentially what it means is don't rush or you'll miss important details that will help you improve.  So slow controlled movements followed by fast explosive movements will make up our training today.  Focus form.

5 sets of 5 reps per leg/arm

Single Leg Dead Lifts /
Single Arm Dead Clean

TRX Single Leg Squat /
Single Arm Dead Snatch

2 Hand Anyhows /
Burpees

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

6/1/16

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..