8/31/16

Today, begin with joint mobility and dynamic movement.  I am mixing it up today, and am heading to the dungeon for a heavy bag workout.  I am by no means a good boxer, but I love punching the heavy bag.  It is a great alternative workout forcing you to utilize different muscle groups as well. 

10 rounds:

1 minute round of punching/kicking/kneeing/elbowing the heavy bag. If you don't have a heavy bag, you can shadow box, or use resistance bands and punch for 1 minute.

2 Turkish Get Ups L/R

No rest.

          Cool down, have a nice day.

8/30/16

Warmup with joint mobility, dynamic movement, and foam roller..  We will be utilizing 2 kettlebells. Complex of several movements to create 1 rep. Try and get as many reps as possible within the allotted time frame.  Get good and warm, and get after it.

15 minutes
Try and get as many reps as possible.
Take rest as needed.. (You're going to need to rest.. )




1 Rep =

SCDL
Double Clean
Double Front Squat
Double Jerk

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

8/29/16

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 Cossack squat
6 walk out 
20 high knees
5 chin ups

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

8/28/16

SEAL Sunday # 190.. 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.. 

8/27/16

Warm up with joint mobility, foam roller, and dynamic movement.  After several days of pounding on the joints with kettlebells and weights, we are going to do a Bulgarian Bag and body weight day.  EL D card flip style.  Simply get a deck of cards pick 4 exercises, and go.  Face cards are 10 reps, aces are 11 reps.  Jokers are 100 reps in a row.. So beware the Joker...  It is a great workout developed by people behind bars.. So get a good warm up and get going!

EL D card flip..

Push-ups
Jump Squat
BB Snap Down
BB Thruster

Joker #1
Hi-Knees
Joker #2
Squat thrusts

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

8/26/16

Yoga with Candace.. Olympic lifting hip opener..

https://www.youtube.com/watch?v=kw4hwGgxt5Y

Namaste.. El Rey always.. 

8/25/16

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

10 BB Snap Down / Split Jump Combos
10 Sledge Smash
10 Spin / Arm Throw Combo
5 BB Burpees
1 Ladder Sprint

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

8/24/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a multiple round strength and conditioning circuit.  It'll get your heart pumping and your muscles pumped.  Full body go, so get a good warmup and get after it..

10 Rounds

5 baseball pull-ups
6 heavy off-set SCDL (switch weights after 3 reps)
7 burpee box jumps
8 heavy lunge 4L/4R
9 dips
10 ab wheel

rest as needed in between rounds

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

8/23/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to go back to basics and hit some 2 minute drills.  This is based off one of the first training videos I ever watched called the Art of Strength by Anthony DiLuglio.  Simple concept.  Pick several single arm kettlebell movements, and set your timer and go continuously for 2 minutes.  This is a great way to work on form and technique through repetition.  Make sure that you're using the appropriate weight for the time that you're working.  This is a limited rest training session...

2 minutes on / 30 seconds off
Swings
Cleans
1 arm rows
Lunges
Triple crush
Russian twist / sit-ups
Front Squats
Jerks
One legged dead lift
Snatch

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

8/22/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and conditioning combo.  We will utilize the Turkish get up and jerk for our strength movements, and the Airdyne bike for the conditioning.  If you don't have access to an airdyne bike, you can substitute sprints or burpees.  Try and go a bit heavy on the TGUs.  The reps will be short.

10 Rounds

2 TGU/Jerk L
2 TGU/Jerk R
30 second Airdyne sprint

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

8/21/16

SEAL Sunday # 189.. 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.. 

8/20/16

Mystery training today..

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

8/19/16

Fightmaster yoga with Flavio Almeida

https://www.youtube.com/watch?v=ijQZDSy98Jw&index=9&list=PLEs9dX8UXFZq528QJjY2zzk6NGqkzVpuE

Namaste.. El Rey always.. 

8/18/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work with the Bulgarian Bag.  This is probably my favorite tool to train to use when training.  You utilize your whole body when training with this tool, and I find that I always have a great training session.  It is worth the investment.

Time limits..

10 sets

Use 2 minute periods.  Make a quick circuit like below, the get after it.. It pays to be a winner.. 
BB burpee penalty for the whole group if time runs out before finishing the set. 

10 spins L
10 spins R
10 BB sit ups
10 BB jump squats
10 Snapdowns

10 yards of frog hops with the bag after each round

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

8/17/16

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.. 

8/16/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell, bulgarian bag, run, and rope session.  Haven't incorporated the rope climb a ton this summer.  Single round complex.  Get after it..

1 Rope climb
25 Swings L
25 Swings R
5 Burpee
Run 50 yds
1 Rope climb
25 BB Presses
25 BB Jump Squat
5 Burpee
Run 50 yards
1 Rope climb
25 Spins L
25 Spins R
5 Burpee
Run 50 yards
1 Rope climb
25 Swings L
25 Swings R
5 Burpee
Run 50 yards
1 Rope climb

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

8/15/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kitchen sink training session.  Basically, that means we will be utilizing kettlebells, free weights, Bulgarian Bags, body weight, TRX straps, clubbells, you name it in all encompassing full body go.  Make sure you have your thinking caps on because it's going to be training by suggestion.  Similar to Love/Hate but this will be in a EMOTM format.. 

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

8/14/16

SEAL Sunday # 188.. 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.. 

8/13/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength circuit with a touch of conditioning.  Have to get the heart pumping to simulate match conditions.  This helps keep the sweat going.  Make sure you're good and warm and hit it.

5 Rounds
6 Hex Bar Dead Lift
8 Chest to bar
5 Box Jump
25 yard farmer's carry (heavy)
25 yard sled push (heavy)

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

8/12/16

Yoga.. Text neck yoga.. :-)

https://www.youtube.com/watch?v=DeqNriOS6O0

Namaste.. El Rey always.. 

8/11/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to go up and down the ladder.  Kettlebell and bodyweight combos that will enhance strength, conditioning and endurance.  We will offset each movement.  For example 10 swing 10 burpees, 9 swings, 9 burpees, 8 swings, 8 burpees etc.. Get ready and get 'er done.

Ladder combos

10-1

2 handed swings / burpees
Goblet squats / SEAL push-ups
Double jerks / sit-ups
Double hi-pulls / tuck jumps

Flexibility skills : Splits, head stands, and wall walks

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

8/10/16

Warm up with joint mobility and dynamic movement.  Heading downstairs to work over the heavy bag.  Just a nice change of pace to mix things up a bit.  Heavy bag training is a great cardio/endurance workout.  Plus it is really fun.  "The repeated effort of punching the bag provides a thorough workout to your heart and lungs. Unlike steady-state cardio such as jogging and cycling, heavy bag training challenges multiple metabolic systems, giving you a more complete workout. Heavy bag can be used as a form of interval training, a cardiovascular training method recommended by the American Council on Exercise." Livestrong

10- 1 minute rounds
5 TGUS L/R
5 sit out / sprawls L/R

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

8/9/16

HIIT training today.  Tabata protocol.  20 seconds of all out work followed by 10 seconds of active recovery for 8 sets.  Active recovery can be jumping jacks, walking back and forth, or jogging in place. Just don't stand still.  Really push yourself each set to get maximum effort.  Warm up with joint mobility and dynamic movement.  Then get after it.

20 seconds on / 10 seconds off for 8 sets
Complete 8 sets of EACH exercise before you move on to the next one.

ropes (2x waves, corkscrews, alternating waves, judo throws)
burpee / sitout combo
double clean and front squats
suit case dead lift
mountain climbers
one arm row

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

8/8/16

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.. 

8/7/16

SEAL Sunday # 187.. 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.. 

8/6/16

Today we are going to mix Bulgarian Bags and Kettlebells for a non stop 45 second work / 15 second rest blaster.  Lots of volume, and very little rest.  So get a good warmup with joint mobility, dynamic movement, and foam roller.  Then get after it..


2 Rounds of 45 seconds on / 15 seconds off

Hand to hand swings
BB thruster
Clean and jerk L
Clean and jerk R
Snapdowns
Burpees
Halos L/R
BB Spins L
BB Spins R
Kettlebell chest press (Lay on your back, both hands hold the bell and press from the chest)

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

8/5/16

Yoga.. Hip opener with Candace..

https://www.youtube.com/watch?v=pm06vR12chA

Namaste.. El Rey always.. 

8/4/16

Warm up with joint mobility and dynamic movement.  Today we are going to do a workout we haven't done in a while.  The grab bag. Place 10-15 cards in a bag, and pick out each exercise as you go.  Have a set amount of predetermined reps in place.  For example, our rep count is 30 total. Using 1 kettlebell that is 15 per arm. If you use doubles, keep the rep range 10-15.  We are going to use 1 kettlebell.  Depending on how many exercises you choose, will determine how many sets you do. So write down your list put them in a bag, pick 'em out, and sling some steel.

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

8/3/16

Warm up with joint mobility and dynamic movement. Today is doubles day. Double kettlebell movements. Make sure you are good and warmed up before the assault on the central nervous system.  This is how we develop our explosive power and quick twitch muscles.

5 Reps of each for 10 Rounds w/ double kettlebells
Rest 1-2 minutes in between sets

Swings
Dead cleans
Dead hi-pulls
Jerks
Dead snatch

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

8/2/16

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 5 Burpees and 20 ab exercises of your choosing

Snap Downs
Arm Throws
Thrusters

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

8/1/16

Warm up with joint mobility and dynamic movement.  Body weight day today.  Pick a couple of exercises and bang them out for multiple reps and sets circuit style.  Or you can start low on reps and work up to higher reps or vice versa.  Either way, using your own body weight helps with over all strength and body awareness.

2 sets of 5 rounds of 10 reps per exercise
(rest 2-3 minutes in between rounds. no rest during the set)
push ups
chest to bar
pull ups
dips
squats

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