11/30/16

Warm up with joint mobility and dynamic movement.   Last 2 nights were really tough on the body.  So, today is the an easy day.   Rest..  Still do your joint mobility and dynamic movement sequence and hit some restorative yoga.. 

https://www.youtube.com/watch?v=CGLvtWYcuuE&t=1462s

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

11/29/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate kettlebells and bodyweight movements in a multi-round format.  It has been my experience that this is a great way to pack a ton of volume into a short period of time.  Get ready to sweat and get after it today!!

 As many rounds as possible in 20 minutes.. Rest when you need to rest.

10 swings L/R
5 squat thrust
10 clean and front squat L/R
5 jump squat
10 snatch L/R
5 walkouts
10 hi-pulls L/R
5 SEAL push-ups
10 Russian twist L/R
5 full body crunch 

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

11/28/16

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 split jumps
6 ab wheel 
10 medicine ball smash
5 chin ups

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

11/27/16

SEAL Sunday # 202.. 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.. 

11/26/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 30/15 training session.  Pick some exercises and break them up into a circuit for HIIT session.  Make sure you're moving during "rest" period.  Bodyweight, Kettlebells, Bulgarian Bag, etc are all acceptable for this.  Gonna let the team pick today.. Enjoy..

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

11/25/16

Yoga.. More Yin with Lesley.. 

https://www.youtube.com/watch?v=zKuYhZqDmx4

Namaste..  El Rey always.. 

11/24/16

Happy Thanksgiving!!! Today we work, and then we feast!! Fun, Family, Food, and Football.  It's going to be a great day.. Think about 1 thing that you are thankful for this year, and focus on that during today's training session.  We are going to hit a Bulgarian Bag / Kettlebell team session.  Since historians can't really pinpoint when the first Thanksgiving Day was, we'll wing it. 

1600 reps +21 extra mystery reps = 1621 (roughly the first year of Thanksgiving) 

400
Single Clean and Jerks /
BB Snap Downs

400
Single Arm Row /
BB Hi-Pull / Catch / Press

400 
Single Arm Front squats / 
BB Hi-Knees

400 
Single Arm Swings /
BB Spins

21
BB Burpees

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

11/23/16

Warm up with joint mobility, foam roller, and dynamic movement. Today we are going to do a simple bodyweight circuit. This is the type of workout that you can do anywhere. No equipment is necessary. Full body workout. No rest..

5 rounds

20 push ups
20 squats
20 jumping jacks
20 full body crunch
20 dips

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

11/22/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM workout.  Every minute on the minute for 30 minutes.  This is a simple and effective go.. 3-4 movements short intense reps, rest, & repeat.. Its tougher than you think.. So choose wisely, but push yourself.  Get after it..

EMOTM
(Every 60 seconds repeat these movements for 30 minutes) Use moderate weight 

1 Burpee
2 Double Thruster 
4 Double Snatch
6 Body weight jump squat  

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

11/21/16

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.. 

11/20/16

SEAL Sunday # 201.. 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.. 

11/19/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper.  One round up and down with a burpee chaser after each exercise.  Kettlebell, bodyweight, and Bulgarian Bag kitchen sink... 50 down to 10 back up to 50.  Simple and effective.  Get after it.

50 single arm swing 25L/25R
5 burpee
40 spins
5 burped
30 sumo squat / upright row
5 burpee
20 push-ups
5 burpee
10 BB front raise squat
5 burpee
20 push-ups
5 burpee
30 sumo squat / upright row
5 burpee
40 spins
5 burpee
50 single arm swing 25L/25R

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

11/18/16

Yin yoga practice with Esther..  Longer holds..

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

Namaste..  El Rey always.. 

11/17/16

Warm up today with joint mobility and dynamic movement.  We are going to do a plate workout. This just takes us out of the usual kettlebell mode and forces us to use an awkward tool to get similar benefits of using a kettlebell.  This workout is a favorite of the ASU wrestling team.  So props go out to them for creating this one.  If you don't have access to a plate, you can utilize a kettlebell or dumbbell.

8 exercises, 8 reps each,  for 8 rounds

oh squat
clean and press
row
reverse lunge w/twist (4L/4R)
axe chop (4L/4R)
halos (4L/4R)
chest press
curl and tricep extension

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

11/16/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight blast.   8 exercises in a circuit format on the clock.  Push yourself through each movement, and maximize reps.  After a hard day of weight training, bodyweight days are a perfect compliment, and help work all of the little stabilizers that are missed when you hit the big muscle groups..

20 seconds on / 10 seconds off

Gorilla Jacks
SEAL Push-ups
Squat / Karate Kick combo
Burpees
Plank elbow to knees
Speed skaters
Pike push-up https://www.youtube.com/watch?v=sposDXWEB0A
Seated knee tucks (abs)

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

11/15/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 2 minute EMOTM training session.  10 Rounds of double kettlebell and bodyweight movements.  Finish early, and you get to rest.  Finish late and its going to be a long 20 minutes.  That said, don't sacrifice form for speed.  Push yourself hard, and you'll be fine.

10 Rounds
2 minutes EMTOM

5 Double Swings
6 Double Clean and Jerk
7 Double Rows
14 Sit-Outs

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

11/14/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today is super simple. One full body exercise that really taxes the central nervous system.  All you're going to do is st the timer and go.  You can pick your time limits.  I like to do one long set of continuous singles after I have completed 5 on each arm with out switching.  Drum roll... Turkish Get Ups.. This is Steve Cotter's variation on the basic movement http://www.youtube.com/watch?v=uGRBvom4Zrw

15 minutes of TGUs..

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

11/13/16

SEAL Sunday # 200.. 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.. 

11/12/16

Warm up with joint mobility and dynamic movement.  Today we are going to do 12 exercises, 12 reps each for 6 rounds.  It is going to be a long conditioning workout, so make sure that you are ready to go.  I am going to mix body weight and KB lifts.  Take rest as needed.

6 rounds of 12

12 push ups
12 sit ups
12 2 handed swings
12 body weight squats
12 dips
12 upright row
12 halo 6L/6R
12 press 6L/6R
12 split jump 6L/6R
12 ice skaters 6L/6R
12 mountain climbers
12 snatch 6L/6R

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

11/11/16

Yoga with Lesley Fightmaster..

https://www.youtube.com/watch?v=3diAd263ERA

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

11/10/16

Warm up with joint mobility, dynamic movement and foam roller.  Today we are going to change it up a bit and use the clubbells.  They are a great tool, and we haven't busted them out in a while.  Great grip developer as well as another way to stimulate your muscles. Check out http://www.clubbell.tv/ for a comprehensive overview of clubbells and helpful tips should you choose to invest in one or two.

5 rounds
2-3 minute rest in between rounds

20 thrusters
20 pullovers
20 halos (10 R/10L)
20 front swing
20 club crunch

If you don't have access to clubbells, you can do these exercises with a kettlebell, barbell plate, or a dumbbell.

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

11/9/16

Happy Burpee Day Mary!!! Warm up with joint mobility, foam roller, and dynamic movement. It is one of my personal favorites. Very simple, and very effective. 2 miles broken up into 8 1/4 mile runs followed by body weight squats and push ups. Believe me, this will be one the hardest two miles you run.

4X
Run 1/4 Mile
50 squats

4X
Run 1/4 Mile
25 push ups

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

11/8/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT it.  40 seconds of work, and 20 seconds of rest.  Keeping the conditioning theme going to keep burning fat and increasing metabolic efficiency.  So get after it.

3 Rounds

40 seconds on / 20 seconds off

Period 1

hand to hand swings
figure 8/ static hold
goblet squat
clean and jerk L
clean and jerk R

Period 2

row L/R
halo L/R
snatch L
snatch R
jump squat

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

11/7/16

Warm up with joint mobility, foam roller, an dynamic movement.  Today we are going to hit a bodyweight conditioner.  If you don't have access to an Airdyne bike, you can do Jump Rope, Jumping Jacks, Sprints, Burpees, or any other heart pumper.  Get warmed up and hit it.

  3 Rounds

30 seonds airdyne
20 jump squats
30 seconds jump rope
20 push ups
45 seconds airdyne
20 back extensions
45 seconds jump rope
20 medicine ball smashes
1 minute airdyne
20 chest to bar
1 minute jump rope

Rest 2-3 minutes after each round.

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

11/6/16

Since we are missing some members of the crew today, we will attack SEAL Sunday 200 next week.  Today we are going to push pull carry and run.  So it'll feel like a SEAL Sunday.. ;-).. Warmup with joint mobility, dynamic movement, and foam roller.  Get that body moving today especially after the extra hour of sleep..

10 Rounds

1 20 yard sled push
1 20 yard farmers carry
200 m run
20 high pulls
20 table top toe touches
10 sledge smashes


3x3 Challenging Double LCCJ

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

11/5/16

Happy Birthday Garrett!! Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell and bodyweight circuit.  Simple but effective.  Several rounds to get the sweat flowing and the heart pumping.  Mornings are starting to get chilly so take the time and get a good solid warmup to avoid injury.

20 minute AMRAP

15 swings
15 push-ups
10 thruster L
15 sit-ups
10 thruster R
15 jump squats
5 half kneeling snatch L
5 half kneeling snatch R (click link below)

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

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

11/4/16

Yoga for weight lifters by Candace..

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

Namaste.. El Rey always.. 

11/3/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to utilize the Bulgarian Bag in a timed circuit format.  30 second bursts of 6 movements non stop.  No Jump Squats today I promise Uncle John.. It's 3 minutes of pushing as hard as you can in each exercise.  This is a tremendous way to build up grip strength, stamina, and most importantly mental fortitude.

Alternate between periods 1 & 2.   4 rounds of each period of exercises:

30 seconds per exercise X 6 = 3 Minutes of non stop movement
Rest 30 - 45 seconds in between periods

Period #1

Press
Upright Row
Push-ups (on the bag)
Hammer Curl
Lunge L
Lunge R

Period #2

Spins L
Spins R
Tricep Extension
Good Morning
Snap downs
Power Cleans

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

11/2/16

Warm up with joint mobility, dynamic movement, and foam roller.  Today is very simple.  Right out of the USMC PT book.  All you need is a little time, and a pull up bar.  This is a pretty difficult challenge.  It might not seem like much at first, but 4 sets in you will start to wonder.  Of course, you will forge ahead until the work is completed.  Warm up those shoulders, lats, and legs..

5 sets of :

20 pull ups
40 push ups
60 squats 

OR 

10 sets of :

10 pull ups
20 push ups
30 squats

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

11/1/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a timed circuit.  30 seconds of work followed by a 10 second rest/shift.  Continuing with the the heavy volume theme for the week.  Push hard and make sure that you are getting your reps.  We want to get stronger, faster, more flexible one rep at  a time.  So push hard.

5 rounds 

30 seconds on / 10 seconds off

Snatch L
Snatch R
Ropes
Ukrainian Dead Lift
Jump pull ups
Box jumps
Medicine ball smashes
Clubbell halos
Ab wheels 

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