1/31/17

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit Tabata Tuesday.  1 movement for 20 seconds of work / 10 seconds of rest for 8 rounds.  The goal of the Tabata protocol is to push yourself as hard as you can each round.  So if your rep range doesn't go down due to fatigue... You're not pushing hard enough..  Don't leave anything in the tank..

20 seconds on / 10 seconds off
8 Rounds

Single arm thruster 4L/4R
Squat thrust
Swing
Mountain climbers
Snatch 4L/4R

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

1/30/17

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to to do some high intensity circuit training (HIIT).  It will combine many of the areas that we have been working on this week during training especially hip and hamstring mobility, strength, and flexibility.  It is a 40-20 go for 5 rounds. Get warmed up and HIIT it!!!

5 rounds
40 seconds on / 20 seconds off

Airdyne or row sprint
Ukrainian dead lift
Bosu ball chest press
TRX pistol squat (alternating legs)
 2 handed swing

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

1/29/17

SEAL Sunday # 210.. 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.. 

1/28/17

Warmup with joint mobility, dynamic movement and foam roller.  Today turning it over to the Onnit Academy.. Found a great training session in the Onnit Academy Archives..  All you need is one kettlebell..  Link below is the demo.. Get after it!!

https://www.youtube.com/watch?v=Kzfocc5KcKs

4 Rounds

Set A

16 Cossack Squat 8L/8R
16 Windmill Deadlift 8L/8R
16 Off Set Push-Ups 8L/8R

Set B
20 Rack Lunge 10L/10R
20 2 Handed Swing
Max Reps Diamond Push-Ups

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

1/27/17

Yoga for balance with Lesley Fightmaster..

https://www.youtube.com/watch?v=_jx2UI79zXo

Namaste.. El Rey always.. 

1/26/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate training session.  If you don't have access to a barbell plate then substitute a kettlebell or dumbbell.  Simple 5 movement circuit to make up a full body go.  We will perform 2 different sets for 3 rounds.

3 Rounds
10 Reps of each movements

Set #1

OH Squat
Press
Floor press (bench press movement on your back)
Halo
Triple Crush

Set #2

Front Raise / Squat Combo
Russian Twist
Clean and Press
Axe Choppers
Plate Jacks (push plate away from your chest as you perform jumping jack movement with legs)

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

1/25/17

Warm up with joint mobility and dynamic movement.  Nice cardio workout today that is simple but very effective.  This is a great sequence for those who don't enjoy running.. (yours truly).. Still get the heart rate up with the run, but also that strength burn with the calisthenics.
Run 1/2 mile
15 SEAL push ups
15 Sit-ups

Repeat 6X 

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

1/24/17

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, foam roller, 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..

1/23/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to use strictly body weight in our training session.  This is a great conditioning workout and a great mental test.  It is 100s.  Choose several body weight movements, and do 100 reps before you move on to the next movement.  Focus on quality reps, by the time you're getting close to that 100th rep you may be losing form and focus.  Don't.. Form and Focus..


Do NOT move on to the next exercise until you have completed 100 reps.
Take rest as needed.. 

Sit outs 50L/50R
Squats
Squat thrusts
Walk outs
Crunch
Mountain climbers 

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

1/22/17

SEAL Sunday # 209.. 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.. 

1/21/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM training session.  We are going to break it up into odds and evens.  Same format applies, just the movements will be offset and you'll have to remember which set you should be doing.  A little mental challenge in the morning as well.. ;-)

EMOTM for 20 minutes

Odds:

2 SCDL
4 Burpees
6 Double Swings

Evens:

5 BB Thruster
5 Snapdowns
5 Jump Squats

El Rey always.. Have a nice day..  

1/20/17

Yoga with Adriene.. Revolution Day 14.. Forgiveness..

https://www.youtube.com/watch?v=wxS4BnKdRB4

Namaste..  El Rey always.. 

1/19/17

Big conditioning today. 6 minute periods, 45 seconds of work intervals, 15 second rest intervals for a total of 4 sets = 24 minutes with the Bulgarian Bag.  Each minute there will be a different exercise.  Don't panic, no burpees today.. :-).. No bag? You can perform all of these exercises with a kettlebell as well. Warm up with joint mobility and dynamic movement. Work the hips, shoulders, and lower back and get ready to get after it.

Each exercise is done as many reps as possible for 45 seconds of work and 15 seconds rest
4 rounds

Presses
Spin / Arm Throw Combo 10L/10R 
Hammer curl
Squats
Hi-Knees
Snap downs 

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

1/18/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a quick bodyweight Crazy 8 training session.  8 reps of 8 exercises for 8 rounds.  Try and do the whole sequence with as little rest as possible.  The training sessions are great for strength, flexibility and overall conditioning.  As always, do not sacrifice quality for speed.. crummy form = crummy results or worse.. injury.. So focus and enjoy..

8 rounds of 8 reps

push-ups
sit-ups
jump squats
sit-outs
jumping jacks
burpees
dips
split jumps

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

1/17/17

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..

1/16/17

El Rey Day.. 

1/15/17

SEAL Sunday # 208.. 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.. 

1/14/17

Warmup with joking mobility, dynamic movement, and foam roller.  Today we are going to hit a timed combo circuit utilizing my two favorite training tools.  The kettlebell and the  Bulgarian Bag.  Simple couplets broken up into 30 second intervals for 2 minute periods.  Take 30 seconds rest in between periods.

2X

4 - 30 second segments / 30 seconds rest

Spin L / Swing L
Spin R / Swing R

Snapdown / Hi-pull L
Snapdown / Hi-pull R

Jump Squat / Lunge L
Cossack Squats / Lunge R

Press / Jerk L
Upright Row / Jerk R

Front Raise Squat / Sumo Upright Row
Donut Swing / Around the body kettlebell pass

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

1/13/17

Yoga to ease the fear of triskaidekaphobiacs Yoga flow..

https://www.youtube.com/watch?v=x6D2Sz6SRgo

Namaste.. El Rey always.. 

1/12/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do the FIST version of the crossfit Bear workout.  We use kettlebells in lieu of barbells.  Believe me it is just as taxing.  There are several movements involved in this training session that focus on mobility, stability, balance, endurance as well as strength.  Below is a link to a quick visual of today's training session.

http://www.youtube.com/watch?v=9_320cMZN1Q&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=86

1 kettlebell  

25 reps reps per arm 
all movements done in succession:

Swing, Clean, Front Squat, Snatch, Over head squat = 1 rep

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

1/11/17

Warm up with joint mobility and dynamic movement.  Nice cardio workout today that is simple but very effective.  This is a great sequence for those who don't enjoy running.. (yours truly).. Still get the heart rate up with the run, but also that strength burn with the calisthenics.

Run 1/4 mile
20 push ups
30 squats

Repeat 8 times = 2 miles, 160 push ups, 240 squats

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

1/10/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to focus on the swing and use that for the basis of our training session.  Steve Maxwell goes through how to get through the proper form on the swing.  http://www.youtube.com/watch?v=9aMCIzIVmzc This is a great muscular endurance and fat burning movement.  Take rest as needed in between sets.. 

5 sets

20 2 hand swings
20 clean and jerks
20 2 hand swings
20 goblet thrusters
20 2 handed swings

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

1/9/16

Warm up today with joint mobility and dynamic movement.  Just a quick 20 minute go today.  Quick full body go.  Great for explosive power, core, and joint mobility.

20 minutes amrap

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

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

1/8/17

SEAL Sunday # 207.. 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.. 

1/7/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag training session.  Multiple movements, varying rep ranges, and multiple sets to equal a ton of reps.  The Bulgarian Bag is a full body strength and conditioning implement.  It will test your grip, will, and mental toughness as well.. Enjoy..

5 Rounds

20 Spins
20 Cossack squats
20 Presses
10 Plank Drag*
10 BB Sit-up Press combo
20 Snapdowns
20 Squats

Plank Drag Explained from jiujitsumag.com

http://jiujitsumag.com/bulgarian-bag-training-for-grapplers/2/

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

1/6/17

Yoga with Lesley Fightmaster..  Flow and detox..

https://www.youtube.com/watch?v=T1YNpWYj1mk

Namaste.. El Rey always.. 

1/5/17

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.. 

1/4/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today gonna head down to the dungeon and hit the heavy bag.  I always like to change things up every now and then.  Plus punching the heavy bag relieves a lot of stress and is a helluva workout.  Timed sets plus some calisthenics make for a great training session.

10 Rounds
1 minute heavy bag (punch, kick, knee, elbow)
10 squat thrust / sit-outs
10 sit-ups
5 tuck jumps

work on head/hand stands, back bridges, hand stand push-ups 

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

1/3/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5 round bodyweight blast.  Full body training for endurance and conditioning.  As always focus on form and not speed.. "Slow is fast.. and Fast is slow.. " SEAL Quote.. Take rest as needed.

5 sets

2 burpees 
10 SEAL push-ups
2 burpees
10 chest to bar
2 burpees
10 squats
2 burpees
10 full sit-ups
2 burpees
10 sit-outs

100 High Knees in between sets

Extra: 3 rounds of 3 Handstand push-ups 5 pull-ups 7 dips

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

1/2/17

Mystery training today.. Show up to find out.. Or work on what you want to improve on this year.. Pick a few movements and similar to love/hate FIST protocol and work through them.

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

1/1/17

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a bodyweight blast.  You'll be on the clock, and you'll work for 30 seconds rest for 10 seconds.  These sessions can be just as taxing as any weight training session.  Keep pushing and get 'er done.

5 Rounds

30 seconds on / 10 seconds off

Jump squats
Plank up downs
SEAL push-ups
Floating lunges
Sit-outs
Squat thrusts

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