2/28/17

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 halos
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.. 

2/27/17

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..

2/26/17

Rest Day..  Enjoy..

Have a nice day.. El Rey always.. 

2/25/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper.  One set with lots of volume and as little rest as possible.  Make sure you hit your mobility movements.  Don't skimp.. As we get older, they become more and more important.

Up and down.. Moderate weight..

50 Goblet squats
40 Snatch
30 Push-ups
20 Burpees
10 Swing LEFT
10 Swing RIGHT
20 Burpees
30 Push-ups
40 Snatch
50 Goblet squat

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

2/24/17

Yoga with Adriene..  hamstring work..

https://www.youtube.com/watch?v=-Mirm7LKvKk

Namaste.. El Rey always... 

2/23/17

Warm up with joint mobility and dynamic movement.  Joint mobility revisited with Steve Cotter : http://www.youtube.com/watch?v=AAPjlomBgmc It is essential that you don't skimp out on this part of your workout.. Preparation before prevents injuries during..  Tabata-ish time today with the BB.  30 seconds on 10 seconds off for 4 sets.  Your goal is to go as hard as you can in the 30 seconds. Get as many good reps as you can.

30 seconds on / 10 seconds off for 4 sets

Spins (stay in 1 direction for full 20 seconds, and then alternate directions for each set)
Lunges w/ bag on your shoulders
Snapdowns
Press
Jump squats

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

2/22/17

Simple workout today.  Just run.. Warm up with joint mobility and dynamic movement.  Then 5 minutes of calisthenics : push ups, sit ups, lunges, squats, mountain climbers, etc.. whatever you want in 30 second intervals.

Start the clock:


Run 5k or 10k

6 minutes of 30 second intervals of abs

Told you it was simple.

Cool down, have a nice day.

2/21/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight workout.  Tough day on the shoulders and posterior chain yesterday.  Today is a good, but still challenging training session,  Set the clock for 20 minutes and go like hell.  AMRAP in the 20 minute time frame.

20 minutes AMRAP

5  burpees
5 SEAL push-ups
5 pull-ups
5 Rope slams
5 dips
5 sit-ups


Finisher:

3 sets of 10 double kettlebell front squats

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

2/20/17

Warm up with joint mobility, dynamic movement and foam roller.  Today we are going to do the Randy Couture crazy 8 workout.  This can be done with kettlebells, barbells, or dumbbells.  It consists of 8 exercises, 8 reps, and 8 rounds.  It is very challenging.  It is a great you go / I go routine..  


8 reps each for 8 rounds
90 seconds rest in between rounds

double bent over row
suit case dead lift
suit case lunge (8 per side)
double clean
double front squat
double upright row 
double press
double snatch (single arm if you feel more comfortable)

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

2/19/17

SEAL Sunday # 213.. 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.. 

2/18/17

Warmup with joint mobility, dynamic movement, and joint mobility.  Today we are going to the www.suples.com match challenge.

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

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

2/17/17

Yoga.. Hips, ham strings and lower back..

https://www.youtube.com/watch?v=PojgMEUIy-4

Namaste.. El Rey always.. 

2/16/17

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.. 

2/15/17

Warm up with joint mobility and dynamic movement.  Today is a strength and conditioning combo. 1 exercise, but very challenging. Make sure that you have proper bases on your kettlebells to do this.  If you don't, place your hand on the ground or use a step to balance yourself. http://www.youtube.com/watch?v=BfrJ7ULXkBM
You can add the renegade row also if you want.

5 sets of 10
Man makers
Full sit-ups
Take a minute break in between

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

2/14/16

Warm up with joint mobility, dynamic movement, and foam roller.  Today's training is all about love.. Since we love to train, we have covered one base.  Pick 7 exercises that you love to do today (or don't mind so much).  14 reps of each for 7 rounds with as little rest as possible in between.  It is our St Valentine's day circuit.  Great endurance and strength.  Since I love kettlebells and the body bag, I am going to train with both today.

7 rounds of 14 reps

2 hand swings
BB spins 7R / 7L
BB Hammer curls
Kettlebell sumo squat / upright row
Kettlebell figure 8 static hold 7L / 7R
BB Snapdown
Pushups

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

2/13/17

Warm up today with joint mobility, dynamic movement, and foam roller.  5 Rounds of a full body circuit.  Focus on form rather than speed.  Challenge yourself on the barbell cleans.  Great for explosive power, core, and joint mobility.

5 Rounds

5 barbell power cleans
10 ab wheels
20 clubbell torch press
10 clubbell pull over / squats (use a plate, dumbbell, or kettlebell if you don't have a clubbell)
7 baseball chin ups

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

2/12/17

SEAL Sunday # 212.. 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.. 

2/11/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an even/odd training session EMOTM.  3 movements each minute for 16 minutes (8 minutes each).  Make sure you get a good warmup.. If you don't finish in the minute time frame, just move on to the next minute.. All good enjoy...

Try and bump up in weight if you can..

EMOTM
16 minutes

Odd

5 Jerk L
5  Jerk R
8 Side to Side Push-ups https://www.youtube.com/watch?v=oF2dMVdvnik

Even

5 Swings
5 Sumo / Upright Row
5 Goblet Thruster

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

2/10/17

Yoga with Sarah...

https://www.youtube.com/watch?v=wqDZ1guFp18&list=PLP7Ou7uUiYzAGxk7XSsL4CsHy1_LS3Vxi&index=14

Namaste.. El Rey always.. 

2/9/17

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..

2/8/17

Warm up with joint mobility, dynamic movement and foam roller.  Today is very simple body weight workout. It is a fun circuit, and helps reduce stress.  20 minutes as many rounds as possible.

15 mins amrap

10 medicine ball thrusters w/ basketball shot
12 medicine ball smashes
14 push ups
16 step-ups 8L/8R
18 split jumps
20 crunch

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

2/7/17

Warmup with joint mobility, dynamic movement, and foam roller...  Today we are going to hit the El Diablo 666 workout.  It consists of 6 exercises of 6 reps each for 6 rounds with no rest.  It is a killer.  So to begin we'll be doing 6 minutes of calisthenics to make sure we are good and ready to get 'er done.

6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics


2 handed swings
SEAL push ups
Kettlebell jump squats
Hi-pull L
Hi-pull R
Squat thrusts

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

2/6/17

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.. 

2/5/17

SEAL Sunday # 211.. 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.. 

2/4/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to utilize my two favorite training tools in a couplet format.  Kettlebells and Bulgarian Bags.  Tremendous strength and conditioning tools and diabolical combo when they are mixed into a training session.

5 rounds

10 snatch / 10 snapdown
10 good mornings / 10 sumo/upright row
10 BB rows / 10 KB rows
10 split jumps / 10 one legged dead lifts
10 spins / 10 halos
10 hammer curls / 10 cleans
10 swings / 10 donut swings

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

2/3/17

Yoga with Melissa... Good way to start the day..

http://www.youtube.com/watch?v=ozd5KKv15sE

Namaste...  El Rey always.. 

2/2/17

Warm up with joint mobility, dynamic movement, and foam roller...  Today is Ground Hog day.. Great way to start will be with a killer strength training session.  3 movements. Dead lifts, squats and burpees. This will certainly wake up your central nervous system and posterior chain.  You can use kettlebells, dumbells or barbells for this training session.

3 Rounds

15-10-5 reps
Dead lifts
Burpees
Squats

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

2/1/17

Warm up today with joint mobility, dynamic movement and foam roller.  5x5s today with body weight.  Very lo-tech but challenging.  So really warm up those shoulders, low back and hamstrings...

20 minutes amrap

5 burpee broad jumps
5 back extensions with 45lb plate or use a kettlebell of your choice
5 box jumps
5 pull ups
5 dips

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