3/31/17

Yoga with Adriene..  Yoga when you're tired.. 

https://www.youtube.com/watch?v=4nbfvTXGSmA&list=PLv8gWcnQa5_0taWKz5AvLPfKfuYmbXmq1

Namaste.. El Rey always.. 

3/30/17

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 20 reps of any ab exercises of your choosing

Snap Downs
Spin / Arm Throw combos 
Thrusters

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

3/29/17

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..

3/28/17

Warm up with joint mobility, dynamic movement and foam roller. Strength and endurance are the name of the game this morning.  After a great run workout yesterday, more back to basics training.  Simple kettlebell/push up workout.


2 Rounds

10 OH squats L
10 push ups
10 OH squats R
10 jump squat
12 swing L
10 push ups
12 swing R
10 jump squat
14 jerks L
10 push ups
14 jerks R
10 jump squat
16 snatch L
10 push ups
16 snatch R
10 jump squat

50 sit ups

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

3/27/17

Warmup with joint mobility, dynamic movement and foam roller.  Today I'm just going to get a good sweat going and hit the pavement for a timed 5k run.  Under 23 minutes for the run is my goal.. Follow that up with some body weight movements.

Run timed 5k
50 pullups
100 push ups
200 situps

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

3/26/17

SEAL Sunday # 217.. 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.. 

3/25/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a you go / I go training session.  15 minutes on the clock with a partner.  Kettlebell and bodyweight training.  Great strength, conditioning, and mobility training session.

15 minutes you go / I go

3 L/R Swing/Hi-Pull/Snatch
5 Squat Thrust
10 Full Sit Ups

25 yards of burpee broad jumps
25 yards of frog hops
25 yards of right foot hops
25 yards of left foot hops

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

3/24/17

Yoga for tired legs with Adriene..

https://www.youtube.com/watch?v=2137wAXvufE

Namaste.. El Rey always.. 

3/23/17

Archived crusher today.. Warm up with joint mobility, foam roller, and, dynamic movement.  Today we are going to use the Bulgarian bag.  I have broken each segment up into segments of 5 minute work periods and 1 minute rest for 5 rounds.  Great grip, strength, power, and cardiovascular workout today.

 5 minutes on / 1 minute off
Perform each exercise series until the time expires 

Period 1 
15 snap downs
20 scorpion lunge (10L/10R)
25 press  

Period 2
30 spins (15L/15R)
15 push ups
20 sit ups

Period 3
20 hi-pulls
15 reverse curl
30 Cossack squat

Period 4
25 hammer curls
15 good mornings
15 jump squats

Period 5
10 thruster
10 snap/ donut swing combo
20 split jump

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

3/22/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old school training session.  Focusing on strength and explosiveness + a little conditioning and footwork.  Make sure you focus on quality reps, not speed.  Push yourself.

5 Sets of 12-10-8-6-4 Reps
Back Squats  (Increase work load as reps decrease)
Ukrainian Dead Lifts 
Upright Row
Shoulder Press
Shrug 

3 Sets  
5 Pop Up Box Jumps
10 Chain Back Extensions 
20 Step ups (10L/10R)
Max calf raise

Tabata set on the Airdyne 

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

3/21/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell / bodyweight combo.  As with all of our training sessions, make sure that you are focusing on form rather than speed.  Shitty reps = injury and lousy results.  Make sure that you're locked in and get after it..


15 minutes AMRAP 

10 Swing
10 Sit-out 5L/5R
10 Press 5L/5R
10 Split jump 5L/5R
10 Hi-pull / catch / squat
10 Push-up

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

3/20/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are just going to hit the pavement for some road work.  Bust out a few sprints and rip some sled work.  Get loose and warmed up then hit the road.

1.5 Mile Run
5 40 yard sprints
5 20 yard sled pushes (No sled? 20 yard heavy farmer's carry)
1.5 Mile Run

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

3/19/17

SEAL Sunday # 216.. 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.. 

3/18/17

Warmup with joint mobility, dynamic movement, and foam roller.  We are going to hit 4 exercises for 1 minute each to increase work capacity.  Multiple implements in use today.  5 rounds on the clock 1 minute rest in between sets.  20 minutes of total work.  Get after it..

1 minute each for a total of 20 minutes

2 handed leg driver  https://www.youtube.com/watch?v=kmbh2dS51OY
Bulgarian Bag reverse lunge
Double kettlebell thruster (moderate)
Bulgarian Bag Snapdown

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

3/17/17

Warm up with joint mobility and dynamic movement.  As today is the feast day of St. Patrick, we will honor Ireland's most famous patron saint by doing the St. Patrick's Day 17. (Brigid of Kildare and Colmcille are also formally recognized as patron saints as well.)  It will be difficult, much like when he was captured from Wales by Irish raiders and taken as a slave  to Ireland, where he lived for six years before escaping and returning to his family. So put on your green workout attire, and have a Guinness in the fridge for later and get after it.

17th of March
26 counties in Ireland
6 counties in North Ireland

17 sets of 17 different exercises
32 reps per set

1 squat thrust
2 sumo squat
3 upright row
4 swings
5 press (16L/16R)
6 SCDL
7 sit out (16L/16R)
8 lunge (16L/16R)
9 halo (16L/16R)
10 seal push up
11 hi-pulls (16L/16R)
12 cleans (16L/16R)
13 mountain climber 
14 russian twist (16L/16R)
15 crunch
16 snatch (16L/16R)
17 bottom up thruster

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

3/16/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT a Bulgarian Bag, Kettlebell, Bodyweight and Airdyne bike circuit.  Several stations to increase conditioning and strength.  Remember lousy reps, lousy results.  Don't dog it, but speed reps aren't the goal.  Focus on pushing your conditioning and strength.

3 sets of 5 Rounds

30 seconds work / 10 second switch

Airdyne
BB Front raise / squat combo
SCDL
Snap Downs
Fitball Smash

*You can alter the exercises after you finish your 5 round set.

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

3/15/17

Warmup with joint mobility, dynamic movement, and foam roller. Simple today. Pick your favorite training exercise and your least favorite training exercise, and put them together in a combo. We all need to work on our weaknesses to really improve.

Snatches and Over Head Squats are mine.
Need to work on OHS flexibility and strength

5 Rounds
30 snatches 15L / 15 R
12 OH Squats (moderate weight) 6L / 6R

Take rest as needed

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

3/14/17

Snow Day in the Northeast.. Be safe...

Warmup with joint mobility dynamic movement and foam roller: Today we are going to hit a quick body weight blast.

5 Rounds

50 jumping jacks
40 squats
30 push-ups
20 sit-ups
10 pull-ups
5 burpees

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

3/13/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and conditioning circuit.  Three simple movements that pack a big punch.  Couple them together with multiple rounds, and you have a brutal strength circuit.

5 rounds

10 double kettlebell dead cleans
10 burpee broad jumps
10 swings

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

3/12/17

Happy Birthday Nicole!!
SEAL Sunday # 215.. 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.. 

3/11/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a doubles training session.  Two kettlebells utilized in a short rep circuit for multiple rounds with little rest.  Make sure you're waking up that spine.  Enjoy.. Moderate weight..

6 rounds of 6 reps

6 SCDL
6 See-Saw Row
6 double swing
6 double clean
6 double jerk
6 Rack lunge

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

3/10/17

Fightmaster yoga.. Yoga for strength..

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

Namaste.. El Rey always.. 

3/9/17

FIST MYSTERY WORKOUT DAY..  Show up and find out what is on the agenda...  Warmup with joint mobility, dynamic movement, and foam roller.  Make it fun and challenging.  Enjoy..

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

3/8/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the pavement.  Map out a course of a 1/4 mile and get ready for a run/lift circuit.  If you have access to a treadmill, you can utilize that as well.  Push yourself.

4 rounds

Run 1/4 mile
20 high pulls 10L / 10R
5 dead hang pull-ups 
20 push ups
10 chest to bar
10 ab wheel 

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

3/7/17

Warm up with joint mobility and dynamic movement.  Focus on the lower back and hamstrings.  Today we are going to focus on clean and jerks.. Heavy, medium, and light done for reps and sets with a body weight exercise thrown in there to keep you focused.  C & J is a great exercise to perform if you don't have a ton of time to work out.  It is a full body exercise from your toes to the top of your head..

Heavy, medium, light

5 sets

3 heavy L/R
3 sit outs
6 medium L/R
6 sit outs
9 light L/R
9 sit outs

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

3/6/17

Warm up with joint mobility foam roller and dynamic movement.  Quick body weight circuit today followed by a short 1/2 mile run.  Make sure that your form doesn't break down just to get through it.. Focus on doing strong good reps.

20 minutes amrap

12 ring rows
5 tuck jumps w/ 20 kgs kettlebells
8 ab wheel
10 push ups
50 jump ropes

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

3/5/17

SEAL Sunday # 214.. 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.. 

3/4/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Onnit Academy Primal Challenge.  The video posted suggests max reps per exercise, but I am going to tweak it and time each movement rather than counting reps.. Just makes it easier for the group, especially the early crew.. ;-).. https://www.youtube.com/watch?v=TvCOVw2EuWQ

2 Rounds

1 Minute of work each movement.. No rest in between sets..  Go for max reps.. Take 2 minute break in between rounds

Deadlift

Swings

Goblet thrusters

Bent over row (see video)

Push-ups

Burpees

Extra:

15 L/R Heavy Single arm LCCJ
Back bridges and splits 

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

3/3/17

Morning flow with Lesley Fightmaster..

https://www.youtube.com/watch?v=NC7dZcdmL5I

Namaste... El Rey always.. 

2/2/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag circuit.  These sessions are great to up your conditioning, flexibility and mental fortitude.  We will be incorporating my new favorite conditioning tool, the Suples FitBall.  10-15 slams with the ball and it feels like you ran a 50 yard sprint.  Worth investigating...

3 Rounds

30 seconds on 10 seconds off

Snapdowns

FitBall Slams

Squats

Spins L/R

FitBall Swing/Squats

Press

BB Burpee

FitBall Snapdowns

BB Arm Throw

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

3/1/17

Warm up with joint mobility and dynamic movement.  Today we are going to just use body weight and the airdyne bike.  If you don't have access to an airdyne bike, jump rope or jumping jacks are a good substitute. This is another great conditioning workout, and also a great mental test.....

20 minutes amrap

 30 second airdyne

50 Cossack squats
40 Hip Lifts (20L/20R)
30 Sit Outs(15L/15R)
20 Push ups
10 Split jumps

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