5/31/17

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..

5/30/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we concentrate on strength and conditioning.  Multiple rounds in an ascending rep format and a sprint just to get your heart pumping a bit.  Force yourself to work through the fatigue and up on to the next level in your strength and conditioning.

8 rounds

5 burpees

10 jump pull ups
20 push-ups
30 swings 15L/15R
40 flutter kicks
Sprint 25 yds

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

5/29/17

Today we honor those men and women that currently protect our freedom.  Those who have fallen protecting our freedom.  Those who have served to protect our freedom.  We will put ourselves in an uncomfortable situation.  One where you will question, "Why are we doing this?"  It is then that you need to think about the person next to you.  Inspire them with your effort.  Inspire them with your desire to help the team by helping themselves.  Push through the mental "I can't" hurdle in your life, and be your best you.  Please take the time and watch this speech by Admiral McRaven.  Remember, "Don't ever ring the bell."

https://www.youtube.com/watch?v=pxBQLFLei70

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

5/28/17

SEAL Sunday # 224.. 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...

5/27/17

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit a training session from one of my mentors Ken Blackburn.

"Here is a challenging, straight forward and applicable circuit I put together for my MMA, BJJ and Kettlebell Sport folks.

Sprawl + Deadlift - 10 reps
Bulgarian Bag Spins - 10 reps (5 per side) 

*Complete for a continuous 5 min set. Rest 1-2 min and repeat for 2-3 sets.

Mitch demonstrates the above with 2 x 32kg kettlebells and a 50lb Bulgarian Bag. 

Involves multiple movement patterns at a high heart rate while simultaneously targeting shoulder/thoracic mobility."

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

5/26/17

Yoga with Candace... 

https://www.youtube.com/watch?v=j1PflBCdRRQ

https://www.youtube.com/watch?v=E1OMyW05No0

Namaste.. El Rey always... 

5/25/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to have a bit of fun training.  Everyone enjoys the grab bag circuit.  Its very simple put 10-20 different exercises down on paper, and throw them into a bag.  Pick out 5-10 and you have your circuit.  You can do it for reps or for time.  Make sure that you are equitable between your strengths and weaknesses.  Always put several movements in there that you struggle with mentally and physically. So for sure there will be OH squats in mine... Have some fun and have a great training session.

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

5/24/17

Warmup with joint mobility dynamic movement, and foam roller... Today we are going to hit a workout my friend showed me in Muscle and Fitness.  It is based on a crossfit wod.  It combines three power movements : dead lift, clean, and push press.  The FIST variation will be done with kettlebells in lieu of the barbell version in the magazine.  It looks like a brutal test.. Here is the link to the article http://www.muscleandfitness.com/training/routines/crossfit-wod-fight-finish It should be fun.  I also added a kick in the butt at the end with the thrusters.  Once you begin the round, the bells can't leave your hands.

5 rounds

12 See Saw Row
9 Double Kettlebell Cleans
6 Double Push Press
3 Thrusters
100M run

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

5/23/17

Happy Birthday to our CEO Susie!! 47 Birthday Burpees!! She is the person behind the scenes that makes everything go.. The boys and I would be lost without her.  We are supremely blessed.

Warmup with joint mobility, dynamic movement, and foam roller.

47 Burpees

5 rounds

10 tuck jumps
20 Push ups 
30 Hip lifts 15L/15R
40 Air Squats
50 Flutter Kicks

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

5/22/17

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.. 

5/21/17

SEAL Sunday # 223.. 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.. 

5/20/17

Warmup with joint mobility, foam roller, and dynamic movement. We are going to hit a HIIT training session today.  Tabata style timing with kettlebells, and the BBB.  These two implements together form a great strength and conditioning duet.  All sets are 8 rounds with 20 seconds of work and 10 seconds of rest.

20 seconds on / 10 seconds off

BB Snap downs
Kettlebell squat thrust hi-pulls
Kettlebell snatch L
Kettlebell snatch R
BB twists
Kettlebell jerk L
Kettlebell jerk R
BB Spin / Hi-pull combos

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

5/19/17

Yoga with Lesley Fightmaster.. Strength and flexibility

https://www.youtube.com/watch?v=EeK_jCo1nKY

Namaste.. El Rey always.. 

5/18/17

Warm up with join mobility, foam roller, and dynamic movement. Work on hips, forearms, and lower back specifically.  The BB taxes those three areas the most.  When you feel ready , get after it..

20 minute go amrap (as many rounds as possible)

20 spin / arm throw combos 10L/10R
30 lunges 15L/15R
15 upright row (with top handles)
10 halos
20 split jump / snapdown combos

Finish:
2 minute BB burpee challenge

 

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

5/17/17

Warm up with joint mobility and dynamic movement.  Today is going to be a mix of body weight, kettlebells, and cardio.  A kitchen sink like workout.  We are going to put them into the belnder and see what we come up with today.  One thing is for sure, we will be working hard.

5 rounds

1 minute jump rope
30 kettlebell lunges
10 star jumps
20 kettlebell hi pulls
10 seal push ups
10 triple crush
10 knees to elbows

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

5/16/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper.  Just one set of multiple reps without stopping and getting after it.  Push through it.. Early stages of a tough week of training.  Time to start off the week right!!

1 Round

50 Swings
5 Burpees
40 Jerks 20L/20R
5 Squat thrust
30 KB Jump Squats
5 Burpees
20 Sit-ups
5 Squat thrust
10 Snatch 5L/5R
5 Burpees
20 Sit-ups
5 Squat Thrust
30 KB Jump Squats
5 Burpees
40 Jerks 20L/20R
5 Squat Thrust
50 Swings

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

5/15/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5 round  blast.  Speed is not the goal as usual.  Quality reps = quality results.  Push hard and make each one count.

5 rounds

10 tuck jumps
20 Push ups 
30 Hip lifts 15L/15R
40 Air Squats
50 Flutter Kicks

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

5/14/17

SEAL Sunday # 222.. 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.. 

5/13/17

Warmup with joint mobility, dynamic movement, and foam roller.  Gloomy rainy Saturday..  We are going to hit a 5 round full body tilt.  Try and get after it with as little rest as possible.  Make sure that you're focusing quality reps rather than speed.  "Slow is fast and fast is slow.."  Enjoy..

5 Rounds

10 reps of each movement

Hand release push up
Leg lift
Strict seated KB shoulder press (moderate weight no cheating stay strict) 5L/5R
KB pullover
Goblet squat
Split jumps
Squat thrust sit-out combos 5L/5R
One Arm row 5L/5R

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

5/12/17

Yoga with Brett..  Yoga for stiffness and flexibility..

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

Namaste.. El Rey always.. 

5/11/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag and Battling Ropes combo.  Several sets of 1 Bulgarian Bag movement followed by a turn with the ropes.  This is a great core/grip/endurance/strength training session.  Very simple in design.  Use your timer and work for 20 seconds and rest for 10 seconds.  Similar to a tabata protocol, but it is an effective way to work with a large group and get tons of reps.

Ropes
Spins
Arm Throws
Clean and Front squat
Hammer Curls
Snap Downs

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

5/10/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a short rep strength circuit.  Focusing on shoulders and legs.  Old school body building format with a conditioning twist or two.  So load up the plates and get ready to get after it.

6 Rounds
  
5 Barbell back squat
5 Double kettlebell lunge
5 Box Jump
5 Chain Back Extension
5 Barbell Upright Row
5 Strict kettlebell press

Bridges, head/hand stands, &  wall walks 

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

5/9/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some conditioning with the EL D Card Flip.  It is a simple workout.  Get a deck a of cards,  pick 4 exercises and each card corresponds to the amount of reps you do for that particular exercise. Today we are going to mix in body weight and kettlebells.

EL D Card Flip

Clubs : Swings
Spades : Push-ups
Hearts : Goblet Squats
Diamonds : Kettlebell Press

Joker #1 : 100 Mountain Climbers
Joker #2 : 100 Flutter Kicks

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

5/8/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the streets.  Put on your sneakers, and get out there and run.  Not my favorite thing to do, but a great way to push your cardio, and build endurance.  Enjoy..

Timed 5k

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

5/7/17

SEAL Sunday # 221.. 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.. 

5/6/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today is my Father's birthday.  In his memory, we will use his age, 80, as our bench mark for training session.  One of my favorite AWFisms that has stuck with me through my life is, "Mark, you can't be a cruiser.  You have to be a digger.  Cruisers watch things happen.  Diggers MAKE things happen."  Make it happen today.  Be a digger.

8 Rounds

10 Burpees
10 Swing L
10 Swing R
10 Sumo Squat / Upright Row
10 Sit-ups
10 Push-ups

10 Jerk L

10 Jerk R

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

5/5/17

Yoga with Lesley Fightmaster..  Quads and hip flexors..

https://www.youtube.com/watch?v=ZZAZS4d7KZI

Namaste.. El Rey always.. 

5/4/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the pavement with the Bulgarian Bag.  Simple sequence.  Run with bag on your shoulders, stop exercise, repeat.. This is a great conditioner.  The extra 26 pounds around your neck as you run is just a bonus..

4 Rounds

25 Snapdowns
25 Push-ups
25 Squats
25 Press
Run 1/4 mile

100 Spins
5 Rope climbs

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

5/3/17

Warm up today with joint mobility, dynamic movement and foam roller.  Pick five calisthenic exercises you HATE.  The only way to work on improving is to work on this we don't do well.  I have to work on improving my flexibility and balance.  We all have something to that we need to work on to get better.  So take 5 or 10 minutes and focus on improving your strength, speed, flexibility, stamina, or balance. 

All right, now to get going.  Today we are going to do body weight/kettlebell circuit for 20 mins.

5 box jumps 
10 ab wheel
10 OH squats 5L/5R
24 see saw press 12L/12R
5 burpees


20 minute go.. As many rounds as possible.

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

5/2/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix timed sets of kettlebell movements with body weight movements.  Since we really 1 minute work sets with the kettlebell and 30 second body weight sets.  They will be complimentary exercises similar to a body builders "super set".  The body weight movements will be done immediately after each kettlebell set...

Rounds are up to you.  Heavy 3 rounds Moderate 5 rounds

Swings / frog hops
Squats / split jumps
Snatch / gorilla jack
Row / squat thrust
Clean / scorpion hop

  

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

5/1/17

Warm up with joint mobility and dynamic movement.  Today we are going to hit the clubbells.  They are a great grip building, muscular endurance, and cardiovascular tools.  This is just another odd object to mix up your training, and they can put it on you..

10 reps per hand for 10 rounds

swing
side swing
torch press
halos
shoulder casts
pull over / squats
twists
side snatch
mills
rear lunge flag drive

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