8/31/17

Begin today with joint mobility, dynamic movement and foam roller.  This is the link for part 2 of joint mobility by Steve Cotter. http://www.youtube.com/user/IKFFChannel?blend=1&ob=5#p/u/0/tX1j54A1A6M  This is really an essential part of the workout.  DON'T skip it.  

5 rounds  w/ alrap

2 minute jump rope (If you "can't" jump rope, use the time to practice and get better.  If you don't have a jump rope, get one.  Substitute jumping jacks if you have no jump rope)

10 TRX rows
10 TRX 1 legged squat
10 TRX push ups
10 TRX knee tucks
10 TRX curl / tricep extension

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

8/30/17

Yesterday we hit it pretty hard.  Today will be no exception.  Warm up with joint mobility and dynamic movement and just let that flow into today's workout.  Today we are going to do 5 you love (or don't mind so much) and 5 you hate..  These are all body weight exercises. You can choose any ones that you would like.  So write down as many as you can think of, and then pick out 5 and 5.
Here is my 10.  Do 10 reps of each. Try and do 5-10 rounds w/alrap.

Love:


push ups
squats
burpees
sit outs
pull ups 

Hate:

lunges
box jumps
cossack squats
dips
back extensions

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

8/29/17

Warm up with joint mobility, dynamic movement and foam roller. Today we are going to hit an AMRAP circuit.  Simple effective and brutal kitchen sink session.  25 minutes go as hard as you can.  Rest if you need to but get right back to it.  Full body go.

25 Minutes AMRAP 

1 15 foot rope climb or 15 bent over row
3 tire tosses or 5 power cleans
10 Bulgarian Bag spins 5L/5R or 10 plate halos
25 yd sprint
10 heavy hand to hand swing
10 tactical lunge

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

8/28/17

Today, begin with joint mobility and dynamic movement.  I am mixing it up today, and am heading to the dungeon for a heavy bag workout.  I am by no means a good boxer, but I love punching the heavy bag.  It is a great alternative workout forcing you to utilize different muscle groups as well. 

10 rounds:

1 minute round of punching/kicking/kneeing/elbowing the heavy bag. If you don't have a heavy bag, you can shadow box, or use resistance bands and punch for 1 minute.

2 Turkish Get Ups L/R

No rest.

          Cool down, have a nice day.

8/27/17

SEAL Sunday # 237.. 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... 

8/26/17

Warmup with joint mobility, dynamic movement, and foam roller..  We will be utilizing the Bulgarian Bag & kettlebells. Complex of several movements to create 1 rep. Try and get as many reps as possible within the allotted time frame.  Get good and warm, and get after it.

15 minutes
Try and get as many reps as possible.
Take rest as needed.. (You're going to need to rest.. )




1 Rep =

1 SCDL 
2 BB Snaps
3 BB Thruster
4 Swings
5 Push-ups

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

8/25/17

Yoga.. Lower back and hip stretches with Sarah Beth..

https://www.youtube.com/watch?v=K8SD47gLB-I

Namaste.. El Rey always.. 

8/24//17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the hill.  A mix of hill sprints and kettlebell exercises with a rope climb / calisthenic finisher.  This is a great mental test as well as a great conditioning training session.  Your kettlebell movements are actually active recovery from the sprint.  Get loose and get after it today..

10 rounds

30 yard hill sprint
2 windmill L
2 windmill R
5 kettlebell thruster L
5 kettlebell thruster R

5 rounds

rope climb
10 clap push-ups
10 toes to bar

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

8/23/17

Warm up with joint mobility and dynamic movement.  Today we are going to hit the legs and also get our heartbeat going.  Mixed together will be small circuits for strength, explosiveness, and endurance.  Make sure you are hitting your foam rollers and doing a really good dynamic warm up prior to beginning. Here we go..


Set 1

5x5 Log front squats
20 split jumps
100 jump rope skips

Set 2
5x5 Weighted back extensions
20 ski jumps
100 jump rope skips

Set 3
5x5 Ukrainian dead lift w/ kettlebell
10 45lb bar snatch
100 jump rope skips

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

8/22/17

Warmup with joint mobility, dynamic movement, and foam roller.  Lots of volume today.  Focus on making each rep count.  These high volume training sessions serve two fold.  Strength and conditioning all boiled into one workout.  Have a great sweat.


24-18-12-6 rep ranges

Sit outs
2 handed swings (heavy)
Push ups
Frog hops
Goblet shoulder press
Single Kettlebell front squat 12/12, 9/9, 6/6, 3/3

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

8/21/17

Today, as always, begin with a good warm up of joint mobility and dynamic movement.  We are going to do a quick circuit today.  I have an airdyne bike, but if you don't, you can sprint on the street, use a regular bike at the gym, or do tuck jumps.  Be creative.  You want to blast for 30 seconds as hard as you can.



10 Rounds

30 second Airdyne sprint
3 heavy dead lift
10 fitball smashes
5 chin ups
10 fitball spins

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

8/20/17

SEAL Sunday # 236.. 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.. 

8/19/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell/Bodyweight/BB complex.  Multiple rounds of singles and doubles. Very little rest.  Work through each round, don't break form for speed.  Sucky form.. Sucky results.  Focus..

5 Rounds

20 swings 10L/10R
20 jerks 10L/10R
20 BB spins 10l/10R
20 push-ups
20 full body crunch

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

8/18/17

Yoga with Lesley Fightmaster..

https://www.youtube.com/watch?v=sYquoVzxl4I

Namaste.. El Rey always.. 

8/17/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be hitting a circuit with the sled, sledge, ropes and kettlebells.  Great conditioning circuit.  Time to start building the conditioning up along with the strength.  Enjoy..

Multiple rounds

30 seconds of work 10 seconds rest

Sled push/pull
Sledge Smash
Ropes
KB Farmer's carry
KB Clean and Jerk
Dips

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

8/16/17

Warm up with joint mobility and dynamic movement.  Simple circuit today. Try and make each round count, also take rest as needed. Focus on form and quality reps as opposed to speed.  Get it done, 1 rep at a time.

10 rounds

100 Jump Rope
10 Snatch 5L/5R
10 Lunge
10 Dog Pee Knees to Elbow 5L/5R
10 1 arm bent over row 5L/5R

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

8/15/17

Warm up with joint mobility and dynamic movement.  Today we are going to hit the EL Diablo 6 round workout.  It is a challenging full body go.  EL D constantly changes the movements, and today, this is what his devious little mind has returned.

6 rounds w/ alrap (as little rest as possible)

6 Burpees
6 HEAVY SCDL
6 Kettlebell Dips 
6 HEAVY Swings 
6 Hi-Pull / Catch / Squat (moderate)
6 Sit-out 

Cool down, have a nice day...   

8/14/17

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.

8/13/17

SEAL Sunday # 235.. 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.. 

8/12/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit of Bulgarian Bag and Kettlebell 10s.  Try and go a bit heavier with your kettlebell today.  It is a full body circuit designed to keep your heart pumping and burn out that fat..

10 sets of 10 reps each

2 Handed Kettlebell swings
Bulgarian Bag Thrusters
10 Push-ups

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

8/11/17

Yoga with Tim.. Total body vinyasa flow..

https://www.youtube.com/watch?v=08n7Sxqgww0&t=1160s

Namaste.. El Rey always... 

8/10/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM training session.  Evens and odds for 16 minutes.   Two separate challenges for each segment.  Get warmed up and get after it.

EMOTM

Odd:
8 Kettlebell Jump Squat
5 Hi pull / Catch / Squat
6 Plank Jacks

Even:
5 BB Burpees
5 Snap Downs
10 Spins 5L/5R

Feel free to add reps to make it more challenging

Extra:

3 sets of Max Dips
3 sets of Handstand Holds

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

8/9/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength circuit with a touch of conditioning.  Have to get the heart pumping to simulate match conditions.  This helps keep the sweat going.  Make sure you're good and warm and hit it.

5 Rounds
6 Hex Bar Dead Lift
8 Chest to bar
5 Box Jump
25 yard farmer's carry (heavy)
25 yard sled push (heavy)

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

8/8/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to go back to basics and hit some 2 minute drills.  This is based off one of the first training videos I ever watched called the Art of Strength by Anthony DiLuglio.  Simple concept.  Pick several single arm kettlebell movements, and set your timer and go continuously for 2 minutes.  This is a great way to work on form and technique through repetition.  Make sure that you're using the appropriate weight for the time that you're working.  This is a limited rest training session...

2 minutes on / 30 seconds off
Swings
Cleans
1 arm rows
Lunges
Triple crush
Russian twist / sit-ups
Front Squats
Jerks
One legged dead lift
Snatch

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

8/7/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to the dungeon and hitting a simple effective strength and conditioning session.  Two exercises.  Turkish Get Ups for strength, stability, and balance, and burpees for conditioning .  We are going to do it in ladder form up to 10.  Just one set, believe me, that'll be plenty reps..

1-10
Turkish Get Ups / Burpees
1 TGU L/ 1 TGU R / 1 Burpee
2 TGU L / 2 TGU R / 2 Burpee
Etc..

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

8/6/17

SEAL Sunday # 234.. 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.. 

8/5/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a doubles training session with the tabata time sequence.  4 movements utilizing double kettlebells for 20 seconds of work and 10 seconds of rest for 8 sets. Do them in sequential order i.e. set 1 squats, set 2 double swing, set 3 SCDL, and set 4 jerks.. for 8 rounds.. Total of 32 sets.

Moderate weight.  This is a ton of volume..

20 seconds / 10 seconds off for 8 rounds

Double Front squat
Double Jerks
Double Swing
SCDL

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

8/4/17

Yoga with Brett Larkin.  Hip opening flow..

https://www.youtube.com/watch?v=3Ky79X4S_Z0

Namaste.. El Rey always.. 

8/3/16

Warmup with joint mobility, dynamic movement, and foam roller.  Let's start the weekend off right with the EL D Card Flip.  This is going to be a BB 52 flip.. Pick 4 exercises and match them with a suit in the deck of cards.  Numbered cards = match the number of reps, Face cards = 10 reps and Aces = 11 reps.  It's pretty simple, but really effective.

EL D Card Flip

BB Jump Squat
Push-ups
BB Press
BB Snapdown

Ace #1 100 Flutter Kicks
Ace #2 100 Plank Jacks

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

8/2/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight training session.  These can be the hardest ones sometimes. After several days of hard weight training and conditioning, it is a good break as well.  Make sure that you are working for quality reps. Not crappy speedy ones.. No benefit to lousy form.. So focus on fighting through the fatigue.. If you have to stop, and rest and then continue fine.. Get after it..

10 Rounds

8 chest to bar
10 crossover push ups http://www.youtube.com/watch?v=QstWUkc4KyE
12 deep Cossack squats
14 chair dips
16 knees to chest
20 jump squats

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

8/1/17

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit an AMRAP kettlebell training session.  Single kettlebell is all that is required.  Focus on form and getting quality reps each set.  "Slow is fast and fast is slow".. Don't skimp on your warmup.. Smash out those sets.

15 Minutes AMRAP

5 sumo / upright row
5 goblet press
5 swing L
5 swing R
5 snatch L
5 snatch R
20 hi-knees

Extra:

5 Rope climbs

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