10/31/17

Happy Halloween!! Today, it is only fair that we give the El Diablo 666  workout a go.   This workout consists of 6 reps of 6 exercises for 6 rounds.  We will be using the Bulgarian Bag for them.  It is fast and furious but very effective.  Begin with joint mobility, foam roller, and dynamic movement.  Then get after it..

6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics

Snap downs
Over head squats
Good mornings 
Arms throw
Upright rows
BB burpees

It may not look like much, but this will put it on you...

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

10/30/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a multiple round strength and conditioning circuit.  It'll get your heart pumping and your muscles pumped.  Full body go, so get a good warmup and get after it..

10 Rounds

5 baseball pull-ups
6 kettlbell cleans
7 burpee box jumps
8 heavy lunge 4L/4R
9 dips
10 ab wheel

rest as needed in between rounds 

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

10/29/17

SEAL Sunday # 246.. 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.. 

10/28/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 12 AMRAP training session utilizing kettlebells and Bulgarian Bags.  2-4-6-8 rep range.  Every time you need to take a "rest", make it active recovery.. (jog in place, sit-ups, jumping jacks..).  The cap is 10 rounds.. So if you finish 10 rounds in less than 15 minutes, job well done...

12 Minute AMRAP

2 Heavy SCDL
4 Heavy BB Snap Downs
6 Heavy Double Jerk
8 Heavy BB Jump Squat

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

10/27/17

Yoga with Adriene... Concentration and Mental Focus..

https://www.youtube.com/watch?v=xe3D7vKvtok

Namaste... El Rey always.. 

10/26/17

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
push up
double snatch (light/moderate)

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

10/25/17

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.

5 Rounds

2 minute heavy bag (punch, kick, knee, elbow)
10 stability ball knees to chest 
10 walking lunges
5 SCDL

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

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

10/24/17

Warm up with joint mobility, foam roller, and dynamic movement.  Today is another kettlebell / body weight circuit.  Push ups, thrusters, snatches, and squat thrusts.  It is another good strength and conditioning work out. 2-3 rounds.  Give yourself a few minutes break in between sets.  Try and up your weight.. Push yourself.. Get after it!!

2-3 rounds

5 burpees
15 snatch L
5 seal push ups
15 snatch R
10 seal push ups
15 thrusters L
15 seal push ups
15 thrusters R
5 burpees 

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

 

10/23/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today is very simple.  Run..  Just Run.. Break it up anyway you'd like, but get those legs going.  Get that heart pumping.  Distance, sprints, hills, and flats use all types of terrain to improve your cardiovascular stamina.  Enjoy..

1/2 mile run
5 hill sprints
1/2 mile run
5 ladder sprints
1/2 mile run
5 hill sprints
5 ladder sprints

finisher: 5 rope climbs

back bridges, splits, headstands, and handstands

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

10/22/17

SEAL Sunday # 245.. 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.. 

10/21/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix kettlebell and bodyweight strength, volume, and endurance all together in the blender.  This is what came out below.  Challenging kettlebell work set and 2 minutes of bodyweight conditioning.  Today, use a challenging weight.  Push yourself.  That said, don't sacrifice form to step up.  Form first always.  Get after it!!


40 clean and jerks 20L/20R
1 minute ski jumps (side to side)
1 minute body weight squats

40 snatch 20L/20R
1 minute gorilla jacks
1 minute bicycle crunch

40 lunges 20L/20R
1 minute high knees and butt kicks
1 minute squat thrust

40 row 20L/20R
1 minute mountain climbers
1 minute power jumps

50 single arm swings 25L/25R
1 minute jumping jacks
1 minute cossack squats

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

10/20/17

Yoga with Rachel.. Bow Pose and Core Strength..  Sneaky tough..

https://www.youtube.com/watch?v=syXAS0F1N8I

Namaste... El Rey always.. 

10/19/17

Warmup with joint mobility dynamic movement and foam roller.  Today we are going to hit a HIIT training session where we mix kettlebells and the Bulgarian Bag.  20 seconds of work with 10 seconds of rest in an AB format.  This is going to be a push/pull circuit.  Get the cobwebs out and get after it.

20 seconds on 10 seconds off
Each couplet is 4 rounds

Press w/ Bag
Hi-Pull / Sumo

Push-ups
SCDL (moderate)

BB Alternating Reverse Lunge
Kettlebell triple crush (moderate)

BB OH Squat
Kettlebell snatch 2 rounds L 2 Rounds R

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

10/18/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today is Uncle John's and Tayler's birthday!!  Whats the best way to do a ton of burpees? Ladder sets!!  Plus a birthday bonus of everyone's favorite..  Sitouts and swings!!  Simple climb up the ladder.  Enjoy..

1-10
Jump Squats
Chest to Bar RowsBurpees

2-4-6-8-10-12-14-16-18-20
2 Hand Swing
Sit-outs

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

10/17/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate Bells, Bulgarian Bags, and Bodyweight.  Should be a good sweat.  So make sure that you're good and warmed up, and get after it today.

3 Rounds

10 kettlebell dead snatch 5L/5R
20 Bulgarian Bag spins
20 Push-ups
20 Bulgarian Bag spins
30 Snap downs
20 Bulgarian Bag spins
40 Squat / front kicks
20 Bulgarian Bag Spins
50 Swings
20 Bulgarian Bag Spins

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

10/16/17

Warm up with joint mobility, foam roller, and dynamic movement.  Today is a super simple workout.  Just two movements. Turkish get ups and suit case dead lifts.  It is a great full body workout, plus a little extra for the posterior chain.  Make sure that you hit the foam roller after you are finished as well.  This is sneaky hard. 

15 minutes amrap 

2 TGUs L
2 TGUs R
6 SCDL

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

10/15/17

SEAL Sunday # 244.. 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.. 

10/14/17

Warm up with joint mobility, foam roller, and dynamic movement.  After several days of pounding on the joints with kettlebells and weights, we are going to do a Bulgarian Bag and body weight day.  EL D card flip style.  Simply get a deck of cards pick 4 exercises, and go.  Face cards are 10 reps, aces are 11 reps.  Jokers are 100 reps in a row.. So beware the Joker...  It is a great workout developed by people behind bars.. So get a good warm up and get going!

EL D card flip..

Push-ups
Jump Squat
BB Snap Down
BB Thruster

Joker #1
Hi-Knees
Joker #2
Squat thrusts

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

10/13/17

Yoga.. Power twists with Katie..

https://www.youtube.com/watch?v=4b9nI7qs82k

Namaste.. El Rey always... 

10/12/17

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..

10/11/17

Warm up with joint mobility and dynamic movement.  Make this an extended warm up.  You really want a sweat going today.  We are going to do a strength day.  Short reps, longer rest, and multiple sets.  Just the basics.  Only 2 exercises.

Run 1/2 mile



9 sets of 3 for each exercise
1st 3 sets moderate weight, 2nd 3 sets increase by 10-15 pounds, 3rd 3 sets challenging weight.

Barbell Power clean
Barbell Back or Front Squat


Run 1/2 mile



These exercises can all be performed with dumbbells or kettlebells as well.

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

10/10/17

Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a single movement EMOTM training session using kettlebells, Bulgarian Bag and bodyweight.  Each movement will be a certain number of reps.  If you complete the reps in less than a minute, you get to rest.  If you don't, then you head directly into the next movement.

3 Rounds

Minute 1
20 Spin / Arm Throw Combo
Minute 2
30 Alternating Kettlebell Rows
Minute 3
40 BB Jump Squats
Minute 4
30 Sit-Outs
Minute 5
20 Reverse Kettlebell Lunge

Hand stand holds, back bridges, splits

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

10/9/17

Warm up with joint mobility, foam roller, and dynamic movement. Since I cannot stand running, I have to break it up this way.  It is one of my personal favorites. Very simple, and very effective. 2 miles broken up into 8 1/4 mile runs followed by body weight squats and push ups. Believe me, this will be one the hardest two miles you run.

4X
Run 1/4 Mile
50 bodyweight squats

4X
Run 1/4 Mile
25 SEAL push ups

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

10/8/17

SEAL Sunday # 243.. 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.. 

10/7/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight and Bulgarian Bag circuit.  Timed sets and time to switch positions. Simple multi-round circuit.  Get after it..

3 Rounds and then switch up movements.. Bulgarian Bag, Bodyweight, & Rope movements only..

3 Rounds

30 seconds on / 10 seconds off

Ropes
BB Snaps
Plank up-downs
BB hi-pull
BB Step ups
Burpees

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

10/6/17

Hatha yoga hip opener with Melissa.. Definitely challenging..

https://www.youtube.com/watch?v=xi8nrquygzU

Namaste.. El Rey always.. 

10/5/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a  Bulgarian Bag Training session.  Power and conditioning all rolled into one.  Timed sets of as many reps as possible during each segment.  These mini workouts or "matches" mimic actual competition conditions.  Especially with the bag. So get a good sweat going and get after it.  The timing is up to you.  We are going to go for 2-3 rounds of 3 minutes per period.

Period 1

5 reps burpee tuck jumps
10 reps of donut swings 
10 push ups on the bag

Period 2
30 high knees with bag on your shoulders
10 spins left
10 spins right
10 bent over rows

Period 3
10 snap downs
10 BB halos
10 jump squats
10 arm throw

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

10/4/17

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 sprawls
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.. 

10/3/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 22-16-10-4 single arm kettlebell session.  Lots of volume.  Lots of sweat.  Make sure that your getting a good warmup as the weather begins to get a bit colder.  Enjoy..

22-16-10-4 Rep range

Slalom Mountain Climbers
Reverse  Lunge / Press Combo L (11-8-5-2)
Reverse Lunge / Press Combo R (11-8-5-2)
Swings

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

10/2/17

Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a bodyweight blaster.  Just pick a few bodyweight movements, and jumble them into a circuit that will get your heart pumping and your muscles screaming.  Have fun, mix it up.

10-1
1-10

Dips
Ring Rows
Burpees
Squats
Dragon Lunge
Sit-outs
Push-ups
Sit-ups

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

10/1/17

SEAL Sunday # 242.. 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..