11/30/17

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 (Heavy)
Bulgarian Bag Thrusters (Heavy)
10 Push-ups

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

11/29/17

Warm up today with joint mobility and dynamic movement.  Throw in a few yoga movements as well just for good measure. Slinging steel today.  Barbells if you have access  to them. If not dumbbells or kettlebells are fine.  Just make sure you are using doubles.  Good explosive strength movements followed by conditioning with jump rope.


10 total sets. So go through this sequence twice


5 reps power cleans
1 min jump rope 
5 reps double kettlebell snatch
1 min jump rope 
5 reps back squat
1 min jump rope 
5 reps dead lift
1 min jump rope 
5 reps each side floor wipers
1 min jump rope

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

11/28/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be on the clock utilizing the Tabata protocol in series of strength and conditioning movements.  The theory behind the this timed training is to mimic "game like" situations.  Go for broke, and leave nothing in the tank to up your conditioning levels. 
From Wikipedia:
"A version of HIIT was based on a 1996 study^[8] by Professor Izumi Tabata (田畑泉) et al. initially involving Olympic speedskaters.^[9] The study used 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO₂max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles)."

8 rounds of 20 seconds of work / 10 seconds of rest
step ups
ropes
swings
BB jump squats
medicine ball smashes
frog hop squat thrusts

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

11/27/17

Warm up with joint mobility and dynamic movement.  Today is a simple body weight circuit.  You can do this out side or on a treadmill if you want.  It is a great cardio/conditioning workout.

8 rounds

Run 200m
50 body weight squats
40 bench dips
30 crunches
20 push ups
10 sit outs

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

11/26/17

SEAL Sunday # 250.. 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.. 

11/25/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate training session.  All you need is some space and an appropriate Olympic plate.  Pick a few movements and put them into a quick and effective full body circuit.  This will work your grip, your endurance, and your entire body.  So get after it today!!

5 Rounds

10 Reps each w/ Plate

Thrusters
Halos 5L/5R
Curl
Split Jump / Press Combo 5L/5R
Bent Over Row
Burpees ( Bodyweight only - No Plate ;-) )

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

11/24/17

Yoga.. Yin with Lesley.. 

https://www.youtube.com/watch?v=zKuYhZqDmx4

Namaste..  El Rey always.. 

11/23/17

Happy Thanksgiving!!! Today we work, and then we feast!! Fun, Family, Food, and Football.  It's going to be a great day.. Think about 1 thing that you are thankful for this year, and focus on that during today's training session.  We are going to hit a Bulgarian Bag / Kettlebell team session.  Since historians can't really pinpoint when the first Thanksgiving Day was, we'll wing it. 

1600 reps +21 extra mystery reps = 1621 (roughly the first year of Thanksgiving) 

400
Single Clean and Jerks /
BB Snap Downs

400
Single Arm Row /
BB Hi-Pull 

400 
Reverse Lunge/ 
BB Front Squats

400 
Single Arm Swings /
BB Spins

21
BB Burpees

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

11/22/17

Warm up with joint mobility, foam roller, and dynamic movement. Today we are going to do a simple bodyweight circuit. This is the type of workout that you can do anywhere. No equipment is necessary. Full body workout. No rest..

5 rounds

20 push ups
20 squats
20 jumping jacks
20 full body crunch
20 dips

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

11/21/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag / Bodyweight combo.  I really like incorporating the Bulgarian Bag into any training session.  Probably because its my favorite training tool.  Get warmed up well and get ready to go.  This will be a primer for our annual Thanksgiving training session.


5 Rounds

20 spins L
5 pull-ups
20 spins R
5 chin-ups
20 presses
5 dips
20 snapdowns
5 feet to hands
20 upright row
5 seal push-ups
20 jump squat
5 full sit-ups

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

11/20/17

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 Mile25 sit-ups

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

11/19/17

SEAL Sunday # 249.. 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.. 

11/18/17

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.. 

11/17/17

Yoga with Candace.. Strength and Flexibility..

https://www.youtube.com/watch?v=gQqE3tm7TjI

Namaste.. El Rey always.. 

11/16/17

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.. 

11/15/17

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to to do some high intensity circuit training (HIIT).  It will combine many of the areas that we have been working on this week during training especially hip and hamstring mobility, strength, and flexibility.  It is a 40-20 go for 5 rounds. Get warmed up and HIIT it!!!

5 rounds
40 seconds on / 20 seconds off

Airdyne or row sprint
Ukrainian dead lift
Bosu ball chest press
TRX pistol squat (alternating legs)
 2 handed swing

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

11/14/17

Warmup with joint mobility and dynamic movement.  Today we will be using the deck of cards with the BB.  Pick 4 exercises and flip the card.  Face cards are 10 reps, and aces are 11.  So you should get a total of 13 rounds of the 4 exercises you pick.  This is a tremendous endurance workout.  It is also mental.  Don't let the aces get you down, there are only 4 of them.. El Diablo will be flipping.  So be prepared for his "special" deck.

13 rounds (52 in a deck your last card is how you finish)

Snap downs
Thrusters
Burpees
Donut swings

Finish up with 4 minutes of abs.. 

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

11/13/17

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to change it up a bit and use the clubbells.  They are a great tool, and we haven't busted them out in a while.  Great grip developer as well as another way to stimulate your muscles.

5 rounds
2-3 minute rest in between rounds

20 thrusters
20 pullovers
20 halos (10 R/10L)
20 front swing
20 club crunch

If you don't have access to clubbells, you can do these exercises with a kettlebell, barbell plate, or a dumbbell.

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

11/12/17

SEAL Sunday # 248.. 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..

11/11/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell circuit.  5 reps and 5 different movements all as a part of one set.  This will mix together strength, conditioning and endurance.  As always, focus on quality reps, NOT speed.  Slow is fast and fast is slow... ;-).. Try to get through it with as little rest as possible.

10 Rounds

(Short reps maybe try a challenging weight)

5 Swing
5 Sumo Squat / Upright Row
5 Jerk L
5 Goblet Squat
5 Jerk R

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

11/10/17

Take a rest today... Enjoy..

11/9/17

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going tot do some HIIT with the Bulgarian Bag.  30 second intervals for 5 minutes.  Different exercises to hit every part of the body.  It simulates "game" conditions and is really mentally challenging.

3-5 Rounds 

30 second interval combos

Spins L / Spins R
Good mornings / Jump Squats
Lunge L / Lunge R
Snapdowns / Hi-Pulls
Donut swings / Burpees

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

11/8/17

Warm up with joint mobility, dynamic movement, and foam roller.  Today is very simple.  Right out of the USMC PT book.  All you need is a little time, and a pull up bar.  This is a pretty difficult challenge.  It might not seem like much at first, but 4 sets in you will start to wonder.  Of course, you will forge ahead until the work is completed.  Warm up those shoulders, lats, and legs..

5 sets of :

20 pull ups
40 push ups
60 squats 

OR 

10 sets of :

10 pull ups
20 push ups
30 squats

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

11/7/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell & bodyweight blast.  Several bodyweight movements in a non stop no rest circuit format.  Make sure you grease those joints, its beginning to get cold out, take the extra time to get the blood going and then get after it.

5 rounds
Take 30-45 second break in between rounds

20 push ups
5 burpees
20 squats
5 burpees
20 swings
5 burpees
20 sit ups
5 burpees
20 one arm rows 10L/10R
5 burpees

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

11/6/17

Warmup with joint mobility, dynamic movement, and foam roller.  After yesterday's prodigious volume, we are going to hit a strength session today.  Simple and effective.  If you don't have a back/ham bench, no worries, do good morning bends instead with a Bulgarian Bag or a plate.  Short reps with a touch of conditioning.  Heavy weight.

10 rounds

2 Heavy Turkish get ups R
2 Heavy Turkish get ups L
10 chain back extensions
50 jump ropes

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

11/5/17

SEAL Sunday # 247.. 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.. 

11/4/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a short rep and high set training session.  Take rest as needed but push yourself to just bang this out.  Ladder format today..

5 sets :

6 reps L/R Kettlebell Swings
8 jump squats (bodyweight)
4 reps L/R Kettlebell Snatch
6 clap push ups
2 reps L/R Kettlebell Heavy Clean and Jerk
4 burpees

Extra credit:
5-10 handstand push ups

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

11/3/17

Yoga with Lesley Fightmaster..  Yoga for gratitude..

https://www.youtube.com/watch?v=xlF3hpRGLfM

Namaste... El Rey always.. 

11/2/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell / bodyweight combo.  Multiple reps to work up a sweat and get the heart pumping.  Remember to always focus on form rather than speed.  Speedy reps tend to become lousy reps as you tire.

21-14-7

Swing L
Squat Thrust
Swing R
Gorilla Jack
Sumo/Upright row 
Push-Ups

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

11/1/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today simple multi-round circuit.  10 rounds for a quick and easy strength and conditioning builder.  Cold weather is upon us, so take the time to get good and warmed up.

10 rounds
3 Hex bar dead lift (increase weight every 2 sets)
5 baseball pull ups
50 jump rope skips

Sprint 10 seconds / jog 30 seconds for 1 mile

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