3/31/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit two "On the Clock" segments. 20 minutes to get your heart pumping and muscles flaring.  The first is a 10 minute EMOTM couplet with swings and goblet squats.  The second is a 10 minute AMRAP.   Both will push you and get the blood flowing.

10 Minute EMOTM
20 Swings (Odd)
15 Goblet Squats (Even)

10 Minute AMRAP

5 Jerk L
5 Jerk R
10 Push-Up
5 Row L
5 Row R
10 Jump Squat

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

3/30/18

Hip opening yoga flow...

https://www.youtube.com/watch?v=iBAec0cJZYY

Namaste.. El Rey always... 

3/29/18

Warm up with joint mobility and dynamic movement.  Joint mobility revisited with Steve Cotter : http://www.youtube.com/watch?v=AAPjlomBgmc It is essential that you don't skimp out on this part of your workout.. Preparation before prevents injuries during..  Tabata time today with the BB.  20 seconds on 10 seconds off for 8 sets.  Your goal is to go as hard as you can in the 20 seconds. Get as many good reps as you can.

20 seconds on / 10 seconds off for 8 sets

Spins (stay in 1 direction for full 20 seconds, and then alternate directions for each set)
Lunges w/ bag on your shoulders
Snapdowns
Press
Jump squats

Cool down, have a nice day         

3/28/18

Warmup with joint mobility, foam roller, and dynamic movement.  Rack 'em up.  Old school back squat with a box jump chaser, 1 legged dead lifts, and a little foot work.  Simple strength and conditioning day.  If you don't have access to a squat rack, you can use dumbells, kettlebells, or body weight (just increase the reps a bit).  You can also roll out after each round to continue to break up fascia in your legs.  This will increase blood flow and help muscle tissue to recuperate.

5 sets

5 back squats (increase work load each work set after warmup set)
5 L/R one legged dead lifts
5 box jumps
agility ladder
50 jump rope skips

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

3/27/18

Warm up with joint mobility and dynamic movement.  Stretch out that low back, hips, and hamstring areas after the long cycle workout last night.. Get a good sweat going, and get started.

Simple 20 minute circuit today.
Amrap

5 back extensions
5 chin ups
5 step ups
5 tire flips (no tire, do SCDL)
1 tire walk around the tire (place hands on floor, feet on tire, use your hands and feet to walk the around tire like a clock)

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

3/26/18

Warm up with joint mobility and dynamic movement.  Really work those joints.  The days are getting longer..  Today we will be hitting the TRX for a quick 5 round circuit.  If you don't have access to a TRX system, you can use a cable system at your gym or just use body weight.

5 rounds

10 knee tucks/sprinters
10 curl/extension
10 push ups
10 pistol squats 10L/10R
10 rows
10 trunk rotations

Cool down, have a nice day..                       

3/25/18

SEAL Sunday #266.. 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.. 

3/24/18

Warmup with joint mobility, dynamic movement and foam roller. Today is 10-1 with a twist.  This a recycled workout, but a very tough physical and mental test.  You have the double front squat component throughout the whole workout to contend with as well as the additional body weight and kettlebell components as well.

1 round

10 double front squats

50 leg lifts

9 double front squats

40 2 handed swings

8 double front squats

30 cleans (15L/15R)

7 double front squats

20 squat thrusts

6 double front squats

10 snatches (10L/10R)

5 double front squats

50 jumping jacks

4 double front squats

40 push ups

3double front squats

30 side crunch (15L/15R)

2 double front squats

20 bent over rows (10L/10R)

1 double front squat

10 triple crush

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

3/23/18

Always be willing to try something new.. Pilates.. It was fun and challenging..

http://www.youtube.com/watch?v=To8PByzhtTw

Namaste...  El Rey always..

3/22/18

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.. 

3/21/18

Warmup with joint mobility, dynamic movement, and foam roller.  Need more power.. This session goes to 11.  Dead snatch is a full body powerful movement that builds "functional" or "farmboy" strength.  Mixed together with push ups, scdls and 2 handed swings, and you have a great strength and conditioning training session.  Focus on form not speed.  Take rest as needed in between sets

10 rounds

5 double kettlebell dead snatch
5 chin-ups
10 push ups
5 scdl 
10 2 hand swings

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

3/20/18

Warmup with joint mobility, dynamic movement, and foam roller.  We will utilize jump rope, airdyne bike or bodyweight as the focal point to get a  really good conditioning go.  Simple and effective.  Just to add a bit of strength.. Hit doubles for some short rep strength movements.

6 Rounds

1 minute mountain climber/jumping jack, jump rope, or bike

5 double thusters
5 double swings
5 see saw chest press
5 tuck jumps

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

3/19/18

Warm up with joint mobility and dynamic movement.  Today just two exercises. Swings and burpees. Ladder up and ladder down. This is a great cardiovascular workout.  Short and sweet.

Ladder up and then Ladder down

Single arm swings L/R 1-10 then 10-1
Burpee 1-10 then 10-1

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

3/18/18

SEAL Sunday #265.. 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..

3/17/18

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 some Irish soda bread 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 thruster (16L/16R)

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

3/16/18

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

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

Namaste.. El Rey always.. 

3/15/18

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.    

3/14/18

Warm up with joint mobility and dynamic movement.  Get good and loose. Doubles day. Just a simple strength and conditioning circuit of 5 basic exercises, but toward the end of the sets, very mentally challenging.

10 reps each
10 sets

Each set is done with double kettlebells or dumbbells 

bent over row
cleans
jerks
squats
floor chest press

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

3/13/18

Warmup with joint mobility, dynamic movement, and foam roller...  Today we are going to hit the El Diablo 666 workout.  It consists of 6 exercises of 6 reps each for 6 rounds with no rest.  It is a killer.  So to begin we'll be doing 6 minutes of calisthenics to make sure we are good and ready to get 'er done.

6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics


2 handed swings
Side to Side Kettlebell Push ups
Kettlebell jump squats
Snatch L
Snatch R
Burpee

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

3/12/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit simple, but effective you go / I go training session.  Sorry, Uncle B it's your least favorite exercise, but I'll make it up to you.  Break it up into 10 sets of 10 reps with a burpee chaser.  Full body go, get warm and get 'er done.

You go / I go format

10 Sets of 10 Reps
Double Kettlebell Thrusters with a 3 Burpee chaser after each thruster set

  

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

3/11/18

SEAL Sunday #264.. 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..

3/10/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a circuit training session.  20 seconds on 10 seconds to switch "tabata style" training.  Push hard through each section and "sprint" the whole 20 seconds of work. Get after it.  Pick a few movements and try and hit the full body.

20 second on 10 seconds off
Multiple Rounds ;-)

Ropes
Goblet Squats
Squat Thrusts
Swings
Snapdown/Split Jumps

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

3/9/18

Yoga with Lesley Fightmaster.. Shoulder stand to bridge pose.. Good stuff..

https://www.youtube.com/watch?v=QrGrZGtyiU0

Namaste...  El Rey always.. 

3/8/18

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..

3/7/18

Warmup with joint mobility, dynamic  movement, and foam roller.  Today we are going to hit a brutal bodyweight training session.  There will be no weights involved.  There will be a mental test.  There are no rep limits.  Just the clock.  So push yourself until the buzzer.

All body weight

30 seconds on 10 seconds off
2 Rounds
Jumping Jacks
Push Ups
Full Sit Ups
Mountain Climbers
Air Squats
Cossack Squat
Hip Circles
Burpees 
Swimmers
Plank up and downs
Split Jumps
SEAL Push Ups
Table Top Hold 
Squat Thrust
Flutter Kicks

Max pull ups, dips, and chin ups

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

3/6/18

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.. 

3/5/17

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..

3/4/18

SEAL Sunday #263.. 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..

3/3/18

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 hang cleans
10 BB snapdown / back squats 
10 swings

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

3/2/18

Yoga with Lesley Fightmaster...

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

Namaste.. El Rey always.. 

3/1/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit 30 by 30 Bulgarian Bag / bodyweight combos.  These types of workouts really simulate "game conditions".  They force you to stop and start, push your pace, and maximize your reps.  As always, focus on quality reps, not quantity of reps.

3 rounds

1 minute of each broken up into 30 second segments

hammer curl / burpee 
BB press  / burpee

spin L /elbow to knees
spin R / flutter kicks

arm throw / air squat
donut swing / air squat

snapdown / mountain climb
cossack squats  / mountain climb

good morning / split jumps
power clean / ladder climbs

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