5/31/18

Warmup with joint mobility, dynamic movement, and foam roller.   Today we are going to hit a ladder circuit with a short run.  Road work is not one my favorite things to do, so breaking it up with some kettlebell and bodyweight movements makes it a bit more palpable.  8 rounds today..

8 Rounds

Run 200m
5 squat thrusts
10 goblet squats
15 push-ups
20 snatch (10L / 10 R)

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

5/30/18

Warm up with joint mobility and dynamic movement.  Strength day today. One movement. Longer rest, short reps, heavier weight. Warm up that posterior chain well, dead lifts today as well as the rest of your body.  The dead lift is an exercise that you perform daily probably without even realizing it.

10 sets of 3
70% of your max (for example if your max is 100 pounds workout with 70 pounds for 10 sets of 3)
5 burpees after each set
2 minutes rest in between sets

Cool down, have a nice day..       

5/29/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to sling some steel. Short reps, heavy weight, and long sets.  There will be a small bit of conditioning, that will just be a by product of the training session.  This is a great you go/I go training session to do with a partner.  There is ample rest in between sets.  Make sure that you are safely increasing your workload after each set.  Form and stability over quantity. 

Sled Push
5x5 RDL
Sled Push
5x5 Chain Push ups
Sled Push
5x5 Barbell Press
Sled Push
5x5 Barbell Row
Sled Push

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

5/28/18

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.. 

5/27/18

SEAL Sunday #272.. 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... 

5/26/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix bodyweight movements with a kettlebell circuit to create a excellent strength, conditioning, mobility, agility, flexibility and most of all fun training session.  Enjoy...

5 Rounds

20 swings
20 Sumo/Hi-pull
20 Press 10L/10R
20 Figure 8 / static hold
20 Push-ups

15 yard (Bear Crawl, Scorpion Hop, Frog Hop, Gorilla walk, Kangaroo Hop)

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

5/25/18

Yoga with Caley Alyssa... Strengthening flow..

https://www.youtube.com/watch?v=A3iyEM98O2Q

Namaste.. El Rey always.. 

5/24/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian Bag (BB).  Warm up with join mobility 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)

15 snap downs
30 lunges 15L/15R
15 thruster
15 hammer curls
10 donut swings
20 yd sprint

Finish:
2 minute BB spin challenge

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

5/23/18

Happy Birthday to our CEO Susie!! 48 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.

48 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.

5/22/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a one round crusher.  Continuing with our "going heavy" theme  this week... One gut check round.. Should be some fun.. Thanks to my friend for sharing this session that he did with his Crossfit group.. "Fitz.. this one is right up your alley.."  Good stuff and thanks.. Made a few slight modifications, but looks tough... 

20 Swings
30 Single Thruster L
20 Push-ups
30 Sit-ups
20 Sumo Squat
30 Burpees
20 Single Thruster R
200m Farmer's Walk
20 Swings

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

5/21/18

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.. 

5/18/18

Yoga with Lesley Fightmaster..

Morning Flow..

https://www.youtube.com/watch?v=FRAK8bWiOUg

Namaste.. El Rey always.. 

5/17/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be focusing on the kettlebell swing and hi-pull, and incorporating them into a 1 round training session.  We will use body weight movements to accompany each swing set.  Should be a great strength and conditioning circuit. Make sure that you use a moderate weight.  Lots of posterior chain work here today..

50 swings
50 rows 25L/25R
50 hi-pulls 25L/25R
50 push-ups
50 swings
50 jump squats 
50 hi-pulls 25L/25R
50 jumping jacks
50 swings
50 sumo squats 
50 hi-pulls 25L/25R
50 dips
50 swings
50 sit-ups

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

5/16/18

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... El Rey always..

5/15/18

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 the Bulgarian Bag.

EL D Card Flip

Clubs : Snapdowns
Spades : Push-ups
Hearts : BB Squats
Diamonds : BB Press

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

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

5/14/18

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.. 

5/13/18

SEAL Sunday #271.. 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.. 

5/12/18

Happy Birthday Mo!!! Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old stand by endurance go.  FIST 500.  Simply pick 10 exercises and do 50 reps of each.  The caveat is that you can't go on to the next movement until you finish the one that you are performing.  It is a great mental exercise as well as physical.  All you'll need is 1 kettlebell and your body weight.  Switch hands as often as you like.  Once you start, the bell can't hit the ground.

50 reps of each.. Take rest as needed

Sumo Squats
Swings 
Jerks
Flutter Kicks
Kettlebell Cleans
Pushups
Lunge
Jumping Jacks
Hi-pulls
Squat Thrust

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

5/11/18

Yoga with Matt.. Restorative flow

https://www.youtube.com/watch?v=NAQq7Nyhx4A

Namaste.. El Rey always.. 

5/10/18

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 SCDL
9 Double Kettlebell Cleans
6 Double Push Press
3 Thrusters

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

5/9/18

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..

5/8/18

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.. 

5/7/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to use the phrase "Slow is fast and fast is slow".  It is a paradoxical statement.  Essentially what it means is don't rush or you'll miss important details that will help you improve.  So slow controlled movements followed by fast explosive movements will make up our training today.  Focus on form.

5 sets of 5 reps per leg/arm

Single Leg Dead Lifts /
Single Arm Dead Clean

TRX Single Leg Squat /
Single Arm Dead Snatch

2 Hand Anyhows /
Burpees

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

5/6/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today is my Father's birthday.  In his memory, we will use his age, 81, 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 of bodyweight movements + 1 extra burpee

10 Burpees
10 Dips
10 Jumping Jacks
10 Squats
10 Sit-ups
10 Push-ups

10 Lunge R

10 Lunge L

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

5/05/18

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, mountain climber, squat thrust, high knees, jumping jacks (whatever you want.. just move for 1 minute)
10 kettlebell heavy sumo squats
10 star jumps
10 kettlebell hi pulls 5L/5R
10 seal push ups
10 clean and jerk 5L/5R
10 knees to elbows

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

5/4/18

Yoga with Lesley..

https://www.youtube.com/watch?v=rPd_TQWZSUQ&t=4s

Namaste.. El Rey always.. 

5/3/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian Bag with some frog hops and running.  Should be fun.  We'll get our heart rates up, and attack our grips to make friends with fatigue.

 5 rounds

25 yd frog hop
5 BB burpees
10 presses 
20 snap downs
30 spins
40 hi-pulls
50 squats w/ bag on your shoulders
25 yd sprint

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

5/2/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a full body strength day.  Focus on quality reps rather than speed.  There is no time limit.  Just power through the movements.  Each lift will have a corresponding bodyweight movement to compliment it.  Barbell/Bodyweight supersets..


5 sets of 5 reps for each movement
(Increase weight each set)

Trap Bar Dead Lifts / Box Jump
Front Squat / Jump Squat
Barbell Row / Pull-ups
Kettlebell Jerks / 10 second Handstand Holds, 5 Modified HSPU, or 5 strict HSPU

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

5/1/18

Warmup with joint mobility, dynamic movement, and foam roller.  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
25 yd. Sprint

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