6/30/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a workout that a buddy of mine gave me from his Crossfit group.  You will need a timer.  You simply set the clock for 1 minute, and then perform a series of exercises.  If you complete the exercises before the 1 minute elapses, then you get to rest.  Get ready, because when the minute timer buzzes you are off and going again.  Essentially, it pays to be a winner.  Once again, do not sacrifice speed for form..  We will put a FIST stamp on this by using the BB.

Every minute on the minute for 15 minutes

5 BB Thruster 
5 BB Hi-Pulls
5 BB Snap Downs

Gut exercises, handstand holds, back bridges..

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

6/29/18

One of my all time favorite yoga sessions.. Yoga for Jiu Jitsu with Prof. Flavio Almeida.. Lesley Fightmaster..

https://www.youtube.com/watch?v=ijQZDSy98Jw

Namaste.. El Rey always.. 

6/28/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a high volume kettlebell strength and conditioning complex.  5 exercises with a single kettlebell.  8 reps of each movement in a you go / I go format.  Try and use a challenging weight.  If you want to go with doubles, go for it.  If you go with singles, you must perform each movement on one side before you do the other side. 

5 rounds
All exercises must be done in succession with the same arm before you switch.

8 swings
8 cleans
8 lunges
8 jerks
8 snatch

Flexibility drills:

back bridges, splits, and hip circles, & deep squat holds

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

6/27/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to break up 4 mini workouts into 6 EMOTM sections.  Each will be different and challenging.  Remember the faster you go, the more rest you get, BUT crappy reps = crappy results.  So as always focus on form to get it right.

4 Rounds
6 minutes EMOTM
1 minute break in between sets

#1
Sprint 25 yds
20 swings

#2
5 Bulgarian Bag Buprees
16 Arm Throws

#3
10 Push-ups
50 Mountain climbers

#4
Sprint 25 yds
15 BB Snapdowns

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

6/26/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight / kettlebell combo training session.  Very simple.  If you need to use assistance on the pull ups that is perfectly acceptable, just make sure that you DO them.  Don't blow it off, assisted pull ups help you build up your strength to do the real thing.  This is a great strength and conditioning combo.  

6 Rounds

Take rest as need in between rounds 

5 pull ups
5 2 heavy handed swings 
10 push ups
10 2 medium handed swings
20 full sit ups
20 2 light handed swings  

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

6/25/18

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.. El Rey always..

6/24/18

SEAL Sunday #276.. 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.. 

6/23/18

Warm up with joint mobility and dynamic movement.  Today we are going to be hitting the bells again for a good strength and conditioning workout.  It will incorporate some body weight exercises as well.  Focus on getting the most out of each movement to maximize your strength and conditioning.  Only YOU know how hard you are pushing, and ultimately it is you get the results.  So push hard.

5 rounds 

20 walking tactical lunges
20 walking see-saw press 
10 double bent over rows
20 swing 10L/10R
10 burpees

Ab/back-ham work

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

6/22/18

Yoga with Adriene.. Deep Stretch..

https://www.youtube.com/watch?v=GLy2rYHwUqY&t=2107s

Namaste.. El Rey always.. 

6/21/18

Warm up with joint mobility and dynamic movement.  Today we are going to do some more HIIT with the Bulgarian Bag.  5 exercises, 20 seconds on 10 seconds off for a total of 40 sets.  Work to rest ratio will be 2 to 1.  Your goal during these sets is to go all out.  Get as many reps as you can in the 20 seconds.  Of course, you may get substantially more reps in the first set than the last, but make sure you are giving an honest all out effort the whole time..

20 seconds on / 10 seconds off for 8 sets x 5 exercises = 40 total sets

spins
jump squats
snap downs
BB burpees
presses 

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

6/20/18

Warm up with joint mobility and dynamic movement.  Today we are going to hit the Tower of Power for some rope climbing / body weight fun.  If you don't have a rope to climb, substitute pull ups, or ring rows. If you don't have access to any of that take a jog to the park and hit the kids jungle gym.  Simple and effective.

4 rounds

1 rope climb
25 push ups
25 squats
25 squat thrusts
5 chin ups
20 hip lifts 10L/10R

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

6/19/18

Warm up with joint mobility, dynamic movement and foam roller. Today we are going to do a long timed set.  You will try and complete as many rounds as you can in the allotted time (amrap).  This type of workout can be mentally challenging, because it is just you against the clock.  Only you will know if you gave your all, so make it happen.

10 minute warm up

20 minutes amrap

5 double kettlebell dead snatch 
50 jump rope skips
20 push ups
10 ring row
20 flutter kicks

10 minute cool down

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

6/18/18

Warm up with joint mobility and dynamic movement.  Clubbells today.  Just another tool to push us in a different way.  Great for grip strength, core strength/stability, and flexibility.  We are going to mix that in with everyone's favorite PT exercise.. Burpees.. So get warmed up and lets go..

2-3 rounds

10 Swings 5L/5R
5 burpees
20 halos 10L/10R
5 burpees
30 thrusters 15L/15R
5 burpees
10 torch press 5L/5R
5 burpees
20 lunges 10L/10R
5 burpees
30 snatches 15L/15R
5 burpees

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

6/17/18

SEAL Sunday #275.. 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.. 

6/16/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do 2 twelve minute mini workouts.  3-4 exercises in an AMRAP format.  As with yesterday, form always super cedes speed.  We want quality reps.  That said, make sure you push yourself.  Only you know if you are giving 100%.  We will be utilizing bells, body weight, and bags.. Crush it today..

Each round is 12 minutes AMRAP
1-2 minute rest in between rounds

Round 1

7 SEAL Push ups
5 Hi-Pull L
5 Hi-Pull R
7 Kettlebell jump squats

Round 2
7 Spins L
5 BB Snatch 
5 Press
7 Spins R

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

6/15/18

Yoga.. Morning yoga with Melissa..

https://www.youtube.com/watch?v=eaO6DKNcMKk

Namaste.. El Rey always.. 

6/14/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag conditioning complex.  Several rounds of Bulgarian Bag movements followed by explosive BB movements and a short run.  These are gut check training sessions.  Forget about the heat, forget about how tired you are, and fight through it. 

5 Rounds

20 spins 10 L / 10 R
3 BB burpees
20 press
3 BB burpees
20 arm throw 10 L / 10 R
3 BB burpees
20 lunges 10 L / 10 R
3 BB burpees
20 snapdowns
3 BB buprees

100M run

Flexibility skill : BB windmills, splits, and back bridges 

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

6/13/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength circuit with a touch of conditioning.  Heavy weight, short reps and high sets.  So get a good sweat going with your warmup and lets get started.  Remember, don't sacrifice form to go heavy.  Use a challenging weight, but always make sure that you are safe and in control.  Take rest as needed in between sets

 5 rounds

Rep range 3-5

heavy kettlebell lunges 3-5 per leg
heavy single kettlebell thruster 3-5 reps
chain pull ups 3-5 reps
8 ab wheel 
100 jump rope skips 

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

6/12/18

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 chest to bar
50 hi-pulls 25L/25R
50 push-ups
50 swings
50 box jumps or step ups
50 hi-pulls 25L/25R
50 rope waves
50 swings
50 back extensions
50 hi-pulls 25L/25R
50 dips
50 swings
50 sit-ups

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

6/11/18

Warm up with joint mobility and dynamic movement. Easy one today.. Heavy Turkish get ups.  3 minutes on. 1 minute off for 15 minutes or 5 - 3 sets.  Alternate arms after each rep.  4 in a row with 28kgs is a PR for me.. If you need to take more rest, no problem.. Just focus on working as hard as possible in the 3 minute work set.

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

6/10/18

SEAL Sunday #274.. 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.. 

6/9/18

Warm up with joint mobility, dynamic movement, and foam roller.  Today we hit the FIST version of the "Bear" workout. This link is the FIST version http://www.youtube.com/watch?v=9_320cMZN1Q&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=5&feature=plcp It involves multiple movements to make one rep.  Today we are going to use the Bulgarian Bag.. 

1/2 Deck of cards warmup

Black cards are jumping jacks
Red Cards are Cossack squats


FIST Bear

50 Reps

1 Rep includes in succession:

donut swing
power clean
front squat
press
over head squat

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

6/8/18

Yoga..Shoulder release with David...

https://www.youtube.com/watch?v=J3lQQieptsI

Namaste..  El Rey always.. 

6/7/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to go up and down the ladder.  Choose a series of movements and begin with 1 rep of each and work to 10 reps of each and then back down to 1.  Take rest as needed, but try and power through the whole set.  This is a great strength and conditioning combination.

Ladders

1 to 10
10 to 1

suit case deadlift (moderate weight)
bent over row
push up
double jerks (moderate weight)
squat thrust

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

6/6/18

Operation Overlord.. Warm up with joint mobility, dynamic movement, and foam roller. Today we will breaking up our workout into 5 mini workouts to match the names of the beaches that the Allied soldiers landed at in Normandy on June 6, 1944.  Each workout is a 4 minute period.

Utah
10 cossack squat
20 mountain climbers
10 clean and press


Omaha
10 goblet thruster
10 seal push ups
20 crunch


Gold
10 halos
10 burpees
20 flutter kicks


Juno
10 SCDL
10 frog jumps
20 heel touches


Sword
20 1 arm swings
10 sitouts
10 russian twist 

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

6/5/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight chipper with a kettlebell chaser.  No weights just your own body weight as resistance.  These training sessions can be more taxing than weight training sessions.  Focus on quality full range of motion reps, NOT fast "get it over with" reps.  Take the extra time and get 'em right.

100 squats / 15 swings
90 flutter kicks / 15 swings
80 gorilla jacks / 15 swings
70 push-ups / 15 swings
60 good mornings / 15 swings
50 high knees / 15 swings
40 sit-outs / 15 swings
30 sit-ups / 15 swings
20 burpees / 15 swings
10 plank jumping jacks / 15 swings

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

6/4/18

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some running, some jumping, some pushing, some pulling.  A little of everything.
So here goes:

800m run
5 broad jumps
10 chin ups
20 push ups
10 ab wheel

3 rounds

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

6/3/18

SEAL Sunday #273.. 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.. 

6/2/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kitchen sink EMOTM training session.  We are going to utilize Bulgarian Bags, Kettlebells and Bodyweight.   So get warmed up and get after it today!!

18 minute EMOTM
3 minute periods for 6 rounds

Minute 1
10 swings
5 sumo squats
10 jerks

Minute 2
5 burpees
10 sit-outs
20 jumping jacks

Minute 3
5 BB snaps
10 BB jump squats
10 press

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

6/1/18

Yoga with Sarah... Hips and Hamstrings..

https://www.youtube.com/watch?v=kZT0Z5ZpOBo

Namaste.. El Rey always..