7/31/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the road.  Simple.  5k time trial.  Try and run 3.1 miles as fast as you can.  When you have completed the run, keep the clock going.  You have to complete a body weight circuit as well.  For example, if you complete the run in 25 minutes and the body weight movements take you 8 minutes, your time for the workout is 33 minutes.

5k run

100 air squats
100 push ups
50 pull ups

All for time.

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

7/30/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix single arm kettlebell movements with calisthenics in a timed combo training session.  30 seconds of work with 1 arm followed by 30 seconds of some dynamic calisthenics. Should be a fun go..

5 Rounds 

Take 1 minute break in between rounds

30-30

swings
hi-knees
swings
split jumps
thrusters
ice skaters
thrusters
squat thrust
figure 8 static hold
sit-outs

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

7/29/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we concentrate on strength and conditioning.  Multiple rounds in an ascending rep format and a sprint just to get your heart pumping a bit.  Force yourself to work through the fatigue and up on to the next level in your strength and conditioning.

8 rounds


10 snatches 5L/5R
20 presses 10L/10R
30 swings 15L/15R
40 flutter kicks
Sprint 25 yds

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

7/28/18

Warm up with joint mobility, dynamic movement, and foam roller.  Today is simple. 10 exercises of 48 reps with the Bulgarian Bag.  If you don't have a bag, use body weight or dumbbells. Simple chipper that is the gift that keeps on giving.. I call it the Bulgarian Bag Birthday Bash..  Enjoy!!

48 reps of each

Spins
Snap downs
Jump squats
Hammer curls
Good morning forward bend
Lunge
Press
Arm Throw 
Full Body Crunch / Burpee Combo

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

7/27/18

One of my favorites.. Posterior chain focused yoga session today with David... 

https://www.youtube.com/watch?v=gDQNqZMv1V0

Namaste...  El Rey always.. 

7/26/18

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 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
6 Snap Downs
6 BB Arm Throw
7 Donut Swings

Round 2

7 Spins L
5 Front Raise / Squat Combo 
5 Press
7 Spins R

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

7/25/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an odd object circuit.  Tires, ropes, steel logs, sand bags, and sledge hammers. If you don't have any of that stuff, try and adapt, i.e. substitute tire flips with power cleans or sledge smashes with medicine ball smashes.

5 Rounds

20 Sandbag step ups
25 yd Sled push
5 Tire flips
20 Sledge smashes
20 Rope waves
10 Steel log thrusters
1 Rope climb

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

7/24/18

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 kettlebells.

EL D Card Flip

Clubs : Swings
Spades : Squat Thrusts
Hearts : Goblet Squats
Diamonds : Kettlebell Goblet Press

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

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

7/23/18

Warm up with joint mobility and dynamic movement.  Today we are going to do some HIIT training. Timed sets all out for multiple rounds. The bullet points below are from Tony Shober's blog.

• HIIT training trains the body to effectively remove metabolic waste from the muscles between intervals. By quickly removing lactate and other byproducts resulting from high intensity exercise, you enable the body to be primed and ready for another bout of high intensity exercise with less rest.
• HIIT training is one of several ways to boost both testosterone and growth hormone levels. Since these hormones are highly responsible for muscle gain and fat loss, you should be doing all you can to keep levels high. You can boost testosterone by following these tips, and you can naturally increase growth hormone levels by following these. " 

30 seconds on / 15 seconds off
Multiple rounds

Ropes
Renegade Rows
Sled push/pull
Swings
Front squats 

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

7/22/18

SEAL Sunday #280.. 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 https://sealgrinderpt.com 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.. 

7/21/18

Today begin with usual warm up of joint mobility, dynamic movement and foam roller. Then hit a few rounds of 30 second intervals of jumping jacks, high knees, mountain climbers, and sit outs.  We are going to do a circuit today.

Circuit 1


20 yd kettlebell shuffle ( hold bell by the horns, bottom up, get in an athletic stance and shuffle laterally)
20 bottom up press
20 lunge (10L/10R)
10 swings

5 rounds

Circuit 2


20 yd rack walk
20 yd OH walk
5 double thrusters
10 SCDL (suit case dead lift)

5 rounds 

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

7/20/18

Yoga with Brett.. Hips and hamstrings...

https://www.youtube.com/watch?v=zWaNqE9zCj4

Namaste.. El Rey always.. 

7/19/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be hitting a simple circuit in a chipper format.  2 rounds from 50 down to 10 with a plate.  Very simple. Don't worry there is a catch. Timed 1/4 mile runs after the first round and the second round.  Give yourself a realistic but challenging time to run the 1/4 mile and have a penalty if you don't succeed this time.

2 Rounds

Use an Olympic plate 25, 35, or 45lbs

50 Squats
40 Rows
30 Clean and Jerks
20 Halos 10L/10R
10 Triple Crush

Run 1/4
Penalty 1 burpee for every second you are over prescribed time

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

7/18/18

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.

5 sets of 5
5 barbell deadlifts (increase weight after each set)
5 box jump/sprawl after each set

1 minute rest in between sets

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

7/17/18

Warmup with joint mobility, dynamic movement, and foam roller. Hitting the dungeon today for a heavy bag and kettlebell training session.  If you don't have access to a heavy bag, grab two small dumbbells, or even to cans of soup to use as resistance and shadow box.  Believe me, it'll be harder than you think.

10 rounds (No rest)

30 seconds heavy bag (punch, kick, elbow)
30 seconds shadow wrestling (shots, sprawls, fakes, downblocks, footwork)
20 jerks 10L/10R
20 lunges 10L/10R
20 swings

Flexibility and agility : BASE Wrestling neck bridge drills, forward and backward rolls 

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

7/16/18

Warm up with joint mobility and dynamic movement.  Today we are going to do  one of EL D's favorites.  It is a workout he came up with on his own.  Lucky for us, it is not the card flip.. That is his all time favorite.  It is a good circuit of body weight and kettlebells.

EL D

42 yds of burpee broad jumps
12 suitcase dead lift
18 2 handed swings
36 flutter kicks
6 rope climbs
6 chin ups
24 push ups 
36 cleans

6 minutes of extra gut and flexibility work..

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

7/15/18

SEAL Sunday #279.. 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 https://sealgrinderpt.com 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.. 

7/14/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM kettlebell crusher. Push hard as in these training sessions, "It pays to be a winner".  Obviously, do not sacrifice form for speed.  Get after it.

EMOTM

15 minutes

1 SCDL
7 Two Handed Swing (single kettlebell)
3 Double Jerk

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

7/13/18

Yoga with Lesley Fightmaster..  Two yoga "quickies" hip opener and flow..

https://www.youtube.com/watch?v=S5CwNjBeSIk

https://www.youtube.com/watch?v=hqvlNMXLs7o

Namaste..  El Rey always.. 

7/12/18

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 lunges
20 walking see-saw press 
10 double bent over rows
5 pull ups
10 snatch 5L/5R
10 burpees

Ab/back-ham work

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

7/11/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit straight up conditioning.  Sprints and burpees.  Very simple.  If you have access to a track, that's is optimal, but if you don't, just be honest with yourself about the distances.  We are going to hit a short sprint workout from the University of Florida track team.  The running combined with burpees should make for interesting feedback.  Since this is our first go with this, I cut some of the reps down a touch, but it looks pretty brutal.. Fun stuff..

After each sprint, 3 burpees
Take rest as needed in between sets

3x20 yards
3x30 yards
2x40 yards
3x30 yards
3x40 yards
2x50 yards
1x60 yards
5x30 yards

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

7/10/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a mystery training session.  Show up to find out what is in store for you today.  :-) (Hint : warmup your timer)

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

7/9/18

Warm up with joint mobility and dynamic movement.  Today is a simple workout.  Just one exercise, done for time.  Turkish get ups.  TGUs area great full body progression.  As you can see from the photos below, your entire body is working to get from your back to a standing position as well as when you return to the floor.  This is truly taxing workout.  Set the clock for 15 minutes and hit it..  Follow that up with a one mile run, and then call it a day..

Cool down, have a nice day..    

7/8/18

SEAL Sunday #278.. 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.. 

7/7/18

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..

7/6/18

Yoga with Katie.. 

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

Namaste... El Rey always.. 

7/5/18

Warm up with joint mobility and dynamic movement.  Today we are going to just do 2 movements.  Simple but effective.  The Sumo is one of the first thing you learn when you begin with kettlebells.  It is a great posterior chain, hip opener and leg burner.  The other movement is going to be is kettlebell jerks.  Basic, but a full body go.  Two simple exercsies.. up and down the ladder.

You go / I go

22-18-14-10-6-2-6-10-14-18-22

Sumo Squat 
Double Kettlebell Jerks

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

7/4/18

Happy Birthday America!! Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag chipper with a kettlebell chaser.  Focus on quality full range of motion reps, NOT fast "get it over with" reps.  Take the extra time and get 'em right.

100 spins / 15 swings
90 hi-knees / 15 swings
80 hi-pullls / 15 swings
70 push-ups / 15 swings
60 good mornings / 15 swings
50 snapdowns / 15 swings
40 presses / 15 swings
30 sit-ups / 15 swings
20 burpees / 15 swings
10 hammer curls / 15 swings

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

7/3/18

Warmup with joint mobility, dynamic movement, and foam roller. Hitting the dungeon today for a heavy bag and calisthenic training session.  If you don't have access to a heavy bag, grab two small dumbbells, or even to cans of soup to use as resistance and shadow box.  Believe me, it'll be harder than you think.

10 rounds

30 seconds heavy bag (punch, kick, elbow)
30seconds shadow wrestling (shots, sprawls, fakes, downblocks, footwork)
20 push ups
20 sit ups
20 cossack squats

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

7/2/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight blast.  Just a circuit of simple movements to get the blood going and the build up some agility, coordination, and have a little fun.

5 rounds

10 yds bear crawl
50 squats
10 yds scorpion crawl L
40 sit-outs (20L / 20R)
10 yds scorpion crawl R
30 split jumps
10 yds of burpee broad jumps
20 push ups
10 yds of frog hops
10 full sit ups


Ninja skills : Cartwheels, wall walks, splits, round-offs, & forward/backward rolls

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

7/1/18

SEAL Sunday #277.. 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..