2/28/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a workout courtesy of SEAL Grinder PT.  It is a body weight Army Ranger conditioning workout.  Only equipment, a pull up bar.  It may seem relatively easy, but like most things that look easy, they never are..  Check it out here.. Cool stuff..  http://sealgrinderpt.com/special-forces/ranger-workout.html/

Army Ranger Workout #1

Run 0.5 Mile
then 5 rounds of
5 pull ups
10 pushups
15 air squats
Run 0.5 Mile

Record your time..

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

2/27/19

Warm up with joint mobility and dynamic movement.  Killer combo week continues.... Alternating exercises today in 30 second intervals with 10 seconds change time.  This is a great conditioning work out.

6 Rounds (total of 24 minutes of work time)

Fitball swing squats / ab wheel

Box jumps / push ups

Fitball smashes / back extension

Fitball spins / dips

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

2/26/19

Warm up with joint mobility and dynamic movement.  Today we are going to do kettlebell/Bulgarian bag combos.  This is a fun one if you have a partner, but solo is fine too.. Basically, it is a mirror drill.  You will do similar movements for time with different implements.

30 second intervals

4 sets = 24 minutes 1 minute rest in between sets

BB donut swing / kettlebell figure 8
BB snap down / snatch L
BB snap down / snatch R
BB good morning / one legged dead lift L
BB good morning / one legged dead lift R
BB burpee / hand to hand swing

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

2/25/19

Warm up with joint mobility and dynamic movement.. Today meat grinder.  3 sets where 1 exercise is featured. Swings, squats, and presses mixed in with cleans and snatches in a brutal 7-8 minute non stop single arm kettlebell set.  http://www.youtube.com/watch?v=vN6MVmiPugY&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=47&feature=plcp This link is the clean and front squat section of the meat grinder..  

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