10/11/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do a station circuit.  25 seconds of work 5 seconds to switch stations.  This is a great way to get some HIIT training and have a little fun by switching around for each interval.  This will be a full body go. Push/Pull movements and /Upper/Lower body muscle strength and endurance work.  Remember to use your roller AFTER your workout too!!

2-3 sets of 4 rounds
25 seconds on / 5 seconds to switch stations

Ring recline rows
Thrusters
Push ups
Ropes
Swings
Barbell upright row

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

10/10/12

Warm up with joint mobility, foam roller, and dynamic movement.  Yoga with Esther today..
http://www.ekhartyoga.com/video/0_muqav9cj

Get a good stretch and restore..

Namaste..                                                                                 El Rey always..

Chain Push Ups

10/8/12

Warm up with joint mobility, foam roller, and dynamic movement.  Another simple ladder workout.  It will utilize 1 kettlebell and your own body weight.  Good strength and endurance go.. Full body movements on all of the exercises.  Get a good sweat going and have at it!!

5 Rounds

10 Push-ups w/ chain
20 Snatch 10L/10R
30 Full Body Crunch
40 Cleans 20L/20R

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

10/8/12

Warm up with joint mobility and dynamic movement.  I am also going to hit the heavy bag as part of my warmup 5 - 1 minute rounds, just to get the blood flowing.  Today we are going to do a 1 set chipper.  Seal Sunday was a sneaky hard workout, lots of pushing, pulling, and dragging..  Great fun.. Check us out.. http://www.youtube.com/watch?v=l07QyGoov1Q&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=1&feature=plcp

So for today, just one long set.

5 1 minute rounds of heavy bag work (20 seconds rest in between rounds)

(No Rest)
20 Turkish get ups 10L/10R (moderate weight)
100 Flutter kicks
100 Mountain climbers
100 Squats (Body weight)
10 Handstand push ups (If you can't do 10 in a row, fine.. keep doing sets of 1 until you get to 10)
50 2 Handed swings (moderate weight)
10 Burpees

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

10/7/12

SEAL Sunday #15... 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 @NavySEALPTTEST on twitter. 

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

10/6/12

Warm up with joint mobility and dynamic movement. Today we are going to mix some strength, conditioning, and agility together in the blender and see what we come up with for today's workout.  We will be doing strength lifts, some airdyne/rowing, and some agility ladder and cone work.


Sandbag zercher squat
3 cone drill
30 second airdyne sprint
Sand bag zercher squat

Barbell push presses
3 cone drill
30 second row sprint
Barbell push presses

Double Kettlebell swings
3 cone drill
Kettlebell shuffles
Double Kettlebell swings

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