11/18/12

SEAL Sunday #21... 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.

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

11/17/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to hit El D's deck of cards with kettlebells.  Watch out for the jokers, they are 100 reps of two of his most diabolical exercises.  Also, every ace is 11 burpees.  Just a few changes in his blue print.  We will be doing 4 movements using the cards to give us the amount of reps per exercise.  Face cards are 10 reps, and each suit corresponds to a different exercise.  Pick your exercises wisely.

Hearts - 2 handed swings
Diamonds - goblet squats
Spades - triple crush
Clubs -figure 8s

Joker #1 - 100 sitouts
Joker #2 - 100 full body crunch

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

11/16/12

Yoga with Esther.. Open those hips.. It is short, but effective.. If want, search her channel and continue..

http://www.youtube.com/watch?v=hsPUAppdfqs

Namaste..                                                         El Rey always..

11/15/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today is another kettlebell / body weight circuit.  Push ups, thrusters, snatches, and squat thrusts.  It is another good strength and conditioning work out. 2-3 rounds.  Give yourself a few minutes break in between sets.  Try and up your weight.. Push yourself.. Get after it!!

2-3 rounds

5 squat thrusts
21 snatch L
10 seal push ups
21 snatch R
15 seal push ups
21 thrusters L
20 seal push ups
21 thrusters R
5 squat thrusts

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

11/14/12

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight / kettlebell combo.  5 Rounds of 20 reps of 5 exercises for a total of 500 reps.  Try and do it with as little rest as possible in between rounds.  It is a good strength and conditioning go today.

5 rounds

20 push ups
20 2 handed swings
20 body weight lunges 10L/10R
20 double kettlebell rows
20 sit ups

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

11/13/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do the meat grinder.  Chalk up your hands and choose the appropriate weight.  Get the posterior chain nice a ready to go.  This workout is broken up into 3 segments. Upper, lower, and full body segments. 5-8 reps max on each movement, and keep pushing. This is done with 1 kettlebell, and done in succession with no rest until you reach the final movement of the set.


 5-8 reps. All exercises are for L/R

Set 1                                              
swings                                             
clean and press                
swings
clean and front squat
swing
upright row
swing
snatch
swing

Set 2
clean and press
swing
clean and press
clean and front squat
clean and press
upright row
clean and press
snatch
clean and press

Set 3
clean and front squat
swing
clean and front squat
clean and press
clean and front squat
upright row
clean and front squat
snatch
clean and front squat

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

11/12/12

Warm up with joint mobility, foam roller, and dynamic movement.  Remember those who have sacrificed so much for us and our freedom.  Today we are going to do a body weight circuit. It was a great weekend of training with the kettlebells, sledges, and saws.  Set the clock.  Get as many rounds as possible in 20 minutes.

20 minutes amrap

5 burpees
10 medicine ball smashes
5 box jumps
10 chain push ups
30 full body crunch

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