7/14/13

SEAL Sunday # 49... 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..  6100 to go..

7/13/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an Olympic plate training session.  This training session comes from Epic Workouts.  It based off a workout from MMA legend Randy Couture.  It was suggested to me be a friend of mine, so why not give it a go.. Make sure that you focus on form rather than speed.  This is the link http://www.youtube.com/watch?v=bldXM31PO2g  

5 rounds

10 Bicep Curls
10 Tricep Extensions
10 Halos L
10 Halos R
10 Upright Row
10 Thruster
10 1 arm row L
10 1 arm row R
10 Burpees w/ plate

Cool down, have a nice day..  El Rey always..  6200 to go..

7/12/13

Yoga with Katie.. 

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

Namaste...  6300 to go..

7/11/13

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..  6400 to go..

7/10/13

Warm up with joint mobility and dynamic movement.  Add a few extra minutes of calisthenics as well to get your sweat going.  Kettlebell training today.. Strength and endurance packed into one challenging workout.  Complete each exercise before moving on to the next one.  Try and go as quickly as possible without sacrificing form.


50 swings
50 goblet cossack squat
50 squat thrusts
50 snatch
50 sumo squat / upright row
50 vee-ups

Cool down, have a nice day.. El Rey always..  6500 to go..

7/9/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT circuits.  30 seconds on 10 seconds off.  Full body training session.  This style of training mimics athletic competition with the stops and starts, as well as the anaerobic/aerobic training.

3 rounds

30 on / 10 off

Ropes
TRX row
Box jumps
Medicine Ball Smash
Ab wheel
Double kettlebell press

Cool down, have a nice day.. El Rey always.. 6600 to go

7/8/13

Warm up with joint mobility and dynamic movement.  Body weight day today.  Pick a couple of exercises and bang them out for multiple reps and sets circuit style.  Or you can start low on reps and work up to higher reps or vice versa.  Either way, using your own body weight helps with over all strength and body awareness.

2 sets of 5 rounds of 10 reps per exercise
(rest 2-3 minutes in between rounds. no rest during the set)
push ups
chest to bar
pull ups
dips
squats

Cool down, have a nice day.. El Rey always.. 6700 to go..