8/7/13

Warm up with joint mobility and dynamic movement.  Today is going to be very simple.  1 exercise.  It is a full body workout and requires concentration, stamina, and strength.  Turkish get ups.
Simply set your timer and go.  I generally try and get as many reps as I can with 1 arm before switching to the other for the same amount of reps.  Then I go to single reps on each side alternating until the timer runs out.  15 minutes of TGUs may not seem like a long time, but believe me when you are 4 minutes in you will think otherwise.

Give it a go.

Cool down, have a nice day.. El Rey always.. 3700 to go..

8/6/13

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a simple workout.  All you need is a jump rope, your own body weight, and a kettlebell.  Jumping rope is one of the sneaky hard exercises that really forces your whole body to work.  If you can't jump rope for a sustained period of time, do jumping jacks. We will also be working in some other "fun" body weight exercises to get our hearts going as well.  Try and do this with as little rest as possible.

10 rounds

1 minute jump rope
20 swings
20 push ups
20 thrusters 10L / 10 R

Cool down, have a nice day..   El Rey always..  3800 to go..

8/5/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to use strictly body weight in our training session.  This is a great conditioning workout and a great mental test.  It is 100s.  Choose several body weight movements, and do 100 reps before you move on to the next movement.  Focus on quality reps, by the time you're getting close to that 100th rep you may be losing form and focus.  Don't.. Form and Focus..


Do NOT move on to the next exercise until you have completed 100 reps.
Take rest as needed..

Sit outs 50L/50R
Squats
Squat thrusts
Walk outs
Crunch
Mountain climbers

Cool down, have a nice day..  El Rey always.. 3900 to go..

8/4/13

SEAL Sunday # 52... One year of SEAL Sundays!!! 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.. 4000 to go..

8/3/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength workout, as always, with a sprinkle of conditioning.  4 movements.  2 are combined into one set.  Suitcase deadlifts, double kettlebell cleans, and burpee/pullups.  Combined these and you have a posterior chain assault.  Make sure that you roll out.  Take rest as needed in between rounds.  Try not to exceed 2 minutes.

5 rounds

10 SCDL
10 double kettlebell cleans
10 burpee/pull ups

Cool down, have a nice day.. El Rey always..  4100 to go..

8/2/13

Bend and stretch with Melissa..

http://www.youtube.com/watch?v=nj6r1-AncjA&feature=c4-overview&list=UU2ZEmNa1Q2yottu4fn3Ok7Q

Namaste..   El Rey always..  4200 to go..

8/1/13

Warm up with joint mobility and dynamic movement.  Today some agility, jumping and Olympic lifts.  We will fight getting cement feet as long as we can.. We will be using an agility ladder and some home made hurdles.  If you don't have an agility ladder, buy some chalk and draw one on some black top.. instant agility ladder for little cost.. Quick feet and quick twitch today..


Agility ladder steps
3 hurdles
5 goblet squats
20 crossfit swings
5 double kettlebell row

Agility ladder steps
3 hurdles
5 goblet squats
20 crossfit swings
5 heavy curls

Agility ladder steps
3 hurdles
5 kettlebell dead snatch
20 crossfit swings
5 pull ups

Cool down, have a nice day.. El Rey always.. 4300 to go..