4/7/14

Warm up with joint mobility and dynamic movement.  Today is a strength and conditioning combo. 1 exercise, but very challenging. Make sure that you have proper bases on your kettlebells to do this.  If you don't, place your hand on the ground or use a step to balance yourself. http://www.youtube.com/watch?v=BfrJ7ULXkBM
You can add the renegade row also if you want.

10 sets of 10
Man makers

Take a minute break in between

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

4/6/14

SEAL Sunday # 79... 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.. 

4/5/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we start off with Birthday Burpees for Lauren!! Happy Birthday!!  Then we go right into it.  Team plate training.  One person performs plate exercises while their partner performs "active rest".  So basically, you are moving constantly.  Your "active rest" can be anything.  Jumping Jacks, swings, squats, sit-ups, whatever.. As long as you are in constant motion.

3 Rounds

Plates:

30 Halos
25 Squats
20 Clean and Jerks
15 Triple Crush
10 Lunge
5 Front Raise

While your partner exercises stay in motion..

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

4/4/14

Yoga with Jennifer.. Tough couple of days of training.. Time to restore..

https://www.youtube.com/watch?v=MOFnH1bVWmQ

Namaste...  El Rey always..

4/3/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mimic "game time" conditions by performing mini 4 minute workouts.  3-4 exercises with short reps for as many rounds as you can in that time period.  Great conditioner, strength builder and great muscle endurance test.  Short reps, try and go a bit heavier to challenge yourself.

2 Rounds

Period 1
5 heavy swings
5 squat thrusts
10 rows

Period 2
5 heavy upright row
5 clap push ups
20 mountain climbers

Period 3
10 suitcase lunge
10 figure 8 / static hold
5 sit-ups

Period 4
10 snatch
20 hi knees

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

4/2/14

Warmup with joint mobility, dynamic movement, and foam roller.  Start off with 53 birthday burpees for Uncle Tony.  That should get you sufficiently warmed up for what is to come.  Get outside and run a bit.  Basic sprint work out followed by 5x5 dead lifts.  Very simple..

1 mile :
Sprint for 30 seconds
Walk/Jog for 60 seconds

5 sets of 5 dead lifts

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

4/1/14

Warm up with joint mobility, dynamic movement, and foam roller. and just let that flow into today's workout.  Today we are going to do 5 you love (or don't mind so much) and 5 you hate..  These are all kettlebell and body weight exercises. So write down as many as you can think of, and then pick out 5 and 5.
Here is my 10.  Do 10 of each. Try and do 5-10 rounds w/alrap.

Love:

2 handed swings
Burpees
Cleans
Snatch
Sit ups


Hate:


Over Head squats
Russian twists
Goblet Cossack squats
Mountain climbers
Triple crush

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