5/14/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a nice circuit with jump rope being the center piece.  Simple low rep kettlebell and jump rope 10 round go today followed by a short 3 set strength segment.  Fight the cold and start to sweat.. Enjoy

10 rounds

5 SEAL Push-ups
10 Kettlebell swings
10 Barbell/Kettlebell press
5 Chest to bar or double kettlebell bent over row
 30 seconds jump rope


3 sets of 5 Hex Bar Dead Lift

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

5/13/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to have a bit of fun training.  Everyone enjoys the grab bag circuit.  Its very simple put 10-20 different exercises down on paper, and throw them into a bag.  Pick out 5-10 and you have your circuit.  You can do it for reps or for time.  Make sure that you are equitable between your strengths and weaknesses.  Always put several movements in there that you struggle with mentally and physically. So for sure there will be OH squats in mine... Have some fun and have a great training session.

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

5/12/14

OOOHHRAH Happy Birthday to US Marine Mo!! Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some explosive burst movements, strength movements and some conditioning.  All via Farmer's walks, sled pushes/pulls, box jumps, rows, and squats.  Sounds like a ton, but working with a partner or group will rock through this circuit training.

All on the clock:

Sled push pull
Farmer's walks
Box jumps
Rows
Squats

Rope Climb / Pull Finisher

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

5/11/14

SEAL Sunday # 83 ... 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..

5/10/14

Warmup with joint mobility, dynamic movement, and foam roller.  Happy Birthday to Clare and Emma!! Big conditioning today. 6 minute periods, 40 seconds of work intervals, 20 second rest intervals for a total of 4 sets = 24 minutes with the Bulgarian Bag.  Each minute there will be a different exercise.  No bag? You can perform all of these exercises with a kettlebell as well. Warm up with joint mobility and dynamic movement. Work the hips, shoulders, and lower back and get ready to get after it.

38 Birthday Burpees

Each exercise is done as many reps as possible for 1 minute

4 rounds

Presses
Arm Throw 10L/10R 
Hammer curl
Clean and Front Squats
Lunge 10L/10L
Snap Downs

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

5/9/14

Yoga..

https://www.youtube.com/watch?v=PXOyytm1aww&list=UUKgd7SCllF2Nonpoo5WXfHw

Namaste..  El Rey always..

5/8/14

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to break up our workout into periods.  You are going to take 3 movements and do them as many times as possible in the allotted time.  Great 3 prong workout. Strength, endurance, mental toughness.

All periods are 3 minutes
When the period is over 100 high knees
 Rest 1 minute in between sets
2 times through

Period 1
7 swings
8 front squat (4L/4R)
9 push ups

 Period 2
7 one arm row L
7 one arm row R
8 hi pull L
8 hi pull R

Period 3
10 clean and jerk (5L/5R)
30 scissor kicks

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