6/14/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to the wood chipper.  6 exercises utilizing body weight and kettlebells.  These formats can be challenging, but they push you to perform.  Try and get your best time without sacrificing your form to do so.  Have fun, and push yourself today.  Repeat this : If Not Me, Then Who..

Chipper
Work your way down, and then go back up again.

2 full rounds

60 Swings
50 Sumo squat / Upright row
40 Push-ups
30 Goblet Press
20 Figure 8 / Static hold
10 Burpees

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

6/13/14

Triskaidekaphobiacs have no fear.  Yoga today to calm your worries.

https://www.youtube.com/watch?v=mymNz1qdV0Q

Namaste... El Rey always..

6/12/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be training with the Bulgarian Bag.  Simple Circuit of timed movements coupled with some sprints, a short distance run or two, and some animal movements.  Nice mix to get the blood pumping.. Get ready and get 'er done..

Several rounds of timed sets followed by running below.

30 second sets of
Spins
Arm Throws
Clean and front squat
Press
Snap down

Sprint 40 yards
Frog Hop 25 yards
Run 400M
25 yards bear crawl

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

6/11/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength biased training session.  Double kettlebells, tire flips, dips, push-ups, etc... Should be fun.  Make sure you a hit a good warmup and get after it.

Team format.  Timed sets.

Box jumps
Tire flips
Pull-ups
Dips
Push-ups
Dead kettlebell cleans
Double jerks
Rope climbs

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

6/10/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit one of the best conditioning training sessions I've used.  It is the EL D Card flip.  52 cards in a deck + 2 jokers.  Pick 4 exercises and assign them a suit.  Aces are 11 reps and face cards are 10 reps.  Jokers are wild, and that means 100 reps.

EL D Card Flip

Hearts = swings
Clubs = squat thrust
Spades = kettlebell jump squats
Diamonds = goblet press

Joker #1 = 100 lunges
Joker #2 = 100 flutter kicks

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

6/9/14

Swing sets today.. Warm up with joint mobility, dynamic movement, and foam roller.  Focus on form and technique rather than speed.  You get to essentially practice your swings, cleans, squats, presses, and snatches in this work out.  So take advantage of the time to really get your movements into shape.

3 rounds
heavy = 5 reps
moderate = 8 reps


Every movement is for left and right arm, so only 1 kettlebell is needed.
Rest 60-90 seconds in between rounds.

swing
clean and press
swing
clean and front squat
swing
one arm row
swing
snatch
swing

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

6/8/14

SEAL Sunday # 86 ... 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.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70 

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