8/7/14

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do the gold standard in the Bulgarian Bag work out annuls, the Gruenwald 1000.  It consists of 10 exercises broken down into 40-30-20-10 rep sequences.  It is brutal.  It is a great physical and mental test.  So warm up well, and set your clock.  My goal is to complete it in less than 40 minutes.  Take rest as needed in between rounds.  You SHOULD take a minimum of 90-120 seconds in between rounds.

40-30-20-10

Spins
Snap downs
Good mornings
Torso twists
Jump Squats
Presses
Hammer curls
Push ups
Hi-pulls
Sit ups

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

8/6/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit ropes, tires, sled, and steel.  Throw them into a blender and you get a great strength and conditioning training session.  These types of training sessions are super fun, and can really get your muscles and heart pumping.  Push hard.  Sweat now, win later.

For time or for reps:

Tire tosses
Rope waves
Sled push / pull
Pull-ups
Dips
Box Jumps
Double kettlebell cleans
Barbell rows

Flexibility/ strength skills : wall walks, back bridges, headstands, & handstand push-ups

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

8/5/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to go up and down the ladder.  Kettlebell and bodyweight combos that will enhance strength, conditioning and endurance.  We will offset each movement.  For example 1 swing 10 burpees, 2 swings 9 burpees, 3 swings 8 burpees etc.. Get ready and get 'er done.

Ladder combos

American swings / burpees
Goblet squats / SEAL push-ups
Double jerks / sit-ups
Double hi-pulls / tuck jumps

Flexibility skills : Splits, head stands, and wall walks

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

8/4/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the hill.  A mix of hill sprints and kettlebell exercises with a rope climb / calisthenic finisher.  This is a great mental test as well as a great conditioning training session.  Your kettlebell movements are actually active recovery from the sprint.  Get loose and get after it today..

10 rounds

30 yard hill sprint
2 windmill L
2 windmill R
5 kettlebell thruster L
5 kettlebell thruster R

5 rounds

rope climb
10 clap push-ups
10 toes to bar

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

8/3/14

SEAL Sunday # 94... 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.. 

8/2/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the EL D Card flip.  Pick 4 exercises, assign each exercise a suit in the deck, and each corresponding number is the number reps you perform.  Face cards are 10 reps, and aces are 11 reps.  It is a quick fun, hard training session.  Enjoy

Swings
Kettlebell jump squats
Squat thrusts
Goblet press

Ab work
Flexibility and stability: Splits and head stands

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

8/1/14

Warmup with joint mobility, dynamic movement, and foam roller.  Simple training session today. A good mix of strength, conditioning, and mental fortitude.   Short reps and long sets of three simple elements.  Designed for power, agility, and flexibility. Enjoy.  Again form over speed..

7 sets

(45 seconds rest in between sets)

3-5 hex bar dead lifts
3 box jump / sit-outs
6 pull ups
sprint 20 yards 


Flexibility : Wall walks

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