1/7/15

Warm up with joint mobility, dynamic movement, and foam roller.  We are headed into the wood chipper today.  1 exercise theme with several acting as a supporting cast.  We will travel down the ladder with our theme exercise. It is a good tilt today.. It should take about 20 minutes.. (Inside joke..) Get ready and get after it.

1 round

10 double cleans
   50 flutter kicks
9 double cleans
   40 swings
8 double cleans
   30 front squats (15L/15R)
7 double cleans
   20 squat thrusts
6 double cleans
   10 snatches (5L/5R)
5 double cleans
   50 jumping jacks
4 double cleans
   40 push ups
3 double cleans
   30 crunches
2 double cleans
   20 jerks (10L/10R)
1 double clean
   10 triple crush

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

1/6/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 30-10 HIIT circuit.  Push as hard as you can for 30 seconds and then 10 seconds to switch stations.  Multiple rounds, so push hard and fight through the fatigue.  HIIT training will up your conditioning plus the strength elements that are thrown into each segment make for a double dose of tough training.

30 seconds on / 10 seconds to switch
Jump Pull Ups
Ropes
Chest to bar
Ring Rows
Front Squat / Kicks
SCDL
Clubbell halo

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

1/5/15

Warm up with joint mobility, foam roller, and dynamic movement.  All body weight today. Today will be one of those sneaky hard crushers..  Don't underestimate the quality of an all body weight training session.  If you push hard, you'll definitely feel it tomorrow..

3 Rounds

100 High Knees
80 Crunches
60 Squats
40 Push ups
20 Sit outs
5 Chin-ups
5 Burpees 

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

1/4/15

SEAL Sunday # 113... 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..

1/3/15

Warm up with joint mobility, dynamic movement, and foam roller.  Today we will channel our inner Herb Brooks.  This quote sums it up, "No one has ever worked hard enough to been able to skate with the Soviets for an entire game.  Gentlemen, we are going to work hard enough."  There is a scene in "Miracle" that is based on actual event.  The US team played a terrible game, and Brooks made them do ladders, killer drills, or gassers..  Today will be our version.

Mountain climbers and burpees will have to do..

5 rounds (no rest)


20 single arm swings
20 floor chest press
20 figure 8 static holds
20 goblet squats
20 goblet presses
50 mountain climbers
5 burpees

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

1/2/15

Yoga with Lesley Fightmaster..

https://www.youtube.com/watch?v=v0SWNo0jXL0

Namaste..  El Rey always..

1/1/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to start the year off right with a multi-set team training session.  Hope you didn't over indulge last night, because this will be challenging.  Set your goals for 2015.  Even if they are simple ones.  I achieved all 3 of my major fitness.  Raise the bar for 2015.

5 Rounds

Rep Range : 2-4-6-8
Clean & Jerk
Clean & Front Squat

Chalk up.. 

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