6/21/15

SEAL Sunday # 134... 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..

6/20/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an even/odd emotm training session.  Even minutes perform several movements, and odd minutes perform different movements.  It creates two separate workouts within one time limit.  Pretty cool.  Must give our friends at Crossfit credit for the protocol.  Here is the FIST twist..

EMOTM:

16 minutes

Odd:

4 Thrusters
6 Push-ups
4 Tuck jumps

Even:

4 Bent Over Row
12 Lunges 6L/6R
4 Swings

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

 

6/19/15

Yoga with Lesley Fightmaster..  Definitely in need of a serious stretch today.. 

https://www.youtube.com/watch?v=u68LDuog0c4

https://www.youtube.com/watch?v=-nOI0_OGkyA

Namaste..  El Rey always..

6/18/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to combine Kettlebells, Bulgarian Bags, and bodyweight for the El Diablo 666.  It has been a while since we tackled this one, but it always proves to be a great sweat.  Get a solid warmup and get 'er done.


6 Rounds of 6 reps of 6 exercises

BB Snapdowns
SEAL push-ups
BB jump squats
Kettlebell goblet press
Kettlebell swings 
BB burpees

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

6/17/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be hitting a fun strength training session.  Tires, barbells, kettlebells, body weight, tiny bit of running, and rope climbs.  Get ready to get 'er done.

All can be done for reps or time in a you go / I go format
I break it up depending on the size of our group.
Short reps and heavy weight today

Hex bar dead lifts
Barbell cleans
Barbell press
Double kettlebell row
Pull-ups
Box Jumps
Steel log front squats

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

6/16/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper.  Down and then back up similar to a ladder, but different exercises and different rep ranges.  Keep focused on form rather than speed.  There is a ton of volume.  Get after it..

2 Rounds

50 hi-pull / catch / goblet squat
40 push-ups
30 figure 8 / static hold
20 sit-ups
10 snatch L
10 snatch R
20 sit-ups
30 figure 8 / static hold
40 push-ups
50 hi-pull / catch / goblet squat

50 sledge smashes

Wall walks, bridges, splits, hand/head stands

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

6/15/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix slow and steady with fast and explosive in a ladder session.  Only up the ladder.. ;-)  Slow and steady Turkish get-ups.  Fast and explosive Burpees.  Add them together = great training.

Up the ladder :

1 TGU L
1 TGU R
1 Burpee
2 TGU L
2 TGU R
2 Burpee
You get the idea..

**Try not to switch arms during TGUs.  If you must add 2 burpees on to your total for the round as a penalty**

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