6/28/15

SEAL Sunday # 135... 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..

6/27/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag Tabata circuit.  This will prove to be another level of misery as it pertains to training.. ;-), but alas we will persevere through adversity and come out stronger healthier and mentally tougher than before.  Enjoy

20 seconds on / 10 seconds off
8 sets

Spin / Arm throw combo
Split jumps
Clean and front squat
Press
Snapdown

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

 

6/26/15

Yoga with Lesley Fightmaster..  Two yoga "quickies" hip opener and flow..

https://www.youtube.com/watch?v=S5CwNjBeSIk

https://www.youtube.com/watch?v=hqvlNMXLs7o

Namaste..  El Rey always..

6/25/15

Warmup with joint mobility, dynamic movement, and foam roller..  Today we are going to hit a multi-round kettlebell complex.  Strength, endurance, and mental fortitude are need to get through this one.  Once you start the round, you can't put the bells down, or there is a penalty.. ;-)

5 rounds

12 Double Kettlebell Swing
9 Double Kettlebell Clean and Front Squat
6 Double Kettlebell Jerks
3 Bent Over Row

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

6/24/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old school strength training session.  5x5 heavier as you go up in sets.  Rep range remains the same.  This is a great you go / I go session. You can utilize your partner to push you and make gains..  Get 'er done..


5x5

T-Bar Rows
Ukrainian Dead Lift
Weighted Box Jumps
Zercher squats
Weighted Pull-ups
Seated shoulder press

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

 
 

6/23/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some conditioning with the EL D Card Flip.  It is a simple workout.  Get a deck a of cards,  pick 4 exercises and each card corresponds to the amount of reps you do for that particular exercise. Today we are going to mix in body weight and Bulgarian Bag.

EL D Card Flip

Clubs : Squat Thrusts
Spades : Push Ups
Hearts : BB Jump Squats
Diamonds : BB Snapddowns

Joker #1 : 100 Mountain Climbers
Joker #2 : 100 Flutter Kicks

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

6/22/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the streets.  Put on your sneakers, and get out there and run.  Not my favorite thing to do, but a great way to push your cardio, and build endurance.  Enjoy..

Timed 5k

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