7/7/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do 2 twelve minute mini workouts.  3-4 exercises in an AMRAP format.  As with yesterday, form always super cedes speed.  We want quality reps.  That said, make sure you push yourself.  Only you know if you are giving 100%.  We will be utilizing bells & body weight.. Crush it today..

Each round is 12 minutes AMRAP
1-2 minute rest in between rounds

Round 1

7 SEAL Push ups
5 Hi-Pull L
5 Hi-Pull R
7 Kettlebell jump squats

Round 2
7 Clean and Front Squat R
5 Press R
5 Press L
7 Clean and Front Squat L


Pull-ups, Chin-ups, back bridges, and splits..

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

7/6/15

Warmup with joint mobility, dynamic movement, and foam roller. Hitting the dungeon today for a heavy bag and calisthenic training session.  If you don't have access to a heavy bag, grab two small dumbbells, or even to cans of soup to use as resistance and shadow box.  Believe me, it'll be harder than you think.

10 rounds

30 seconds heavy bag (punch, kick, elbow)
30seconds shadow wrestling (shots, sprawls, fakes, downblocks, footwork)
20 push ups
20 sit ups
20 cossack squats

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

7/5/15

SEAL Sunday # 136... 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..

7/4/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we celebrate the United States of America's 239th birthday.  With that in mind, we will be doing a birthday chipper.  12 exercises of 20 reps per movement.  The last set will be 19 reps + 1 to grow on.. Works out well.. ;-)..   Enjoy.

20 Reps of each movement
Single kettlbell 

Swings L/R (20 Reps per arm)
Cleans L/R
Hi-pulls L/R
Snatch L/R
Front Squat L/R
Jerk L/R
Burpee (Extra)

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

7/3/15

Yoga with Adriene.. Hamstrings..

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

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

7/2/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight chipper with a kettlebell chaser.  No weights just your own body weight as resistance.  These training sessions can be more taxing than weight training sessions.  Focus on quality full range of motion reps, NOT fast "get it over with" reps.  Take the extra time and get 'em right.

100 squats / 15 swings
90 flutter kicks / 15 swings
80 gorilla jacks / 15 swings
70 push-ups / 15 swings
60 good mornings / 15 swings
50 high knees / 15 swings
40 sit-outs / 15 swings
30 sit-ups / 15 swings
20 burpees / 15 swings
10 plank jumping jacks / 15 swings

Rope climbs
Splits and back bridges

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

7/1/15

Today we are going to go through some High Intensity Interval Training or HIIT.  We will utilize ropes, body weight, and kettlebells.  Push yourself through each interval, focus on each movement so you can get the most out of it.  This is a fun and challenging way to train.  Gets your heart and muscles pumping..

30 seconds of work 15 seconds of rest
3-5 rounds of each

#1

Ropes
Box jumps
Swings
SCDL
Ring Rows

#2

Ropes
Presses
Chain pushups
Goblet Squats
Halos

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