11/7/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix bells and bags..  Killer combo session to get our hearts going and muscles pumping.  This is like peanut butter and jelly for me.. So shake off the cobwebs and get 'er done..

3 sets

Take rest as needed in between sets.. 

20 spins 10L/10R / 20 kettlebell halo 10L/10R
20 jump squats / 20 kettlebell lunge 10L/10R
20 snapdowns / 20 kettlebell snatch 10L/10R
20 arm throw 10L/10R / 20 kettlebell clean 10L/10R
20 donut swings / 20 kettlebell swings

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

11/6/15

Yoga with Candace.. 

https://www.youtube.com/watch?v=8zAYsggOEC4

https://www.youtube.com/watch?v=lgDUeI29tj4

Namaste..  El Rey always..

 

11/5/15

After 19 Happy Birthday Burpees for Garrett, warmup with joint mobility, dynamic movement, and foam roller.  Today we're going to hit Randy Couture's grappling circuit.  It emphasizes form and utilizing a manageable weight that you can get all of your reps.  It is 8 exercises of 8 reps each for 6 sets.  Take 60 seconds rest in between sets.  Click the link below for a video demonstration.

6 rounds of 8 reps per exercise

Take 60 seconds rest in between each round 

1. Bent over row            
2. Upright row           
3. Military press
4. Good morning
5. Split squat (left)
6. Split squat (right)
7. Squat and push press
8. Stiff legged deadlift

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

 

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

 

11/4/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today simple multi-round circuit.  10 rounds for a quick and easy strength and conditioning builder.  Cold weather is upon us, so take the time to get good and warmed up.

10 rounds
3 Hex bar dead lift (increase weight every 2 sets)
5 baseball pull ups
50 jump rope skips

Sprint 10 seconds / jog 30 seconds for 1 mile

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

11/3/15

Warmup with joint mobility, dynamic movement, foam roller.  Today we are going hit a chipper.  One long round of multiple exercises with tons of volume.  This is a great strength and conditioning go.  Focus getting the most out of each rep.  Your improvement is directly related to your effort.  So get after it.  Leave it all in the gym so the game, competition, match, or test is easy... Crush it today!!!

1 Round

100 Kettlebell Lunges (50 L / 50 R)
10 Triple Crush
90 Swings
20 Full Sit-Ups
80 Rows (40R / 40L)
30 Push-Ups
70 Mountain Climbers
40 Russian Twist  
60 Sumo / Upright row
50 Snatch (25L / 25R)

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

11/2/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a TGU/Burpee ladder.  Full body strength, mobility, and flexibility go with a great conditioning chaser.  So grease the joints and get 'er done.

Turkish Get Up Ladder

Once up.. Rest.. Once Down..

1 Turkish Get Up L/R
2 Burpee
2 Turkish Get Up L/R
4 Burpee
3 TGU L/R
6 Burpee
4 TGU L/R
8 Burpee
5 TGU L/R
10 Burpee

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

11/1/15

 SEAL Sunday # 152.. 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..