11/14/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do a HIIT workout with the Bulgarian Bag.  30 seconds of work and 15 seconds of rest.  Several different exercises to give us a full body training session.  Get a good warmup and get after it... 

3 Rounds

30 seconds on / 15 seconds off

Snap downs
High knees
Arm throw
Push-ups
Donut swing
Power snatch
Hammer curl
Hi-pull

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

11/13/15

Yoga with Adriene..

https://www.youtube.com/watch?v=_F8aOQza68E

Namaste..  El Rey always..

11/12/15

Today were are going to HIIT it.. So begin with joint mobility, dynamic movement and foam roller.  25 seconds of work 5 seconds to move to the next station for 4 rounds.  Pick 5 exercises and do 3 sets.  These types of circuit training sessions really mimic "game/match like" conditions.  Go hard for the 25 seconds.  Push yourself..

25 on / 5 off
20 intervals = 4 full rounds x 3 sets

Set 1

ropes (waves, alternating waves, corkscrews, jumping jacks)
thrusters
ab wheel
dips
ring rows

Set 2

ropes
SCDL
jump pull ups
sit outs
trx pistols

Set 3

ropes
mountain climbers
back extensions
medicine ball smash
heavy swings

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

11/11/15

Warm up with joint mobility, foam roller, and dynamic movement.  Remember those who have sacrificed so much for us and our freedom.  Today we are going to do a body weight circuit.  Set the clock.  Get as many rounds as possible in 20 minutes.

20 minutes amrap

5 burpees
10 medicine ball smashes
5 box jumps
10 chain push ups
30 full body crunch

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

11/10/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix kettlebell and bodyweight strength, volume, and endurance all together in the blender.  This is what came out below.  Challenging kettlebell work set and 2 minutes of bodyweight conditioning.  Today, use a challenging weight.  Push yourself.  That said, don't sacrifice form to step up.  Form first always.  Get after it!!


40 clean and jerks 20L/20R
1 minute ski jumps (side to side)
1 minute body weight squats

40 snatch 20L/20R
1 minute gorilla jacks
1 minute bicycle crunch

40 lunges 20L/20R
1 minute high knees and butt kicks
1 minute squat thrust

40 row 20L/20R
1 minute mountain climbers
1 minute power jumps

50 single arm swings 25L/25R
1 minute jumping jacks
1 minute Cossack squats

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

11/9/15

Warmup with joint mobility, dynamic movement, and foam roller. Today I'm going to hit the trx system today for some body weight exercises.  Warm up with joint mobility, foam roller and dynamic movement.  I spent some extra time here just to really get the blood flowing.

10 rounds

10 trx knee tucks
10 rows
10 pistol squats 5L/5R
10 curls/tricep extensions
10 chest press

 20 second airdyne sprint

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

11/8/15

 SEAL Sunday # 153.. 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..