12/7/15

Remember the fallen of December 7, 1941.  Simple workout today.  Just run.. Warm up with joint mobility, foam roller, and dynamic movement.  Then 5 minutes of calisthenics : push ups, sit ups, lunges, squats, mountain climbers, etc.. whatever you want in 30 second intervals.

Start the clock:


Run 2 miles

5 - 10 yard sprints
5 - 25 yard sprints
5 - 50 yard sprints

6 minutes of 30 second intervals of abs

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

12/6/15

 SEAL Sunday # 156.. 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..

12/5/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag HIIT session.  We will incorporate the Bulgarian Bag in timed sets along with ropes and other accouterments to make it a fun and challenging workout. It will work out that you work for 3 sets of 20 seconds before switching stations.

9 rounds

3 sets of 20 seconds of work 5 seconds "rest"
Ropes
Bulgarian Bag movements
Box jumps

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

12/4/15

Yoga with Candace.. 60 minute flow.. Low back and hamstring...

https://www.youtube.com/watch?v=Dc3Esxsr3Kg

Namaste..  El Rey always..

 

12/3/15

Warmup with joint mobility, dynamic movement, and foam roller.  The good news is MORE Birthday Burpees today!! Only 14 so don't panic.. Today we are going to focus on the swing and use that for the basis of our training session.  Steve Maxwell goes through how to get through the proper form on the swing.  http://www.youtube.com/watch?v=9aMCIzIVmzc This is a great muscular endurance and fat burning movement.

5 sets

20 2 hand swings
20 Cossack squats 10L/10R
20 2 hand swings
20 goblet thrusters
20 2 handed swings

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

12/2/15

Good morning team.. We are going to do some HIIT today.  Lots of circuits varying times and weird fun ways to do the exercises.  Ropes, body weight, barbells, BBBs, kettlebells, airdyne bike.. so today we will be calling this one the kitchen sink.

Multiple sets with varying work/rest times but generally 2-1 or 3-1 work/rest ratio.. It will get your heart rate up and your muscles firing!!

60 seconds on / 20 off
40 seconds on / 20 off
20 seconds on / 10 off

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

12/1/15

Warm up with joint mobility, foam roller, and dynamic movement.  Today is FIST family member Uncle Bs birthday.. 50 + 1 burpees to start to make it an even 51.  So in his honor we will be doing one his favorite workouts.  It is the El Rey Snatch workout.  15 seconds of work 15 seconds of rest for 50 sets.  Try and get max reps in 15 seconds.  Rest.. Then switch arms.  Lots of volume.  So make sure you are all warmed up and ready to go.


15 seconds on / 15 seconds off
50 sets

single arm snatch
(moderate weight)

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