1/7/16

Warm up with joint mobility, dynamic movement and foam roller.  Today we are going to run through a simple circuit of 40 seconds on and 20 seconds off for 5 intervals.  We will utilize kettlebells, body weight, and clubbells.  Great triple threat combo workout of strength, endurance, and conditioning.

Round 1

clubbell pull over squats
burpees
ketttlebell presses
clubbell halos
jump squats

Round 2
kettlebell snatch
mountain climbers
up right row
cleans
clubbell torch press

Repeat 2x

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

1/6/16

Warmup with joint mobility, dynamic movement, and foam roller.   Today we are going to hit a short ladder circuit.  It is designed to push your conditioning, but the by product will be increased strength and flexibility.  I figure that's a good thing.. ;-)

3 Rounds

1-5 reps
5-1 reps
Turkish get up R/L = 1 rep
1 Burpee / Sit-out combo
1 Tuck Jump


Hit a few single TGUs with something HEAVY for a little extra credit

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

1/5/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to shake off the cold with a kettlebell circuit.  Each segment will be 30 seconds.  Go for four minutes.  So simply pick four exercises and do each one L/R for 30 seconds each without a break..  If you want to throw  a few bodyweight movements in there to break it up, have at it...

30/30
5 Rounds

Swings
Row
Clean
Snatch

1 minute bodyweight conditioning in between kettlebell periods

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

1/4/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the pavement.  Distance run.  Try and set a good pace and stick with that pace.  Finish strong.

Timed 5k or Distance sprint jog intervals for 1.5 miles

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

1/3/16

SEAL Sunday # 160.. 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..

1/2/16

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a bodyweight blast.  You'll be on the clock, and you'll work for 30 seconds rest for 10 seconds.  These sessions can be just as taxing as any weight training session.  Keep pushing and get 'er done.

5 Rounds

30 seconds on / 10 seconds off

Jump squats
Plank up downs
SEAL push-ups
Floating lunges
Sit-outs
Squat thrusts

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

1/1/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to start the year off right with a multi-set team training session.  Hope you didn't over indulge last night, because this will be challenging.  Set your goals for 2016.  Even if they are simple ones.  I achieved all 3 of my major fitness goals.  2016 Handstand push-ups.. Raise the bar for 2016.

5 Rounds

Rep Range : 2-4-6-8
Clean & Jerk
Clean & Front Squat

Chalk up.. 

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