4/7/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a combo training session.  Conditioning today with a sprinkle of strength.  Gotta throw some strength in there because its more fun than just straight conditioning.. :-)  We are going to mix up some body weight, barbell plates, and kettlebells into a great full body training session. Use moderate weights because we are going to do some serious volume.

5 rounds
Take rest as needed in between rounds 

1 minute left clean and jerk
1 minute right clean and jerk
10 OH plate squats
20 full sit ups
10 sit outs 5L/5R
1 minute left snatch
1 minute right snatch

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

4/6/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit 5x5 combos.  Uppers and lowers.  Old school steel super set style.  Great strength circuit.

5 sets of 5 reps

Uppers

Barbell Row / Kettlebell Pullover
Chest Press / Perfect Push ups

Lowers

Kettlebell Front Squat / SCDL
Kettlebell Lunge / Plank Donkey Kick

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

4/5/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old stand-by.. The EL D card flip.. Simply pick 4 exercises and flip the cards.. Each exercise has a suit and you complete the corresponding number of reps on the card. Face Cards are 10 reps.. Aces are eleven.  Jokers are wild.. Enjoy..

EL D Card Flip

Hearts - Sumo / Upright Row
Diamonds - Push-ups
Spades - Goblet press
Clubs - Squat thrust

Joker #1
100 Flutter Kicks
Joker #2
100 Bicycle Crunch

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

4/4/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today is simple.  My least favorite thing to do.. Run.. I like to break it up into sprints and jogs, but you can do it anyway you see fit.  Today, I'm just going to bust it out. Run a 5k and see how I do.

Run 5K

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

4/3/16

SEAL Sunday # 170.. 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..

4/2/16

Warmup with joint mobility, dynamic movement and foam roller. Today is 10-1 with a twist.  This a recycled workout, but a very tough physical and mental test.  You have the double front squat component throughout the whole workout to contend with as well as the additional body weight and kettlebell components as well.

1 round

10 double front squats

50 leg lifts

9 double front squats

40 2 handed swings

8 double front squats

30 cleans (15L/15R)

7 double front squats

20 squat thrusts

6 double front squats

10 snatches (10L/10R)

5 double front squats

50 jumping jacks

4 double front squats

40 push ups

3double front squats

30 side crunch (15L/15R)

2 double front squats

20 bent over rows (10L/10R)

1 double front squat

10 triple crush

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

4/1/16

Fightmaster yoga.. 

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

Namaste.. El Rey always..