4/14/16

Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a single movement EMOTM training session using double kettlebells and bodyweight.  Each movement will be a certain number of reps.  If you complete the reps in less than a minute, you get to rest.  If you don't, then you head directly into the next movement.

3 Rounds

Minute 1
20 Double Jerks
Minute 2
30 Alternating Rows
Minute 3
30 Kettlebell Jump Squats
Minute 4
20 SEAL Push-ups
Minute 5
15 Clean and Front Squat

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

4/13/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a conditioning crusher.  Running, pushing, pulling and jumping.  Make sure you get a good warmup and get ready to get after it.  Enjoy..

800m run
10 - 25 yard sled pushes
10 - 25 yard sled pulls
10 sets of 5 box jumps
800m run

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

4/12/16

Warm up with joint mobility and dynamic movement.  100s today. Power, strength, and endurance all in one.  Simply pick 5 exercises and do 100 total reps before you move on to the next one.  Take a short rest in between 100s, but we really try and bang them out.  It is a
 good test of will and focus.

100 reps of each exercise before you move on to the next one

Spins
Front squat
Swings
Cleans
Hi-Knees



500 reps

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

4/11/16

Warm up with joint mobility and dynamic movement.  Simple sequence today.  Turkish get ups.  Simply set your timer and go.  I like to get as many in a row as I can with one arm before I switch to singles. 15-20 minutes with no rest usually gets it done.  Throw in some more stretching at the end, and call it a day.

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

4/10/16

SEAL Sunday # 171.. 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..

4/9/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight circuit.  Pick several exercises and do them for time.  Add rest or time to switch stations, and keep on going.  You can switch up the exercises after a few rounds to keep from getting static or bored.  Sample below

20 seconds on 10 seconds off

Ropes
Chest to bar
Jump squats
Step ups
Ab wheel
Mountain climber

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

4/8/16

Yoga for athletes and recovery.. 

https://www.youtube.com/watch?v=SA2-zwMIoE4

Namaste..  El Rey always..