5/14/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT some High Intensity Interval Training circuit style.  Short bursts but effective sets to mimic game like conditions.  Stops and starts, explosive movements, quick reactions, etc.. So get your timer, plan your exercises and HIIT it..

30 seconds on 10 seconds off

Ropes
Goblet Thruster
Swings
Ab Wheel
Clubbell Halo
TRX Row
 

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

5/13/16

Yoga with David... Shoulders and neck..

https://www.youtube.com/watch?v=qtt-nJacnw8

Namaste.. El Rey always.. 

5/12/16

Happy Birthday Mo!!!  Warm up with joint mobility dynamic movement, and foam roller.  Today we are going to hit a max rounds in a 20 minute frame.  Pick 3 or 4 movements, short reps, and try and get as many rounds as possible within the time limit.  All you'll need for today is your own body weight and 1 kettlebell.  Great way to hit the whole body in a short period of time.  Since there is little or no rest, for you athletes still competing, it simulates "game conditions" very well.

http://www.youtube.com/watch?v=nMiOQ1KBs-M&feature=youtu.be

20 minutes amrap

10 squats w/ 45lb plate  
5 snatch L
5 snatch R
15 abs (crunch, full sit up, knees to chest, etc.. mix it up)
30 jump rope skips

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

5/11/16

Warmup with joint mobility, dynamic movement, and foam roller..  Today we are going to hit a multi-round kettlebell complex.  Strength, endurance, and mental fortitude are need to get through this one.  Once you start the round, you can't put the bells down, or there is a penalty.. ;-)

5 rounds

12 Double Kettlebell Swing
9 Double Kettlebell Clean and Front Squat
6 Double Kettlebell Jerks
3 Bent Over Row

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

5/10/16

Warmup with joint mobility, dynamic movement, and foam roller.  Happy Birthday to Clare and Emma!! Big conditioning today. 6 minute periods, 40 seconds of work intervals, 20 second rest intervals for a total of 4 sets = 24 minutes with the Bulgarian Bag and a kettlebell.  Each minute there will be a different exercise.  No bag? You can perform all of these exercises with a kettlebell as well. Warm up with joint mobility and dynamic movement. Work the hips, shoulders, and lower back and get ready to get after it.

42 Birthday Burpees 

Each exercise is done as many reps as possible for 1 minute

4 rounds

Presses
Swings 
Hammer curl
Clean and Front Squats
Lunge 10L/10L
Snap Downs 

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

5/9/16

Warmup with joint mobility, dynamic movement and foam.  This is the link for part 2 of joint mobility by Steve Cotter. http://www.youtube.com/user/IKFFChannel?blend=1&ob=5#p/u/0/tX1j54A1A6M  This is really an essential part of the training.  DON'T skip it. 

5 rounds  w/ alrap

2 minute jump rope (If you "can't" jump rope, use the time to practice and get better.  If you don't have a jump rope, get one.  Substitute jumping jacks if you have no jump rope)

10 TRX rows
10 TRX 1 legged squat
10 TRX push ups
10 TRX knee tucks
10 TRX curl / tricep extension

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

5/8/16

SEAL Sunday # 175.. 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..