7/8/16

Yoga with David..


https://www.youtube.com/watch?v=PojgMEUIy-4

Namaste... El Rey always.. 

7/7/16

Warmup with joint mobility, dynamic movement, and foam roller.  Dead lifts, rope climbs, kettlebell snatches, and sledge smashes.  Simple effective.  A full body crusher.  Not much explanation needed.  If you don't have access to a rope, pull ups will suffice as a substitute.  If you don't have a sledge hammer, medicine ball smashes are a good substitute as well.

10 rounds

3-5 dead lifts (increase weight after 2 rounds with same weight)
1 rope climb
20 sledge smashes (10 per side)
6 dead snatch (3 per arm)

Handstands, back bridges, and splits

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

7/6/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to have a bit of fun training.  Everyone enjoys the grab bag circuit.  Its very simple put 10-20 different exercises down on paper, and throw them into a bag.  Pick out 5-10 and you have your circuit.  You can do it for reps or for time.  Make sure that you are equitable between your strengths and weaknesses.  Always put several movements in there that you struggle with mentally and physically. So for sure there will be OH squats in mine... Have some fun and have a great training session.

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

7/4/16

Happy Birthday America!! Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight chipper with a kettlebell chaser.  No weights just your own body weight as resistance.  These training sessions can be more taxing than weight training sessions.  Focus on quality full range of motion reps, NOT fast "get it over with" reps.  Take the extra time and get 'em right.

100 squats / 15 swings
90 flutter kicks / 15 swings
80 gorilla jacks / 15 swings
70 push-ups / 15 swings
60 good mornings / 15 swings
50 high knees / 15 swings
40 sit-outs / 15 swings
30 sit-ups / 15 swings
20 burpees / 15 swings
10 plank jumping jacks / 15 swings

240 extra reps TBD

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

7/3/16

SEAL Sunday # 183.. 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.. 

7/2/16

Today we are taking a well deserved rest after dancing and celebrating the marriage of Matt and Nicole.  What a terrific affair.  The bride was beautiful, the groom was handsome, and it was a super fun night.  We love you guys!! So everyone enjoy the day off today.. We're back at it tomorrow!!

7/1/16

Yoga..

 https://www.youtube.com/watch?v=GWQi2GlH0cM

Namaste.. El Rey always..