7/15/16

Yoga with Adriene..  Strength and Focus..


https://www.youtube.com/watch?v=_F8aOQza68E

Namaste..  El Rey always.. 

7/14/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate the Bulgarian Bag and a short run to form a tough but effective mental, strength, and conditioning test.  Several BB movements followed by a run.  As always make sure that you're hydrating properly throughout the day to prepare.


4 Rounds

Run 400M


25 Jump Squats
25 Donut Swings
25 Spins (Round 3 do spins from your knees)
25 Power Snatch

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

7/13/16

Warm up with joint mobility , foam roller, and dynamic movement.  Today is a wood chipper.  One long, continuous set with multiple exercises and reps.  Do your best.  If you need a breather, take it. Just keep on going until you finish.  Make sure you have greased the joints and really warmed up first.  Don't skimp on the joint mobility.

1 Round

10 Tire Toss
20 double thrusters
20 chin ups
Run 1/4 mile
20 box jumps
20 snatches
20 dips
20 double jerks
Run 1/4 mile
20 box jumps
10 Tire Toss

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

7/12/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old standby at FIST.  The FIST 100s.  Simple pick 4 or 5 exercises and do 100 reps of each.  The caveat is that you must complete each exercise in its entirety before you move on to the next one.  So choose wisely.  As always form supersedes speed.  Don't sacrifice good form just to get through it.  Enjoy..

100s

Swings
One arm row
Squat thrusts
Jerks
Lunges 
Full body crunch

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

7/11/16

Warm up with joint mobility and dynamic movement.  Heading downstairs to work over the heavy bag.  Just a nice change of pace to mix things up a bit.  Heavy bag training is a great cardio/endurance workout.  Plus it is really fun.  "The repeated effort of punching the bag provides a thorough workout to your heart and lungs. Unlike steady-state cardio such as jogging and cycling, heavy bag training challenges multiple metabolic systems, giving you a more complete workout. Heavy bag can be used as a form of interval training, a cardiovascular training method recommended by the American Council on Exercise." Livestrong

10- 1 minute rounds
5 TGUS L/R
5 sit out / sprawls L/R

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

7/10/16

SEAL Sunday # 184.. 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.. 

7/9/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to break up 4 mini workouts into 6 EMOTM sections.  Each will be different and challenging.  Remember the faster you go, the more rest you get, BUT crappy reps = crappy results.  So as always focus on form to get it right.

4 Rounds
6 minutes EMOTM
1 minute break in between sets

#1
20 Squat / Kick combos
20 swings

#2
5 Bulgarian Bag Buprees
16 Arm Throws

#3
10 Push-ups
50 Mountain climbers

#4

30 High Knees w/ Bag
15 BB Snapdowns

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