12/7/16

Remember the fallen of December 7, 1941.  Simple workout today.  Just run.. Warm up with joint mobility, foam roller, and dynamic movement.  Then 5 minutes of calisthenics : push ups, sit ups, lunges, squats, mountain climbers, etc.. whatever you want in 30 second intervals.

Start the clock:


Run 2 miles

5 - 10 yard sprints
5 - 25 yard sprints
5 - 50 yard sprints

6 minutes of 30 second intervals of abs

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

12/6/16

Warm up with joint mobility, foam roller, and dynamic movement.  Wood chipper today. We will utilize body weight and kettlebells. Make your reps efficient and each one count. Get to the goal, but don't sacrifice form for quantity. If you have to stop and rest during a set.. Stop.. get yourself together, and then keep going.

2 Rounds

50 front squats
40 swings
30 push ups
20 star jumps
10 press
5 burpees

100 full body crunch in between round 1 and 2

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

12/5/16

Warm up with joint mobility, dynamic movement and foam roller.  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 flexibility movements at the end, and call it a day.

splits, back bridges, head and hand stands, wall walks, and gymnastic movements

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

12/4/16

SEAL Sunday # 203.. 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.. 

12/3/16

Warmup with joint mobility dynamic movement and foam roller.  Today is circuit Saturday!!  We are going to work for 20 seconds and take 10 seconds to switch stations.  Move around the circuit 8 times in a tabata style circuit. One constant.. Ropes..  Get after it!!!

8 Rounds Tabata Style

20 seconds on 10 second off

Ropes
BB Good Morning
Chest to Bar
Push ups
BB Step ups
Alternating Squat / Front Kick combo
Kettlebell swings
Squat thrusts

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

12/2/16

Big posterior chain training last night deserves a good stretch with Lesley Fightmaster..

https://www.youtube.com/watch?v=eRb1-IteLgY

Namaste..  El Rey always.. 

12/1/16

Warm up with joint mobility, foam roller, and dynamic movement.  Today is FIST family member Uncle Bs birthday.. 51 + 1 burpees to start to make it an even 52.  So in his honor we will be doing one his favorite workouts.  It is the El Rey Snatch workout.  15 seconds of work 15 seconds of rest for 50 sets.  Try and get max reps in 15 seconds.  Rest.. Then switch arms.  Lots of volume.  So make sure you are all warmed up and ready to go.


15 seconds on / 15 seconds off
51 sets

single arm snatch
(moderate weight)

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