2/7/17

Warmup with joint mobility, dynamic movement, and foam roller...  Today we are going to hit the El Diablo 666 workout.  It consists of 6 exercises of 6 reps each for 6 rounds with no rest.  It is a killer.  So to begin we'll be doing 6 minutes of calisthenics to make sure we are good and ready to get 'er done.

6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics


2 handed swings
SEAL push ups
Kettlebell jump squats
Hi-pull L
Hi-pull R
Squat thrusts

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

2/6/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today gonna head down to the dungeon and hit the heavy bag.  I always like to change things up every now and then.  Plus punching the heavy bag relieves a lot of stress and is a helluva workout.  Timed sets plus some calisthenics make for a great training session.

10 Rounds
1 minute heavy bag (punch, kick, knee, elbow)
10 squat thrust / sit-outs
10 sit-ups
5 tuck jumps

work on head/hand stands, back bridges, hand stand push-ups

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

2/5/17

SEAL Sunday # 211.. 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.. 

2/4/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to utilize my two favorite training tools in a couplet format.  Kettlebells and Bulgarian Bags.  Tremendous strength and conditioning tools and diabolical combo when they are mixed into a training session.

5 rounds

10 snatch / 10 snapdown
10 good mornings / 10 sumo/upright row
10 BB rows / 10 KB rows
10 split jumps / 10 one legged dead lifts
10 spins / 10 halos
10 hammer curls / 10 cleans
10 swings / 10 donut swings

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

2/3/17

Yoga with Melissa... Good way to start the day..

http://www.youtube.com/watch?v=ozd5KKv15sE

Namaste...  El Rey always.. 

2/2/17

Warm up with joint mobility, dynamic movement, and foam roller...  Today is Ground Hog day.. Great way to start will be with a killer strength training session.  3 movements. Dead lifts, squats and burpees. This will certainly wake up your central nervous system and posterior chain.  You can use kettlebells, dumbells or barbells for this training session.

3 Rounds

15-10-5 reps
Dead lifts
Burpees
Squats

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

2/1/17

Warm up today with joint mobility, dynamic movement and foam roller.  5x5s today with body weight.  Very lo-tech but challenging.  So really warm up those shoulders, low back and hamstrings...

20 minutes amrap

5 burpee broad jumps
5 back extensions with 45lb plate or use a kettlebell of your choice
5 box jumps
5 pull ups
5 dips

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