3/14/17

Snow Day in the Northeast.. Be safe...

Warmup with joint mobility dynamic movement and foam roller: Today we are going to hit a quick body weight blast.

5 Rounds

50 jumping jacks
40 squats
30 push-ups
20 sit-ups
10 pull-ups
5 burpees

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

3/13/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and conditioning circuit.  Three simple movements that pack a big punch.  Couple them together with multiple rounds, and you have a brutal strength circuit.

5 rounds

10 double kettlebell dead cleans
10 burpee broad jumps
10 swings

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

3/12/17

Happy Birthday Nicole!!
SEAL Sunday # 215.. 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.. 

3/11/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a doubles training session.  Two kettlebells utilized in a short rep circuit for multiple rounds with little rest.  Make sure you're waking up that spine.  Enjoy.. Moderate weight..

6 rounds of 6 reps

6 SCDL
6 See-Saw Row
6 double swing
6 double clean
6 double jerk
6 Rack lunge

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

3/10/17

Fightmaster yoga.. Yoga for strength..

https://www.youtube.com/watch?v=sWOPlA-BwZw

Namaste.. El Rey always.. 

3/9/17

FIST MYSTERY WORKOUT DAY..  Show up and find out what is on the agenda...  Warmup with joint mobility, dynamic movement, and foam roller.  Make it fun and challenging.  Enjoy..

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

3/8/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the pavement.  Map out a course of a 1/4 mile and get ready for a run/lift circuit.  If you have access to a treadmill, you can utilize that as well.  Push yourself.

4 rounds

Run 1/4 mile
20 high pulls 10L / 10R
5 dead hang pull-ups 
20 push ups
10 chest to bar
10 ab wheel 

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