3/21/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell / bodyweight combo.  As with all of our training sessions, make sure that you are focusing on form rather than speed.  Shitty reps = injury and lousy results.  Make sure that you're locked in and get after it..


15 minutes AMRAP 

10 Swing
10 Sit-out 5L/5R
10 Press 5L/5R
10 Split jump 5L/5R
10 Hi-pull / catch / squat
10 Push-up

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

3/20/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are just going to hit the pavement for some road work.  Bust out a few sprints and rip some sled work.  Get loose and warmed up then hit the road.

1.5 Mile Run
5 40 yard sprints
5 20 yard sled pushes (No sled? 20 yard heavy farmer's carry)
1.5 Mile Run

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

3/19/17

SEAL Sunday # 216.. 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.. 

3/18/17

Warmup with joint mobility, dynamic movement, and foam roller.  We are going to hit 4 exercises for 1 minute each to increase work capacity.  Multiple implements in use today.  5 rounds on the clock 1 minute rest in between sets.  20 minutes of total work.  Get after it..

1 minute each for a total of 20 minutes

2 handed leg driver  https://www.youtube.com/watch?v=kmbh2dS51OY
Bulgarian Bag reverse lunge
Double kettlebell thruster (moderate)
Bulgarian Bag Snapdown

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

3/17/17

Warm up with joint mobility and dynamic movement.  As today is the feast day of St. Patrick, we will honor Ireland's most famous patron saint by doing the St. Patrick's Day 17. (Brigid of Kildare and Colmcille are also formally recognized as patron saints as well.)  It will be difficult, much like when he was captured from Wales by Irish raiders and taken as a slave  to Ireland, where he lived for six years before escaping and returning to his family. So put on your green workout attire, and have a Guinness in the fridge for later and get after it.

17th of March
26 counties in Ireland
6 counties in North Ireland

17 sets of 17 different exercises
32 reps per set

1 squat thrust
2 sumo squat
3 upright row
4 swings
5 press (16L/16R)
6 SCDL
7 sit out (16L/16R)
8 lunge (16L/16R)
9 halo (16L/16R)
10 seal push up
11 hi-pulls (16L/16R)
12 cleans (16L/16R)
13 mountain climber 
14 russian twist (16L/16R)
15 crunch
16 snatch (16L/16R)
17 bottom up thruster

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

3/16/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT a Bulgarian Bag, Kettlebell, Bodyweight and Airdyne bike circuit.  Several stations to increase conditioning and strength.  Remember lousy reps, lousy results.  Don't dog it, but speed reps aren't the goal.  Focus on pushing your conditioning and strength.

3 sets of 5 Rounds

30 seconds work / 10 second switch

Airdyne
BB Front raise / squat combo
SCDL
Snap Downs
Fitball Smash

*You can alter the exercises after you finish your 5 round set.

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

3/15/17

Warmup with joint mobility, dynamic movement, and foam roller. Simple today. Pick your favorite training exercise and your least favorite training exercise, and put them together in a combo. We all need to work on our weaknesses to really improve.

Snatches and Over Head Squats are mine.
Need to work on OHS flexibility and strength

5 Rounds
30 snatches 15L / 15 R
12 OH Squats (moderate weight) 6L / 6R

Take rest as needed

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