7/7/17

Yoga with Sarah Beth.. Detox class..

https://www.youtube.com/watch?v=ZHxKr9qXf0E

Namaste.. El Rey always.. 

7/6/17

Warm up with joint mobility and dynamic movement.  Today we are going to just do 2 movements.  Simple but effective.  The kettlebell swing is the first thing you learn when you begin with kettlebells.  It is a great posterior chain and cardiovascular exercise.  The other movement is going to be is kettlebell jerks.  Basic, but a full body go.  Two simple exercsies.. up and down the ladder.

You go / I go

22-18-14-10-6-2-6-10-14-18-22

2 handed swings
Double kettlebell jerks

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

7/5/17

Warmup with joint mobility, dynamic movement, and foam roller. Hitting the dungeon today for a heavy bag and calisthenic training session.  If you don't have access to a heavy bag, grab two small dumbbells, or even to cans of soup to use as resistance and shadow box.  Believe me, it'll be harder than you think.

10 rounds (No rest)

30 seconds heavy bag (punch, kick, elbow)
30 seconds shadow wrestling (shots, sprawls, fakes, downblocks, footwork)
20 push ups
20 sit ups
20 cossack squats

Flexibility and agility : BASE Wrestling neck bridge drills, forward and backward rolls 

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

7/4/17

Happy Birthday America!! Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag chipper with a kettlebell chaser.  Focus on quality full range of motion reps, NOT fast "get it over with" reps.  Take the extra time and get 'em right.

100 spins / 15 swings
90 hi-knees / 15 swings
80 hi-pullls / 15 swings
70 push-ups / 15 swings
60 good mornings / 15 swings
50 snapdowns / 15 swings
40 presses / 15 swings
30 sit-ups / 15 swings
20 burpees / 15 swings
10 hammer curls / 15 swings

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

7/3/17

Warm up with joint mobility and dynamic movement.  Put on your running shoes today.  Make sure your warm up have a good sweat going.  Shouldn't be too hard today.. ;-)  Today we are going to be running 1/4 mile intervals and then incorporating some simple body weight exercises after each 1/4.  If you have access to a HS track, 400m is one lap around the track.  Otherwise, hit the streets.

4 rounds

Run 1/4 or 400m (Hard) = 1 mile

25 push ups = 100 reps
25 sit ups = 100 reps
50 squats = 200 reps

2 sets of Max pull ups

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

7/2/17

SEAL Sunday # 229.. 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.. 

7/1/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell / Bulgarian Bag training session.  All will be on the clock.. work time and active recovery.  Get a good warmup and get ready for a 20 minute go..

2 Rounds

1 minute on / 1 minute "off"
Take 30 seconds actual rest in between couplets

Hand to Hand Swing
Single Arm Waiter's walk (switch arms after 30 seconds)

BB Spin / Curl combo
Giant Steps with BB around neck

BB Over Hand Grip Snatch
Ski Jumps with BB

Hi-Pulls (Switch arms after 30 seconds)
Farmer's Walk

Clean and Jerk (Switch arms after 30 seconds)
BB Burpees

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