7/28/17

Warmup with joint mobility, dynamic movement and foam roller.  Today is simple.  Work to improve as an athlete and a human being.  Do something nice for someone without being found out.. Just a random act of kindness, and if you want hit a quick training session.

47 + 1 burpees

15 minute fitball circuit

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

7/27/17

Warm up with joint mobility and dynamic movement.  Today we are going to do an old stand by called Love/Hate.  You simply pick 5 exercises that you "love" (or don't mind doing) and 5 exercises that you despise or "hate".  Throw them both together and you have a great workout.  I am going to let the group pick out some of their favorites and least favorites tonight.  So think about it and be prepared to share yours with the group.
We usually break it down into reps and sets
So 10 exercises 30 reps per exercise = 300 reps
Or until El D says we are finished..

Cool down, have a nice day... 

7/26/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a great strength and condition session.  A nice FIST kitchen sink day.. It will entail full body, full range of motion movements with a conditioning chaser.  Great test. Push yourself.

5 Rounds

7 double kettllebell dead clean / thrusters
7 pull-ups or chin ups
10 bulgarian bag step squat / spin combo
7 double kettlebell snatch
100 jump ropes

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

7/25/17

Warm up today with joint mobility and dynamic movement.  Circuit day today. We are going to get that heart pumping with 12.5 minute rounds.  Pick 5 exercises and set up 5 stations.  Max reps in 25 seconds per station.  25 sets gets you through each exercise 5 times in the 12.5 time allotment.  So it is a balls to the wall sprint.  Get after it.

25 seconds on 5 seconds off for 25 sets.

Round 1
Ropes (waves, alternating waves, corkscrews, jumping jacks, and judo throws)
sit outs
double swing
back extensions
lateral ski jumps

Round 2
Ropes (waves, alternating waves, corkscrews, jumping jacks, and judo throws)
Med ball jump shots
double clean
seal push up
halos

Cool down, have a nice day.

7/24/17

Warm up with joint mobility, dynamic movement and foam roller. Focus on the upper back and shoulders.  10 minute long cycle from yesterday really can put it on you.  Then time to get into it.  We are going to do an 8 round go today, non stop. Explosive movements.. Think hip drive and power..

8 Rounds

400m (1/4 mile)
10 fit-ball smashes
3 tire toss or 10 snatches
10 barbell squats
5 box jumps

Cool down, have a nice day..

7/23/17

SEAL Sunday # 232.. 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..

7/22/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do an "EMOTM" (Every Minute On The Minute) Crossfit protocol FIST Style.  The buzzer goes off, you perform the exercises, and then rest.. Until the buzzer goes again. So the quicker you get finished with your set the more rest you get.  Do not sacrifice form for speed... That's how injuries occur.

EMOTM

10 minutes

5 snap downs
15 push ups
5 jump squats

10 minutes

5 BB thruster
20 twisters
5 high pulls

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