8/21/17

Today, as always, begin with a good warm up of joint mobility and dynamic movement.  We are going to do a quick circuit today.  I have an airdyne bike, but if you don't, you can sprint on the street, use a regular bike at the gym, or do tuck jumps.  Be creative.  You want to blast for 30 seconds as hard as you can.



10 Rounds

30 second Airdyne sprint
3 heavy dead lift
10 fitball smashes
5 chin ups
10 fitball spins

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

8/20/17

SEAL Sunday # 236.. 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.. 

8/19/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell/Bodyweight/BB complex.  Multiple rounds of singles and doubles. Very little rest.  Work through each round, don't break form for speed.  Sucky form.. Sucky results.  Focus..

5 Rounds

20 swings 10L/10R
20 jerks 10L/10R
20 BB spins 10l/10R
20 push-ups
20 full body crunch

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

8/18/17

Yoga with Lesley Fightmaster..

https://www.youtube.com/watch?v=sYquoVzxl4I

Namaste.. El Rey always.. 

8/17/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be hitting a circuit with the sled, sledge, ropes and kettlebells.  Great conditioning circuit.  Time to start building the conditioning up along with the strength.  Enjoy..

Multiple rounds

30 seconds of work 10 seconds rest

Sled push/pull
Sledge Smash
Ropes
KB Farmer's carry
KB Clean and Jerk
Dips

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

8/16/17

Warm up with joint mobility and dynamic movement.  Simple circuit today. Try and make each round count, also take rest as needed. Focus on form and quality reps as opposed to speed.  Get it done, 1 rep at a time.

10 rounds

100 Jump Rope
10 Snatch 5L/5R
10 Lunge
10 Dog Pee Knees to Elbow 5L/5R
10 1 arm bent over row 5L/5R

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

8/15/17

Warm up with joint mobility and dynamic movement.  Today we are going to hit the EL Diablo 6 round workout.  It is a challenging full body go.  EL D constantly changes the movements, and today, this is what his devious little mind has returned.

6 rounds w/ alrap (as little rest as possible)

6 Burpees
6 HEAVY SCDL
6 Kettlebell Dips 
6 HEAVY Swings 
6 Hi-Pull / Catch / Squat (moderate)
6 Sit-out 

Cool down, have a nice day...