10/7/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight and Bulgarian Bag circuit.  Timed sets and time to switch positions. Simple multi-round circuit.  Get after it..

3 Rounds and then switch up movements.. Bulgarian Bag, Bodyweight, & Rope movements only..

3 Rounds

30 seconds on / 10 seconds off

Ropes
BB Snaps
Plank up-downs
BB hi-pull
BB Step ups
Burpees

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

10/6/17

Hatha yoga hip opener with Melissa.. Definitely challenging..

https://www.youtube.com/watch?v=xi8nrquygzU

Namaste.. El Rey always.. 

10/5/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a  Bulgarian Bag Training session.  Power and conditioning all rolled into one.  Timed sets of as many reps as possible during each segment.  These mini workouts or "matches" mimic actual competition conditions.  Especially with the bag. So get a good sweat going and get after it.  The timing is up to you.  We are going to go for 2-3 rounds of 3 minutes per period.

Period 1

5 reps burpee tuck jumps
10 reps of donut swings 
10 push ups on the bag

Period 2
30 high knees with bag on your shoulders
10 spins left
10 spins right
10 bent over rows

Period 3
10 snap downs
10 BB halos
10 jump squats
10 arm throw

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

10/4/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today gonna head down to the dungeon and hit the heavy bag.  I always like to change things up every now and then.  Plus punching the heavy bag relieves a lot of stress and is a helluva workout.  Timed sets plus some calisthenics make for a great training session.

10 Rounds
1 minute heavy bag (punch, kick, knee, elbow)
10 sprawls
10 sit-ups
5 tuck jumps

work on head/hand stands, back bridges, hand stand push-ups

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

10/3/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 22-16-10-4 single arm kettlebell session.  Lots of volume.  Lots of sweat.  Make sure that your getting a good warmup as the weather begins to get a bit colder.  Enjoy..

22-16-10-4 Rep range

Slalom Mountain Climbers
Reverse  Lunge / Press Combo L (11-8-5-2)
Reverse Lunge / Press Combo R (11-8-5-2)
Swings

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

10/2/17

Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a bodyweight blaster.  Just pick a few bodyweight movements, and jumble them into a circuit that will get your heart pumping and your muscles screaming.  Have fun, mix it up.

10-1
1-10

Dips
Ring Rows
Burpees
Squats
Dragon Lunge
Sit-outs
Push-ups
Sit-ups

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

10/1/17

SEAL Sunday # 242.. 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..