10/14/17

Warm up with joint mobility, foam roller, and dynamic movement.  After several days of pounding on the joints with kettlebells and weights, we are going to do a Bulgarian Bag and body weight day.  EL D card flip style.  Simply get a deck of cards pick 4 exercises, and go.  Face cards are 10 reps, aces are 11 reps.  Jokers are 100 reps in a row.. So beware the Joker...  It is a great workout developed by people behind bars.. So get a good warm up and get going!

EL D card flip..

Push-ups
Jump Squat
BB Snap Down
BB Thruster

Joker #1
Hi-Knees
Joker #2
Squat thrusts

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

10/13/17

Yoga.. Power twists with Katie..

https://www.youtube.com/watch?v=4b9nI7qs82k

Namaste.. El Rey always... 

10/12/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT interval training.  The twist is what exercises we will do will be drawn from the grab bag.  One thing is certain, ropes will be included.  It is a fun way to mix things up.  Write down several different exercises body weight, kettlebell, running, or barbell, and put them into a bag.  Pick a couple out, and you have your circuit. You can make your intervals as long or as short as you would like.  We are going to go with a 2:1 ratio of work to rest.  Pick 5 exercises (including ropes) out of the bag for 5 rounds of 30 seconds on 15 seconds to switch stations.  Have fun with it.

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

10/11/17

Warm up with joint mobility and dynamic movement.  Make this an extended warm up.  You really want a sweat going today.  We are going to do a strength day.  Short reps, longer rest, and multiple sets.  Just the basics.  Only 2 exercises.

Run 1/2 mile



9 sets of 3 for each exercise
1st 3 sets moderate weight, 2nd 3 sets increase by 10-15 pounds, 3rd 3 sets challenging weight.

Barbell Power clean
Barbell Back or Front Squat


Run 1/2 mile



These exercises can all be performed with dumbbells or kettlebells as well.

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

10/10/17

Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a single movement EMOTM training session using kettlebells, Bulgarian Bag and bodyweight.  Each movement will be a certain number of reps.  If you complete the reps in less than a minute, you get to rest.  If you don't, then you head directly into the next movement.

3 Rounds

Minute 1
20 Spin / Arm Throw Combo
Minute 2
30 Alternating Kettlebell Rows
Minute 3
40 BB Jump Squats
Minute 4
30 Sit-Outs
Minute 5
20 Reverse Kettlebell Lunge

Hand stand holds, back bridges, splits

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

10/9/17

Warm up with joint mobility, foam roller, and dynamic movement. Since I cannot stand running, I have to break it up this way.  It is one of my personal favorites. Very simple, and very effective. 2 miles broken up into 8 1/4 mile runs followed by body weight squats and push ups. Believe me, this will be one the hardest two miles you run.

4X
Run 1/4 Mile
50 bodyweight squats

4X
Run 1/4 Mile
25 SEAL push ups

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

10/8/17

SEAL Sunday # 243.. 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..