8/7/18

Warm up with joint mobility and dynamic movement.  Today we are going to do some HIIT training.  We will utilize body weight, ropes, kettlebells, etc.. to really hammer out a good full body tilt.  I like these circuit training workouts because they simulate "game-like" conditions.  Lots of work, very little rest, and for a sustained period of time.

25 seconds of work / 5 to switch stations
3 Rounds of each circuit.

Ropes
Ring rows
Fitball smashes
SCDL
Clubbell pull over / squat
Full body crunch

Ropes
Ring pistol squat
BB Snap down
Heavy Swing
Clubbell thruster
Sit-up

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

8/6/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some road work. Get out there and enjoy the summer morning or evening and just run.  Find your pace and push toward your goal.. Mileage is up to you.  You can sprint and walk in intervals if you'd like too. Just move.. Not my favorite thing to do, but gotta do it.

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

8/5/18

SEAL Sunday #281.. 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 https://sealgrinderpt.com 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.. 

8/4/18

Warmup with joint mobility, foam roller, and dynamic movement.  Rack 'em up.  Old school back squat with a box jump chaser, 1 legged dead lifts, and a little foot work.  Simple strength and conditioning day.  If you don't have access to a squat rack, you can use dumbells, kettlebells, or body weight (just increase the reps a bit).  You can also roll out after each round to continue to break up fascia in your legs.  This will increase blood flow and help muscle tissue to recuperate.

5 sets

5 back squats (increase work load each work set after warmup set)
5 L/R one legged kettlebell dead lifts
5 box jumps
agility ladder
50 jump rope skips

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

8/3/18

One of my favorites.. Posterior chain focused yoga session today with David... 

https://www.youtube.com/watch?v=gDQNqZMv1V0

Namaste...  El Rey always.. 

8/2/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an As Many Rounds As Possible training session.  Yesterday was a heavy strength day.  Today will be a body weight combo.  Since today is a birthday burpee day,  I have incorporated them into today's training session.  The caveat is that if you don't do enough rounds to cover the 47 that are required, you have to do all of them in succession after time expires... So make sure you're moving...

20 minutes AMRAP

1 rope climb
5 burpees
10 lunges 5L/5R
10 yds of alternating bear crawl, scorpion walk, or frog hop 

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

8/1/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate workout.  All that is needed is a 25-35-45 pound plate.  If you don't have access to a plate, use a kettlebell or dumbbell.  We are going to mix in timed sets along with sets of reps to mix it up a bit today.  Enjoy..


Round 1
Tabata style 8 rounds 20 seconds on / 10 seconds off 

Squat
Halo
Press
Clean & Jerk
Axe Chops

Round 2
3 Rounds of : 
15 Reps of each

Trunk Twists
Upright Row
Bent Over Row
Triple Crush
OH Squat
    

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