9/30/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength circuit with a touch of conditioning.  Have to get the heart pumping to simulate match conditions.  This helps keep the sweat going.  Make sure you're good and warm and hit it.

5 Rounds
6 Hex Bar Dead Lift
8 Chest to bar
5 Box Jump
25 yard farmer's carry (heavy)
25 yard sled push (heavy)

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

9/29/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell, run, and rope session.  Haven't incorporated the rope climb a ton this summer due to Mt. Everest challenge.  Thank god that is over.. ;-) So we are back at it.. Single round complex.  Get after it..

1 Rope climb
25 Hi-pull L
25 Hi-pull R
5 Burpee
Run 50 yds
1 Rope climb
25 Clean and Jerk L
25 Clean and Jerk R
5 Burpee
Run 50 yards
1 Rope climb
25 Snatch L
25 Snatch R
5 Burpee
Run 50 yards
1 Rope climb
50 Hand to Hand swing
5 Burpee
Run 50 yards
1 Rope climb

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

9/28/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight workout.  Tough day on the shoulders and posterior chain yesterday.  Today is a good, but still challenging training session,  Set the clock for 20 minutes and go like hell.  AMRAP in the 20 minute time frame.

20 minutes AMRAP

5 Box Jump
10 SEAL push-ups
5 pull-ups
10 Battling Rope slams
5 dips

Finisher:

3 sets of 15 Barbell Squats w/ bodyweight on the bar. (i.e. you weigh 150lbs , you squat 150lbs)

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

9/27/15

SEAL Sunday # 147... 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...

9/26/15

Warmup with joint mobility, dynamic movement, and foam roller..  We will be utilizing 2 kettlebells. Complex of several movements to create 1 rep. Try and get as many reps as possible within the allotted time frame.  Get good and warm, and get after it.

15 minutes
Try and get as many reps as possible.
Take rest as needed.. (You're going to need to rest.. )




1 Rep =

SCDL
Double Clean
Double Front Squat
Double Jerk

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

9/25/15

Vinyasa flow with Candace.. 

https://www.youtube.com/watch?v=imCpVm44NAw

Namaste..  El Rey always..

9/24/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work with the Bulgarian Bag.  This is probably my favorite tool to train to use when training.  You utilize your whole body when training with this tool, and I find that I always have a great training session.  It is worth the investment.

Time limits..
Use 2 minute periods.  Make a quick circuit like below, the get after it.. It pays to be a winner..
BB burpee penalty for the whole group if time runs out before finishing the set.

10 spins L
10 spins R
10 BB sit ups
10 BB jump squats
10 Snapdowns

10 yards of frog hops with the bag after each round

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