10/31/15

Happy Halloween!! Today, it is only fair that we give the El Diablo 666  workout a go.   This workout consists of 6 reps of 6 exercises for 6 rounds.  We will be using the Bulgarian Body Bag for them.  It is fast and furious but very effective.  Begin with joint mobility, foam roller, and dynamic movement.  Then get after it..


6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics

Snap downs
Over head squats
Good mornings
Arms throw
Upright rows
BBB burpees

It may not look like much, but this will put it on you...

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

10/30/15

Yoga.. Easy restorative session..

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

Namaste..  El Rey always..

 

10/29/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple training session.  FIST 100s.. Great mental test and endurance builder.  Focus on form.. NOT speed.. Nail each rep.. Do not move on until you've completed each exercise. Bulgarian Bag 100s get after it..


100s

100 spins 50L/50R
100 clean and front squats
100 plank jacks on bag
100 snapdowns
100 press

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

10/28/15

Yes.. Everybody needs a rest day.. Don't remember the last day off we took, so it must be time.. Enjoy..  Back at it tomorrow.. :-)

Have a great day..  El Rey always..

10/27/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and conditioning workout.  This will be more toward the conditioning side, and the strength will be a nice by product of the training session.  So make sure that you're good and warmed up and hit it hard today. 2 phases today.. Every minute on the minute and max rounds in a period.  Should be a good session today. Get after it.


Period 1
Max rounds in 10 minutes
(Take rest as needed... Moderate weight.. :-) )
1 double swing
2 double cleans
3 double jerks

Period 2
Every Minute on the Minute
15 minutes

6 machine gun cleans 3L/3R
3 tuck jumps with kettlebells
10 push ups

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

10/26/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight blast with a little running.  I really like these training sessions, you really have to focus moving your own weight, and I always feel exhausted at the end of them.  So get warmed up and get after it today.

8 rounds

30 yard sprint
25 push-ups
25 sit-ups
25 squats
25 ring rows

Max dips after each round

Buddy lifts, hand/head stands, and bridges

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

10/25/15

 SEAL Sunday # 151.. 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..