2/29/16

Warm up with joint mobility, dynamic movement, and foam roller.  Quick body weight circuit today followed by a short 1 mile run.  Make sure that your form doesn't break down just to get through it.. Focus on doing strong good reps.

20 minutes amrap

12 ring rows
5 tuck jumps w/ 20 kgs kettlebells
8 ab wheel
10 push ups
50 jump ropes

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

2/28/16

SEAL Sunday # 167.. 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.. 

2/27/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do 3 mini workouts of 3 minutes each 2 times.  Each 3 minute go will be an amrap mini workout.  3-4 exercises with short reps done as quickly as possible.  This breaks up the monotony of 1 long set of the same exercises, and it enables you to work on strength and conditioning baselines.  Warmup well and hit it..

Period 1
8 - 2 handed swings
5 - Pushups
8 - Sumo / Upright row

Period 2
4 - Sitouts (2L/2R)
5 - Jerks L
5 - Jerks R

Period 3
5 - Rows L
5 - Rows R
6 - Figure 8 / Static hold
4 - Lunge 2L / 2R

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

2/26/16

Yoga with Fiji.. Yoga for athletes..

https://www.youtube.com/watch?v=SA2-zwMIoE4

Namaste..  El Rey always..

2/25/16

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..

2/24/16

Warmup with joint mobility, dynamic  movement, and foam roller.  Today we are going to hit a brutal bodyweight training session.  There will be no weights involved.  There will be a mental test.  There are no rep limits.  Just the clock.  So push yourself until the buzzer.

All body weight

1 minute on 10 seconds off

Jumping Jacks
Push Ups
Full Sit Ups
Mountain Climbers
Air Squats
Cossack Squat
Hip Circles
Burpees
Swimmers
Plank up and downs
Split Jumps
SEAL Push Ups
Table Top Hold
Squat Thrust
Flutter Kicks

Max pull ups, dips, and chin ups

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

2/23/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today, I went to the archives and dug up an oldie but a goodie.. We are going to hit a 5 round full body go... Up the ladder incrementally.  Make sure that you work the kinks out, and then get right to work. 

5 rounds

5 Double Thruster
10 Burpees
15 Suit Case Dead Lift
20 Hand 2 Hand Swing
25 Knees to Chest Crunch

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