8/31/16

Today, begin with joint mobility and dynamic movement.  I am mixing it up today, and am heading to the dungeon for a heavy bag workout.  I am by no means a good boxer, but I love punching the heavy bag.  It is a great alternative workout forcing you to utilize different muscle groups as well. 

10 rounds:

1 minute round of punching/kicking/kneeing/elbowing the heavy bag. If you don't have a heavy bag, you can shadow box, or use resistance bands and punch for 1 minute.

2 Turkish Get Ups L/R

No rest.

          Cool down, have a nice day.

8/30/16

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..

8/29/16

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit a body weight blast.  An AMRAP session.  Focus on quality reps, not speed.  It is going to be short reps and just a few exercises, but we'll hit the whole body and get some quality mental and physical conditioning.  Try not to be a clock watcher... I know that its hard sometimes.. but that's when we have to dig inside and just say, "It's just 20 minutes.. I can do anything for 20 minutes.."  Be focused and get after it!!

20 minutes AMRAP

5 dips
12 push ups
14 Cossack squat
6 walk out 
20 high knees
5 chin ups

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

8/28/16

SEAL Sunday # 190.. 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.. 

8/27/16

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.. 

8/26/16

Yoga with Candace.. Olympic lifting hip opener..

https://www.youtube.com/watch?v=kw4hwGgxt5Y

Namaste.. El Rey always.. 

8/25/16

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit a body weight blast.  An AMRAP session.  Focus on quality reps, not speed.  It is going to be short reps and just a few exercises, but we'll hit the whole body and get some quality mental and physical conditioning.  Try not to be a clock watcher... I know that its hard sometimes.. but that's when we have to dig inside and just say, "It's just 20 minutes.. I can do anything for 20 minutes.."  Be focused and get after it!!

20 minutes AMRAP

10 BB Snap Down / Split Jump Combos
10 Sledge Smash
10 Spin / Arm Throw Combo
5 BB Burpees
1 Ladder Sprint

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