10/31/16

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.. 

10/30/16

SEAL Sunday # 199.. 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 day.. El Rey always.. 

10/29/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT it.. Tabata style timing with 8 exercises done in succession for 8 rounds.  20 seconds of work and 10 seconds of rest done circuit style.  We will mix bodyweight and kettlebells to really bust out a good sweat.

8 Rounds
20 seconds on 10 seconds boxer shuffle (don't stop moving)

Swings
Burpees
Figure 8 / static hold
Split jumps
Goblet squats
Side to Side Mountain climber
Cannonball Press
Toe Touch Jumping Jacks

Get after it..

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

10/28/16

Yoga with Lesley Fightmaster..  Yoga for the feet, ankles and calves..

Namaste..  El Rey always.. 

10/27/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a  Bulgarian Bag Training session.  Power and conditioning all rolled into one.  Timed sets of as many reps as possible during each segment.  These mini workouts or "matches" mimic actual competition conditions.  Especially with the bag. So get a good sweat going and get after it.  The timing is up to you.  We are going to go for 2-3 rounds of 3 minutes per period.

Period 1

5 reps burpee tuck jumps
10 reps of donut swings 
10 push ups on the bag

Period 2
30 high knees with bag on your shoulders
10 spins left
10 spins right
10 bent over rows

Period 3
10 snap downs
10 BB halos
10 jump squats
10 arm throw

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

10/26/16

Warm up with joint mobility, foam roller, and dynamic movement.  Today is a super simple workout.  Just two movements. Turkish get ups and suit case dead lifts.  It is a great full body workout, plus a little extra for the posterior chain.  Make sure that you hit the foam roller after you are finished as well.  This is sneaky hard. 

20 minutes amrap 

3 TGUs L
3 TGUs R
10 SCDL

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

10/25/16

Warmup with joint mobility, dynamic movement, foam roller.  Today we are going hit a chipper.  One long round of multiple exercises with tons of volume.  This is a great strength and conditioning go.  Focus getting the most out of each rep.  Your improvement is directly related to your effort.  So get after it.  Leave it all in the gym so the game, competition, match, or test is easy... Crush it today!!!

1 Round

100 Kettlebell Lunges (50 L / 50 R)
10 Triple Crush
90 Swings
20 Full Sit-Ups
80 Rows (40R / 40L)
30 Push-Ups
70 Mountain Climbers
40 Single Kettlebell Cleans (20L/20R)  
60 Sumo / Upright row
50 Snatch (25L / 25R)

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