11/30/16

Warm up with joint mobility and dynamic movement.   Last 2 nights were really tough on the body.  So, today is the an easy day.   Rest..  Still do your joint mobility and dynamic movement sequence and hit some restorative yoga.. 

https://www.youtube.com/watch?v=CGLvtWYcuuE&t=1462s

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

11/29/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate kettlebells and bodyweight movements in a multi-round format.  It has been my experience that this is a great way to pack a ton of volume into a short period of time.  Get ready to sweat and get after it today!!

 As many rounds as possible in 20 minutes.. Rest when you need to rest.

10 swings L/R
5 squat thrust
10 clean and front squat L/R
5 jump squat
10 snatch L/R
5 walkouts
10 hi-pulls L/R
5 SEAL push-ups
10 Russian twist L/R
5 full body crunch 

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

11/28/16

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 split jumps
6 ab wheel 
10 medicine ball smash
5 chin ups

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

11/27/16

SEAL Sunday # 202.. 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.. 

11/26/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 30/15 training session.  Pick some exercises and break them up into a circuit for HIIT session.  Make sure you're moving during "rest" period.  Bodyweight, Kettlebells, Bulgarian Bag, etc are all acceptable for this.  Gonna let the team pick today.. Enjoy..

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

11/25/16

Yoga.. More Yin with Lesley.. 

https://www.youtube.com/watch?v=zKuYhZqDmx4

Namaste..  El Rey always.. 

11/24/16

Happy Thanksgiving!!! Today we work, and then we feast!! Fun, Family, Food, and Football.  It's going to be a great day.. Think about 1 thing that you are thankful for this year, and focus on that during today's training session.  We are going to hit a Bulgarian Bag / Kettlebell team session.  Since historians can't really pinpoint when the first Thanksgiving Day was, we'll wing it. 

1600 reps +21 extra mystery reps = 1621 (roughly the first year of Thanksgiving) 

400
Single Clean and Jerks /
BB Snap Downs

400
Single Arm Row /
BB Hi-Pull / Catch / Press

400 
Single Arm Front squats / 
BB Hi-Knees

400 
Single Arm Swings /
BB Spins

21
BB Burpees

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