4/29/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT some High Intensity Interval Training circuit style.  Short bursts but effective sets to mimic game like conditions.  Stops and starts, explosive movements, quick reactions, etc.. So get your timer, plan your exercises and HIIT it..

30 seconds on 10 seconds off

Ropes
Goblet Thruster
Swings
Ab Wheel
Clubbell Halo
TRX Row
  

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

4/28/17

Yoga with Lesley Fightmaster...

https://www.youtube.com/watch?v=0J4Wod1BNJ8

Namaste.. El Rey always.. 

4/27/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old stand by endurance go.  FIST 500.  Simply pick 5 exercises and do 100 reps of each.  The caveat is that you can't go on to the next movement until you finish the one that you are performing.  It is a great mental exercise as well as physical.  All you'll need is 1 kettlebell and your body weight.  Switch hands as often as you like.  Once you start, the bell can't hit the ground.

100 reps of each.. Take rest as needed

Goblet Squats
Swings
Presses
Flutter Kicks
Kettlebell Cleans

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

4/26/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag and Battling Ropes combo.  Several sets of 1 Bulgarian Bag movement followed by a turn with the ropes.  This is a great core/grip/endurance/strength training session.  Very simple in design.  Use your timer and work for 20 seconds and rest for 10 seconds.  Similar to a tabata protocol, but it is an effective way to work with a large group and get tons of reps.

Ropes
Spins
Arm Throws
Clean and Front squat
Hammer Curls
Snap Downs

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

4/25/17

Warm up with joint mobility and dynamic movement.  Today we are going to do 8 - 3 minute mini workouts with a short break in between periods.  We will utilize body weight and kettlebells to give ourselves a full body fat burning conditioning workout.

3 minutes of work / 30 seconds rest
Each period is broken down into 3 exercises done as many times as possible in the allotted time. 2 times through for a total of 8 sets.

Period 1 
10 swings
5 half burpees
10 cossack squats

Period 2
10 seal push ups
20 side crunch / leg lift 10L/10R
10 one arm kettlebell row

Period 3
10 star jumps
20 kettlebell halos 10L/10R
20 flutter kicks

Period 4
20 snatches 10L/10R
10 gorilla jacks
10 sit outs

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

4/24/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit conditioning training session.  Gotta hit the pavement and get back into running.. Even if it is just short bursts... :-) Break it up with some strength training and you have a great session.

20 minutes AMRAP

200m run
5 Chin-ups
10 Single arm thruster 5L/5R
15 Sit-ups
20 Dips

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

4/23/17

SEAL Sunday # 220.. 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..