8/31/17

Begin today with joint mobility, dynamic movement and foam roller.  This is the link for part 2 of joint mobility by Steve Cotter. http://www.youtube.com/user/IKFFChannel?blend=1&ob=5#p/u/0/tX1j54A1A6M  This is really an essential part of the workout.  DON'T skip it.  

5 rounds  w/ alrap

2 minute jump rope (If you "can't" jump rope, use the time to practice and get better.  If you don't have a jump rope, get one.  Substitute jumping jacks if you have no jump rope)

10 TRX rows
10 TRX 1 legged squat
10 TRX push ups
10 TRX knee tucks
10 TRX curl / tricep extension

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

8/30/17

Yesterday we hit it pretty hard.  Today will be no exception.  Warm up with joint mobility and dynamic movement and just let that flow into today's workout.  Today we are going to do 5 you love (or don't mind so much) and 5 you hate..  These are all body weight exercises. You can choose any ones that you would like.  So write down as many as you can think of, and then pick out 5 and 5.
Here is my 10.  Do 10 reps of each. Try and do 5-10 rounds w/alrap.

Love:


push ups
squats
burpees
sit outs
pull ups 

Hate:

lunges
box jumps
cossack squats
dips
back extensions

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

8/29/17

Warm up with joint mobility, dynamic movement and foam roller. Today we are going to hit an AMRAP circuit.  Simple effective and brutal kitchen sink session.  25 minutes go as hard as you can.  Rest if you need to but get right back to it.  Full body go.

25 Minutes AMRAP 

1 15 foot rope climb or 15 bent over row
3 tire tosses or 5 power cleans
10 Bulgarian Bag spins 5L/5R or 10 plate halos
25 yd sprint
10 heavy hand to hand swing
10 tactical lunge

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

8/28/17

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.

8/27/17

SEAL Sunday # 237.. 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... 

8/26/17

Warmup with joint mobility, dynamic movement, and foam roller..  We will be utilizing the Bulgarian Bag & 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 =

1 SCDL 
2 BB Snaps
3 BB Thruster
4 Swings
5 Push-ups

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

8/25/17

Yoga.. Lower back and hip stretches with Sarah Beth..

https://www.youtube.com/watch?v=K8SD47gLB-I

Namaste.. El Rey always..