Wednesday, December 12, 2018

12/12/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a power and endurance session using barbells.  It is essential that you keep your form.  Once your form breaks down, you have the potential for injury so be mindful.  Quality over speed...

3 rounds ( Rest 2 minutes in between rounds)

25 Medicine Ball smashes
50 Band curls
25 Hang cleans
25 Chain back extensions

3 sets

5 Chin ups
10 Barbell shoulder press
10 Barbell row

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

Tuesday, December 11, 2018

12/11/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit several 4 minute mini AMRAP periods.  Rock through these and act as if it is you're in a game pushing on that last shift, trying to score that last basket, hit that final take down, or score that last goal.  You get the idea.  Reckless abandon.. Get after it.

2 Rounds 

Period 1
10 snatches 5L/5R
3 KB Jump Squat
10 Full body crunch

Period 2
10 Clean and Jerk 5L/5R
6 Split jumps 3L/3R
20 Flutter kicks

Period 3
10 2 Handed Swing (heavy)
5 Sumo / Upright Row (heavy)
6 Walkouts


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

Monday, December 10, 2018

12/10/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going down to the dungeon for some get ups and heavy bag work.  Short reps with a heavy bell, and quick bag rounds will surely put the hammer down upon us.  Make sure you are focusing on form rather than speed with the TGU.  Jason C. Brown goes through the basic progression here : http://www.youtube.com/watch?v=pJYa1B24U-M
If you don't have access to a heavy bag, shadow box.

10 rounds

45 seconds heavy bag
3 TGUs L/R
5 burpees


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

Sunday, December 9, 2018

12/9/18

Today we are going to hit the EL D card flip workout.  Simply get a deck of cards, and each numbered card corresponds with the number of reps you perform.  Face cards are 10 reps, and aces (El D's favorite) are 11 reps.  Pick 4 exercises and you have 13 rounds of fun. So warm up with joint mobility and dynamic movement and get after it today..


52 cards = 13 rounds of 4 exercises

Clubs: BB shoulder press
Spades: BB snap downs
Hearts: BB jump squats
Diamonds: BB squat / front raise


Joker # 1 2 minute table top hold
Joker #2 2 minute plank hold



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

Saturday, December 8, 2018

12/8/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian Bag.  Simple training format that we have done before it is very effective.  The good news is that there will be no running with the bag.  The bad news is that there will be ropes in between BB sets.  It all adds up to good though in the end.  Train for the title!!

3 rounds
Take rest as needed in between sets.  Do not exceed 1 minute. 

20 spins 10L/10R 
20 rope waves
20 hammer curls
20 rope waves
20 presses
20 rope waves
20 squats
20 rope waves
20 arm throw 10L/10R
20 rope waves 


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

Friday, December 7, 2018

Thursday, December 6, 2018

12/6/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to four rounds of six minute mini sessions.  We call this match day.  Simulated six minute matches utilizing three or four movements with short reps for multiple rounds with no rest.  The first round will be a warmup round of calisthenics.  Shake off the cold and get 'er done..

Period 1
10 BB Snapdowns
5 SEAL Pushups
20 Flutter Kicks

Period 2 
10 Hand to Hand Swings
5 One Arm Row L
5 One Arm Row R
10 Split Jumps

Period 3
10 BB Clean and Front Squat

10 Jump Squat
20 Crunch

Period 4
10 BB Hi-Pulls
10 BB Spins
20 High Knees



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

Wednesday, December 5, 2018

12/5/18

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit a 20 minute AMRAP training session.  Pick 6-8 movements to formulate a circuit and get after it.  Today we are going to utilize bodyweight and a single kettlebell.  Nice primer for tomorrow's SEAL Sunday Year End.  Get a good warmup.. Its cold outside..

20 minute AMRAP

10 2 Hand Swings
10 Kettlebell Jump Squat
10 OH Lunge
10 Sit-outs
10 Pushups
10 Snatch

4 minutes ABs


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

Tuesday, December 4, 2018

12/4/18

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 Bulgarian Bag movements today. So write down as many as you can think of, and then pick out 5 and 5.  Once you've decided on your 5 and 5 pair them together and do one exercise you "love" followed by one exercise you "hate".  Focus on improving upon the one you "hate".  Create a mental challenge and push through something that may be physically and mentally difficult.

Hit 10-15 reps of each

Love
Spins
Snap downs
Presses
Hammer Curls
Cossack Squat

Hate
Donut swings
Jump Squats
BB Burpees
Halos
Cool down, have a nice day.. El Rey always..

Monday, December 3, 2018

12/3/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going down to the dungeon for some get ups and heavy bag work.  Short reps with a heavy bell, and quick bag rounds will surely put the hammer down upon us.  Make sure you are focusing on form rather than speed with the TGU.  Jason C. Brown goes through the basic progression here : http://www.youtube.com/watch?v=pJYa1B24U-M
If you don't have access to a heavy bag, shadow box.

10 rounds

45 seconds heavy bag
3 TGUs L/R
5 burpees

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

Sunday, December 2, 2018

12/2/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 20 minute AMRAP.  Built for strength, flexibility and endurance.  Grab a kettlebell, get warm, and get after it.

6 minutes Calisthenics

20 Minutes AMRAP

10 Swings
10 Bent Over Row
10 Sit-ups

20 Mountain Climber
30 Squats
10 Push-ups

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

Saturday, December 1, 2018

12/1/18

Warm up with joint mobility, foam roller, and dynamic movement.  Today is FIST family member Uncle Bs birthday.. 53 + 1 burpees to start to make it an even 54.  So in his honor we will be doing one his favorite workouts.  It is the El Rey Snatch workout.  15 seconds of work 15 seconds of rest for (50) sets.  Try and get max reps in 15 seconds.  Rest.. Then switch arms.  Lots of volume.  So make sure you are all warmed up and ready to go.


15 seconds on / 15 seconds off
50 sets

single arm snatch
(moderate weight)


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

Friday, November 30, 2018

11/30/18

Yoga with Esther..  Great bridge sequence.. Tough but feels great..

http://www.youtube.com/watch?v=lvCiVsER-Cs

Namaste.. El Rey always.. 

Thursday, November 29, 2018

11/29/18

Warm up today with joint mobility and dynamic movement.  Throw in a few yoga movements as well just for good measure. Slinging steel today.  Barbells if you have access  to them. If not dumbbells or kettlebells are fine.  Just make sure you are using doubles.  Good explosive strength movements followed by conditioning with jump rope.


10 total sets. So go through this sequence twice


5 reps power cleans
30 seconds jump rope 
5 reps double kettlebell snatch
45 seconds jump rope 
5 reps back squat
1 min jump rope 
5 reps dead lift
45 seconds jump rope 
5 reps each side floor wipers
30 seconds jump rope

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

Wednesday, November 28, 2018

11/28/18

Warmup with joint mobility, dynamic movement and foam roller.  Today we we are going to hit a body weight EMOTM workout.  4 periods of  7 minutes with no rest in between. This is tough conditioning session.  To make it more interesting, you have to add 2 reps to each exercise after each minute.  For example : 1st minute 3 push ups.. next minute 5 push ups.. then 7.. etc..  So get rolled out and get ready to crush it.
 
Period #1
( Remember +2 after each minute)

3 push-ups
6 sit-outs
5 squats

Period #2

5 Burpees

Period #3

10 split jumps
10 crunch

Period #4

10 gorilla jacks
5 push-ups



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

Tuesday, November 27, 2018

11/27/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate workout.  All that is needed is a 25-35-45 pound plate.  If you don't have access to a plate, use a kettlebell or dumbbell.  We are going to mix in timed sets along with sets of reps to mix it up a bit today.  Enjoy..


Round 1
Tabata style 8 rounds 20 seconds on / 10 seconds off 

Squat
Halo
Press
Clean & Jerk
Axe Chops

Round 2
3 Rounds of : 
15 Reps of each

Trunk Twists
Upright Row
Bent Over Row
Triple Crush
OH Squat

    


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

Monday, November 26, 2018

11/26/18

Warm up with joint mobility and dynamic movement.  Strength day today. One movement. Longer rest, short reps, heavier weight. Warm up that posterior chain well, dead lifts today as well as the rest of your body.  The dead lift is an exercise that you perform daily probably without even realizing it.

10 sets of 3
70% of your max (for example if your max is 100 pounds workout with 70 pounds for 10 sets of 3)
5 burpees after each set
1 minute rest in between sets

Cool down, have a nice day..       

Sunday, November 25, 2018

11/25/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell / bodyweight combo.  Multiple reps to work up a sweat and get the heart pumping.  Remember to always focus on form rather than speed.  Speedy reps tend to become lousy reps as you tire.

21-14-7

Swing L
Squat Thrust
Swing R
Gorilla Jack
Sumo/Upright row
Push-Ups


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

Saturday, November 24, 2018

11/24/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM workout.  Every minute on the minute for 30 minutes.  This is a simple and effective go.. 3-4 movements short intense reps, rest, & repeat.. Its tougher than you think.. So choose wisely, but push yourself.  Get after it..

EMOTM
(Every 60 seconds repeat these movements for 30 minutes) 

1 Burpee
2 BB Thruster 
4 BB Snap Downs
6 BB Jump Squat

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

Friday, November 23, 2018

11/23/18

Take a rest today... Enjoy.. Go for a walk.. Easy jog... Restorative yoga.. 

Thursday, November 22, 2018

11/22/18

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. 


100
Single Clean and Jerks /
BB Snap Downs

100
Single Arm Row /
BB Hi-Pull 

100 
Reverse Lunge/ 
BB Front Squats

100 
Single Arm Swings /
BB Spins

21
BB Burpees



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

Wednesday, November 21, 2018

11/21/18

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to to do some high intensity circuit training (HIIT).  It will combine many of the areas that we have been working on this week during training especially hip and hamstring mobility, strength, and flexibility.  It is a 40-20 go for 5 rounds. Get warmed up and HIIT it!!!

5 rounds
40 seconds on / 20 seconds off

Airdyne or row sprint
Ukrainian dead lift
Bosu ball chest press
TRX pistol squat (alternating legs)
 2 handed swing
Cool down, have a nice day...  El Rey always..  

Tuesday, November 20, 2018

11/20/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag / Bodyweight combo.  I really like incorporating the Bulgarian Bag into any training session.  Probably because its my favorite training tool.  Get warmed up well and get ready to go.  This will be a primer for our annual Thanksgiving training session.


5 Rounds

20 spins L
5 pull-ups
20 spins R
5 chin-ups
20 presses
5 dips
20 snapdowns
5 feet to hands
20 upright row
5 seal push-ups
20 jump squat
5 full sit-u
ps


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

Monday, November 19, 2018

11/19/18

Warm up with joint mobility, foam roller, and dynamic movement. Since I cannot stand running, I have to break it up this way.  It is one of my personal favorites. Very simple, and very effective. 2 miles broken up into 8 1/4 mile runs followed by body weight squats and push ups. Believe me, this will be one the hardest two miles you run.

4X
Run 1/4 Mile
50 bodyweight squats

4X
Run 1/4 Mile25 sit-ups


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

Sunday, November 18, 2018

11/18/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT interval training.  The twist is what exercises we will do will be drawn from the grab bag.  One thing is certain, ropes will be included.  It is a fun way to mix things up.  Write down several different exercises body weight, kettlebell, running, or barbell, and put them into a bag.  Pick a couple out, and you have your circuit. You can make your intervals as long or as short as you would like.  We are going to go with a 2:1 ratio of work to rest.  Pick 5 exercises (including ropes) out of the bag for 5 rounds of 30 seconds on 15 seconds to switch stations.  Have fun with it.

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

Saturday, November 17, 2018

11/17/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell circuit.  5 reps and 5 different movements all as a part of one set.  This will mix together strength, conditioning and endurance.  As always, focus on quality reps, NOT speed.  Slow is fast and fast is slow... ;-).. Try to get through it with as little rest as possible.

10 Rounds

(Short reps maybe try a challenging weight)

5 Swing
5 Sumo Squat / Upright Row
5 Jerk L
5 Goblet Squat
5 Jerk R


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

Thursday, November 15, 2018

11/15/18

Warm up with joint mobility, foam roller, and dynamic movement. Today we are going to do a simple bodyweight circuit. This is the type of workout that you can do anywhere. No equipment is necessary. Full body workout. No rest..

5 rounds

20 push ups
20 squats
20 - 3 count mountain climbers
20 full body crunch
20 bench dips

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

Wednesday, November 14, 2018

11/14/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit of Bulgarian Bag and Kettlebell 10s.  Try and go a bit heavier with your kettlebell today.  It is a full body circuit designed to keep your heart pumping and burn out that fat..

10 sets of 10 reps each

Kettlebell Jerks
Bulgarian Bag Spins 5L/5R
10 Lunge 5L/5R


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

Tuesday, November 13, 2018

11/13/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be on the clock utilizing the Tabata protocol in series of strength and conditioning movements.  The theory behind the this timed training is to mimic "game like" situations.  Go for broke, and leave nothing in the tank to up your conditioning levels. 
From Wikipedia:
"A version of HIIT was based on a 1996 study[8] by Professor Izumi Tabata (田畑泉) et al. initially involving Olympic speedskaters.[9] The study used 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles)."

8 rounds of 20 seconds of work / 10 seconds of rest


hi-knees
ropes
swings
BB front squats
BB snap downs 
squat thrusts

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

Monday, November 12, 2018

11/12/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell and bodyweight circuit.  Simple but effective.  Several rounds to get the sweat flowing and the heart pumping.  Mornings are starting to get chilly so take the time and get a good solid warmup to avoid injury.

5 Rounds

15 swings
15 push-ups
10 thruster L
15 sit-ups
10 thruster R
15 jump squats
5 half kneeling snatch L
5 half kneeling snatch R (click link below)

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


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

Sunday, November 11, 2018

11/11/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit two "On the Clock" segments. 20 minutes to get your heart pumping and muscles flaring.  The first is a 10 minute EMOTM couplet with swings and goblet squats.  The second is a 10 minute AMRAP.   Both will push you and get the blood flowing.

10 Minute EMOTM
20 Swings (Odd)
15 Goblet Squats (Even)

10 Minute AMRAP

5 Jerk L
5 Jerk R
10 Sit-Up
5 Row L
5 Row R
10 Split Jump

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

Saturday, November 10, 2018

11/10/18

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit a quick circuit to get the sweat flowing and the heart pumping.  Try and perform each round successively with as little rest as possible.  Don't sacrifice form for speed.  As always, crummy form = possible injury and crummy results.  We will be using a Bulgarian Bag, if you don't have access to one, you can substitute a plate, kettlebell or a dumbbell.  Just get after it.

10 rounds

10 Snap downs
10 Jump Squats
10 Push Ups
10 Squat Thrust
10 Presses


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

Friday, November 9, 2018

11/9/18

Yoga with Esther.. Open those hips.. It is short, but effective.. If want, search her channel and continue..

http://www.youtube.com/watch?v=hsPUAppdfqs


Namaste.. El Rey always..

Thursday, November 8, 2018

11/8/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 12 AMRAP training session utilizing kettlebells and Bulgarian Bags.  2-4-6-8 rep range.  Every time you need to take a "rest", make it active recovery.. (jog in place, sit-ups, jumping jacks..).  The cap is 10 rounds.. So if you finish 10 rounds in less than 15 minutes, job well done...

12 Minute AMRAP

2 Heavy SCDL
4 Heavy BB Snap Downs
6 Heavy Double Jerk
8 Heavy BB Jump Squat

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

Wednesday, November 7, 2018

11/7/18

Warm up with joint mobility, foam roller, and dynamic movement.  All body weight today.  Simple ladders.  Going to try and hit the whole body.  Make sure you don't sacrifice form to get the rep.  If you need to take a break then take it, just make sure you don't skip the reps or exercise.

3 rounds

1 rep of each exercise, then 2, 3, etc.. up to 10 and then 10 back down to 1. 

push up
back extension
box jump
ab wheel (no ab wheel? do walkouts)
sit-outs

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

Tuesday, November 6, 2018

11/6/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate workout.  Full body go with multiple exercises.  Simple and effective.  If you don't have access to a plate substitute a kettlebell or dumbbell.  Where there is a will there is a way.. Push hard and try and take as little rest as possible.

15 Reps each

Halos 15L/15R
Bridge press
Squat press
Shoulder to shoulder
Crunch
Bent over row
Shoulder press
Thruster
Russian twist
Triple Crush
Clean and Jerk
Plate jack press
OH Squat
Chest press
Pullover

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