1/31/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some crazy 8s.  8 rounds of 8 reps of 8 exercises...  Great strength and conditioning go.. We will utilize kettlebells, bodyweight, and Bulgarian Bags.  It is a bit of a kitchen sink training session.  So get after it.  Make sure that you don't sacrifice form for speed.

8 rounds

8 Double kettlebell cleans
8 Chest to bar or push ups
8 BB snap downs
8 Ab wheel
8 Box jump
8 Double swings
8 BB arm throw
8 Double kettlebell snatch

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

1/30/19

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit a great strength training workout.  We will utilize 2 kettlebells, or use dumbbells if they are all you have access to for training.  The reps are going to be as strict as possible.  Try not and dip or push press (use a manageable weight). Get a good warmup and get going.

Rep range
30-20-10

See Saw Press
15L/15R, 10L/10R, 5L/5R

Double High Pull
30,20, 10

Goblet Squat
30, 20, 10

Push up
30, 20, 10

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

1/29/19

Warmup with joint mobility, dynamic movements, and foam roller.  Today we are going to hit a ladder complex utilizing bodyweight and double kettlebells.  Tremendous conditioning, and strength is just the added bonus.  Make sure you shake off the cold and get after it today.

3 Rounds
Rep Range = 2-4-6-8 

Sit-outs 
Double Clean and Jerk
SCDL
Burpees

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

1/28/19

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.

1/27/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today, for something a bit different and fun, we are going to roll the dice.. Pick six bodyweight exercises and make each one correspond to a number on a die followed by 5 heavy kettlebell swings. 

For example : Roll a 6, perform 10 dips, perform 5 swings.. roll again.. etc.. etc..

20 minute time cap

5 Heavy kettlebell swings after each movement

10 Reps per roll

#1 Push-ups
#2 Sit-ups
#3 Jump Squats
#4 Sit-outs
#5 Burpees
#6 Dips

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

1/26/19

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
Plank Hold
Push Press L

Push Press R

Get after it..

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

1/25/19

Yoga with Julia Marie.. Balance and Flexibility..

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

Namaste.. El Rey always.. 

1/24/19

Warm up with joint mobility, dynamic movement and foam roller.  Today we are going to run through a simple circuit of 40 seconds on and 20 seconds off for 5 intervals.  We will utilize kettlebells, body weight, and clubbells.  Great triple threat combo workout of strength, endurance, and conditioning.

Round 1

clubbell pull over squats
burpees
ketttlebell presses 
clubbell halos
jump squats

Round 2
kettlebell snatch
mountain climbers
up right row
cleans
clubbell torch press

Repeat 2x

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

1/23/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and a smidgen of conditioning.  Can't go a training session without pushing the lungs.  Simple strength circuit. Short reps. 10 sets.  Make sure you hit your foam roller.  Posterior chain has taken a beating these last 3 days.

10 Rounds

3-5 Hex Bar Dead Lift
5-7 Chain Back Extension
5 Pull or Chin-Ups
20 seconds Airdyne sprint

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

1/22/19

Happy Birthday EL D!! Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5 exercise circuit that will test your muscle and cardio endurance.  You can perform this training session with body weight, kettlebells, dumbbells, or a 45 pound bar.  This will be a full body session.  Remember focus on quality reps.. You are going to be fatigued by the end.

5 rounds

20 push ups or chest press
20 chest to bar or bent over row
20 shoulder press or jump pull ups
20 squats
20 good mornings

Finish up with 5-6 minutes or ab and lower back work.

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

1/21/19

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a slow controlled series of movements that hits the whole body.  Turkish get ups.  We're going to keep it super simple.  Just set the timer and go. One suggestion, try and do multiple reps with the same arm.  This will help stability, strength, stamina and mobility in the shoulders.

Your call on time.. 10-15-20 minutes.. Its up to you..
Use an appropriate weight for multiple reps for an extended period of time.

1500 M row or 1 mile run for a bit of extra conditioning.

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

1/20/19

Warmup with joint mobility, dynamic movement, and foam roller.  Simple workout today. Snatch / tuck jump / sit up combos. You can use kettlebells or dumb bells. Use two bells or dumbbells for tuck jumps as well for a little twist. Single arm snatch and full sit up.

5 rounds with as little rest as possible

10 dead snatch L
10 dead snatch R
5 tuck jumps
20 sit ups

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

1/19/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit three seven minute amrap periods.  I like these because you just go.. Push yourself.. Make sure you're giving maximum effort for those 7 minutes.  Very similar to "game conditions". 

Period 1

10 push-ups
20 BB arm throw 10L/10R
10 sit-outs

Period 2

10 split jumps
20 BB hi-pulls 10L/10R
10 squat thrusts

Period 3

10 jump squat
20 BB spins 10L/10R
10 plank jacks

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

1/18/19

Yoga with Julia..

https://www.youtube.com/watch?v=2KvkCRAcg8M&list=PLvP8YsX0ebXZBke_eYyA3Wp7liSjCRcHs

Namaste.. El Rey always.. 

1/17/19

Warmup with joint mobility, dynamic movement, and foam roller...  Today we are going to hit the El Diablo 666 workout.  It consists of 6 exercises of 6 reps each for 6 rounds with no rest.  It is a killer.  So to begin we'll be doing 6 minutes of calisthenics to make sure we are good and ready to get 'er done.

6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics


Snap downs
SEAL push ups
BB jump squats
Thruster
Donut swings
Squat thrusts

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

1/16/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work the GS biathlon.  2 minute goes of 30 second intervals.  Single kettlebell only.  So chalk up and get ready to hit it.  Take the extra time and get a bit of a sweat going.  Get after it..

6 Rounds
2 Minutes of work / 30-60 seconds rest
30 second work intervals

Clean and Jerk L
Clean and Jerk R
Snatch L
Snatch R

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

1/15/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM training session.  We are going to break it up into odds and evens.  Same format applies, just the movements will be offset and you'll have to remember which set you should be doing.  A little mental challenge in the morning as well.. ;-)

EMOTM for 20 minutes

Odds:

2 SCDL
4 Burpees
6 Double Swings

Evens:

5 BB Thruster
5 Snapdowns
5 Jump Squats

El Rey always.. Have a nice day..  

1/14/18

Warm up with joint mobility and dynamic movement.  Today is a mix of strength and conditioning.  2 hand any hows, burpees, and double bent over rows.  Here is a link to my teacher Steve Cotter demonstrating 2 hand any hows:  http://www.youtube.com/watch?v=7A4J_PfP2tU .   Form is paramount over speed.

5 rounds

Rest 1 minute in between rounds

10 2 hand any hows (5L/5R moderate weight)
5 burpees
10 double bent over row (heavy weight)

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

1/13/19

Warm up with joint mobility, dynamic movement, and foam roller.  Today we will channel our inner Herb Brooks.  This quote sums it up, "No one has ever worked hard enough to been able to skate with the Soviets for an entire game.  Gentlemen, we are going to work hard enough."  There is a scene in "Miracle" that is based on actual event.  The US team played a terrible game, and Brooks made them do ladders, killer drills, or gassers..  Today will be our version.

Mountain climbers and burpees will have to do..

5 rounds (no rest)


20 single arm swings
20 floor chest press
20 figure 8 static holds
20 goblet squats
20 goblet presses
50 mountain climbers
5 burpees

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

1/12/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a timed combo circuit utilizing my two favorite training tools.  The kettlebell and the  Bulgarian Bag.  Simple couplets broken up into 30 second intervals for 2 minute periods.  Take 30 seconds rest in between periods.

2X

4 - 30 second segments / 30 seconds rest

Spin L / Swing L
Spin R / Swing R

Snapdown / Hi-pull L
Snapdown / Hi-pull R

Jump Squat / Lunge L
Cossack Squats / Lunge R

Press / Jerk L
Upright Row / Jerk R

Front Raise Squat / Sumo Upright Row
Donut Swing / Around the body kettlebell pass

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

1/11/19

Yoga.. Sun Salutations with Julia..

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

Namaste.. El Rey always.. 

1/10/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to use strictly body weight in our training session.  This is a great conditioning workout and a great mental test.  It is 100s.  Choose several body weight movements, and do 100 reps before you move on to the next movement.  Focus on quality reps, by the time you're getting close to that 100th rep you may be losing form and focus.  Don't.. Form and Focus..


Do NOT move on to the next exercise until you have completed 100 reps.
Take rest as needed.. 

Sit outs 50L/50R
Squats
Squat thrusts
Walk outs
Crunch
Mountain climbers 

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

1/9/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today strength with a bit of nasty conditioning.  Simple but effective.  Just 10 rounds but today's training session is designed to push you.  If you don't have access to barbells, use dumbbells or double kettlebells.  If you don't have access to an airdyne bike, jump rope, or burpees.  So let's hit it...

5 rounds

5 heavy barbell squats
5 heavy deadlifts 
20 second airdyne sprint / easy ride for 20 seconds
40 second airdyne sprint / easy ride for 20 seconds
60 second airdyne sprint / easy ride for 20 seconds 

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

1/8/19

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.. 

1/7/19

Warm up with joint mobility, dynamic movement and foam roller.  Simple sequence today.  Turkish get ups.  Simply set your timer and go.  I like to get as many in a row as I can with one arm before I switch to singles. 15-20 minutes with no rest usually gets it done.  Throw in some more flexibility movements at the end, and call it a day.

splits, back bridges, head and hand stands, wall walks, and gymnastic movements.

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

1/6/19

Warm up with joint mobility, foam roller, and dynamic movement.  Simple work out today.  Double thrusters with a sit out chaser.  Start from the floor and stationary clean them to the rack, then squat, and in one fluid motion drive and press them.. Repeat.. Perfect partner training session.  Take rest as needed.

100 reps

10 sets of 10 Reps 

Double Kettlebell Thruster / Sit Out Combo

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

1/5/19

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit a 300 rep training session with a Kettlebell and Bulgarian Bag.  Try and push yourself with a more challenging kettlebell or a heavier bag.  10 movements of 30 reps done in succession.  No rest.. Get greased up and get after it!!

300

30 Reps Each 

KB Swings
KB Jerks L
KB Jerks R
KB Lunge 15 L/ 15 R
Push-ups
BB Jump Squats
Snap-downs
Spins 15 L / 15 R
Sit-ups
BB Burpees

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

1/4/19

Yoga for balance with Lesley Fightmaster.. 

https://www.youtube.com/watch?v=_jx2UI79zXo

Namaste.. El Rey always.. 

1/3/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple training session.  There is only 1 movement, but the penalty for stopping could add up exponentially.  As always, make sure that you're be honest with yourself.  No sense, you're only cheating yourself if your form breaks down.  So, each time you have to stop, there will be a bodyweight  exercise penalty.

350 two handed swings
1st time you stop, the penalty is 2 burpees.  Add 2 for every other stop after the 1st.
For example stop #6 should be 12, stop #10 should be 20..

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

1/2/19

Warm up with joint mobility, dynamic movement and foam roller.  Today is simple run, jog, or walk, 1/2 mile then stop and do 25 push ups, 25 body weight squats, 25 good morning bends, and 25 crunches. Repeat 3 more times for a total of 2 miles and 100 reps of each.

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

1/1/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to start the year off right with a multi-set training session.  Hope you didn't over indulge last night, because this will be challenging.  Set your goals for 2019.  Even if they are simple ones.  I achieved 2 of 3 my major fitness.  15k a week on my rower.. Raise the bar for 2019. 

5 Rounds

50lb BagRep Range : 2-4-6-8


Snapdown
Burpee
Donut Swing 
Spin

Have a happy and healthy start to 2019

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