5/28/19

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.. 

5/27/19

Today we honor those men and women that currently protect our freedom.  Those who have fallen protecting our freedom.  Those who have served to protect our freedom.  We will put ourselves in an uncomfortable situation.  One where you will question, "Why are we doing this?"  It is then that you need to think about the person next to you.  Inspire them with your effort.  Inspire them with your desire to help the team by helping themselves.  Push through the mental "I can't" hurdle in your life, and be your best you.  Please take the time and watch this speech by Admiral McRaven.  Remember, "Don't ever ring the bell."

https://www.youtube.com/watch?v=pxBQLFLei70

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

5/26/19

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit a training session from one of my mentors Ken Blackburn.

"Here is a challenging, straight forward and applicable circuit I put together for my MMA, BJJ and Kettlebell Sport folks.

Sprawl + Deadlift - 10 reps
Bulgarian Bag Spins - 10 reps (5 per side) 

*Complete for a continuous 5 min set. Rest 1-2 min and repeat for 2-3 sets.

Mitch demonstrates the above with 2 x 32kg kettlebells and a 50lb Bulgarian Bag. 

Involves multiple movement patterns at a high heart rate while simultaneously targeting shoulder/thoracic mobility."

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

5/25/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to sling some steel. Short reps, heavy weight, and long sets.  There will be a small bit of conditioning, that will just be a by product of the training session.  This is a great you go/I go training session to do with a partner.  There is ample rest in between sets.  Make sure that you are safely increasing your workload after each set.  Form and stability over quantity.

Sled Push
5x5 RDL
Sled Push
5x5 Chain Push ups
Sled Push
5x5 Barbell Press
Sled Push
5x5 Barbell Row
Sled Push

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

5/24/19

One of my all time favorite yoga sessions.. Yoga for Jiu Jitsu with Prof. Flavio Almeida.. Lesley Fightmaster..

https://www.youtube.com/watch?v=ijQZDSy98Jw

Namaste.. El Rey always.. 

5/23/19

Happy Birthday to our CEO Susie!! 49 Birthday Burpees!! She is the person behind the scenes that makes everything go.. The boys and I would be lost without her.  We are supremely blessed.

Warmup with joint mobility, dynamic movement, and foam roller.

49 Burpees

5 rounds

10 tuck jumps
20 Push ups 
30 Hip lifts 15L/15R
40 Air Squats
50 Flutter Kicks

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

5/22/19

Warm up with joint mobility, foam roller, and dynamic movement. Today we are going to do HIIT training. Tabata protocol. Give 100% during each set. There is no shame in being shot after each full round. That's what happens when you push yourself. Only you know if you have given your all. So get after it.

20 seconds on 10 seconds off for 8 rounds

Star jumps
BB High knees
BB Spins
BB Snap Downs
Full sit up

Arm Throw 

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

5/21/19

Warm up with joint mobility, dynamic movement, and foam roller.  Today we hit the FIST version of the "Bear" workout. This link is the FIST version http://www.youtube.com/watch?v=9_320cMZN1Q&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=5&feature=plcp It involves multiple movements to make one rep.  Today we are going to use the Bulgarian Bag.. 

1/2 Deck of cards warmup

Black cards are jumping jacks
Red Cards are Cossack squats


FIST Bear

50 Reps

1 Rep includes in succession:

donut swing
power clean
front squat
press
over head squat

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

5/20/19

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

30 second Airdyne blast 2 minutes rest in between sets

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

5/19/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell/bodyweight circuit.  Several rounds to work on strength, flexibility, and conditioning.  All that you will need is one kettlebell and some space :-).  Get after it..

4 Rounds

5 Hi-Pull / Catch / Squat
10 Push Ups
15 Swings
20 Flutter Kicks
15 Swings
10 Push Ups
5 Hi-Pull / Catch / Squat

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

5/18/19

Warmup with joint mobility, foam roller and dynamic movement.  Today is another very simple two exercise combo.  Thrusters and mountain climbers.  The good news is that its only single arm thrusters.  The bad news is that it is heavy or challenging single arm weight.  For example if you normally use a 16kg bell, bump up to 20kg or 24kg.  If you only have light ones, use doubles and cut the reps in half.  Get a good warmup and enjoy..

Do a set of thrusters, then immediately do your mountain climbers.. repeat..

10 sets of 10 single arm thrusters (5 sets Left / 5 sets R)
10 sets of 20 mountain climbers 

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

5/17/19

Yoga with Julia.. Balance and flexibility class..

https://www.youtube.com/watch?v=3si9mccC-pk&list=PLvP8YsX0ebXZBke_eYyA3Wp7liSjCRcHs&index=21

Namaste.. El Rey always.. 

5/16/19

Warnup with joint mobility, dynamic movement, and foam roller. Simple today. Pick your favorite training exercise and your least favorite training exercise, and put them together in a combo. We all need to work on our weaknesses to really improve.

Snatches and Over Head Squats are mine.
Need to work on OHS flexibility and strength

5 Rounds
30 snatches 15L / 15 R
12 OH Squats (moderate weight) 6L / 6R

Take rest as needed

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

5/15/19

Warm up with joint mobility and dynamic movement.  Today we are going to just do 2 movements.  Simple but effective.  The kettlebell swing is the first thing you learn when you begin with kettlebells.  It is a great posterior chain and cardiovascular exercise.  The other movement is going to be is kettlebell jerks.  Basic, but a full body go.  Two simple exercsies.. up and down the ladder.

You go / I go

22-18-14-10-6-2-6-10-14-18-22

2 handed swings
Double kettlebell jerks

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

5/14/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do 2 twelve minute mini workouts.  3-4 exercises in an AMRAP format.  As with yesterday, form always super cedes speed.  We want quality reps.  That said, make sure you push yourself.  Only you know if you are giving 100%.  We will be utilizing body weight and bags.. Crush it today..

Each round is 12 minutes AMRAP
1-2 minute rest in between rounds

Round 1

7 SEAL Push ups
6 Snap Downs
6 BB Arm Throw
7 Donut Swings

Round 2

7 Spins L
5 Front Raise / Squat Combo 
5 Press
7 Spins R

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

5/13/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the road.  Simple.  5k time trial.  Try and run 3.1 miles as fast as you can.  When you have completed the run, keep the clock going.  You have to complete a body weight circuit as well.  For example, if you complete the run in 25 minutes and the body weight movements take you 8 minutes, your time for the workout is 33 minutes.

5k run

100 air squats
100 push ups
50 pull ups

All for time.

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

5/12/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to break up 4 mini workouts into 6 EMOTM sections.  Each will be different and challenging.  Remember the faster you go, the more rest you get, BUT crappy reps = crappy results.  So as always focus on form to get it right.

4 Rounds
6 minutes EMOTM
1 minute break in between sets

#1
20 Split Jumps
20 Swings

#2
5 Bulgarian Bag Buprees
16 Arm Throws

#3
10 Push-ups
50 Mountain climbers

#4
10 Jump Squats
15 BB Thrusters

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

5/11/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we're going to hit Randy Couture's grappling circuit.  It emphasizes form and utilizing a manageable weight that you can get all of your reps.  It is 8 exercises of 8 reps each for 6 sets.  Take 60 seconds rest in between sets.  Click the link below for a video demonstration.

6 rounds of 8 reps per exercise

Take 60 seconds rest in between each round 

1. Bent over row            
2. Upright row           
3. Military press
4. Good morning
5. Split squat (left)
6. Split squat (right)
7. Squat and push press
8. Stiff legged deadlift

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

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

5/10/19

Yoga.. Yin with Lesley.. 

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

Namaste..  El Rey always.. 

5/9/19

Warm up with joint mobility and dynamic movement.  Today we are going to hit the Tower of Power for some rope climbing / body weight fun.  If you don't have a rope to climb, substitute pull ups, or ring rows. If you don't have access to any of that take a jog to the park and hit the kids jungle gym.  Simple and effective.

Row or Run 800M

4 rounds

1 rope climb
25 push ups
25 squats
25 squat thrusts
5 chin ups
20 hip lifts 10L/10R

Row or Run 800M

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

5/8/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a high volume kettlebell strength and conditioning complex.  5 exercises with a single kettlebell.  8 reps of each movement in a you go / I go format.  Try and use a challenging weight.  If you want to go with doubles, go for it.  If you go with singles, you must perform each movement on one side before you do the other side. 

5 rounds
All exercises must be done in succession with the same arm before you switch.

8 swings
8 cleans
8 lunges
8 jerks
8 snatch

Flexibility drills:

back bridges, splits, and hip circles, & deep squat holds

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

5/7/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a workout that a buddy of mine gave me from his Crossfit group.  You will need a timer.  You simply set the clock for 1 minute, and then perform a series of exercises.  If you complete the exercises before the 1 minute elapses, then you get to rest.  Get ready, because when the minute timer buzzes you are off and going again.  Essentially, it pays to be a winner.  Once again, do not sacrifice speed for form..  We will put a FIST stamp on this by using the BB.

Every minute on the minute for 15 minutes +1 rep after every 3rd minute 

5 BB Thruster 
5 BB Hi-Pulls
5 BB Snap Downs

Gut exercises, handstand holds, back bridges..

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

5/6/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 400 rep training session with a burpee chaser.  10 exercises of 40 reps each.  Plus a burnout of burpees to celebrate my late fathers birthday.  "Mark, in hockey, cruisers watch what happens.. Diggers make things happen.. Be a digger.. "

1 Round
40 Reps each

KB Swings
BB Squats
Push-ups
BB Snapdowns
KB Press 20L/20R
Sit-ups
KB Snatch 20L/20R
BB Hi-pulls
Squat Thrust
BB Spins 20L/20R

Burnout:
82 Burpees

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

5/5/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to use the phrase "Slow is fast and fast is slow".  It is a paradoxical statement.  Essentially what it means is don't rush or you'll miss important details that will help you improve.  So slow controlled movements followed by fast explosive movements will make up our training today.  Focus on form.

5 sets of 5 reps per leg/arm

Single Leg Dead Lifts /
Single Arm Clean

TRX Single Leg Squat /
Single Arm Snatch

2 Hand Anyhows /
Burpees

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

5/4/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a training session that was suggested to me by a workout friend from work.  It is a double Kettlebell session led by MMA trainer Funk Roberts.  Click the link below for the demo of the session.

https://www.youtube.com/watch?v=2vjrEDK6fJs&t=197s

The workout:

Perform each exercise for 30 seconds of work followed by 30 seconds rest one after the other with no rest in between. After you complete all 5 exercises rest for 1 minute and repeat for 5 rounds.

Exercise List Glute Bridge Alternating Chest Press – 1:32 Kettlebell Clean to Reverse Lunge – 2:04 Renegade Plank Rows – 2:37 Kettlebell Racked Squats and Alternating Press – 3:09 Inside to Outside Kettlebell swings – 3:39 BONUS BURNOUT Perform each exercise for the prescribed reps one after the other for 2-3 minute straight with no rest on between Inside to Outside Kettlebell swings – 5 reps Kettlebell Burpee Deadlifts – 5 reps

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

5/3/19

Yoga with Caley Alyssa... Strengthening flow..

https://www.youtube.com/watch?v=A3iyEM98O2Q

Namaste.. El Rey always.. 

5/2/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a ladder session utilizing the rower and kettlebells.  If you don't have access to a rower, you can substitute it with a stationary bike, treadmill, stair master, or just run on the street and utilize the distances below.  It is a crusher.

Row 250m
20 Burpees
20 Double Kettlebell Clean and Jerks
20 Double Kettlebell Squats

Row 500m
15 Burpees
15 C&J
15 Squat

Row 750m
10 Burpees
10 C&J
10 Squat

Row 1000m
5 Burpee
5 C&J
5 Squat

Row 500 to finish

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

5/1/19

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
BB Front Squat
Snap Downs
Airdyne Bike Sprint

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