7/31/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight blast.  Just a circuit of simple movements to get the blood going and the build up some agility, coordination, and have a little fun.

5 rounds

10 yds bear crawl
50 squats
10 yds scorpion crawl L
40 sit-outs (20L / 20R)
10 yds scorpion crawl R
30 split jumps
10 yds of burpee broad jumps
20 push ups
10 yds of frog hops
10 full sit ups

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

7/30/19

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..

7/29/19

Warrmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do grab bag workout.  Put several different body weight, kettlebell, barbell, etc.. exercises into a bag and have your team pick one out.  Figure out if you are going to  do reps or time, and there you have a training session.  It is a fun way for the group to have some input into what they are doing, but the mad scientist always decides what ingredients go into the formula..  So choose your exercises wisely.

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

7/28/19

Warm up with joint mobility, dynamic movement, and foam roller.  Today is simple. 10 exercises of 50 reps with the Bulgarian Bag.  If you don't have a bag, use body weight or dumbbells. Simple chipper that is the gift that keeps on giving.. I call it the Bulgarian Bag Birthday Bash..  Enjoy!!

50 reps of each

Spins
Snap downs
Jump squats
Hammer curls
Good morning forward bend
Lunge
Press
Arm Throw 
Full Body Crunch / Burpee Combo

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

7/27/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell / Bulgarian Bag superset training session.  Full body tilt that will get your heart and sweat going.  Work to be efficient, explosive, and strong through these movements.  Your grip will be taxed by the end of the time limit. 24 minutes is 4 full international wrestling matches. So push yourself.

Max Rounds in 24 minutes

10 Snatch L/R
10 Spins L/R

10 Clean and Jerk L/R
10 Snap downs

10 Goblet Squat
20 steps of BB Walking Lunge

Cool down, have a nice day.. 

7/26/19

Yoga with Lesley Fightmaster... Ashtanga class..

https://www.youtube.com/watch?v=5XIZC62AZYY

Namaste..  El Rey always.. 

7/25/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the BB Olympics.  If you have a partner, double the amount of reps below and make it a you go / I go training session.  The rep range below is for a single athlete.  Try and take as little rest as possible.  Oh and no breaking it up.. Each movement must be completed before moving to the next one.   It should be fun..(I think..)

BB Olympics

For time:

50 BB Burpees
100 Snapdowns
100 Spins
100 Jump squats
100 Presses
50 Donut Swings

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

7/24/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate kettlebells and bodyweight movements in a multi-round format.  It has been my experience that this is a great way to pack a ton of volume into a short period of time.  Get ready to sweat and get after it today!!

 As many rounds as possible in 20 minutes.. Rest when you need to rest.

10 swings L/R
5 squat thrust
10 clean and front squat L/R
5 jump squat
10 snatch L/R
5 walkouts
10 hi-pulls L/R
5 SEAL push-ups
10 Russian twist L/R
5 full body crunch 

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

7/23/19

Today begin with usual warm up of joint mobility, dynamic movement and foam roller. Then hit a few rounds of 30 second intervals of jumping jacks, high knees, mountain climbers, and sit outs.  We are going to do a circuit today.

Circuit 1


20 yd kettlebell shuffle ( hold bell by the horns, bottom up, get in an athletic stance and shuffle laterally)
20 bottom up press
20 lunge (10L/10R)
10 swings

5 rounds

Circuit 2


20 yd rack walk
20 yd OH walk
5 double thrusters
10 SCDL (suit case dead lift)

5 rounds 

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

7/22/19

Warm up with joint mobility and dynamic movement.  Today is going to be very simple.  1 exercise.  It is a full body workout and requires concentration, stamina, and strength.  Turkish get ups.
Simply set your timer and go.  I generally try and get as many reps as I can with 1 arm before switching to the other for the same amount of reps.  Then I go to single reps on each side alternating until the timer runs out.  15 minutes of TGUs may not seem like a long time, but believe me when you are 4 minutes in you will think otherwise.

Give it a go.

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

7/21/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight and kettlebell session.  Timed sets of bodyweight and kettlebell movements in a tabata style 2:1 work to rest ratio.  Get warmed up and get after it. 3 Rounds = 22.5 minutes..


3 Rounds

30 seconds on / 15 seconds off

Seal Push-ups
2 Hand Kettlebell Swing
Side Plank Leg Pull L
Side Plank Leg Pull R
Kettlebell Goblet Squat
Squat Thrust
Reverse Plank Leg Kicks
Kettlebell Halos L/R
Push-up / Sit-Out combo
Alternating Dead Kettlebell Snatch L/R

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

7/20/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag circuit.  It is an excellent you go / I go training session.  If you don't have a partner, no problem.  We will utilize the "break" for gut exercises and mobility movements so no time is wasted. Get a good warmup and get 'er done.


4 Rounds 

30 seconds on / 30 seconds off

(Utilize the 30 seconds "off" for plank holds, sit-ups, or joint mobility movements.. No standing around doing nothing :-) )

Spin/Arm Throw Combo
BB Thruster
BB Twist and Press
Snap downs
Split Jump / Press combo

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

7/19/19

Yoga with Candace.. Olympic lifting hip opener..

https://www.youtube.com/watch?v=kw4hwGgxt5Y

Namaste.. El Rey always.. 

7/18/19

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

10 2 Handed Kettlebell swings
10 Bulgarian Bag Thrusters
10 Push-ups
10 BB Spins

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

7/17/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work the kettlebell swing.  20 minute go AMRAP.  Make sure that you are good and warmed up today.  There will be small "extra" conditioning element as well.  Get 'er done today.

20 Minutes AMRAP

6 Hi-Pull L

6 Hi-Pull R
12 2 handed swings
4 Squat Thrust / Sit-Out Combos
6 Hi-Pull / Catch / Squat
8 Sit-Ups

hand stands, back bridges, and splits 

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

7/16/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some TGUs in circuit form.  Heavy bell, so short reps, mixed with a few other movements to get a full body strength and conditioning blast.  I love the Turkish Get Up because it incorporates every part of your body as well as your mind.  You've gotta concentrate.  Enjoy..

10 rounds

2 TGUs L
2 TGUs R
5 pull ups
50 jump ropes
30 second Airdyne bike sprint or 40 yard sprint

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

7/15/19

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

25 Swings
25 Push-ups10 Pull-ups
15 Sit-ups
25 Goblet Squats

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

7/14/19

Warmup with joint mobility, dynamic moevemtn, and foam roller.  Today we are going to hit a 3 prong training session from MMA/MuayThai/Fitness Trainer Funk Roberts.  Check out his YouTube Channel. It has some great stuff for the over 40 crew.. Great training session.  Click the link below for explanation today's training. It is a tough one.. 

https://www.youtube.com/watch?v=OMK9i9atoxQ

Funk Roberts "Kettlebell Khaos" Workout

Round 1 - Complex 2:20 Perform each exercise one after the other for 5 reps each starting with one side and then repeat for the other side/arm. Continue for 10 minutes straight. KB Push Ups KB Rows KB Deadlift KB Clean KB Racked Squat KB Press Round 2 - Metabolic Circuit 3:42 Perform each exercise for 40 seconds of work followed by 20 second rest oner after the other for 2 straight rounds KB Snatch Kb Goblet Squat and Reverse Lunge KB Alternating Single Arm Swings KB Cross Body Clean KB Swing to Squat Round 3 - Ladder Finisher 5:49 Perform burpees and swing in a ascending and descending ladder format starting with 1 KB Swing and 7 Burpees KB Swings 1-2-3-4-5-6-7 Burpees 7-6-5-4-3-2-1

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

7/13/19

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


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..

7/12/19

Yoga with Julia... Sun Salutations..

https://www.youtube.com/watch?v=SNDuVHWJu8w

Namaste.. El Rey always.. 

7/11/19

Warm up with joint mobility and dynamic movement.  Today we are going to be hitting the bells again for a good strength and conditioning workout.  It will incorporate some body weight exercises as well.  Focus on getting the most out of each movement to maximize your strength and conditioning.  Only YOU know how hard you are pushing, and ultimately it is you get the results.  So push hard.

5 rounds 

20 walking tactical lunges
20 walking see-saw press 
10 double bent over rows
20 swing 10L/10R
50 jump rope 

Ab/back-ham work

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

7/10/19

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit a body weight blast.  An AMRAP session.  Focus on quality reps, not speed.  It is going to be short reps and just a few exercises, but we'll hit the whole body and get some quality mental and physical conditioning.  Try not to be a clock watcher... I know that its hard sometimes.. but that's when we have to dig inside and just say, "It's just 20 minutes.. I can do anything for 20 minutes.."  Be focused and get after it!!

20 minutes AMRAP

10 BB Snap Down / Split Jump Combos
10 Med Ball or FitBall Smash
10 Spin / Arm Throw Combo
5 BB Burpees
1 Ladder Sprint

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

7/9/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix single arm kettlebell movements with calisthenics in a timed combo training session.  30 seconds of work with 1 arm followed by 30 seconds of some dynamic calisthenics. Should be a fun go..

5 Rounds 

Take 1 minute break in between rounds

30-30

swings
hi-knees
swings
split jumps
thrusters
ice skaters
thrusters
squat / front kick combo

Row or Run 400 meters

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

7/8/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a FitBall and Battling Ropes combo.  Several sets of 1 FitBall 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
Swing Squat
FitBall Smash
Snap Downs

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

7/7/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work through another kettlebell circuit with a conditioning chaser. Begin with a good mobility and bodyweight warmup to get the kinks out and get after it today.

50 Reps

Multiple movements = 1 rep

You can utilize single kettlebell or doubles (singles go a bit heavier doubles moderate)

Burpee, dead clean, front squat, jerk, & snatch

Take rest as needed..

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

7/6/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM kettlebell crusher. Push hard as in these training sessions, "It pays to be a winner".  Obviously, do not sacrifice form for speed.  Get after it.

3 sets of 10 reps

"Body weight" barbell squat 

(If you weigh 200 pounds, you squat 200 pounds adjust sets and reps if necessary)

EMOTM

15 minutes

1 SCDL
5 Double High Pull
3 Double Jerk

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

7/5/19

Yoga with David..


https://www.youtube.com/watch?v=PojgMEUIy-4

Namaste... El Rey always.. 

7/4/19

Happy Birthday America!! Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag chipper with a kettlebell chaser.  Focus on quality full range of motion reps, NOT fast "get it over with" reps.  Take the extra time and get 'em right.

100 spins / 15 swings
90 hi-knees / 15 swings
80 hi-pullls / 15 swings
70 push-ups / 15 swings
60 good mornings / 15 swings
50 snapdowns / 15 swings
40 presses / 15 swings
30 sit-ups / 15 swings
20 burpees / 15 swings
10 hammer curls / 15 swings

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

7/3/19

Warm up with joint mobility , foam roller, and dynamic movement.  Today is wood chipper.  One long, continuous set with multiple exercises and reps.  Do your best.  If you need a breather, take it. Just keep on going until you finish.  Make sure you have greased the joints and really warmed up first.  Don't skimp on the joint mobility.

1 Round

10 FitBall Smash
20 double thrusters
20 chin ups
Run or Row 1/4 mile
20 box jumps
20 snatches
20 dips
20 double jerks
Run or Row 1/4 mile
20 box jumps
10 FitBall Smash 

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

7/2/19

Warm up with joint mobility and dynamic movement.  Today we are going to do  one of EL D's favorites.  It is a workout he came up with on his own.  Lucky for us, it is not the card flip.. That is his all time favorite.  It is a good circuit of body weight and kettlebells with some extra juice at the beginning and end.

EL D

Row or Run 800M
42 yds of burpee broad jumps
12 suitcase dead lift
18 2 handed swings
36 flutter kicks
6 rope climbs
6 chin ups
24 push ups 
36 kettlebell cleans
Row or Run 800M
6 minutes of extra gut and flexibility work..

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

7/1/19

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..