1/31/2020

Yoga with Sarah Beth.. Restorative hip opener..

https://www.youtube.com/watch?v=9DyUTfl9U2M

Namaste.. El Rey always... 

1/30/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength circuit with a touch of conditioning.  Have to get the heart pumping to simulate match conditions.  This helps keep the sweat going.  Make sure you're good and warm and hit it.

5 Rounds
6 Hex Bar Dead Lift
8 Pull-ups
5 Box Jump
25 yard farmer's carry (heavy)
25 yard sled push (heavy)

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

1/29/2020

This is a retread in my "crusher" file.. Warm up with joint mobility, foam roller, and dynamic movement.  Today is another kettlebell / body weight circuit.  Push ups, thrusters, snatches, and squat thrusts.  It is another good strength and conditioning work out. 2-3 rounds.  Give yourself a few minutes break in between sets.  Try and up your weight.. Push yourself.. Get after it!!

2-3 rounds

5 squat thrusts
21 snatch L
10 seal push ups
21 snatch R
15 seal push ups
21 thrusters L
20 seal push ups
21 thrusters R
5 squat thrusts 

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

1/28/2020

Warm up with joint mobility, foam roller, and dynamic movement.  Simple jail style circuit today.  You won't need much space, just your kettlebells, a pull up bar and a little room.  So get warmed up and get after it..

20 minutes

AMRAP 

5 Burpees
10 Dips
20 Push-Ups
30 Leg Raises
40 Lunges 20L/20R
50 Swings
5 Pull-Ups 

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

1/27/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT circuits.  30 seconds on 10 seconds off.  Full body training session.  This style of training mimics athletic competition with the stops and starts, as well as the anaerobic/aerobic training.

3 rounds

30 on / 10 off

Ropes
Barbell row
Box jumps
Dips
Ab wheel
Double kettlebell press

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

1/26/2020

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a kettlebell chipper.  Each exercise will be performed 50-40-30-20-10 reps.  So tons of volume today.  Don't worry, no burpees ;-).. This is a fast efficient way to get a ton of work completed in short amount of time.  Pick 3-4 movements and get after it.  As always, never sacrifice form for speed.  If you need to stop and take a break, do so..

50-40-30-20-10

Kettlebell swings
Bodyweight Squats 
Flutter Kicks 

Extra : Row, Run, or Bike for meters, miles or time..  

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

1/25/2020

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 BB Split Jump Lunge / Press Combo 
#4 BB Spins
#5  BB Squats
#6 BB Snapdowns

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

1/24/2020

Hatha yoga session with Lesley Fightmaster..

https://www.youtube.com/watch?v=SckqimyOXJI&list=PLEs9dX8UXFZrato6TEhWDIDbo8V3hL67w&index=13&t=0s

Namaste.. El Rey always.. 

1/23/2020

Warm up with joint mobility and dynamic movement.  Today is a strength and conditioning combo. 1 exercise, but very challenging. Make sure that you have proper bases on your kettlebells to do this so you don't roll your wrists and injure yourself.   If you don't, utilize dumbbells or place your hand on the ground or use a step to balance yourself. http://www.youtube.com/watch?v=BfrJ7ULXkBM
You can add the renegade row also if you want.

5 sets of 10
Man makers
Full sit-ups
Take a minute break in between

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

1/22/2020

Happy Birthday El D!! Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate training session.  If you don't have access to a barbell plate then substitute a kettlebell or dumbbell.  Simple 5 movement circuit to make up a full body go.  We will perform 2 different sets for 3 rounds.

3 Rounds
10 Reps of each movements

Set #1

OH Squat
Press
Floor press (bench press movement on your back)
Halo
Triple Crush

Set #2

Front Raise / Squat Combo
Russian Twist
Clean and Press
Axe Choppers
Plate Jacks (push plate away from your chest as you perform jumping jack movement with legs)

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

1/21/2020

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.. 

1/20/2020

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..

1/19/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 45-15 no repeat training session.  So we will work for 45 seconds and rest for 15 seconds for 25 sets.  Give each movement your best because you'll only get one chance to work it.  It will be a mixture of kettlebells, bags, and bodyweight.  Let's get after it!!

1 Round 
45 seconds on / 15 seconds off

Kettlebell Swing
BB Clean and Front Squat
Kettlebell Axe Chopper
Kettlebell Sumo Squat
Push-ups
BB Snapdown
Full Sit-ups
Plank Pull Throughs
BB Swing Squat
Snatch L
Snatch R
Squat Thrust
BB Hammer Curl
Table Top Toe Touch
Jerk L
Jerk R
Reverse Lunge L
Reverse Lunge R
BB Good Morning
Ice Skaters
Thruster L
Thruster R
BB Hi-Pulls
Alternating Bent Over KB Row
BB Spins

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

1/18/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 4 movement EMOTM training session.  5 Rounds to make it a total of 20 minutes of work.  Make sure you're getting your mobility movements in to avoid unnecessary injuries.  Have some fun and lets go!!

5 Rounds EMOTM

20 Swings
12 Burpees
15 BB Jump Squats
6 Double Kettlebell Dead Snatch

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

1/17/2020

Yoga.. Yin with Lesley.. 

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

Namaste..  El Rey always.. 

1/16/2020

Warmup with joint mobility, dynamic movement, and foam roller. Today we will be hitting the ladder and double front squats will be the star.  These are by no means my favorite exercise, but you have work to improve the areas in which you are deficient.  So squats it is.. Warm up with joint mobility and dynamic movement.  Add some calisthenics in there as well to get your sweat going.

1 round

10 double front squats
50 crunches
9 double front squats
40 swings
8 double front squats
30 cleans (15L/15R)
7 double front squats
20 squat thrusts
6 double front squats
10 snatches (10L/10R)
5 double front squats
50 jumping jacks
4 double front squats
40 push ups
3 double front squats
30 flutter kicks
2 double front squats
20 bent over rows (10L/10R)
1 double front squat
10 triple crush

Extra: Row, Ride or Run max distance in 15 minutes.

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

1/15/2020

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to train with the BB.  An old school workout.  One of the originals.  The Jim Gruenwald 1000.  It is a brutal test of endurance, grip strength and mental toughness.  Each exercise is done to the rep range.

Reps
40-30-20-10

Spins (20L/20R, 15L/15R, 10L/10R, 5L/5R)
Snap downs
Good mornings bends
Torso twist
Jump squats
Shoulder press
Hammer curls
Push ups (hands on the bag or bag on your back)
Upright rows
Sit ups

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

1/14/2020

Warm up with joint mobility and dynamic movement.  We are going to do another kitchen sink workout today.  Bulgarian bags, body weight and kettlebells.  Should be a fun full body circuit.
Each station will be done for time.  3 Periods in a AMRAP format.  Each movement will be 5 -10 reps for 6 minutes.

Station 1
BB snap downs
Pull ups
BB spins
BB burpees

Station 2
Kettlebell cleans
Hex bar dead lifts
Kettlebell squats
Kettlebell snatches

Station 3
Box jumps
Push ups
Sit outs
Mountain climbers

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

1/13/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today gonna head down to the dungeon and hit the heavy bag.  I always like to change things up every now and then.  Plus punching the heavy bag relieves a lot of stress and is a helluva workout.  Timed sets plus some calisthenics make for a great training session.

10 Rounds
1 minute heavy bag (punch, kick, knee, elbow)
10 squat thrust / sit-outs
10 sit-ups
5 tuck jumps

work on head/hand stands, back bridges, hand stand push-ups 

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

1/12/2020

Today, shake out the cobwebs and get 'er done.  Warm up with joint mobility, dynamic movement and foam roller.  Then 4-5 minutes of simple calisthenics. Today we are working on our strength and endurance.  This will be a crusher. When you are ready lets go..

All exercises are for 45 seconds on/ 15 seconds off
15 total sets. (you will go through this 3 times)

50 yd farmer's carry *
jump rope or jumping jacks
goblet squat 
sit outs
hand to hand swing
double see saw press

*Farmer's carry isn't on the clock.

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

1/11/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit "super sets" with kettlebells and the Bulgarian Bag.  Single arm kettlebell movements coupled with similar Bulgarian Bag movements to get a multi plane full body training session.  Make sure you're warmed up.. Just a refresher.. Click the link for https://www.youtube.com/watch?v=EenMtN_TovA for a quick refresher from Steve Cotter.

5 Rounds

10 Reps each

Kettlebell Reverse Lunge / BB Cossack Squat
Kettlebell Snatch / BB Rotational Snapdown
Kettlebell Off Set Push-Ups / BB Pullover-Situp combo
Kettlebell Press / BB Front Raise
Russian Twists / BB Skiers

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

1/10/2020

Much needed yoga class today.. Posterior chain assault this week.. Yoga with Lesley..

https://www.youtube.com/watch?v=bIRXL1Z9egs&list=PLEs9dX8UXFZqQV2pdHdp-EeAlMqB_0Ndf

Namaste... El Rey always.. 

1/9/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a quick BB circuit with some jump rope.  If you aren't familiar with the Bulgarian Bag, check it out on www.suples.com .  They are worth the investment especially for anyone who wrestles or is involved grappling martial arts.  If you don't have a BB, you can substitute body weight or use kettlebells.  The format is simple.

5 rounds

20 snap downs
20 spins 10L/10R
20 jump squats
20 hi-pulls
20 push ups (hands on the bag)  

1 minute calisthenics

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

1/8/2020

Warm up today with joint mobility and dynamic movement.  Today we are going to be hitting doubles.  Short reps with some conditioning drills in between.  Strong lifts cleans, snatches, jerks, & thrusters to tie it all together.

5 sets of 5 reps on the lifts followed by descending ladder of burpees. Rest 1 minute in between sets.

double cleans
5 burpees
double jerks
4 burpees
double snatches
3 burpees
double swings
2 burpees
thrusters
1 burpee

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

1/7/2020

Warm up with joint mobility and dynamic movement.. Today meat grinder.  3 sets where 1 exercise is featured. Swings, squats, and presses mixed in with cleans and snatches in a brutal 7-8 minute non stop single arm kettlebell set.  http://www.youtube.com/watch?v=vN6MVmiPugY&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=47&feature=plcp This link is the clean and front squat section of the meat grinder..  

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

1/6/2020

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..

1/5/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 25 minute kitchen sink "No Repeat" training session.  We will be on the clock for 45 seconds and transitioning for 15 seconds.  We will be incorporating kettlebells, Bulgarian Bags, and bodyweight exercises to make this training session fun and fast.

45 seconds on / 15 seconds off

Push-Up Shoulder Tap Combo
Seated Kettlebell Halos
Sit-Outs
KB Figure 8 / Static Holds
BB Snapdowns
Feet To Hands Walkouts
Hand to Hand KB Swing
BB Spins
In and Out BW Squats
Ice Skaters
BB Split Jump Press Combo
BB Reverse Lunge
Burpee
Cossack Squat 
KB Triple Crush
BB Front Raise Squat Combo
Glute Bridge Chest Press
Jumping Jacks
BB Muay Thai Knees
KB Pull Overs
Mountain Climbers
Flutter Kicks
KB Sumo Squat / Upright Row
BB Arm Throw
Tabletop Kicks

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

1/4/2020

Warmup with joint mobility dynamic movement and foam roller.  Today is tabata Saturday!!  We are going to work for 20 seconds and take 10 seconds to "Rest".  Try not to stop moving!! The circuit is 8 times in a tabata style circuit. One constant.. Get after it!!!

8 Rounds Tabata Style

20 seconds on 10 second off

Swings
Reverse Lunge / Press Combo L
Reverse Lunge / Press Combo R
Push ups
Double Jerks
SCDL
Double Dead Cleans
Squat thrusts

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

1/3/2020

Yoga with Lesley Fightmaster..  Flow and detox..

https://www.youtube.com/watch?v=T1YNpWYj1mk

Namaste.. El Rey always.. 

1/2/2020

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.

400 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.. 

1/1/2020

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 2020.  Even if they are simple ones.  I achieved 2 of 3 my major fitness in 2019.  In 2020 I will work to get 10 strict handstand push-ups. I will do 20 baseball pull-ups a day. If I am away from home I will substitute 20 regular pull-ups.. 23,000 meters a week on my rower.. Raise the bar for 2020. 

5 Rounds

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


Snapdown
Burpee
Donut Swing 
Spin

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