2/28/2022

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..

4 rounds

5 TGUs L
5 TGUs R
10 pull ups
100 jump ropes
400m run 

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

2/27/2022

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 kettlebell front squats

5 heavy deadlifts

30 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..

2/26/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an endurance and HIIT combo training session.  Distance row/run/bike/walk (your choice) mixed in with an Odd-Even EMOTM HIIT style kettlebell / Bulgarian Bag combo.  Make sure you're  good and warmed up, and get after it.

10 Minutes Row/Run/Bike/Walk Max Meters/Miles 

12 Minute EMOTM

Even - 15 BB Snapdowns & 5 BB Front Squats

Odd - 5 Burpees 5 KB Snatch L 5 KB Snatch R

10 Minutes Row/Run/Bike/Walk Max Meters/Mile

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

2/25/2022

Morning yoga with Julia..

https://www.youtube.com/watch?v=OH0TvwOZEk8

Namaste.. El Rey and Manny always.. 

2/24/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell / bodyweight combo.  As with all of our training sessions, make sure that you are focusing on form rather than speed.  Shitty reps = injury and lousy results.  Make sure that you're locked in and get after it..


15 minutes AMRAP 

10 Swing
10 Sit-out 5L/5R
10 Press 5L/5R
10 Split jump 5L/5R
10 Hi-pull / catch / squat
10 Push-up

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

2/23/2022

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

Snatch L

Push-up

Snatch R

Squat Thrust 

Goblet Squat 

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

2/22/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit 30 by 30 Bulgarian Bag / bodyweight combos.  These types of workouts really simulate "game conditions".  They force you to stop and start, push your pace, and maximize your reps.  As always, focus on quality reps, not quantity of reps.

2 rounds

1 minute of each broken up into 30 second segments

hammer curl / burpee 
BB press  / burpee

spin L /elbow to knees
spin R / flutter kicks

arm throw / air squat
donut swing / air squat

snapdown / mountain climb
cossack squats  / mountain climb

good morning / split jumps
power clean / ladder climbs

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

2/21/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a farmer's walk circuit from Pavel Krotov.  1 minute intervals. 20 seconds carry / 20 seconds double kettlebell movements / 20 second rest.  Should be a good go.. 

3 Rounds

20 seconds Carry / 20 seconds Work set / 20 seconds Rest 

Farmer's walk / SCDL

Rack walk / Bent Over Row

OH Carry / Double Clean

Farmer's walk / Front Squat

Rack walk / Double Jerk  

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

2/20/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a workout courtesy of SEAL Grinder PT.  It is a body weight Army Ranger conditioning workout.  Only equipment, a pull up bar.  It may seem relatively easy, but like most things that look easy, they never are..  Check it out here.. Cool stuff..  http://sealgrinderpt.com/special-forces/ranger-workout.html/

Army Ranger Workout #1

Run 0.5 Mile
then 5 rounds of
5 pull ups
10 pushups
15 air squats
Run 0.5 Mile

Record your time..

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

2/19/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an 8 round circuit.  Crazy 8s with bodyweight and kettlebells.  Great full body tilt.

8 Rounds
8 Reps Each Exercise

8 SCDL
8 Push-ups
8 Sumo Squats
8 Figure 8 / Static Hold
8 Sit-Up
8 Dips
8 Hi-Pulls
8 BW Jump Squats

25 yd. Sprint

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

2/18/2022

Yoga with Sarah...


https://www.youtube.com/watch?v=ezPnW57oDTo

Namaste.. El Rey and Manny always.. 

2/17/2022

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 and Manny always..

2/16/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Cotter Crusher with the Bulgarian Bag.  It is a great 2 person training session in a you go / I go format.  You can adjust the exercises as you see fit.  For example do 3 rounds of presses, squats, and snap downs.. then switch to lunges, spins, and hammer curls for 3 rounds.. etc.. Changing it up on the fly is fine.. Great full body strength and conditioning go..

Bulgarian Bag Cotter Crusher
1 minute on / 1 minute off for 42 minutes = 21 minutes of work 21 minutes of rest

During "rest" period 20 reps of any ab exercises of your choosing

Heavy BB Power Cleans
Snap Downs
Thrusters

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

2/15/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight blast.   8 exercises in a circuit format on the clock.  Push yourself through each movement, and maximize reps.  After a hard day of weight training, bodyweight days are a perfect compliment, and help work all of the little stabilizers that are missed when you hit the big muscle groups..

20 seconds on / 10 seconds off

Jumping Jacks
SEAL Push-ups
Squat / Karate Kick combo
Sit-outs
Plank elbow to knees
Speed skaters
Pike push-up https://www.youtube.com/watch?v=sposDXWEB0A
Seated knee tucks (abs)

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

2/14/2022

Warm up with joint mobility, dynamic movement, and foam roller.  Today's training is all about love.. Since we love to train, we have covered one base.  Pick 7 exercises that you love to do today (or don't mind so much).  14 reps of each for 7 rounds with as little rest as possible in between.  It is our St Valentine's day circuit.  Great endurance and strength.  Since I love kettlebells and the Bulgarian bag, I am going to train with both today.

7 rounds of 14 reps

2 hand swings
BB spins 7R / 7L
BB Hammer curls
Kettlebell sumo squat / upright row
Kettlebell figure 8 static hold 7L / 7R
BB Snapdown
Pushups

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

2/13/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to have a bit of fun training.  Everyone enjoys the grab bag circuit.  Its very simple put 10-20 different exercises down on paper, and throw them into a bag.  Pick out 5-10 and you have your circuit.  You can do it for reps or for time.  Make sure that you are equitable between your strengths and weaknesses.  Always put several movements in there that you struggle with mentally and physically. So for sure there will be OH squats in mine... Have some fun and have a great training session.

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

2/12/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit simple, but effective you go / I go training session.  Sorry, Uncle B it's your least favorite exercise, but I'll make it up to you.  Break it up into 10 sets of 10 reps with a burpee chaser.  Full body go, get warm and get 'er done.

You go / I go format

10 Sets of 10 Reps
Double Kettlebell Thrusters with a 3 Burpee chaser after each thruster set

  

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

2/11/2022

 Yoga with Julia.. 

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

Namaste.. El Rey and Manny always.. 

2/10/2022

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.  Hit the Rower for a 5K. 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 and Manny always..

2/9/2022

Warm up with joint mobility and dynamic movement.  Really work those joints.  The days are getting longer..  Today we will be hitting the TRX for a quick 5 round circuit.  If you don't have access to a TRX system, you can use a cable system at your gym or just use body weight.

5 rounds

10 knee tucks/sprinters
10 curl/extension
10 push ups
10 pistol squats 10L/10R
10 rows
10 trunk rotations

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

2/8/2022

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a simple workout.  All you need is a jump rope, your own body weight, and a kettlebell.  Jumping rope is one of the sneaky hard exercises that really forces your whole body to work.  If you can't jump rope for a sustained period of time, do jumping jacks instead. Try and do this with as little rest as possible.

10 rounds

1 minute jump rope
20 snatches 10L/10R 
10 push ups
20 suitcase lunges 10L/10R

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

2/7/2022

Today begin with joint mobility, foam roller and dynamic movement. Simple ladder of swings and Sit-outs.  It is a brutal combo.  Simple and effective to build endurance and explosive power with this 2 movement challenge. As always, focus on form rather than speed.  Quality reps = quality training.



1-10 10-1

2 Hand Swing / Sit-out

5 minutes abs

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

2/6/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an even/odd training session EMOTM.  3 movements each minute for 16 minutes (8 minutes each).  Make sure you get a good warmup.. If you don't finish in the minute time frame, just move on to the next minute.. All good enjoy...

Try and bump up in weight if you can..

EMOTM
16 minutes

Odd

5 Jerk L
5  Jerk R
8 Side to Side Push-ups https://www.youtube.com/watch?v=oF2dMVdvnik

Even

5 Swings
5 Sumo / Upright Row
5 Goblet Thruster

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

2/5/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Funk Roberts 30/30 HIIT single kettlebell training session.  Decent follow along training session or just use your own timer. The link is below. I'm going to hit a 5K row as well.  

https://www.youtube.com/watch?v=tS7XkRwerAw&t=459s

Row, run or bike distance of your choice20-Minute Kettlebell HIIT Workout for Men Over 40

Perform each exercise for 30 seconds of work followed by 30 seconds rest x 2 1. Goblet Squat 2. Single KB Swings 3. KB Chest Press Right 4. KB Chest Press Left 5. Bent over Rows Right 6. Bent Over Row Left 7. Pulse Lunge 8. Pulse Lunge 9. KB Swing Right 10. KB Swing Left

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

2/4/2022

 Yoga with Julia.. Power flow.. 

https://www.youtube.com/watch?v=x1Iacs5Yvc4

Namaste.. El Rey and Manny always.. 

2/3/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian Bag (BB).  Warm up with join mobility and dynamic movement. Work on hips, forearms, and lower back specifically.  The BB taxes those three areas the most.  When you feel ready , get after it..

20 minute go amrap (as many rounds as possible)

15 snap downs
30 lunges 15L/15R
15 thruster
15 hammer curls
10 donut swings
20 high knees

Finish:
2 minute BB burpee challenge

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

2/2/2022

Warm up with joint mobility, dynamic movement, and foam roller...  Today is Ground Hog day.. Great way to start will be with a killer strength training session.  3 movements. Dead lifts, squats and burpees. This will certainly wake up your central nervous system and posterior chain.  You can use kettlebells, dumbells or barbells for this training session.

3 Rounds

15-10-5 reps
Dead lifts
Burpees
Squats

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

2/1/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 15 minute AMRAP with the Bulgarian Bag.  Get a good warmup and get the blood going.  Shake off the cold and get after it.

5 minutes Calisthenics

15 Minutes AMRAP

5 clean and front squat / squat thrust combos
10 spins
5 front raise / squat combos
10 snapdowns
5 donut swings
10 arm throws
5 seal pushups - hands on the bag

4 - 30 second intervals 
single arm snatch 

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