1/31/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a FitBall combos.  Several sets of 2 FitBall movements blended together for one cohesive flowing movement.  This is a great core/grip/endurance/strength training session.  Very simple in design.  Use your timer and work for 40 seconds and rest for 20 seconds.  


FB Spin  /Arm Throw Combo
Swing Squat / FB Smash Combo
FB Smash / Duck Under Combo

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

1/30/2023

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..

1/29/2023

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..

1/28/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the BB.  Simple and effective workout by 2 time Olympian Jim Gruenwald.  It's called the Gruenwald 1000.  Check it out on www.suples.com .  It is 10 exercises in a 40-30-20-10 format.  Take rest as needed in between sets.  It is a brutal mental as well as physical test.

Jim Gruenwald's 1000 Rep Work Out

4 sets of 10 exercises with reps in order 10, 40, 30, and 20. The first set of 10 exercises done 10 times each as a warm up. After each set is done I normally take a 1-3 min break to get water. There is no stopping until the 10th exercise of each set is done.

The 10 exercises are:
1) Spins (reps are split to half each direction)
2) Snap downs
3) Good mornings (bag on shoulders)
4) Body Twist (bag on shoulders)
5) Squat jumps (bag on shoulders)
6) Military Press (long handles) (Can substitute push press with short handles)
7) Hammer Curl (Can substitute regular curls)
8) High Pulls
9) Sit ups
10) Push ups

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

1/27/2023

 Yoga with Nicole...

https://www.youtube.com/watch?v=ljtJM15YxXs&t=546s

Namaste.. El Rey and Manny always.. 

1/26/2023

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..

1/25/2023

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.. 

1/24/2023

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..

1/23/2023

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.. 

1/22/2023

Happy Birthday El D!! Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple kettlebell combo.  Just a total of 100 reps.  50 per arm.  Take rest as need, but try and complete it without stopping.  Use moderate weight.  This is a ton of volume and a full body go.. 

100 reps of alternating arms (50 L / 50 R) 

Dead Snatch / Front squat combo 

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

1/21/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do a 3 movement ladder training session with a bit of endurance cardio work.  Ladder up - Ladder down. 1-10 then 10-1 rep range.  It is a mix of bodyweight, kettlebells, and Bulgarian Bag movements.   "Find an excuse to just keep going."

Row/Run/Bike 2000M

2 Rounds of Ladder Up / Ladder Down 

Reps 1-10 then 10-1

Navy SEAL Burpees https://www.youtube.com/watch?v=2zNq3tCgaw4

Bulgarian Bag Snap Downs

Kettlebell Swings

Row/Run/Bike 2000M

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

1/20/2023

 Yoga with Adriene.. 

https://www.youtube.com/watch?v=dlkG7LQJjY0

Namaste.. El Rey and Manny always.. 

1/19/2023

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, rower, or track,  jump rope, or burpees.  So let's hit it...

5 rounds

5 heavy kettlebell front squats

5 heavy deadlifts

1,000 M ride, row or run 

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

1/18/2023

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.. 

1/17/2022

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..

5 rounds

5 TGUs L
5 TGUs R
10 pull ups
100 mountain climbers (single count) 
1000M row, run, or bike 

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

1/16/2023

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 and Manny always.. 

1/15/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do a fun training session.  It is the grab bag workout.  Write as many different exercises on a cards as you can think of, put them into a bag, and grab several out.  Add a rep range to the exercises, and there you have it.. Instant training session.  Plus, it is a fun way for your training crew to help create a kettlebell/bodyweight/Bulgarian bag training session.

Write up your cards.. Pick 5-6 out... Hit each one 10-15 reps.. Repeat 3x

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

1/14/2023

Today we are going to hit an EMOT2M training session.  But first, as always, warmup with joint mobility, dynamic movement, and foam roller.  This is a simple and effective session, with a twist. 

2 minutes to perform below.  12 round total rounds.. finish ahead of the timer.. rest.. The twist is round 3, round 9, and round 12 are max burpees. (no rest).

5 SCDL 

5 BB Snap Downs (Heavy BB) 

5 BB Jump Squat 

5 Double KB push press

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

1/13/2023

Fightmaster yoga with Professor Flavio Almeida.. Great class for athletes.. 

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

Namaste..  El Rey and Manny always.. 

1/12/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we're climbing up and down the ladder.  Several movements building to a crescendo at rep 10 and then slowly going back down to rep 1.  It is a great way to get quality sweat in limited amount of space.  Just proof that you don't need a fancy gym with all of the bells and whistles if you're willing to put in the work.  Then it doesn't matter where you train.. Get after it today.

1-10 10-1
Reps


Push-ups
Dead Clean L
Dead Clean R
Snatch L
Snatch R
Squat Thrust
Figure 8 / Static Hold

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

1/11/2023

Warmup with joint mobility, dynamic movement and foam roller.  Today turning it over to the Onnit Academy.. Found a great training session in the Onnit Academy Archives..  All you need is one kettlebell..  Link below is the demo.. Get after it!!

https://www.youtube.com/watch?v=Kzfocc5KcKs

4 Rounds

Set A

16 Cossack Squat 8L/8R
16 Windmill Deadlift 8L/8R
16 Off Set Push-Ups 8L/8R

Set B
20 Rack Lunge 10L/10R
20 2 Handed Swing
Max Reps Diamond Push-Ups

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

1/10/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work through another Bulgarian Bag 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

Burpee, clean, front squat, press, & snapdown 

Take rest as needed..

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

1/9/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight blast.  Multi-round format of several movements designed to build strength, agility, and endurance.  These training sessions can tend to be the most difficult ones.  Always remain cognizant of your form rather than your speed.  Enjoy..

10 Rounds

5 Burpees
10 SEAL Push-ups
25 Squats
10 Sit-Outs
10 Pull-ups
25 reps of ABs

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

1/8/2023

Warm up with joint mobility and dynamic movement.  Killer combo week continues.... Alternating exercises today in 30 second intervals with 10 seconds change time.  This is a great conditioning work out.

6 Rounds (total of 24 minutes of work time)

Fitball swing squats / ab wheel

Step ups / push ups

Fitball smashes / back extension

Fitball spins / dips

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

1/7/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit two "On the Clock" segments. 20 minutes to get your heart pumping and muscles flaring.  The first is a 10 minute EMOTM couplet with swings and goblet squats.  The second is a 10 minute AMRAP.   Both will push you and get the blood flowing.

10 Minute EMOTM

20 Swings (Odd) / 2 Burpee
15 Goblet Squats (Even) / 2 Burpee

10 Minute AMRAP

5 Jerk L
5 Jerk R
10 Push-Up
5 Row L
5 Row R
10 Jump Squat

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

1/6/2023

Yoga with Julia.. Full body flexibility..

https://www.youtube.com/watch?v=Jb0xdK6I-2c&t=1173s

Namaste.. El Rey and Manny always... 

1/5/2023

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 and Manny always..

1/4/2023

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 and Manny always.. 

1/3/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to shake off the cold with a kettlebell circuit.  Each segment will be 30 seconds.  Go for four minutes.  So simply pick four exercises and do each one L/R for 30 seconds each without a break..  If you want to throw  a few bodyweight movements in there to break it up, have at it...

30/30
5 Rounds

Swings
Row
Clean
Snatch

1 minute bodyweight conditioning in between kettlebell periods

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

1/2/2023

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

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

1/1/2023

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 2023.  They don't have to be herculean goals.. Just try to raise the bar for 2023. 

3 Rounds

Bulgarian Bag Rep Range : 2-4-6-8


Snapdown
Burpee
Clean and Front Squat  
Spin

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