ropes

ropes

Tuesday night's workout video

1/31/12

Last day of January.  Days are starting to get longer.. Spring is right around the corner.. Warm up with joint mobility and dynamic movement.  Tabata circuit today.  20 seconds on 10 seconds off for 8 rounds.Great conditioning workout.

20 seconds of work 10 seconds of active recovery (you must move, no standing still) for 8 rounds

ropes
double cleans
double jerks
double bent over row
burpees

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

1/30/12

Warm up with joint mobility and dynamic movement.  Going to continue with some conditioning today along with some plate work.  Use an airdyne bike if you have one, or a rower, or stationary bike.  Simple circuit like yesterday's ladder sprints.  Bike and plate reps are timed today.

5 rounds = 20 minutes w/alrap

2 minutes bike
30 second intervals w/ 45 lb plate
clean and press
axe chop right
axe chop left
over head squat

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

Ladder/kettlebell

Ladder/kettlebell

Today's workout video

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1/29/12

Warm up with joint mobility and dynamic movement.  Today we will channel our inner Herb Brooks.  This quote sums it up, "No one has ever worked hard enough to been able to skate with the Soviets for an entire game.  Gentlemen, we are going to work hard enough."  There is a scene in "Miracle" that is based on actual event.  The US team played a terrible game, and Brooks made them do ladders, killer drills, or gassers..  Today will be our version.

It should be pretty mild out today so we will take advantage of that weather.

Use driveways, mailboxes, street signs, what ever you can to make up your ladder.

 5 rounds (no rest)

Run to one, come back, run to a further one, come back, run to the furthest one come back.

20 swings
20 push ups
20 upright rows
20 goblet squats
20 presses

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

1/28/12

Back by request by JJA!!  Warm up with joint mobility and dynamic movement.  We are going to do another kitchen sink workout today.  Body bags, barbells,  body weight and kettlebells.  Should be a fun full body team building circuit.
Each station will be done for as a team and for time.  The rep range will be 10-20 depending on the weight and the size of the group.

Station 1
BBB snap downs
Pull ups
BBB spins
BBB burpees

Station 2
Barbell clean
Hex bar dead lift
Barbell squat
Kettlebell snatch

Station 3
Box jumps
Push ups
Sit outs
Mountain climbers

1/27/12

Warm up with joint mobility and dynamic movement.  Today is simple run, jog, or walk, 1/2 mile then stop and give me 25 push ups, 25 body weight squats, 25 good morning bends, and 25 crunches. Repeat 3 more times for a total of 2 miles and 100 reps of each.

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

clubkettle

clubkettle video

1/26/11

Warm up with joint mobility and dynamic movement.  Today we are going to run through a simple circuit of 40 seconds on and 20 seconds off for 5 intervals.  We will utilize kettlebells, body weight, and clubbells.  Great triple threat combo workout of strength, endurance, and conditioning.

Round 1

clubbell pull over squats
burpees
ketttlebell presses
clubbell halos
jump squats

Round 2
kettlebell snatch
mountain climbers
up right row
static cleans
clubbell torch press

Repeat 2x

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

1/25/12

Warm up with joint mobility and dynamic movement.  Get in a warm setting and get after some yoga..

Namaste..

1/24/12

Warm up with joint mobility and dynamic movement.  Heavy, medium, light swings today with body weight exercise side dishes.  Great conditioning workout.  Line your kettlebells up and set your timer for 30 second intervals.  Swing heavy for 30 seconds, medium for 60 seconds, and light for 90 seconds.  In between sets of swings 30 seconds of body weight exercises.  Mix up the body weight exercises, but the swings are the main dish on the menu today.

 5 rounds like below

For example:

30 seconds heavy swings
30 seconds body weight squats
60 seconds medium swings
30 seconds burpees
90 seconds swings
30 seconds split jumps 

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

1/23/11

Warm up with joint mobility and dynamic movement.  Simple work out today.  Double thrusters.  Start from the floor and stationary clean them to the rack, then squat, and in one fluid motion drive and press them.  Start each rep from the stationary position on the floor.

100 reps

10 sets of 10

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

1/22/12

Today is El D's birthday.  There is only one way to celebrate, and that is with the card flip workout.  Simply get a deck of cards, and each numbered card corresponds with the number of reps you perform.  Face cards are 10 reps, and aces (El D's favorite) are 11 reps.  Pick 4 exercises and you have 13 rounds of fun. So warm up with joint mobility and dynamic movement and get after it today.. Go Giants!!!


52 cards = 13 rounds of 4 exercises

BBB press
BBB snap downs
BBB cossack squat
BBB burpees

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

1/21/12

Warm up with joint mobility and dynamic movement.  Long cycle clean and jerks today on the first snow of 2012.  The best bang for your buck 10 minutes you can get is the long cycle.  It is a full body exercise that utilizes from your toes to the top of your head..

10 minutes alternating arms after each minute

Long cycle clean and jerk

6 minutes double rack holds/planks

74 body weight squats

5 minute abs

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

1/19/12

Warm up with joint mobility and dynamic movement.  Today we are going to sling some steel.  Olympic lifts.  So make sure that you are good an warmed up for the onslaught.  Power and explosion.  Short reps and short rest.  You can perform all of these movements with dumbbells or kettlebells if you don't have access to barbells.  Just double them up or you can use singles if you have to as well.

5 sets of 5 reps each
hex bar dead lifts
barbell back squat
barbell power clean
barbell power snatch
floor wipers

30 seconds ropes

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

1/18/12

After yesterday's snatch session and farmer's carry session, body weight day.  Warm up with joint mobility and dynamic movement.  Simple pyramid like last week. 1-10 rest and then 10-1.

 5 rounds w/ as little rest as possible

jump pull ups
seal push ups
dips
split jumps
tire flips

El Rey always..

Cool down, have a nice day.

EL REY

EL REY

1/17/12

Warm up with joint mobility and dynamic movement.  Think about someone close to you that you may have lost as you exercise today.  Simple workout.  VO2 Max snatches.  40-80 sets of 15 seconds on 15 seconds off.

Cool down, have a nice day..

1/16/12

Warm up with joint mobility and dynamic movement.  Today is the modified meat grinder.  Simple and basic exercises, but highly effective.  We will just bang out the reps from 10-50.  Do some ab work and call it a day.

1 set

10 burpees
20 front squats (20L & 20R) 30 cleans (30L & 30R)
40 jerks (40L & 40R)
50 swings (50L & 50R)

Cool down, have a nice day..

1/15/12

Rest day.. Enjoy some football.  Make a fire (if it is cold where you are), watch some football, tomorrow back to work.

Saturday BBBs

Saturday BBBs

1/14/12

Warm up today with joint mobility and dynamic movement.  Really get a good sweat going.. It is cold in the the northeast today.  We are going to be training with the Bulgarian Body Bag today.  It is one of my favorite strength and conditioning tools.

Rep range:
30-20-30-20

Spins
Good mornings
Jump squats
Press
Snap downs
Upright Row

 Cool down, have a nice day.

1/13/12

Triskaidekaphobiacs beware today.  We have no such issues.  Well, maybe we do... Just "other" ones.  Warm up with joint mobility and dynamic movement. Yoga today..

Namaste

2 hand anyhows, burpees, and rows

1/12/12

Warm up with joint mobility and dynamic movement.  Today is a mix of strength and conditioning.  2 hand any hows, burpees, and double bent over rows.  Here is a link to my teacher Steve Cotter demonstrating 2 hand any hows:  http://www.youtube.com/watch?v=7A4J_PfP2tU .   Form is paramount over speed.

5 rounds

Rest 1 minute in between rounds

10 2 hand any hows (5L/5R moderate weight)
5 burpees
10 double bent over row (heavy weight)

Cool down, have a nice day...

1/11/12

Warm up with joint mobility and dynamic movement.  Body weight pyramids today.  1-10 reps and then back down 10-1.  Very lo-tech but extremely challenging.  These types of workouts you can do anywhere, so there is no excuse.  Get after it and have fun.

Go through each exercise 1 rep up to 10 reps then 10 reps down to 1 rep.   Rest for a few, then repeat

push ups
jump squats
dips
jump pull ups
back extensions
ab wheel

Cool down, have a nice day..

more 2 minute drills

more 2 minute drills

1/10/12

Warm up with joint mobility and dynamic movement.  Throw in a few minutes of old school calisthenics and get ready for 2 minute drills.  It is simple.  Pick 5 kettlebell exercises and do them for 2 minutes each, with 30 seconds rest in between sets.  Repeat 2-3 more times.  Great endurance and conditioning workout.

2 minutes on / 30 seconds off

2-3 rounds

 Swing
Alternating chest press / plank
Sumo squat / upright row
Clean and jerk
Snatch

Cool down, have a nice day.

1/9/12

Warm up with joint mobility and dynamic movement.  Work the hips and lower back, we did a lot of posterior chain work yesterday.  TRX today.  If you don't have a TRX system, you can use rings, ropes, a swing on a swing set, be creative...

5 rounds
TRX
20 pistols 10L/10R
10 curls/tricep extension
10 rows
10 split jumps
10 knee tucks
10 push ups

Cool down, have a nice day..

1/8/12

Warm up with joint mobility and dynamic movement.  We are going to do another kitchen sink workout today.  Body bags, barbells,  body weight and kettlebells.  Should be a fun full body team building circuit.
Each station will be done for as a team and for time.  The rep range will be 10-20 depending on the weight and the size of the group.

Station 1
BBB snap downs
Pull ups
BBB spins
BBB burpees


Station 2
Barbell clean
Hex bar dead lift
Barbell squat
Kettlebell snatch

Station 3
Box jumps
Push ups
Sit outs
Mountain climbers

Cool down, have a nice day..

12/7/12

Warm up with joint mobility and dynamic movement.  Today we are going to just go for a good 20 minutes.  Get as many rounds as you can in those 20 minutes.  You will have to push yourself hard..  So make sure you have a good warm up and are ready to go.

20 minutes amrap

10 figure 8 static hold (5L/5R)
12 goblet thruster
14 snatch (7L/7R)
16 push ups
18 full body crunch
20 2 hand swings

Cool down, have a nice day..

1/6/12

Today is a simple 2 exercise go.. So warm up with joint mobility and dynamic movement.  We are going to work the full body.  If you don't have access to a heavy bag, then use 1 or 2 pound weights in each hand and shadow box.  If you don't have hand weights, a can of soup or something of that nature will do. 

This is a recycled workout, but it is one of my favorites.  Short, hard, and effective. The goal is to keep moving on the heavy bag.  You don't have to have the form of professional boxer, just get after it and DON'T STOP!!

Turkish get up / heavy bag combo

10 rounds

5TGUs L/R
1 minute punching/elbowing/kicking the heavy bag.  

Cool down, have a nice day..

1/5/12

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, & man makers 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
heavy swing
2 burpees
man makers
1 burpee

Cool down, have a nice day.

1/4/12

Today use a restorative day. No explosive movements, slow and control movements of yoga.  There will be sweat and exertion, just in a different way...

Namaste..

1/3/12

Warm up today with joint mobility and dynamic movement.  Today we are going to be focusing on using our own body weight in quick plyometric circuit.  Body weight control will lead to more explosive quick twitch development as well as overall strength.  So let's get after it today.


3-5 sets

20 seconds on 10 seconds off
5 rounds

Box jumps
Medicine ball push up
Pull ups
Dips
Back extensions
Chest to bar
Ab wheel

Cool down, have a nice day.

1/2/12

Warm up with joint mobility and dynamic movement. Focus on the hips, upper back, and lower back.  Today is another simple one.  Just use a plate.  Great grip, strength, conditioning, and endurance workout.  Lotsa bang for your buck.  Each lift will be followed by mountain climbers or gorilla jacks.

24-16-8 reps

clean and jerk
mountain climbers
squat
gorilla jacks
curl/tricep extension
mountain climber
snatch
gorilla jack
axe choppers
mountain climber
bent over row
gorilla jack
shoulder press
mountain climber
russian twist
gorilla jack

Cool down, have a nice day...

1/1/12

Happy New Year everyone!! Today warm up with joint mobility and dynamic movement.  We are going to start the new year off right.  FIST family farmer's walk plus some other deviltry EL D has thought up in his devious little mind..  I hope to see you all.. Happy New Year.

Cool down, have a nice day..