9/30/17

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.  If you don't, 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..

9/29/17

Yoga with David... Hip opener..

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

Namaste.. El Rey always.. 

9/28/17

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit a training session from one of my mentors Ken Blackburn. 

"Here is a challenging, straight forward and applicable circuit I put together for my MMA, BJJ and Kettlebell Sport folks.

Sprawl + Deadlift - 10 reps
Bulgarian Bag Spins - 10 reps (5 per side) 

*Complete for a continuous 5 min set. Rest 1-2 min and repeat for 2-3 sets.

Mitch demonstrates the above with 2 x 32kg kettlebells and a 50lb Bulgarian Bag. 

Involves multiple movement patterns at a high heart rate while simultaneously targeting shoulder/thoracic mobility."

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

9/27/17

Warm up with joint mobility and dynamic movement.  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 stretching at the end, and call it a day.

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

9/26/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT it.. Tabata style timing with 8 exercises done in succession for 8 rounds.  20 seconds of work and 10 seconds of rest done circuit style.  We will mix bodyweight and kettlebells to really bust out a good sweat.

8 Rounds
20 seconds on 10 seconds boxer shuffle (don't stop moving)

Swings
Burpees
Figure 8 / static hold
Split jumps
Goblet squats
Plank Jacks
Shoulder Press
Toe Touch Jumping Jacks

Get after it..

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

9/25/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the pavement for some road work FIST style.  I despise distance running, but understand the mental and physical benefits of hitting the road, so we press forward continuing to "get comfortable being uncomfortable".  If the weather is dodgy where you live, and you have access to a treadmill, all good.. Get a good sweat going and hit it..

Run 800m
50 Push-ups
Run 800m
50 Lunges (25L/25R)
Run 800m
50 Jump Squats
Run 800m

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

9/24/17

SEAL Sunday # 241.. To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @SEALStrongFit on twitter.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70

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

9/23/17

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit a 20 minute AMRAP training session.  Simple but effective.  All you will need is some space, a kettlebell, and a timer.  Get a good stretch and get after it.

20 Minutes AMRAP

15 2 Handed Swings
5 Clean and Jerk L
5 Clean and Jerk R
10 Sumo Squat / Upright Row
5 Squat Thrust
5 Sit-Ups

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

9/22/17

Yoga with Adriene..  Total Body - Deep Stretch..

https://www.youtube.com/watch?v=GLy2rYHwUqY&t=5s

Namaste.. El Rey always.. 

9/21/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight and Bulgarian Bag circuit.  Timed sets and time to switch positions. Simple multi-round circuit.  Get after it..

3 Rounds and then switch up movements.. Bulgarian Bag, Bodyweight, & Rope movements only..

3 Rounds 

30 seconds on / 10 seconds off

Ropes
BB Snaps
Plank up-downs
BB hi-pull
BB Step ups
Burpees

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

9/20/17

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do a Bulldog body weight workout.  It will be a nice chipper.  So 1 round, no muss, no fuss.  Good form is key... Don't let your form break down just to get through it.  Focus on maximizing each rep to reap the benefits of the movement.

1 round

50 push ups
10 flying squirrel jumps
50 full sit ups
10 flying squirrel jumps
50 lunges 25L/25R
10 flying squirrel jumps
50 squats
10 flying squirrel jumps
50 chest to bar
10 flying squirrel jumps 
50 hip lifts 25L/25R

1 mile jog

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

9/19/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple training session.  FIST 100s.. Great mental test and endurance builder.  Focus on form.. NOT speed.. Nail each rep.. Do not move on until you've completed each exercise. Bulgarian Bag 100s get after it..


100s

100 spins 50L/50R
100 clean and front squats
100 plank jacks on bag
100 snapdowns
100 press

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

9/18/17

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the dungeon and do some Turkish get up combos.  Turkish get ups are a tremendously sneaky exercise.  Although it is not a ballistic movement like a snatch, after several of them in a row, you are beginning to feel it.  We are going to add everyone's favorite body weight exercise.. burpees.. into the mix for a musculo-skeletal strength, joint mobility, and cardiovascular workout.

Go through this twice for a great sweat. 

1 Round of 2 minutes hitting the heavy bag

1 TGU L/R -- 6 Burpees
2 TGU L/R -- 7 Burpees
3 TGU L/R -- 8 Burpees
4 TGU L/R -- 9 Burpees
5 TGU L/R -- 10 Buprees

1 Round of 2 minutes hitting the heavy bag

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

9/17/17

SEAL Sunday # 240.. To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @SEALStrongFit on twitter.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70

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

9/16/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do a simple combo in a 10 set format.  This one is a great conditioning go.  Try and do it with as little rest as possible.  Get after it and have some fun..

10 sets
5 snatch L
5 snatch R
5 burpee split jump
5 ab wheel

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

9/15/16

Yoga.. Easy restorative session.. 

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

Namaste..  El Rey always..

9/14/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a ladder up/down training session.  Similar to Tuesdays training.  The caveat is that we will going with a heavy, medium, light format for each set.  So get a good warmup and get after it.

Utilize Heavy Medium Light Kettlebell
8-10-12-10-8 rep range

Swings
Squat Thrust / Upright Row Combo
Spider-Man Push-ups
Goblet Thrusters
Tactical Lunges

1/2 Mile Run
4 minutes abs

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

9/13/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple but truly effective conditioning workout.  All in it entails is the use of your own body weight and a timer.  We are going to be using one of my favorite training regimens, Tabata training.  You can read more about this type of protocol here: http://tabatatraining.org/?p=18It is worth reading.  It is one the ways the Russians developed such incredible sustained strength and endurance in all of their Olympic endeavors.  So lets get to it!!

20 seconds on / 10 seconds off for 8 rounds
Leave nothing in the tank

SEAL Push ups
Squats
Donkey kicks
Split jumps
V-ups
Squat thrusts

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

9/12/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell/bodyweight circuit.  Several rounds to work on strength, flexibility, and conditioning.  All that you will need is one kettlebell and some space :-).  Get after it..

4 Rounds

5 Hi-Pull / Catch / Squat
10 Push Ups
15 Swings
20 Flutter Kicks
15 Swings
10 Push Ups
5 Hi-Pull / Catch / Squat
1 rope climb

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

September 11, 2017

Remember and reflect today.  Think about someone that you love or haven't spoken to in a while or years.  Maybe today is the day you reconnect with them.  Life is precious, and cherish the moments you have with those you care about to the fullest.

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are hitting the steel and the airdyne for a strength and conditioning combo.  I love using the airdyne for sprints, it's a great full body tool.  We will be working explosive lifts, so after each sprint take a few minutes of recovery time.

 5x5s

Power Cleans / 20 second Airdyne sprint  
Chain back extension / 20 second Airdyne sprint
Lunges / 20 second Airdyne sprint
Dips / 20 second Airdyne sprint
Barbell row / 20 second Airdyne sprint

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

9/10/17

SEAL Sunday # 239.. To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @SEALStrongFit on twitter.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70

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

9/9/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a a kettlebell and bodyweight ladder down.  Lots of volume in on long set.  Do not move on until you've completed each amount of reps.  If you need to stop and take a break during a set, totally ok.. Enjoy.

1 Round

100 Hi-Pulls
80 Push-Ups
60 Kettlebell Jump Squats
40 Thrusters
20 Ab Wheel

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

9/8/17

Yoga with Lesley Fightmaster..

https://www.youtube.com/watch?v=qRQyWE2xOAw

Namaste..  El Rey always.. 

9/17/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and conditioning workout.  This will be more toward the conditioning side, and the strength will be a nice by product of the training session.  So make sure that you're good and warmed up and hit it hard today. 2 phases today.. Every minute on the minute and max rounds in a period.  Should be a good session today. Get after it.


Period 1
You Go / I Go Max rounds in 15 minutes
(Take rest as needed... Moderate weight.. :-) )
1 double swing
2 double cleans
3 double jerks

Period 2
Every Minute on the Minute
15 minutes

6 machine gun cleans 3L/3R
10 BB spins
5 push ups

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

9/6/17

Warm up with joint mobility, foam roller, and dynamic movement.  All body weight today.  Simple ladders.  Going to try and hit the whole body.  Make sure you don't sacrifice form to get the rep.  If you need to take a break then take it, just make sure you don't skip the reps or exercise.

3 rounds

1 rep of each exercise, then 2, 3, etc.. up to 10 and then 10 back down to 1. 

push up
back extension
chin up or jump pull up
box jump
ab wheel

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

9/5/17

Today we are going to do the FIST version of the plate workout.  So begin with joint mobility, foam roller, and dynamic movement.  Now that the weather is changing, spend a little more time warming up to heat up your engine.  Wrestling season is coming..

4 minutes of 30 second intervals of calisthenics (jumping jacks, mountain climbers, gorilla jacks, squats)

Use any plate you want- 10, 25, 35, or 45lbs.
20-18-16-14-12-20

presses
curls
clean and press
front squat
tricep extension
halos
axe choppers 
bent over rows

25 yd sprint

Do all of the plate exercises and then sprint. 6 full rounds of plate movements and 6 sprints.  Rest 1-2 minutes in between sets.  No longer than 2 minutes.

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

9/4/17

Warm up with joint mobility and dynamic movement. Today we are going to hit the entire posterior chain pretty hard.  5 movements make up one rep.  I got this from the head strength and conditioning coach at Kent St.. He designed this "circuit lift" specifically for the wrestling team.  We will be using kettlebells, but this can be done with barbells as well. Take as much rest in between rounds as needed.

Run 800M

5 Rounds

5 SCDL
5 Dead Cleans
5 Jerks
5 Front Squats
5 Jerks
Run 800M

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

9/3/17

SEAL Sunday # 238.. To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @SEALStrongFit on twitter.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70

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

9/2/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag/Kettlebell/Rope circuit.  Timed sets to keep things moving.  Full body fat burner.  Keep moving during "break" times and push through each segment.

20 seconds work / 10 second off

4 Rounds of each Period

Period 1

Ropes
BB Snap downs
KB Goblet squat

Period 2

Ropes
BB Spins
KB Swings

Period 3

Ropes
BB step through Lunge https://www.youtube.com/watch?v=OiAS7qy3eRw
BB Side Swing / Squat Combo

Period 4

Ropes
BB Clean and Front Squat
Moderate Double KB Snatch

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

9/1/17

Full body yoga class with Kassandra...

https://www.youtube.com/watch?v=CUi5Jf_LC-I

Namaste..  El Rey always..