10/31/18

Happy Halloween!! Today, it is only fair that we give the El Diablo 666  workout a go.   This workout consists of 6 reps of 6 exercises for 6 rounds.  We will be using the Bulgarian Bag for them.  It is fast and furious but very effective.  Begin with joint mobility, foam roller, and dynamic movement.  Then get after it..

6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics

Snap downs
Over head squats
Good mornings 
Arms throw
Upright rows
BB burpees

It may not look like much, but this will put it on you...

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

10/30/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a short rep and high set training session.  Take rest as needed but push yourself to just bang this out.  Ladder format today..

5 sets :

6 reps L/R Kettlebell Swings
8 jump squats (bodyweight)
4 reps L/R Kettlebell Snatch
6 clap push ups
2 reps L/R Kettlebell Heavy Clean and Jerk
4 burpees

Extra credit:
5-10 handstand push ups

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

10/29/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today is super simple. One full body exercise that really taxes the central nervous system.  All you're going to do is st the timer and go.  You can pick your time limits.  I like to do one long set of continuous singles after I have completed 5 on each arm with out switching.  Drum roll... Turkish Get Ups.. This is Steve Cotter's variation on the basic movement http://www.youtube.com/watch?v=uGRBvom4Zrw

20 minutes of TGUs..

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

10/28/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 30/15 training session.  Pick some exercises and break them up into a circuit for HIIT session.  Make sure you're moving during "rest" period.  Bodyweight, Kettlebells, Bulgarian Bag, etc are all acceptable for this.  Gonna let the team pick today.. Enjoy..

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

10/27/18

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 burpees
15 high pull L
5 push ups
15 high pull R
5 jump squats 
15 clean and jerk L
5 tuck jumps
15 clean and jerk R
5 burpees 

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

10/26/18

Morning yoga with Julia..

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

Namaste.. El Rey always.. 

10/25/18

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 always..

10/24/18

Warm up with joint mobility, foam roller, an dynamic movement.  Today we are going to hit a bodyweight conditioner.  If you don't have access to an Airdyne bike, you can do Jump Rope, Jumping Jacks, Sprints, Burpees, or any other heart pumper.  Get warmed up and hit it.

  3 Rounds

1 minute airdyne
20 jump squats
1 minute jump rope
20 push ups
1 minute airdyne
20 back extensions
1 minute jump rope
20 medicine ball smashes
1 minute airdyne
20 chest to bar

Rest 2-3 minutes after each round.

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

10/23/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit of Bulgarian Bag and Kettlebell 10s.  Try and go a bit heavier with your kettlebell today.  It is a full body circuit designed to keep your heart pumping and burn out that fat..

10 sets of 10 reps each

2 Handed Kettlebell swings (Heavy)
Bulgarian Bag Thrusters (Heavy)
10 Push-ups

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

10/22/18

Warmup with joint mobility, dynamic movement, and foam roller. Hitting the dungeon today for a heavy bag and kettlebell training session.  If you don't have access to a heavy bag, grab two small dumbbells, or even to cans of soup to use as resistance and shadow box.  Believe me, it'll be harder than you think.

10 rounds (No rest)

30 seconds heavy bag (punch, kick, elbow)
30 seconds shadow wrestling (shots, sprawls, fakes, downblocks, footwork)
20 jerks 10L/10R
20 lunges 10L/10R
20 swings

Flexibility and agility : BASE Wrestling neck bridge drills, forward and backward rolls 

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

10/21/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be on the clock utilizing the Tabata protocol in series of strength and conditioning movements.  The theory behind the this timed training is to mimic "game like" situations.  Go for broke, and leave nothing in the tank to up your conditioning levels. 
From Wikipedia:
"A version of HIIT was based on a 1996 study^[8] by Professor Izumi Tabata (田畑泉) et al. initially involving Olympic speedskaters.^[9] The study used 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO₂max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles)."

8 rounds of 20 seconds of work / 10 seconds of rest

BB hi knees 
ropes
swings
BB jump squats
medicine ball smashes
frog hop squat thrusts

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

10/20/18

Warmup with joint mobility, dynamic movement, and foam roller...  Today we are going to hit the El Diablo 666 workout.  It consists of 6 exercises of 6 reps each for 6 rounds with no rest.  It is a killer.  So to begin we'll be doing 6 minutes of calisthenics to make sure we are good and ready to get 'er done.

6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics


2 handed swings
Side to Side Kettlebell Push ups
Kettlebell jump squats
Snatch L
Snatch R
Burpee

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

10/19/18

Hip opener with Julia..

https://www.youtube.com/watch?v=knd6Z6hXuXQ

Namaste.. El Rey always.. 

10/18/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today is Uncle John's and Tayler's birthday!!  Whats the best way to do a ton of burpees? Ladder sets!!  Plus a birthday bonus of everyone's favorite..  Sitouts and swings!!  Simple climb up the ladder.  Enjoy..

1-10

Jump Squats
Chest to Bar 
Rows
Burpees

2-4-6-8-10-12-14-16-18-20

2 Hand Swing
Sit-outs

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

10/17/18

Warm up with joint mobility, foam roller, and joint mobility.  Today is going to be a strength/volume day.  This was a workout that MMA fighter Jamie Varner posted on twitter.  He used 225 for the squat which is crazy.. So I tweaked it a bit for us.  Three simple movements.  The amount of sets is limited, so there in lies the challenge.  There is a lot of volume, and you can break up the reps any way you want, but don't exceed 4 rounds or sets.


4 Sets of 25 squats, 15 push ups, and 25 dips (No Rest)

Barbell squats with your body weight (e.g. if you weigh 150 pounds, you squat 150 pounds)                    

SEAL push ups 


Dips

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

10/16/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag/Bodyweight training session.  Ladder format with increasing rep range to push our strength and conditioning levels higher.  If you don't have access to a Bulgarian Bag, substitute a kettlebell or an Olympic plate.  Enjoy..

3 sets of 3 rounds.. 1 set = completion of 10, 20, & 30 reps

Round 1 = 10 reps of each
Round 2 = 20 reps of each
Round 3 = 30 reps of each

Snapdowns
Jump Squats
Push-ups
Spins L/R
Squat thrust

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

10/15/18

Warm up with joint mobility, foam roller, and dynamic movement.  Today is going to be a conditioning workout.  20 minutes of a short circuit, as many rounds as you can.  I love these types of workouts, it is a mental test.  You should be completely spent at the end of the 20 minutes because you have given every ounce of energy you have to get that last rep.  So give everything that you have, its only 20 minutes..

20 minutes amrap

2 TGUs left
2 TGUs right
5 chin ups
10 seal push ups
15 sit ups

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

10/14/18

Warm up with joint mobility, foam roller, and dynamic movement. Today we are going to do a simple bodyweight circuit. This is the type of workout that you can do anywhere. If you don'y have accesss to kettlebells or dumbbells for farmer's carry, substitute broad jumps. Full body workout. No rest..

5 rounds

Run 200 m
20 push ups
20 squats
20 mountain climber
20 dips
10 m farmer's carry (substitute broad jumps if you don't have weights)

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

10/13/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate kettlebells and bodyweight movements in a multi-round format.  It has been my experience that this is a great way to pack a ton of volume into a short period of time.  Get ready to sweat and get after it today!!

 As many rounds as possible in 20 minutes.. Rest when you need to rest.

10 swings L/R
5 squat thrust
10 clean and front squat L/R
5 jump squat
10 snatch L/R
5 walkouts
10 hi-pulls L/R
5 SEAL push-ups
10 Russian twist L/R
5 full body crunch 

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

10/12/18

It's been a hard couple of days... Need to recharge.. Yoga with Lesley Fightmaster..

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

Namaste..  El Rey always.. 

10/11/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 12 AMRAP training session utilizing kettlebells and Bulgarian Bags.  2-4-6-8 rep range.  Every time you need to take a "rest", make it active recovery.. (jog in place, sit-ups, jumping jacks..).  The cap is 10 rounds.. So if you finish 10 rounds in less than 15 minutes, job well done...

12 Minute AMRAP

2 Heavy SCDL
4 Heavy BB Snap Downs
6 Heavy Swing
8 Heavy BB Jump Squat

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

10/10/18

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit the whole body with long cycle clean and jerks, box jumps and trap bar dead lifts.  Make sure you don't skimp on your warmup.  Make sure your joints are greased...

5 rounds of LCC&J 

Rep range 3-5-7 (L/R arm)
single kettlebell :3 heavy, 5 medium, 7 light

5 Rounds of Trap bar dead lifts / box jumps

3-5 reps (try and increase weight after each set)
7 box jumps

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

10/9/18

Warm up today with joint mobility, dynamic movement and foam roller.  Circuit day today. We are going to get that heart pumping with 12.5 minute rounds.  Pick 5 exercises and set up 5 stations.  Max reps in 25 seconds per station.  25 sets gets you through each exercise 5 times in the 12.5 time allotment.  So it is a balls to the wall sprint.  Get after it.

25 seconds on 5 seconds off for 25 sets.

Round 1
Ropes (waves, alternating waves, corkscrews, jumping jacks, and judo throws)
sit outs
double jerks
back extensions
box jumps

Round 2
Ropes (waves, alternating waves, corkscrews, jumping jacks, and judo throws)
Med ball smash
double clean
push up
double snatch (light/moderate)

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

10/8/18

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.. 

10/7/18

Warm up with joint mobility, foam roller, and dynamic movement.  Quick explosive workout today.  Short sprints with some lifting movements.  Make sure that you are good and warmed up before you do your sprints.  Find a good 25 yard stretch and grab a kettlebell and a Bulgarian Bag.

10 rounds
 Rest 30 seconds in between rounds

Sprint 25 yds (jog back to start)
10 Snap down / Split Jump Combos
10 Sumo squat / upright row 

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

10/6/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit Bulgarian Bag matches.  Six periods of four minutes each with a 30 second break in between periods.  Choose 2 or 3 exercises, the number of reps for each, and do them continuously until the clock runs out.  This is a mini amrap training session.  The exercises are up to you.  We will be doing three progressions twice.  The cold is coming.. This will warm you up quickly.

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

10/5/18

Yoga with Adriene.. Deep Stretch..

https://www.youtube.com/watch?v=GLy2rYHwUqY&t=2107s

Namaste.. El Rey always.. 

10/4/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to sling some steel. Short reps, heavy weight, and long sets.  There will be a small bit of conditioning, that will just be a by product of the training session.  This is a great you go/I go training session to do with a partner.  There is ample rest in between sets.  Make sure that you are safely increasing your workload after each set.  Form and stability over quantity.

Sled Push
5x5 RDL
Sled Push
5x5 Chain Push ups
Sled Push
5x5 Barbell Press
Sled Push
5x5 Barbell Row
Sled Push

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

10/3/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today is very simple.  Run..  Just Run.. Break it up anyway you'd like, but get those legs going.  Get that heart pumping.  Distance, sprints, hills, and flats use all types of terrain to improve your cardiovascular stamina.  Enjoy..

1/2 mile run
5 hill sprints
1/2 mile run
5 ladder sprints

1/2 mile run
5 hill sprints
5 ladder sprints

finisher: 5 rope climbs

back bridges, splits, headstands, and handstands

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

10/2/18

Warm up with joint mobility, foam roller, and dynamic movement.  Another simple ladder workout.  It will utilize 1 kettlebell and your own body weight.  Good strength and endurance go.. Full body movements on all of the exercises.  Get a good sweat going and have at it!!

5 Rounds

10 Push-ups 
20 Snatch 10L/10R
30 Full Body Crunch
40 Cleans 20L/20R

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

10/1/18

Warm up with joint mobility, foam roller, and dynamic movement.  Today is a super simple workout.  Just two movements. Turkish get ups and front squats.   It is a great full body workout, plus a little extra for the posterior chain.  Make sure that you hit the foam roller after you are finished as well.  This is sneaky hard. 

20 minutes amrap 

3 TGUs L
3 TGUs R
10 Front Squats

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