3/31/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit conditioning training session.  Gotta hit the pavement and get back into running.. Even if it is just short bursts... :-) Break it up with some strength training and you have a great session.

20 minutes AMRAP

200m run

25 Swings

25 Goblet Squats

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

3/30/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag and Bodyweight circuit.  Simple exercises put together to form a great training session. Remember that we don't focus on speed.. Good form good results.. Lousy form lousy results and possible injury.

6 Rounds

6 Snapdown / Squat combos
6 BB split jumps 
6 Spiderman push-ups 
6 BB upright row
6 BB spin 3L/3R
6 Sit-outs

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

3/29/19

Yoga with Adriene..  strengthen and lengthen..

https://www.youtube.com/watch?v=6UEWJsljPVM

Namaste...  EL Rey always.. 

3/28/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do grab bag workout.  Put several different body weight, kettlebell, barbell, etc.. exercises into a bag and have your team pick one out.  Figure out if you are going to  do reps or time, and there you have a training session.  It is a fun way for the group to have some input into what they are doing, but the mad scientist always decides what ingredients go into the formula..  So choose your exercises wisely.

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

3/27/19

Warm up with joint mobility and dynamic movement.  Today is going to be a mix of body weight, kettlebells, and cardio.  A kitchen sink like workout.  We are going to put them into the belnder and see what we come up with today.  One thing is for sure, we will be working hard.

5 rounds

1 minute jump rope
30 kettlebell lunges 15L/15R
10 star jumps
20 kettlebell hi pulls 10L/10R
10 hand release push ups
10 triple crush
10 knees to elbows

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

3/26/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some conditioning with the EL D Card Flip.  It is a simple workout.  Get a deck a of cards,  pick 4 exercises and each card corresponds to the amount of reps you do for that particular exercise. Today we are going to mix in body weight and the Bulgarian Bag.

EL D Card Flip

Clubs : BB Snapdowns
Spades : Push-ups
Hearts : BB Jump Squats
Diamonds : BB Press

Joker #1 : 100 Mountain Climbers
Joker #2 : 100 Flutter Kicks

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

3/25/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going old school.  Time to sling some steel.. Barbell strength sets with a corresponding exercise to create a "super set".. Get a good warmup and get after it..

5 sets of 4-8 reps
Increase weight each set
Minimum of 4 reps so add weight accordingly

Back Squats / Ukrainian Dead Lift
Barbell Rows / Pull ups
Floor chest press / clap push ups
Double kettlebell dead cleans / back extensions
Barbell Curl / Tricep dip

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

3/24/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to continue with bodyweight training.  20 minute go. Strictly bodyweight, no equipment need except a timer. Break up the time into a circuit of 30 second intervals. No rest..  That is the challenge.

20 minute time cap 

30 second intervals

4- 5 minute segments of 30 seconds each.. remember no rest.. 

Jumping Jacks

Squats

Alternating lunges

SEAL Push-ups

Sit-ups

Flutter kicks

Mountain Climbers

Plank hold

Burpee

Cossack squat

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

3/23/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we ware going to hit a body weight blast with the kettlebell swing.  Lots of volume for multiple rounds.  Get warm and get going!!

5 Rounds

20 push-ups
5 sq. thrust
10 heavy kettlebell swings

20 squats
5 sq. thrust
10 heavy kettlebell swings

20 bodyweight rows
5 sq. thrust
10 heavy kettlebell swings

Extra: max pull-ups and max dips

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

3/22/19

Yoga with Julia.. Balance and flexibility class..

https://www.youtube.com/watch?v=3si9mccC-pk&list=PLvP8YsX0ebXZBke_eYyA3Wp7liSjCRcHs&index=21

Namaste.. El Rey always.. 

3/21/19

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

20 minute go AMRAP (as many rounds as possible)

20 spins 10L/10R
30 lunges 15L/15R
15 upright row (with top handles)
15 hammer curls
15 snap downs
20 yd sprint

Finish:
2 minute BB burpee challenge

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

3/20/19

Warm up with joint mobility, dynamic movement, and foam roller.  Hit some calisthenics of  jumping jacks, body weight squats, high knees, and skaters (you stand in a stationery position and pretend like you are skating by moving from one leg to the other in a skating motion).  Do them all for 30 seconds each for 3 rounds (6 minutes).  It is a good vigorous warm up.  Then begin.

This is a simple but effective one:                                                                                                                                

10 Rounds

1 minute of ketttlebell snatches L
1 minute of kettlebell snatches R
5 pull ups
10 dips
10 seal push ups

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

3/19/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a ladder set.  Just one set of multiple reps without stopping and getting after it.  Push through it.. Early stages of a rough week of training.  Time to start off the week right!!

1 Round

50 Swings
5 Burpees
40 Jerks 20L/20R
5 Squat thrust
30 Jump Squats
5 Burpees
20 Sit-ups
5 Squat thrust
10 Hand release push-up
5 Burpees
20 Sit-ups
5 Squat Thrust
30 Jump Squats
5 Burpees
40 Jerks 20L/20R
5 Squat Thrust
50 Swings

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

3/18/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT a Bulgarian Bag, Kettlebell, Bodyweight and Airdyne bike circuit.  Several stations to increase conditioning and strength.  Remember lousy reps, lousy results.  Don't dog it, but speed reps aren't the goal.  Focus on pushing your conditioning and strength.

3 sets of 5 Rounds

30 seconds work / 10 second switch

Airdyne
BB Front raise / squat combo
SCDL
Snap Downs
Fitball Smash

*You can alter the exercises after you finish your 5 round set.

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

3/17/19

Warm up with joint mobility and dynamic movement.  As today is the feast day of St. Patrick, we will honor Ireland's most famous patron saint by doing the St. Patrick's Day 17. (Brigid of Kildare and Colmcille are also formally recognized as patron saints as well.)  It will be difficult, much like when he was captured from Wales by Irish raiders and taken as a slave  to Ireland, where he lived for six years before escaping and returning to his family. So put on your green workout attire, and have some Irish soda bread for later and get after it.

17th of March
26 counties in Ireland
6 counties in North Ireland

17 sets of 17 different exercises
32 reps per set

1 squat thrust
2 sumo squat
3 upright row
4 swings
5 press (16L/16R)
6 SCDL
7 sit out (16L/16R)
8 lunge (16L/16R)
9 halo (16L/16R)
10 seal push up
11 hi-pulls (16L/16R)
12 cleans (16L/16R)
13 mountain climber 
14 russian twist (16L/16R)
15 crunch
16 snatch (16L/16R)
17 thruster (16L/16R)

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

3/16/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old stand by endurance go.  FIST 500.  Simply pick 5 exercises and do 100 reps of each.  The caveat is that you can't go on to the next movement until you finish the one that you are performing.  It is a great mental exercise as well as physical.  All you'll need is 1 kettlebell and your body weight.  Switch hands as often as you like.  Once you start, the bell can't hit the ground.

100 reps of each.. Take rest as needed

BB Front Squats
Kettlebell Swings
BB Presses
Flutter Kicks
Kettlebell Cleans

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

3/15/19

Vinyasa flow with Candace..

https://www.youtube.com/watch?v=imCpVm44NAw

Namaste..  El Rey always.. 

3/14/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we we are going to focus on strength and explosiveness.  Great combo exercise circuit.  You will work grip strength, core stability, balance, agility, and flexibility.  Pretty full training session.  So let's get after it.

8 rounds
Take rest as needed

25 yd farmers walk
8 SCDL
8 box jump
8 chin ups
8 ab wheel
25 yd see saw press

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

3/13/19

Warm up with joint mobility and dynamic movement.  Today we are going to do another combo.  The first movements are slow and controlled followed by a cardiovascular element.  If you don't have access to some of the equipment, improvise..

5 Rounds
1 minute of hitting the heavy bag ( no heavy bag: shadow box)
3 Turkish get ups per side
3 windmills per side

5 Rounds 
1 minute jump rope
3 Turkish get ups per side 
5 windmills / OH squats combo per side

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

3/12/19

Warm up with joint mobility, dynamic movement, and foam roller.  Today is a HIIT circuit.  20 seconds of work and 10 seconds to switch stations.  These types of workouts are fun and really get your heart rate going as well as forcing you to mentally keep going.  The clock never gets tired.  Just keep pushing through it, and give each interval 100%.

Round range is up to you. 1 round is 180 total seconds (3 minutes)

20 on 10 off

Ropes
Clubbell Thruster
Dips
Bosu ball push ups
Sumo squat / upright row
Chest to bar

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

3/11/18

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.. 

3/10/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper training session.  100 reps down to 10 reps.  These are great mental and physical challenges, and you are generally a pool of sweat when you're finished.  So get after it and work hard!!

100 Mountain climbers
90 Kettlebell swings (45 reps per arm)
80 High knees
70 Kettlebell snatch (35 reps per arm)
60 Goblet squats
50 Push-ups
40 Lunges (20 reps per leg)
30 Cleans (20 per arm)
20 Jerks (10 per arm)
10 Burpees 

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

3/9/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are goin to hit a 5 round 20 minute EMOTM full body strength and conditioning session.  We will utilize bodyweight, kettlebells and Bulgarian Bags.  These sessions are a great way to pack a ton of volume into a short amount of time.  Get after it..

20 minutes 5 Rounds EMOTM

20 Kettlebell Swings
12 Burpees
10 BB Snapdown / Squat combo
10 Double Kettlebell Jerk

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

3/8/19

Hip opening yoga flow...

https://www.youtube.com/watch?v=iBAec0cJZYY

Namaste.. El Rey always... 

3/7/19

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 always... 

3/6/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a run, bike or row circuit with a twist.  As always, push hard, but focus on form rather than speed.  This combination is a killer and will take it out of you.  Get after it!!

6 Rounds

Row or Run 500M
10 Double Kettlebell Thrusters
10 Push-ups
10 Sit-ups

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

3/5/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT training tabata style.  We are going to use an Olympic plate to do a plate workout.  The tabata protocol really forces you to go all out for the 20 second work interval.  By the last set, you should be struggling to rip out those reps.. This is a full body conditioning go, so get good and warmed up and HIIT it today!!

20 seconds on / 10 seconds off for 8 sets

Axe Choppers L/R
Clean and Press
Curls and Tricep Extensions
Squats
Halos L/R
Bent Over Rows 

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

3/4/19

Warm up with joint mobility, dynamic movement, and foam roller. Easy one today.. Heavy Turkish get ups.  3 minutes on. 1 minute off for 15 minutes or 5 - 3 sets.  Alternate arms after each rep.  4 in a row with 28kgs is a PR for me.. If you need to take more rest, no problem.. Just focus on working as hard as possible in the 3 minute work set.

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

3/3/19

Warm up with joint mobility and dynamic movement.  Today we will be going with body weight, Bulgarian Bag and kettlebell thrown into the mix. Should be a fun circuit. Descending reps, but 3 rounds of each. 


3 rounds 


16-12--8-4-2 reps

BB Spins
Dips
Ab wheel
BB Cossack Squat
Double kettlebell row

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

3/2/19

Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a four round kitchen sink session.  4 movements done in succession for 4 rounds with as little rest as possible. Great combination of strength training and endurance.  Get a good warmup and get after it!!

4 Rounds

12 Double Kettlebell Jerk
12 BB Jump Squat
12 Single Arm Snatch (heavy) 5L/5R
12 Sit Outs 6L/6R

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

3/1/19

Yoga with Sarah Beth.. Restorative hip opener..

https://www.youtube.com/watch?v=9DyUTfl9U2M

Namaste.. El Rey always...