6/30/19

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

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

6/29/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix bags and bells for full body strength and conditioning circuit.  3-5 Rounds to get a good sweat and get the heart pumping.  So get after it!!

3-5 Rounds

20 BB Spins 10L/10R
25 yard KB Farmer's Carry
5 Burpees

10 Double KB Thruster
25 yard KB Farmer's Carry
5 Burpees

20 KB Snatch 10L/10R
25 yard KB Farmer's Carry
5 Burpees

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

6/28/19

Yoga with Sarah Beth.. Restorative hip opener..

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

Namaste.. El Rey always... 

6/27/19

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..  Reprise of one of my favorites from the archives.. 

10 sets

5 snatch L
5 snatch R
5 burpee split jump
5 ab wheel or walk out

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

6/26/18

Warmup with joint mobility, dynamic movement, and foam roller.  Lots of volume today.  Focus on making each rep count.  These high volume training sessions serve two fold.  Strength and conditioning all boiled into one workout.  Have a great sweat.


24-18-12-6 rep ranges

Sit outs
2 handed swings (heavy)
Push ups
Broad jumps
Goblet shoulder press
Single Kettlebell front squat 12/12, 9/9, 6/6, 3/3

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

6/25/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit conditioning training session.  Run or Row.. Rowing has been a real game changer in my training. If you don't have access to a rower then just run... Break it up with some strength training and you have a great session.

20 minutes AMRAP

200m Row or Run

10 Swings
10 Sit-ups10 Goblet Squats
10 Push-ups

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

6/24/19

Warmup with joint mobility, foam roller, and dynamic movement.  Rack 'em up.  Old school back squat with a walking lunge chaser, 1 legged dead lifts, and a little foot work.  Simple strength and conditioning day.  If you don't have access to a squat rack, you can use dumbells, kettlebells, or body weight (just increase the reps a bit).  You can also roll out after each round to continue to break up fascia in your legs.  This will increase blood flow and help muscle tissue to recuperate.

5 sets

5 back squats (increase work load each work set after warmup set)
5 L/R one legged dead lifts
10 double kettlebell walking lunge steps (rack position) 
agility ladder
50 jump rope skips

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

6/23/19

Warm up with joint mobility, dynamic movement, and foam roller.  Today we hit the FIST version of the "Bear" workout. This link is the FIST version http://www.youtube.com/watch?v=9_320cMZN1Q&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=5&feature=plcp It involves multiple movements to make one rep.  Today we are going to use the Bulgarian Bag.. 

1/2 Deck of cards warmup

Black cards are jumping jacks
Red Cards are Cossack squats


FIST Bear

50 Reps

1 Rep includes in succession:

donut swing
power clean
front squat
press
over head squat

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

6/22/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a mish mash kitchen sink type training session.  Single arm kettlebell bell movements followed by timed conditioning movements.  Just  an interesting way to keep the body guessing to push our strength and conditioning.  Enjoy.

3 sets of 5 reps per arm

Kettlebell Snatch
30 seconds of battle ropes after each Snatch set

Kettlebell Clean and Jerk
30 seconds of heavy double walking lunges

Kettlebell High Pulls
30 seconds of sled pushes

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

6/21/19

Yoga with Sarah...


https://www.youtube.com/watch?v=ezPnW57oDTo

Namaste.. El Rey always.. 

6/20/19

Warm up with joint mobility and dynamic movement.  Today we are going to do some HIIT training. Timed sets all out for multiple rounds. The bullet points below are from Tony Shober's blog.

• HIIT training trains the body to effectively remove metabolic waste from the muscles between intervals. By quickly removing lactate and other byproducts resulting from high intensity exercise, you enable the body to be primed and ready for another bout of high intensity exercise with less rest.
• HIIT training is one of several ways to boost both testosterone and growth hormone levels. Since these hormones are highly responsible for muscle gain and fat loss, you should be doing all you can to keep levels high. You can boost testosterone by following these tips, and you can naturally increase growth hormone levels by following these. " 

30 seconds on / 15 seconds off
Multiple rounds

Ropes
Renegade Rows
Sled push/pull
Swings
Front squats 

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

6/19/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag conditioning complex.  Several rounds of Bulgarian Bag movements followed by explosive BB movements and a short run.  These are gut check training sessions.  Forget about the heat, forget about how tired you are, and fight through it. 

5 Rounds

20 spins 10 L / 10 R
3 BB burpees
20 press
3 BB burpees
20 arm throw 10 L / 10 R
3 BB burpees
20 lunges 10 L / 10 R
3 BB burpees
20 snapdowns
3 BB buprees

40 yard sprint

Flexibility skill : BB windmills, splits, and back bridges 

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

6/18/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight / kettlebell combo training session.  Very simple.  If you need to use assistance on the pull ups that is perfectly acceptable, just make sure that you DO them.  Don't blow it off, assisted pull ups help you build up your strength to do the real thing.  This is a great strength and conditioning combo.  

6 Rounds

Take rest as need in between rounds 

5 pull ups
5 2 heavy handed swings 
10 push ups
10 2 medium handed swings
20 full sit ups
20 2 light handed swings  

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

6/17/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going down to the dungeon for some get ups and heavy bag work.  Short reps with a heavy bell, and quick bag rounds will surely put the hammer down upon us.  Make sure you are focusing on form rather than speed with the TGU.  Jason C. Brown goes through the basic progression here : http://www.youtube.com/watch?v=pJYa1B24U-M
If you don't have access to a heavy bag, shadow box.

10 rounds

45 seconds heavy bag
3 TGUs L/R
5 burpees

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

6/16/19

Warm up with joint mobility and dynamic movement.  Strength and conditioning today. Short reps but 1 long set of 25 minutes. It should be a challenging circuit.  It will get your heart rate up, and get the blood pumping.  So have fun and push yourself!!

25 minutes as many rounds as possible

5 single arm kettlebell dead snatch
5 kettlebell suitcase dead lift
5 double kettlebell front squat
20 side plank hip lifts L/R

100 mountain climbers, jumping jacks, or jump ropes

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

6/15/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work with the Bulgarian Bag.  This is probably my favorite tool to train to use when training.  You utilize your whole body when training with this tool, and I find that I always have a great training session.  It is worth the investment.

Time limits..

10 sets

Use 2 minute periods.  Make a quick circuit like below, the get after it.. It pays to be a winner.. 
BB burpee penalty for the whole group if time runs out before finishing the set. 

10 spins L
10 spins R
10 BB sit ups
10 BB jump squats
10 Snapdowns

10 yards of frog hops with the bag after each round

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

6/14/19

FIghtmaster yoga for flexibility.. Great hip stretches.. 

https://www.youtube.com/watch?v=qMtvqsNICNo&t=705s

Namaste... El Rey always.. 

6/13/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a rowing / kettlebell / bodyweight training session.  If you don't have access to a rower, run or bike instead.  Quick and effective movements for a full body session.

25 minutes AMRAP

5 Burpees
10 Double Clean and Jerks (Moderate Weight)
20 Split Jumps
10 Second Hand Stand Hold
Row 400m

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

6/12/19

Grab bag workout.  Put 10 kettlebell and body weight exercises in a bag.  Pick them out and place them in order. Do 15 reps of each. For example, you pick 1 arm swing, that is 15 reps of swings per arm.  You can put down anything... single bells, double bells, what ever you like.. It is really fun and keeps everyone guessing. 

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

6/11/19

Warm up with joint mobility and dynamic movement.  Make this an extended warm up.  You really want a sweat going today.  We are going to do a strength day.  Short reps, longer rest, and multiple sets.  Just the basics.  Only 2 exercises.


5 Rounds of 45 seconds on / 15 seconds off Jump Rope



9 sets of 3 for each exercise
1st 3 sets moderate weight, 2nd 3 sets increase by 10-15 pounds, 3rd 3 sets challenging weight. 

Trap Bar Dead Lift
Barbell Back or Front Squat


5 Rounds of 45 seconds on / 15 seconds off of Jump Rope 



These exercises can all be performed with dumbbells or kettlebells as well.

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

6/10/19

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 or a rower, all good.. Get a good sweat going and hit it..

Run or Row 400m
50 Push-ups
Run or Row 400m
50 Lunges (25L/25R)
Run or Row 400m
50 Jump Squats
Run or Row 400m

50 Sit-outs

Run or Row 1600m 

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

6/9/19

Time to get the meat grinder out.. Swing sets today.. Warm up with joint mobility and dynamic movement.  Focus on form and technique rather than speed.  You get to essentially practice your swings, cleans, squats, presses, and snatches in this work out.  So take advantage of the time to really get your movements into shape.

3 rounds
heavy = 5 reps
moderate = 8 reps 


Every movement is for left and right arm, so only 1 kettlebell is needed.
Rest 60-90 seconds in between rounds.

swing
clean and press
swing
clean and front squat
swing
one arm row
swing
snatch
swing

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

6/8/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and conditioning training session with our Bulgarian Bags.  The Bulgarian Bag is my favorite fitness training tool.  It is very versatile and works the entire body. Check out www.suples.com for information.  I have been training with these bags for 10+ years and the benefits and results are outstanding. This is a great synopsis : "It (Bulgarian Bag) incorporates all primal movement patterns that mimic natural movements. What makes the bag unique is that it's one of only a few exercise tools that cover all planes of movement under load. It's a functional training tool that creates power and neurological integration." - Steve Nave US Navy SEAL

4 Rounds

5 BB Burpees
10 Spins L/R
15 Press
12 Plank Drags 6L/6/R
12 Squat
10 BB Full Sit-ups

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

6/7/19

Yoga with Julia.. Balance and flexibility class..

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

Namaste.. El Rey always.. 

6/6/19

Operation Overlord.. Warm up with joint mobility, dynamic movement, and foam roller. Today we will breaking up our workout into 5 mini workouts to match the names of the beaches that the brave and selfless Allied soldiers landed at in Normandy on June 6, 1944.  Today we will honor their service.  Each workout is a 4 minute period.

Utah
10 cossack squat
20 mountain climbers
10 clean and press


Omaha
10 goblet thruster
10 seal push ups
20 crunch


Gold
10 halos
10 burpees
20 flutter kicks


Juno
10 SCDL
10 frog jumps
20 heel touches


Sword
20 1 arm swings
10 sitouts
10 russian twist 

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

6/5/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an Olympic plate training session.  This training session comes from Epic Workouts.  It based off a workout from MMA legend Randy Couture.  It was suggested to me be a friend of mine, so why not give it a go.. Make sure that you focus on form rather than speed.  This is the link http://www.youtube.com/watch?v=bldXM31PO2g   

5 rounds

10 Bicep Curls
10 Tricep Extensions
10 Halos L
10 Halos R
10 Upright Row
10 Thruster
10 Bent Over Row
10 OH Squats
10 Plate Push Jumping Jacks

1 Tire Flip

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

6/4/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to train using clubbells.  If you don't have access to them, you can use kettlebells or dumbbells.  Clubbells really work your grip and are very top heavy so they are force you to utilize your core to remain balanced and in control.  Also, they are tremendous for joint mobility and are an exceptional multi-plane exercise tool.  Also, they are just fun to work out with too.  Just another different way to keep your body guessing..

5 rounds:
20 front swing
12 clean and front squat
12 pull over/halos
12 front press
5 chin ups

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

6/3/19

Warm up with joint mobility and dynamic movement. 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.  5 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.

Row 2K M

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

6/2/19

Warm up with joint mobility dynamic movement, and foam roller.  Today we are going to hit a max rounds in a 20 minute frame.  Pick 3 or 4 movements, short reps, and try and get as many rounds as possible within the time limit.  All you'll need for today is your own body weight and 1 kettlebell.  Great way to hit the whole body in a short period of time.  Since there is little or no rest, for you athletes still competing, it simulates "game conditions" very well.

http://www.youtube.com/watch?v=nMiOQ1KBs-M&feature=youtu.be

20 minutes amrap

10 squats w/ 45lb plate  
5 snatch L
5 snatch R
15 abs (crunch, full sit up, knees to chest, etc.. mix it up)
30 jump rope skips 

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

6/1/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to break up 4 mini workouts into 6 EMOTM sections.  Each will be different and challenging.  Remember the faster you go, the more rest you get, BUT crappy reps = crappy results.  So as always focus on form to get it right.

4 Rounds
6 minutes EMOTM
1 minute break in between sets

#1
Sprint 25 yds
20 swings

#2
5 Bulgarian Bag Buprees
16 Arm Throws

#3
10 Push-ups
50 Mountain climbers

#4
Sprint 25 yds
15 BB Snapdowns

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