8/31/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kitchen sink training session.  Basically, that means we will be utilizing kettlebells, free weights, Bulgarian Bags, body weight, TRX straps, clubbells, you name it in all encompassing full body go.  Make sure you have your thinking caps on because it's going to be training by suggestion.  Similar to Love/Hate but this will be in a EMOTM format..

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

8/30/19

Morning yoga flexibility flow..

https://www.youtube.com/watch?v=yyYlVOqgj0A

Namaste.. El Rey always.. 

8/29/19

Yesterday we hit it pretty hard.  Today will be no exception.  Warm up with joint mobility and dynamic movement and just let that flow into today's workout.  Today we are going to do 5 you love (or don't mind so much) and 5 you hate..  These are all body weight exercises. You can choose any ones that you would like.  So write down as many as you can think of, and then pick out 5 and 5.
Here is my 10.  Do 10 reps of each. Try and do 5-10 rounds w/alrap.

Love:


push ups
squats
burpees
sit outs
pull ups 

Hate:

lunges
box jumps
cossack squats
dips
back extensions

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

8/28/19

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 Front Squat (Heavy)

Kettlebell Jerk 5L/5R (Heavy)
10 Push-ups

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

8/27/19

Warmup with joint mobility, dynamic movement, and foam roller.  Check out Ashley Borden's foam roller routine.. http://www.youtube.com/user/LivestrongWoman?v=khC5J1lkC7s   Not much to explain here today.  EL D's Card Flip Strength and Conditioning.

52 cards
Hearts - Push ups
Spades - Kettlebell Snatch Left
Clubs - Kettlebell Snatch Right
Diamonds - Heavy Sumo Squat
Joker #1 - 100 BB Hi Knees
Joker #2 - 100 Full Body Crunch

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

8/26/19

Warmup with joint mobility, foam roller, and dynamic movement.  Rack 'em up.  Old school back squat with a box jump 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
5 box jumps
agility ladder
50 jump rope skips

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

8/25/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 2-4-6-8 ladder for 5 rounds.  Multiple movements that will include kettlebells and club bells.  If you don't have a club, no problem, substitute a plate or just use your kettlebell. This will be a solid full body go..

5 Rounds
2-4-6-8 Rep Range

2 Double Snatch
4 Clubbell Halos
6 Double Thruster
8 Push-ups

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

8/24/19

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.. 

8/23/19

Yoga with Carling.. Vinyasa flow..

https://www.youtube.com/watch?v=ilVB_c7Fkx0

Namaste.. El Rey always.. 

8/22/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a rowing or running kettlebell combo training session. Push hard on the rower or pavement and then a circuit of kettlebell movements all in an AMRAP format.  Get ready and go!

20 Minutes AMRAP

Row 400M or Run 400M

5 Double Kettlebell Swing
5 Double Kettlebell Clean and Press
5 Double Front Squat
5 Double Snatch

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

8/21/19

Warm up with joint mobility, foam roller, and dynamic movement. Today we are going to do HIIT training. Tabata protocol. Give 100% during each set. There is no shame in being shot after each full round. That's what happens when you push yourself. Only you know if you have given your all. So get after it.

20 seconds on 10 seconds off for 8 rounds

BB Burpees
BB Spins L

BB Spins R

BB Lunge L

BB Lunge R
BB Snap Downs
Full sit up

Arm Throw 

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

8/20/19

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..  

8/19/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper.  Jump rope will be at the forefront.  If you aren't proficient with jump rope, do the best you can, or substitute it with jumping jacks.  Either way lots of volume.

Down and up

200 jump ropes
50 2 hand swings
150 jump ropes
40 push-ups
100 jump ropes
30 club swing squats
50 jump ropes
20 burpees
25 jump ropes
10 heavy snatch 5L/5R
50 flutter kicks then back up..

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

8/18/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an 8 round circuit.  Crazy 8s with bodyweight and kettlebells.  Great full body tilt.

8 Rounds
8 Reps Each Exercise

8 SCDL
8 Push-ups
8 Sumo Squats
8 Figure 8 / Static Hold
8 Sit-Up
8 Dips
8 Hi-Pulls
8 BW Jump Squats

25 yd. Sprint

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

8/17/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work the kettlebell swing.  20 minute go AMRAP.  Make sure that you are good and warmed up today.  There will be small "extra" conditioning element as well.  Get 'er done today.

20 Minutes AMRAP

6 Clean and Jerk L

6 Clean and Jerk R
12 BB Spins
4 Heavy Swing
6 BB Squat / Front Raise Combo
8 Sit-Ups

hand stands, back bridges, and splits 

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

8/16/19

Yoga with Julia.. Balance and flexibility class..

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

Namaste.. El Rey always.. 

8/15/19

Begin today with joint mobility, dynamic movement and foam roller.  This is the link for part 2 of joint mobility by Steve Cotter. http://www.youtube.com/user/IKFFChannel?blend=1&ob=5#p/u/0/tX1j54A1A6M  This is really an essential part of the workout.  DON'T skip it.  

5 rounds  w/ alrap

2 minute jump rope (If you "can't" jump rope, use the time to practice and get better.  If you don't have a jump rope, get one.  Substitute jumping jacks if you have no jump rope)

10 TRX rows
10 TRX 1 legged squat
10 TRX push ups
10 TRX knee tucks
10 TRX curl / tricep extension

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

8/14/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the ladder, and train in a ladder format.  We are also going to doing our grab bag for the exercises that we are going to perform.  Pick 5-10 different movements and perform them in ladder fashion.  Go through each movement one rep, then perform each movement two reps, three, and so on until you reach your numbers.  5 or more exercises, keep the reps  low like 1-5 (5 being the max # of reps per movement). 5 or less go 5-10 reps.  Either way, you still get a tremendous workout.

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

8/13/19

Warm up with joint mobility and dynamic movement.  Today we are going to do 100s.  Simply pick 5 exercises and do 100 reps of each one.  Do not move on to the next exercise until you have completed 100 reps of the one you doing.  This is a great mental, strength, and endurance workout.

Take rest as needed, but during the set, the kettlebell never touches the ground.. Rest in the rack or stand tall holding the bell as if you were going to perform a sumo squat.

100s

Snatches
Lunges
Jerks
Plank JacksHi-Pulls 

Cool down, have a nice day...                  

8/12/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix single arm kettlebell movements with calisthenics in a timed combo training session.  30 seconds of work with 1 arm followed by 30 seconds of some dynamic calisthenics. Should be a fun go..

5 Rounds 

Take 1 minute break in between rounds

30-30

swings
hi-knees
swings
split jumps
thrusters
ice skaters
thrusters
squat thrust
figure 8 static hold
sit-outs

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

8/11/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a one round crusher.  Continuing with our "going heavy" theme  this week... One gut check round.. Should be some fun.. Thanks to my friend for sharing this session that he did with his Crossfit group.. "Fitz.. this one is right up your alley.."  Good stuff and thanks.. Made a few slight modifications, but looks tough... 

20 Swings
30 Single Thruster L
20 Push-ups
30 Sit-ups
20 Sumo Squat
30 Burpees
20 Single Thruster R
200m Farmer's Walk
20 Swings

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

8/10/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today is doubles day.. 5 sets of 5 reps of 5 different movements.  This is a full body go that will tax your resolve.  Don't give in to the negative voices that try to creep in and tell you to stop.  One rep at a time.  Take 1 minute rest in between sets.  Push hard.

5 Sets of 5 Reps 

Double Kettlebell Swings
Double Kettlebell Cleans
Double Kettlebell Press
Double Kettlebell Front Squat
And yes.. Burpees

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

8/9/19

Yoga.. Enjoy the stretch today.. Tough week..

https://www.youtube.com/watch?v=3sTTTPOV9l0&list=UUKgd7SCllF2Nonpoo5WXfHw&index=29

Namaste..  El Rey always..

8/8/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a ladder training session.  We will be utilizing a rowing machine.  If you don't have access to a rowing machine, use a stationary bike, elliptical, or just run.  There is always a way if you are willing.. Get after it.

Row 250M
25 Swings
20 Push-ups
15 KB Front Squats
10 KB Snatch
5 Burpee

Row 500M
(Circuit above)
Row 750M
(Circuit above)
Row 1000M
(Circuit above)

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

8/7/19

Today we are going to do the FIST version of the plate workout.  So begin with joint mobility, foam roller, and dynamic movement.  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..

8/6/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a short 5 round training session.  Bur first, we are going to hit a movement that I haven't done for a while, and frankly forgot about until a friend reminded me.  It is the sots press.  Tough and a great strength and stability builder.  https://www.youtube.com/watch?v=Dc_pbffT3Jo check out this link for a demonstration.  It is a great full body movement.   So get chalked up and hit it today.

5 sets of 3 reps per arm
Sots press
(Focus on form and control)
Take rest as needed in between sets

5 Rounds

4 Burpee split jumps
21 2 handed swings
12 Push-ups
6 Dead heavy cleans 3L/3R

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

8/5/19

Warmup with joint mobility, dynamic movement, and foam roller. Hitting the dungeon today for a heavy bag and calisthenic 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

30 seconds heavy bag (punch, kick, elbow)
30 seconds shadow wrestling (shots, sprawls, fakes, downblocks, footwork)
20 push ups
20 sit ups
20 cossack squats

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

8/4/19

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
10 Snatch
20 Swings

#2
6 BB Clean and Front Squat
16 Arm Throws

#3
10 Push-ups
50 Mountain climbers

#4
10 BB Jump Squats
16 Spins

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

8/3/19

Warm up with joint mobility and dynamic movement.  Today we are going to hit the EL Diablo 6 round workout.  It is a challenging full body go.  EL D constantly changes the movements, and today, this is what his devious little mind has returned.

6 rounds w/ alrap (as little rest as possible)

6 Burpees
6 BB Snaps
6 Side to Side Push-ups 
6 Heavy Swings 
6 Hi-Pull / Catch / Squat (moderate)
6 Sit-out 

Cool down, have a nice day...   

8/2/19

Yoga for Jiu Jitsu with Lesley and Professor Flavio Almeida..  Awesome class.. Hits the psoas and upper back which are problem areas for me.

https://www.youtube.com/watch?v=ijQZDSy98Jw

Namaste..  El Rey always..

8/1/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work with sandbags and kettlebells.  Sand bag training provides us with a different feel than traditional weights.  The weight shifts and you have to adjust which forces you to utilize all of the little stabilizers within your body to remain in control.  Plus its fun as hell.. ;-) Enjoy..

6 rounds

16 heavy med ball floor to shoulder hoist 8L/8R
16 see saw chest press 8L/8R
16 heavy med ball zercher squat
16 fit ball snap downs 
25 yard heavy farmer's carry

Hand/head stands, back bridges, and splits

Rope climbs

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