9/30/19

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to to do some high intensity circuit training (HIIT).  It will combine many of the areas that we have been working on this week during training especially hip and hamstring mobility, strength, and flexibility.  It is a 40-20 go for 5 rounds. Get warmed up and HIIT it!!!

5 rounds
40 seconds on / 20 seconds off

Airdyne or row sprint
Ukrainian dead lift
Bosu ball chest press
TRX pistol squat (alternating legs)
 2 handed swing

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

9/29/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a multi round double kettlebell S&C circuit.  We will carry, push and pull for multiple rounds with as little rest as possible.  So get the kinks out and get after it.

5 Rounds

25 Yard Farmer's Carry
5 SCDL
10 Double Swing
10 Double Clean / Thruster Combo
10 Sledge Hammer 5L/5R
25 Yard Sprint

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

9/28/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight and kettlebell session.  Timed sets of bodyweight and kettlebell movements in a tabata style 2:1 work to rest ratio.  Get warmed up and get after it. 3 Rounds = 22.5 minutes..


3 Rounds

30 seconds on / 15 seconds off

Seal Push-ups
2 Hand Kettlebell Swing
Side Plank Leg Pull L
Side Plank Leg Pull R
Kettlebell Goblet Squat
Squat Thrust
V-Ups
Kettlebell Halos L/R
Push-up / Sit-Out combo
Alternating Dead Kettlebell Snatch L/R

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

9/27/19

One of my favorites.. Difficult yoga session for me, but really worth it.  Yoga with David.. Deep release of hips of hamstrings.

https://www.youtube.com/watch?v=gDQNqZMv1V0&t=373s

Namaste.. El Rey always.. 

9/26/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate training session.  All you need is some space and an appropriate Olympic plate.  Pick a few movements and put them into a quick and effective full body circuit.  This will work your grip, your endurance, and your entire body.  So get after it today!!

5 Rounds

10 Reps each w/ Plate

Thrusters
Halos 5L/5R
Curl
Split Jump / Press Combo 5L/5R
Bent Over Row
Burpees ( Bodyweight only - No Plate ;-) 

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

9/25/19

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.. 

9/24/19

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.. 

9/23/19

Monday Constitutional.. Warm up with joint mobility, dynamic movement and foam roller.  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. 20 minutes of TGUs broken up into 5 minute segments with a 500 meter row chaser t0 make things interesting.  Throw in some more flexibility movements at the end, and call it a day.

4 Sets of 

5 Minutes of TGUs

500 Meter Row

splits, back bridges, head and hand stands, wall walks, and gymnastic movements

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

9/22/19

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a 5 part EMOM training session.  We will go through it 5 times for a total of 25 minutes.  We will incorporate Bodyweight, Bulgarian Bags, and Kettlebells.  So grease up the joints and lets get after it!!

EMOM for 5 Rounds

Minute 1 = 12 Buprees

Minute 2 = 20 Hand to Hand Swings

Minute 3 = 25 BW Squats

Minute 4 = 16 BB Arm Throws

Minute 5 = 10 Double Jerks 

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

9/21/19

Warm up today with joint mobility and dynamic movement.  Throw in a few yoga movements as well just for good measure. Slinging steel today.  Barbells if you have access to them and you are proficient in these movements. If not dumbbells or kettlebells are fine.  Just make sure you are using doubles.  Good explosive strength movements followed by conditioning with jump rope, wrestling, boxing and athletic movements.


10 total sets. So go through this sequence twice


5 reps kettlebell hang cleans
1 min shadow box
5 reps double kettlebell snatch
1 min jump rope 
5 reps back squat
1 min stance and motion or (high knees)
5 reps suit case dead lift
1 min lateral side to side box step ups
5 reps each side floor wipers
1 min jump rope

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

9/20/19

Much needed yoga class today.. Posterior chain assault this week.. Yoga with Lesley..

https://www.youtube.com/watch?v=bIRXL1Z9egs&list=PLEs9dX8UXFZqQV2pdHdp-EeAlMqB_0Ndf

Namaste... El Rey always.. 

9/19/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a power and endurance session using barbells.  It is essential that you keep your form.  Once your form breaks down, you have the potential for injury so be mindful.  Quality over speed...

3 rounds ( Rest 1 minute in between rounds)

25 FitBall or Medicine Ball smashes
50 Band curls
25 Hang cleans (Light/moderate weight)
25 Chain back extensions

3 sets

5 Chin ups
10 Barbell shoulder press
10 Barbell row

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

9/18/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell / bodyweight combo.  Multiple reps to work up a sweat and get the heart pumping.  Remember to always focus on form rather than speed.  Speedy reps tend to become lousy reps as you tire.

21-14-7 

2 Rounds

Two Handed Swing (Heavy)
Burpee
BB Clean & Front Squat
BB Snapdown
Push-Ups

3 Count Mountain Climbers

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

9/17/19

Warmup with joint mobility, dynamic movement and foam roller.  Today we we are going to hit a body weight EMOTM workout.  4 periods of  7 minutes with no rest in between. This is tough conditioning session.  To make it more interesting, you have to add 2 reps to each exercise after each minute.  For example : 1st minute 3 push ups.. next minute 5 push ups.. then 7.. etc..  So get rolled out and get ready to crush it.
 
Period #1
( Remember +2 after each minute)

3 Seal push-ups
6 sit-outs
5 squats

Period #2

5 Burpees

Period #3

10 split jumps
5 sit-ups

Period #4

10 gorilla jacks
5 push-ups

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

9/16/19

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.. 

9/15/19

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..

9/14/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a  strength circuit with double kettlebells.  The rep range will be just 3, so try to utilize a more challenging weight today.  Of course, never sacrifice form for speed.  Crappy reps = crappy results and possible injury.  Be mindful and get after it.

10 Sets
(Each ladder = 1 set)


3 Double Clean
3 Double Jerks
3 Double Front Squats
3 Double Swings

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

9/13/19

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

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

Namaste..  El Rey always.. 

9/12/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today, for something a bit different and fun, we are going to roll the dice.. Pick six bodyweight exercises and make each one correspond to a number on a die followed by 5 heavy kettlebell swings. 

For example : Roll a 6, perform 10 dips, perform 5 swings.. roll again.. etc.. etc..

20 minute time cap

5 Heavy kettlebell swings after each movement

10 Reps per roll

#1 Push-ups
#2 Sit-ups
#3 Jump Squats
#4 Sit-outs
#5 Burpees
#6 Dips

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

September 11, 2019

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 bodyweight conditioning movements for a strength and conditioning combo.  I love using bodyweight movements for sprints, it's a great way to raise the heart rate without actually running. :-)  We will be working explosive lifts, so after each sprint take a few minutes of recovery time.

 5x5s

Kettlebell Cleans / 20 second Fast Feet  
BB Spins / 20 second Split Jump
Kettlebell Lunges / 20 second Burpee
Dips / 20 second High Knees
Double Kettlebell Row / 20 second Jump Squat

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

9/10/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple training session.  There is only 1 movement, but the penalty for stopping could add up exponentially.  As always, make sure that you're be honest with yourself.  No sense, you're only cheating yourself if your form breaks down.  So, each time you have to stop, there will be a bodyweight  exercise penalty.

350 two handed swings
1st time you stop, the penalty is 2 burpees.  Add 2 for every other stop after the 1st.
For example stop #6 should be 12, stop #10 should be 20..

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

9/9/19

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..

9/8/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today is going to be a simple body weight blast.  Great if you are traveling or don't have access to your normal training facility. Make sure you're that you stay focused on form rather than speed.  Keep in mind that you are trying to push yourself for a strong finish time, no rest during this one..

10 rounds (no rest / for time)

10 push-ups
2 Burpees 
10 squats
2 Burpees
10 sit-outs
2 Burpees
10 sit-ups
2 Burpees
10 chest to bar
2 Burpees

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

9/7/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell / run or row training session. 10 minutes with the kettlebells bookended by 5 minutes of hard rowing or running (if you don't have access to a rower).  If you just can't stand running (like me) substitute jump rope and cardio calisthenics (burpees, ice skaters, box jumps, squat thrusts, jumping jacks, ski jumps etc..) So really the cardio segment is up to you.. 

5 Minutes Hard Cardio (your choice : run, row, bodyweight, etc..)

10 Minutes of Kettlebell Work. 1 Minute per arm for 10 minutes. 

Snatch / Press / Front Squat combo

5 Minutes Hard Cardio

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

9/6/19

Yoga with Sarah Beth.. Flexibility and soreness..

https://www.youtube.com/watch?v=pavRUoAT1FQ&t=28s

Namaste.. El Rey always.. 

9/5/19

Warmup with joint mobility, dynamic movement, and foam roller.  After yesterday's prodigious volume, we are going to hit a strength session today.  Simple and effective.  If you don't have a back/ham bench, no worries, do good morning bends instead with a Bulgarian Bag or a plate.  Short reps with a touch of conditioning.  Heavy weight.

5 rounds

5 Heavy Turkish get ups R
5 Heavy Turkish get ups L
10 chain back extensions
10 Fitball or MedBall slams

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

9/4/19

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit a simple multiple round training session.  Running, Rope Climbs, Kettlebells and body weight.  It is a crusher conditioner and all rope climbs do is get you strong as hell.  As always form and attention to detail over speed.

10 Rounds

50 yd run
1 rope climb
15 kettlebell swings
10 goblet squats
5 burpees

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

9/3/19

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... 

9/2/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength circuit with a touch of conditioning.  Have to get the heart pumping to simulate match conditions.  This helps keep the sweat going.  Make sure you're good and warm and hit it.

5 Rounds
6 Hex Bar Dead Lift
8 Chest to bar row
5 Box Jump
25 yard farmer's carry (heavy)
25 yard sled push (heavy)

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

9/1/19

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
BB Press
back extensions
box jumps

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

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