10/31/19

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.. 

10/30/19

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 (Racked)
5 Burpees

20 BB Snapdowns 
25 yard KB Farmer's Carry (Overhead)
5 Burpees

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

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

10/29/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to go up and down the ladder.  Choose a series of movements and begin with 1 rep of each and work to 10 reps of each and then back down to 1.  Take rest as needed, but try and power through the whole set.  This is a great strength and conditioning combination.

Ladders

1 to 10
10 to 1

suit case deadlift (moderate weight)
bent over row
push up
double jerks (moderate weight)
squat thrust

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

10/28/19

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..

10/27/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix bags, bodyweight, and bells for an EMOTM training session.  Multiple movements from head to toe get a fun full body session.  Set your timer and get after it!!  The harder you work, the more rest you get! ;-)

EMOTM for 5 Rounds

Minute 1 : 20 BB Spins
                    5 Jump Squats

Minute 2 : 10 KB Bent Over Row / Clean Combo (5L/5R)

Minute 3 : 10 Shoulder Tap Push-ups
                     6 Split Jumps

Minute 4 : 5 Hi-pull / Catch / Goblet Squat
                    6 Sit-outs

Minute 5 : 20 BB Arm Throw 

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

10/26/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight / kettlebell training session.  5 exercises of 10 reps of each bodyweight movement followed by a timed set of a kettlebell movement. Should be some fun. Good way to get the blood pumping and the sweat flowing.  So for example, go through the bodyweight circuit, and then 90 seconds of swings. Round 2 would be the same bodyweight circuit followed by 90 seconds of hi-pulls, and so on for 5 sets..

5 Rounds

Push-ups
Table Top Toe Grabs
Squats
Buzz Saw Planks
Burpees

45 seconds R (Swing, Hi-pull, Snatch, Clean & Jerk, Front Squat)
45 seconds L (Swing, Hi-pull, Snatch, Clean & Jerk, Front Squat)

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

10/25/19

One of my all time favorite yoga sessions.. Yoga for Jiu Jitsu with Prof. Flavio Almeida.. Lesley Fightmaster..

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

Namaste.. El Rey always.. 

10/24/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work the kettlebell swing.  6 Minute Circuit today - 45 seconds of work / 15 seconds of rest.  Make sure that you are good and warmed up today.  There will be small "extra" conditioning element as well.  Get 'er done today.

4 Rounds

45 seconds on / 15 seconds off 

Hi-Pull L

Hi-Pull R
2 handed swings
Squat Thrust / Sit-Out Combos 
Hi-Pull / Catch / Squat
Sit-Ups

Extra mobility / flexibility / strength work:

hand stands, back bridges, and splits 

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

10/23/19

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.. 

10/22/19

Warm up with joint mobility and dynamic movement.  Today we are going to be mixing a work set with a static set.  30 seconds of each.  The static set forces your body to deal with time under tension.  This will force all of those "stabilizers" to really work over time and it will increase your over all strength.

Go through each twice.

1 minute break in between sets.

30 work/30 static

Swing left / rack
Swing right / rack
Goblet squat / goblet squat hold
Bottom up press holding horns / b.u.p. hold

Snatch left / over head hold
Snatch right / over head hold
Russian twist / V hold
Triple crush / half curl position hold

Cool down, have a nice day.

10/21/19

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 hands anyhow 

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

10/20/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an AMRAP workout for 20 minutes.  This is a simple and effective go.. 3-5 movements short intense reps, rest, & repeat.. Its tougher than you think.. So choose wisely, but push yourself.  Get after it..

AMRAP
(20 minutes) 

2 Double Cleans 
4 Double Jerks
6 Double Front Squats
8 Sit-ups
10 Push-ups

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

10/19/19

Warrmup 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..

10/18/19

Birthday Burpees for Uncle John!! Then.. Yoga.. Yin with Lesley.. 

https://www.youtube.com/watch?v=zKuYhZqDmx4

Namaste..  El Rey always.. 

10/17/19

Warmup with joint mobility, dynamic movement, and foam roller.  Simple today.  Push your cardio up a notch with run/sprint intervals, ride/sprint or row/sprint intervals.  15 Seconds all out effort and recover for 45 seconds.  Great way to get a strong training session when you're pressed for time.  Add a quick calisthenic circuit at the end and call it a day.

15 Rounds of 15 seconds sprint / 45 seconds recovery (no rest, keep moving continuously)
Run, Bike, or Row (you choose)

5 Rounds
10 Push ups
5 Pull ups
10 Sit ups
5 Dips
10 Squats

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

10/16/19

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.. 

10/15/19

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

10/14/19

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 push-ups
6 sit-outs
5 squats

Period #2

5 Burpees

Period #3

10 split jumps
10 crunch

Period #4

10 gorilla jacks
5 push-ups

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

10/13/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 30 /10 interval HIIT session.  Lots of movement, lots of volume, and lots of sweat.  Great way to keep your training sessions interesting and great way to hit the whole body in a compressed amount of time.  Enjoy!!

5 Rounds = 20 minutes

30 seconds on / 10 seconds off

Farmer's carry
Squat jacks
BB Spin
Renegade Rows
Sledge Smash
Med Ball Shoulders

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

10/12/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5 round circuit utilizing kettlebells, bodyweight, and Bulgarian Bags. The weather is turning, so make sure that you're giving your joint mobility a little extra time.. 5 Rounds of multiple movements for a full body go.. Get some!!

5 Rounds

5 Heavy SCDL
10 Kettlebell Jump Squats
10 BB Snapdowns
10 Double Kettlebell Jerks
10 Arm Throws 5L/5R
50 Jump Ropes

Extra: 2 minutes of alternating med ball over the shoulder and med ball slams

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

10/11/19

Yoga with Esther..  Great bridge sequence.. Tough but feels great..

http://www.youtube.com/watch?v=lvCiVsER-Cs

Namaste.. El Rey always.. 

10/10/19

Warm up with joint mobility, foam roller, and dynamic movement.  Today is a super simple workout.  Just two movements. Turkish get ups and suit case dead lifts.  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 SCDL

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

10/9/19

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:

Spin L / Spin R
Snap Down
Clean and Front Squat
Press
Over Head Squat

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

10/8/19

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. If not dumbbells or kettlebells are fine.  Just make sure you are using doubles.  Good explosive strength movements followed by conditioning with jump rope.


10 total sets. So go through this sequence twice


5 reps heavy double kettlebell cleans
30 seconds jump rope 
5 reps double kettlebell snatch
45 seconds jump rope 
5 reps back squat
1 min jump rope 
5 reps dead lift
45 seconds jump rope 
5 reps each side floor wipers
30 seconds jump rope

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

10/7/19

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do the meat grinder.  Chalk up your hands and choose the appropriate weight.  Get the posterior chain nice a ready to go.  This workout is broken up into 3 segments. Upper, lower, and full body segments. 5-8 reps max on each movement, and keep pushing. This is done with 1 kettlebell, and done in succession with no rest until you reach the final movement of the set.


 5-8 reps. All exercises are for L/R

Set 1                                              
swings                                             
clean and press                
swings
clean and front squat
swing
upright row
swing
snatch
swing

Set 2
clean and press
swing
clean and press
clean and front squat
clean and press
upright row
clean and press
snatch
clean and press

Set 3
clean and front squat
swing
clean and front squat
clean and press
clean and front squat
upright row
clean and front squat
snatch
clean and front squat

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

10/6/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a high volume and high intensity training session.  The best bang for your buck two movement exercises when put together form an unbeatable full body combo.  The kettlebell clean and jerk.  You work most major muscle groups in your whole body from your traps to your toes.  This is a great you go / I go sequence as well.  If you don't have a partner, take sufficient rest in between sets.

Double Long Cycle Clean and Jerks

Reps: 
1-3-5-7-9-11-13-15-13-11-9-7-5-3-1 

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

10/5/19

Warmup with joint mobility, dynamic movement, foam roller.  Today we are going hit a chipper.  One long round of multiple exercises with tons of volume.  This is a great strength and conditioning go.  Focus getting the most out of each rep.  Your improvement is directly related to your effort.  So get after it.  Leave it all in the gym so the game, competition, match, or test is easy... Crush it today!!!

1 Round

100 Kettlebell Lunges (50 L / 50 R)
10 Triple Crush
90 Swings
20 Full Sit-Ups
80 Rows (40R / 40L)
30 Push-Ups
70 Mountain Climbers
40 Single Kettlebell Cleans (20L/20R)  
60 Sumo / Upright row
50 Snatch (25L / 25R)

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

10/4/19

Yoga with Sarah...


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

Namaste.. El Rey always.. 

10/3/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we're going to hit Randy Couture's grappling circuit.  It emphasizes form and utilizing a manageable weight that you can get all of your reps.  It is 8 exercises of 8 reps each for 6 sets.  Take 60 seconds rest in between sets.  Click the link below for a video demonstration.

6 rounds of 8 reps per exercise

Take 60 seconds rest in between each round 

1. Bent over row            
2. Upright row           
3. Military press
4. Good morning
5. Split squat (left)
6. Split squat (right)
7. Squat and push press
8. Stiff legged deadlift

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

 

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

10/2/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell circuit.  5 reps and 5 different movements all as a part of one set.  This will mix together strength, conditioning and endurance.  As always, focus on quality reps, NOT speed.  Slow is smooth and smooth is fast... ;-).. Try to get through it with as little rest as possible.

10 Rounds

(Short reps maybe try a challenging weight)

5 Clean L
5 Snatch L
5 Hi Pull / Catch / Squat 
5 Clean R
5 Snatch R

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