11/30/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a double kettlebell flow / bodyweight session.  We will work through each movement on its own, and then put them all together for multiple reps.  Should be a great full body training session.

Go through each movement for 1 Round of  30/10.  

Then put them all together for 5 - 3 minute sets (one rep flows into the next) Swing/Snatch/Thruster/Push-up/Squat Thrust/Split Jump Flow.. 30 seconds rest in between sets.. 

30 seconds on / 10 seconds off

Double Kettlebell Swing
Double Kettlebell Snatch
Double Kettlebell Thruster
Any Push Up Variation you like
Squat Thrust / Split Jump Combo

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

11/29/19

Yoga.. Yin with Lesley.. 

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

Namaste..  El Rey always.. 

11/28/19

Happy Thanksgiving!!! Today we work, and then we feast!! Fun, Family, Food, and Football.  It's going to be a great day.. Think about 1 thing that you are thankful for this year, and focus on that during today's training session.  We are going to hit a Bulgarian Bag / Kettlebell team session.  Since historians can't really pinpoint when the first Thanksgiving Day was, we'll wing it. 


100
Single Clean and Jerks /
BB Snap Downs

100
Single Arm Row /
BB Hi-Pull 

100 
Reverse Lunge/ 
BB Front Squats

100 
Single Arm Swings /
BB Spins

21
BB Burpees

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

11/27/19

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...

11/26/19

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 = 20 Sit-Outs

Minute 2 = 20 Hi-Pulls

Minute 3 = 25 BW Jump Squats

Minute 4 = 20 BB Spins

Minute 5 = 10 Double Snatch 

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

11/25/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some TGUs in circuit form.  Heavy bell, so short reps, mixed with a few other movements to get a full body strength and conditioning blast.  I love the Turkish Get Up because it incorporates every part of your body as well as your mind.  You've gotta concentrate.  Enjoy..

10 rounds

2 TGUs L
2 TGUs R
5 pull ups
50 jump ropes
30 second Airdyne bike sprint or 25 yard sprint

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

11/24/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 4 movement, tabata style training session.  Complete each movement in the circuit 8 times with a 30 second on / 10 second off time sequence.  Multiple combo movements just to keep things interesting. It is just over 21 minutes of training with a 3-1 work to rest ratio.. Good Reps.. Get after it.. 

8 Rounds of 30 seconds on / 10 seconds off 

Hi Pull / Catch / Squat
Squat Thrust / Bent Over Row
Swing / Clean / Rotational Press L
Swing / Clean / Rotational Press R

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

11/23/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a single kettlebell training session. All you need is a single kettlebell.  2 minutes of work broken down into 30 second intervals with 30 seconds rest to follow.  Get your timer set and get after it.

2 Minutes on / 30 seconds off
Each interval is 30 seconds

Set 1
Hand to Hand Bent Over Row
Single Arm Dead Clean

Set 2
Hi-Pull
Front Squat

Set 3
Alternating Dead Snatch / Press Combo
Close Grip Push-Ups

Set 4
Put it all together for a massive flow.. All singles

Hand to Hand Row / Single Arm Dead Clean / Hi-Pull / Front Squat / Dead Snatch / Press / Push-up Flow for 3 minutes.

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

11/22/19

Fightmaster yoga for the hips.. 

https://www.youtube.com/watch?v=r3akLLrk0Cc&t=446s

Namaste... El Rey always

11/21/19

Simple training session today.  Row, ride or run a specific distance as quickly and efficiently as possible.  I have chosen to row 10,000 meters.  If you don't have access to a rower.. Hit the pavement or a bike.  10,ooo meters is roughly 6.2 miles.  Get after it.. 

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

11/20/19

Warm up with joint mobility, foam roller, and dynamic movement.  Simple work out today.  Double thrusters with a sit out chaser.  Start from the floor and stationary clean them to the rack, then squat, and in one fluid motion drive and press them.. Repeat.. Perfect partner training session.  Take rest as needed.

100 reps

10 sets of 10 Reps 

Double Kettlebell Thruster / Sit Out Combo

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

11/19/19

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.

11/18/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight blast.   8 exercises in a circuit format on the clock.  Push yourself through each movement, and maximize reps.  After a hard day of weight training, bodyweight days are a perfect compliment, and help work all of the little stabilizers that are missed when you hit the big muscle groups..

20 seconds on / 10 seconds off

Gorilla Jacks
SEAL Push-ups
Squat / Karate Kick combo
Sit-outs
Plank elbow to knees
Speed skaters
Pike push-up https://www.youtube.com/watch?v=sposDXWEB0A
Seated knee tucks (abs)

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

11/17/19

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.. 

11/16/19

Warm up with joint mobility and dynamic movement.  Today we are going to hit the legs and also get our heartbeat going.  Mixed together will be small circuits for strength, explosiveness, and endurance.  Make sure you are hitting your foam rollers and doing a really good dynamic warm up prior to beginning. Here we go..


Set 1

5x5 Log front squats
20 split jumps
100 jump rope skips

Set 2

5x5 Weighted back extensions
20 ski jumps
100 jump rope skips

Set 3

5x5 Ukrainian dead lift w/ kettlebell
10 heavy BB dead snatch
100 jump rope skips 

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

11/15/19

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

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

Namaste.. El Rey always.. 

11/14/19

Warm up with joint mobility and dynamic movement.  Killer combo week continues.... Alternating exercises today in 30 second intervals with 10 seconds change time.  This is a great conditioning work out.

6 Rounds (total of 24 minutes of work time)

Fitball swing squats / ab wheel

Box jumps / push ups

Fitball smashes / back extension

Fitball spins / dips

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

11/13/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell / Bulgarian Bag superset training session.  Full body tilt that will get your heart and sweat going.  Work to be efficient, explosive, and strong through these movements.  Your grip will be taxed by the end of the time limit. 24 minutes is 4 full international wrestling matches. So push yourself.

Max Rounds in 24 minutes

10 Snatch L/R
10 Spins L/R

10 Clean and Jerk L/R
10 Snap downs

10 Goblet Squat
20 steps of BB Lunge

Cool down, have a nice day.. 

11/12/19

Warm up with joint mobility, foam roller, and dynamic movement. Today we are going to do a simple bodyweight circuit. This is the type of workout that you can do anywhere. No equipment is necessary. Full body workout. No rest..

5 rounds

20 push ups
20 squats
20 - 3 count mountain climbers
20 full body crunch
20 bench dips

Extra: work on hand stand push ups

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

11/11/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit two "On the Clock" segments. 20 minutes to get your heart pumping and muscles flaring.  The first is a 10 minute EMOTM couplet with swings and goblet squats.  The second is a 10 minute AMRAP.   Both will push you and get the blood flowing. Thank you Veterans.

10 Minute EMOTM
20 Swings (Odd)
15 Goblet Squats (Even)

10 Minute AMRAP

5 Jerk L
5 Jerk R
10 Sit-Up
5 Row L
5 Row R
10 Split Jump

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

11/10/19

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.. 

11/9/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell strength and conditioning grinder.  Lots of volume for a full body crusher.  You will need two kettlebells.  Be sure to get a good warmup prior.  This is a posterior chain and hip crusher.   Below is a link to an awesome and simple hip opening sequence from Dr. Andreo Spina.

https://www.onnit.com/academy/increase-hip-mobility/

Take rest as needed in between sets.

5 Rounds

10 Double Alternating Lunges
10 See-Saw Chest Press
10 Burpee SCDL Combos
10 Double Jerks
10 Single Arm Windmills 5L/5R
10 Hand to Hand Swings

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

11/8/19

Yoga with Lesley Fightmaster..  Yoga for gratitude..

https://www.youtube.com/watch?v=xlF3hpRGLfM

Namaste... El Rey always.. 

11/7/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper.  One round up and down with a burpee chaser after each exercise.  Kettlebell, bodyweight, and Bulgarian Bag kitchen sink... 50 down to 10 back up to 50.  Simple and effective.  Get after it.

50 single arm swing 25L/25R
5 burpee
40 spins
5 burped
30 sumo squat / upright row
5 burpee
20 push-ups
5 burpee
10 BB front raise squat
5 burpee
20 push-ups
5 burpee
30 sumo squat / upright row
5 burpee
40 spins
5 burpee
50 single arm swing 25L/25R

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

11/6/19

Warm up with joint mobility and dynamic movement.  Today is a strength and conditioning combo. 1 exercise, but very challenging. Make sure that you have proper bases on your kettlebells to do this.  If you don't, place your hand on the ground or use a step to balance yourself. http://www.youtube.com/watch?v=BfrJ7ULXkBM

You can add the renegade row also if you want.

5 sets of 10
Man makers
Full sit-ups
Take a minute break in between

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

11/5/19

Happy Birthday Garrett!! Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate workout.  All that is needed is a 25-35-45 pound plate.  If you don't have access to a plate, use a kettlebell or dumbbell.  We are going to mix in timed sets along with sets of reps to mix it up a bit today.  Enjoy..


Round 1
Tabata style 8 rounds 20 seconds on / 10 seconds off 

Squat
Halo
Press
Clean & Jerk
Axe Chops

Round 2
3 Rounds of : 
15 Reps of each

Trunk Twists
Upright Row
Bent Over Row
Triple Crush
OH Squat
    

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

11/4/19

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..

11/3/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate kettlebells and bodyweight movements in a multi-round format.  It has been my experience that this is a great way to pack a ton of volume into a short period of time.  Get ready to sweat and get after it today!!

 As many rounds as possible in 20 minutes.. Rest when you need to rest.

10 swings L/R
5 squat thrust
10 clean and front squat L/R
5 jump squat
10 snatch L/R
5 walkouts
10 hi-pulls L/R
5 SEAL push-ups
10 Russian twist L/R
5 full body crunch 

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

11/2/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a FitBall and Battling Ropes combo.  Several sets of 1 FitBall movement followed by a turn with the ropes.  This is a great core/grip/endurance/strength training session.  Very simple in design.  Use your timer and work for 20 seconds and rest for 10 seconds.  Similar to a tabata protocol, but it is an effective way to work with a large group and get tons of reps.

Ropes
Spins
Arm Throws
Swing Squat
FitBall Smash
Snap Downs

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

11/1/19

Yoga with Candace.. Olympic lifting hip opener..

https://www.youtube.com/watch?v=kw4hwGgxt5Y

Namaste.. El Rey always..