8/31/2020

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..

8/30/2020

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit a body weight blast.  An AMRAP session.  Focus on quality reps, not speed.  It is going to be short reps and just a few exercises, but we'll hit the whole body and get some quality mental and physical conditioning.  Try not to be a clock watcher... I know that its hard sometimes.. but that's when we have to dig inside and just say, "It's just 20 minutes.. I can do anything for 20 minutes.."  Be focused and get after it!!

20 minutes AMRAP

10 BB Clean and Front Squat 
10 Sledge Smash
10 Spin / Arm Throw Combo
5 BB Burpees
1 Ladder Sprint

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

8/29/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and conditioning workout.  This will be more toward the conditioning side, and the strength will be a nice by product of the training session.  So make sure that you're good and warmed up and hit it hard today. 2 phases today.. Every minute on the minute and max rounds in a period.  Should be a good session today. Get after it.


Period 1
You Go / I Go Max rounds in 15 minutes
(Take rest as needed... Moderate weight.. :-) )
1 double swing
2 double cleans
3 double jerks

Period 2
Every Minute on the Minute
15 minutes

6 machine gun cleans 3L/3R
10 BB spins
5 push ups

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

8/28/2020

Yoga with Adriene.. Stress relief!!

https://www.youtube.com/watch?v=_zbtKeeAa-Y

Namaste.. El Rey always.. 

8/27/2020

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..  

8/26/2020

Warm up with joint mobility and dynamic movement.  Add a few extra minutes of calisthenics as well to get your sweat going.  Kettlebell training today.. Strength and endurance packed into one challenging workout.  Complete each exercise before moving on to the next one.  Try and go as quickly as possible without sacrificing form.


50 swings
50 goblet cossack squat
50 squat thrusts
50 snatch
50 sumo squat / upright row
50 vee-ups

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

8/25/2020

Warm up with joint mobility, dynamic movement, and foam roller.  Today is very simple.  Right out of the USMC PT book.  All you need is a little time, and a pull up bar.  This is a pretty difficult challenge.  It might not seem like much at first, but 4 sets in you will start to wonder.  Of course, you will forge ahead until the work is completed.  Warm up those shoulders, lats, and legs..

5 sets of :

20 pull ups
40 push ups
60 squats 

OR 

10 sets of :

10 pull ups
20 push ups
30 squats

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

8/24/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT interval training.  The twist is what exercises we will do will be drawn from the grab bag.  One thing is certain, ropes will be included.  It is a fun way to mix things up.  Write down several different exercises body weight, kettlebell, running, or barbell, and put them into a bag.  Pick a couple out, and you have your circuit. You can make your intervals as long or as short as you would like.  We are going to go with a 2:1 ratio of work to rest.  Pick 5 exercises (including ropes) out of the bag for 5 rounds of 30 seconds on 15 seconds to switch stations.  Have fun with it.

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

8/23/2020

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 BB Split Jump Lunge / Press Combo 
#4 BB Spins
#5  BB Squats
#6 BB Snapdowns

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

8/22/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate some animal movements with some kettlebell movements for a fun and different training session.  This will be a full body session that will push our strength and muscular endurance.  It will also help with mobility and flexibility. 

5 Rounds

Single Arm Kettlebell Movements / Animal Movement Combos

10 Clean and Jerk L/R   / 10 yd Bear Crawl
10 Goblet Squat / 10 yd Duck Walk
10 Hand to Hand Swing / 10 yd Bunny Hop
10 Dead Clean and Reverse Rack Lunge / 10 yd Alligator walks 

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

8/21/2020

Yoga with Adriene..  Total Body - Deep Stretch..

https://www.youtube.com/watch?v=GLy2rYHwUqY&t=5s

Namaste.. El Rey always.. 

8/20/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old school kettlebell strength and conditioning training session.  Short 30 second bursts with 10 second breaks in a tough and challenging interval workout.  Get a good warmup and get after it.

5 rounds

30 seconds on / 10 seconds off

Sumo / upright row
Thruster L
Thruster R
2 Handed swing
Goblet squat
Hi-Pull L
Hi-Pull R
Press L
Press R
Squat Thrust 

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

8/19/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and endurance circuit.  If you don't have equipment, there will be bodyweight substitutes.  Focus on the training.  Work to continue to stay positive and utilize this training  time to maximize your results.

4 Rounds

Row, Run or Bike Max distance in 5 minutes

25 Kettlebell Goblet or Bodyweight Squats

25 Hand Release Push-Ups

25 Kettlebell Swings (No kettlebell? Use a dumbbell or go low tech and use water bottles in a  gym bag)

25 BB Snapdowns (No BB? The motion is very similar to a snatch so utilize your gym bag with water bottles, a medicine ball, plate, or dumbell)

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

8/18/2020

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a bodyweight chipper.  Each exercise will be performed 30-20-10 reps.  So tons of volume today.  Don't worry, no burpees ;-).. This is a fast efficient way to get a ton of work completed in short amount of time.  Pick 5-6 movements and get after it.  As always, never sacrifice form for speed.  If you need to stop and take a break, do so..

Down then Up... 

30-20-10
10-20-30


In and Out Squats https://www.youtube.com/watch?v=ZAK9zuAmEgM
SEAL Push-ups 
Side to Side Lunge  
Flutter Kicks
Walkouts 
Tripod Extension https://www.youtube.com/watch?v=IXHdlfbJrSM 

Extra : Row, Run, or Bike for meters, miles or time..  

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

8/17/2020

Warm up with joint mobility, dynamic movement and foam roller.  Simple sequence today.  Row 2000 meters.. 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. 15-20 minutes with no rest usually gets it done.  Row 2000 meters, Throw in some more flexibility movements at the end, and call it a day.

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

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

8/16/2020

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 Jerks (Moderate Weight)
10 Double See Saw Row

Step Ups
30 Second OH Static Hold
Row or Run  400m

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

8/15/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a workout that a buddy of mine gave me from his Crossfit group.  You will need a timer.  You simply set the clock for 1 minute, and then perform a series of exercises.  If you complete the exercises before the 1 minute elapses, then you get to rest.  Get ready, because when the minute timer buzzes you are off and going again.  Essentially, it pays to be a winner.  Once again, do not sacrifice speed for form..  We will put a FIST stamp on this by using the BB.

Every minute on the minute for 15 minutes

5 BB Thruster 
5 BB Hi-Pulls
5 BB Snap Downs

Gut exercises, handstand holds, back bridges..

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

8/14/2020

Energizing total body yoga flow with Lesley Fightmaster.

https://www.youtube.com/watch?v=KhUhF-aQsHw

Namaste.. El Rey always.. 

8/13/2020

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 two water bottles or 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.. 

8/12/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Wood chipper.  5 sets.. Kettlebell single arm movements and Bulgarian Bag combos.  This will help you continue to fine tune each movement.  Always looking for improvement.  Simple, but effective.  Take rest needed, but don't exceed 2 minutes.

5 Sets

10 Heavy One Arm Swings 5L/5R
20 Spins 10 L/R
10 Heavy Cleans 5L/5R
20 Arm Throws 10 L/R
10 Heavy Jerks 5L/5R
20 Snap Downs
10 Heavy Snatch 5L/5R

4 - 30 second battling rope conditioning periods..   

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

8/11/2020

 Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Farmer's Carry circuit. Great full body go and great muscular endurance and strength builder.  The Farmer's carry pretty much hits your entire body and helps to build all of those stabilizers. So get ready to get sweaty.. 

10 Rounds

25 yard farmer's carry

10 swings

5 burpees

10 jumps squats 

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

8/10/2020

Warmup with joint mobility, dynamic movement, and foam roller. Simple workout today. Full body training session. Mental test as well. Take rest ad needed in between sets. Do not exceed 2 minutes. Also make sure that if you use kettlebells that they are safe and secure and don't wobble over on you. Stay safe.

100 man makers

http://m.youtube.com/watch?v=gczI5sINn9U

Cool down, have a nice day.

8/9/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the hill.  A mix of hill sprints and kettlebell exercises with a rope climb / calisthenic finisher.  This is a great mental test as well as a great conditioning training session.  Your kettlebell movements are actually active recovery from the sprint.  Get loose and get after it today..

10 rounds

30 yard hill sprint
2 windmill L
2 windmill R
5 kettlebell snatch L
5 kettlebell snatch R

5 rounds

rope climb
10 clap push-ups
10 toes to bar

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

8/8/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 30 minute no rest endurance circuit.  You can either Row, if you don't have access to a rower, Run with a quick kettlebell, bodyweight, and Bulgarian bag circuit thrown in for good measure.  Try and get max rounds.  As always never sacrifice good form for speed.. Crappy form = crappy results and possible injury.. If you need a quick breather, take it.. Just don't quit.

Max Rounds in 30 Minutes

Row 500M or Run 400M

10 Bulgarian Bag Spins

10 Kettlebell Swings

10 Push-Ups

10 Kettlebell Single Jerks (5L/5R)

10 Bulgarian Bag Reverse Lunge

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

8/7/2020

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.. 

8/6/2020

Warm up with joint mobility and dynamic movement.  Very simple body weight workout today.  All you need is yourself, a stop watch, an ab wheel, and a pull up bar.  These challenges are all done for time.  If you feel your form breaking down, stop, catch your breath and try and keep going.  It is perfectly acceptable to do this.  It is you against the clock.  This will create a bench mark time to shoot for when we do this challenge again in the future.

For time:
100 burpees
rest 1-2 minutes
100 jump squats
rest 1-2 minutes
50 ab wheel

rest 1-2 minutes

50 chin-ups

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

8/5/2020

Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a simple training session.  It will be a full body go from head to toe.. If you don't have access to a rope, substitute pull ups or chin ups.  If you don't have access to a plate, use a dumbbell or kettlebell.  Find a way.. 

10 Rounds

1 Rope Climb

10 Plate Thrusters

10 Push-ups

10 Sit-ups

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

8/4/2020

Warmup with joint mobility, dynamic movement and foam roller. Today we have a nice strength/endurance workout using the Bulgarian Bag... So warm up those hips, shoulders, legs, and lower back with joint mobility and 5-10 minutes of calisthenics and balance drills. 

We are going to hit the whole body with 5 exercises 20 reps each. 5 rounds = 500 reps

Snap downs
Good morning forward bends
Lunges 10L/10R
Presses
Spins 10L/10R

3 minute BB burpee challenge

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

8/3/2020

Warm up with joint mobility and dynamic movement.  Today we will tackle an old stand by workout.  The 2 minute drill.  It is a great strength and endurance go.  Simple pick 5 kettlebell exercises, and perform each one for 2 minutes. Take a short rest and hit it again. Great fat burner, great endurance builder, and great mental exercise.

Work 2 minutes
Rest 30-45 seconds

Hi-pulls
Presses
Front squats
Figure 8 / Static holds
Snatch

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

8/2/2020

Warmup with joint mobility, dynamic movement, and foam roller.  First we row, bike, or run.. Then, we are going to hit tabata style couplets.  2 exercises, alternated 8 sets.. i.e.  swings and pushups.. Do one interval of swings then one interval of pushups after the 10 second break.  Finally row, bike or run.. So choose your movements wisely and get after it!!

Row 1,000M (Keep split time as low as possible), bike 5 Miles, or run 1 Mile
20 seconds on 10 seconds off

Push-ups
Heavy swings

Feet to hands
Jerks

Snatch
Split jumps

Goblet squats
Sit-ots

Row 1,000M, bike 5 Miles, or run 1 Mile

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

8/1/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a great strength and condition session.  A nice FIST kitchen sink day.. It will entail full body, full range of motion movements with a conditioning chaser.  Great test. Push yourself.

5 Rounds

7 double kettllebell dead clean & jerk
7 pull-ups or chin ups
10 bulgarian bag swing squats (donut swings) 
7 double kettlebell snatch
100 jump ropes

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