10/31/2020

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.. 

10/30/2020

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.. 

10/29/2020

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 Jump Squats
#4 Sit-outs
#5 Burpees
#6 Dips

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

10/28/2020

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.. 

10/27/2020

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
Bulgarian Bag Spins
10 Abdominal Movements (your choice) 

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

10/26/2020

Warm up with joint mobility and dynamic movement.  Today is going to be very simple.  1 exercise.  It is a full body workout and requires concentration, stamina, and strength.  Turkish get ups.
Simply set your timer and go.  I generally try and get as many reps as I can with 1 arm before switching to the other for the same amount of reps.  Then I go to single reps on each side alternating until the timer runs out.  15 minutes of TGUs may not seem like a long time, but believe me when you are 4 minutes in you will think otherwise.

Give it a go.

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

10/25/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag / Bodyweight combo.  I really like incorporating the Bulgarian Bag into any training session.  Probably because its my favorite training tool.  Get warmed up well and get ready to go.  This will be a primer for our annual Thanksgiving training session.


5 Rounds

20 spins L
5 pull-ups
20 spins R
5 chin-ups
20 presses
5 dips
20 snapdowns
5 feet to hands
20 upright row
5 seal push-ups
20 jump squat
5 full sit-ups

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

10/24/2020

Warm up with joint mobility, foam roller, and dynamic movement.  Simple jail style circuit today.  You won't need much space, just your kettlebells, a pull up bar and a little room.  So get warmed up and get after it..

20 minutes

AMRAP 

5 Burpees
10 Dips
20 Push-Ups
30 Leg Raises
40 Lunges 20L/20R
50 Swings
5 Pull-Ups 

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

10/23/2020

Yoga for flexibility with Lesley Fightmaster.

https://www.youtube.com/watch?v=i6iZTMVJAlY

Namaste.. El Rey always.. 

10/22/2020

Warm up with joint mobility, dynamic movement, and foam roller.  Simple 3 movement workout.  Make sure that you really hit the roller well.  We are going to do dead lifts, box jumps, and mountain climbers.  Dead lifts are essential for anyone that wants to build strength through the core, develop grip strength, put on muscle mass, and gain power through the hips.  So for explosive athletes, this is a must do.  Proper form is also paramount. 

10 sets

Rest 60-90 seconds in between sets

3-5 Dead Lifts
7 box jumps
30 mountain climbers

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

10/21/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 4 movement EMOTM training session.  5 Rounds to make it a total of 20 minutes of work.  Make sure you're getting your mobility movements in to avoid unnecessary injuries.  Have some fun and lets go!!

5 Rounds EMOTM

Minute 

# 1 20 Swings
#2 12 Burpees
#3 15 BB Jump Squats
# 4 6 Double Kettlebell Dead Snatch

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

10/20/2020

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to train with the BB.  An old school workout.  One of the originals.  The Jim Gruenwald 1000.  It is a brutal test of endurance, grip strength and mental toughness.  Each exercise is done to the rep range.

Reps
40-30-20-10

Spins (20L/20R, 15L/15R, 10L/10R, 5L/5R)
Snap downs
Good mornings bends
Torso twist
Jump squats
Shoulder press
Hammer curls
Push ups (hands on the bag or bag on your back)
Upright rows
Sit ups

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

10/19/2020

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.. 

10/18/20

Warmup with joint mobility, dynamic movement, and foam roller.  Today is Uncle John's and Tayler's birthday!!  Whats the best way to do a ton of burpees? Ladder sets!!  Plus a birthday bonus of everyone's favorite..  Sitouts and swings!!  Simple climb up the ladder.  Enjoy..

1-10

Jump Squats
Chest to Bar 
Rows
Burpees

2-4-6-8-10-12-14-16-18-20

2 Hand Swing
Sit-outs

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

10/17/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a multiple round strength and conditioning circuit.  It'll get your heart pumping and your muscles pumped.  Full body go, so get a good warmup and get after it..

10 Rounds

5 baseball pull-ups
5 double kettlebell cleans
5 burpee broad jumps
10 heavy lunge 5L/5R
5 dips
10 ab wheel

rest as needed in between rounds 

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

10/16/2020

Yoga.. Yin with Lesley.. 

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

Namaste..  El Rey always.. 

10/15/2020

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 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.. 

10/14/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag Tabata circuit.  This will prove to be another level of misery as it pertains to training.. ;-), but alas we will persevere through adversity and come out stronger healthier and mentally tougher than before.  Enjoy

20 seconds on / 10 seconds off
8 sets

Spin / Arm throw combo
Split jumps
Clean and front squat
Press
Snapdown

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

10/13/2020

Warm up with joint mobility and dynamic movement.. Today meat grinder.  3 sets where 1 exercise is featured. Swings, squats, and presses mixed in with cleans and snatches in a brutal 7-8 minute non stop single arm kettlebell set.  http://www.youtube.com/watch?v=vN6MVmiPugY&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=47&feature=plcp This link is the clean and front squat section of the meat grinder..  

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

10/12/2020

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a kettlebell chipper.  Each exercise will be performed 50-40-30-20-10 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 3-4 movements and get after it.  As always, never sacrifice form for speed.  If you need to stop and take a break, do so..

50-40-30-20-10

Kettlebell swings
Bodyweight Squats 
Flutter Kicks 

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

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

10/11/2020

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.. 

10/10/2020

 Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength set with a conditioning chaser.  If you don't have access to a medicine ball or fit ball, you can substitute burpees or sprints. Simple 5x5 kettlebell complex followed by med/fitball slams.

5 Rounds

5 Double Clean / Front Squat / Jerk Combo

10 FitBall Slams / Duck Unders 

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

10/9/2020

Yoga flexibility flow.. 

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

Namaste.. El Rey always.. 

10/8/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today the kitchen sink circuit.  We are going to hit the Bulgarian bag, kettlebells, ab wheel, bodyweight, clubbell, barbells and ropes.  You mix them all together and you get a great training session.  Lots of conditioning with the ropes and great grip and functional strength with the sled, box jumps, Bulgarian Bag, clubs, bells, barbells and your own bodyweight.  Get after it..

30 seconds on / 10 seconds off
Ropes
Bulgarian Bags
Barbells
Clubbells
Kettlebells
Bodyweight
Ab wheels
Sled
Box jumps

You decide your exercises.  Make sure you have a good balance of push/pull/explosive movements.

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

10/7/2020

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.. 

10/6/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some hills with kettlebells, body weight, and plates.  Should be an interesting combo.  Pairing up hill sprints and strength training work is like peanut butter and jelly.  Get a good warmup and get after it..

10 rounds

Hill sprint 30 yds.
20 reps of your choice of kettlebells, body weight, or plate

5 rope climbs
Max pull ups
Max chin ups

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

10/5/2020

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

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

10/4/2020

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.. 

10/3/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to utilize the Bulgarian Bag in a timed circuit format.  30 second bursts of 6 movements non stop.  It's 3 minutes of pushing as hard as you can in each exercise.  This is a tremendous way to build up grip strength, stamina, and most importantly mental fortitude.

Alternate between periods 1 & 2.   4 rounds of each period of exercises:

30 seconds per exercise X 6 = 3 Minutes of non stop movement
Rest 30 - 45 seconds in between periods

Period #1

Press
Upright Row
Push-ups (on the bag)
Hammer Curl
Lunge L
Lunge R

Period #2

Spins L
Spins R
Tricep Extension
Good Morning
Snap downs
Power Cleans

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

10/20/2020

 Yoga / Pilates combo with Nicole...

https://www.youtube.com/watch?v=ljtJM15YxXs

                                                                      Namaste..  El Rey always.. 

10/1/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old school strength training session.  5x5 heavier as you go up in sets.  Rep range remains the same.  This is a great you go / I go session. You can utilize your partner to push you and make gains.. The bodyweight or single kettlebell suggestions are in parenthesis.  Get 'er done..


5x5

T-Bar Rows (kettlebell, dumbbell, or bodyweight row)
Ukrainian Dead Lift (one legged deadlift)
Box Jumps (tuck jumps)
Zercher squats (bodyweight squat)
Pull-ups  (door jam rows or reverse push-ups)
Seated shoulder press (push-ups or handstand push-ups)

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