3/31/2021

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 Hip Lift
Side Plank Hip Lift
Kettlebell Front Squat
Squat Thrust
V-Ups
Kettlebell Halos L/R
Sit-Outs
Alternating Dead Kettlebell Snatch L/R

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

3/30/2021

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.. 

3/29/2021

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a slow controlled series of movements that hits the whole body.  Turkish get ups.  We're going to keep it super simple.  Just set the timer and go. One suggestion, try and do multiple reps with the same arm.  This will help stability, strength, stamina and mobility in the shoulders.

Your call on time.. 10-15-20 minutes.. Its up to you..
Use an appropriate weight for multiple reps for an extended period of time.

1500 M row or 1 mile run for a bit of extra conditioning.

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

3/28/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a ladder training session.  We will be utilizing a rowing machine.  If you don't have access to a rowing machine, use a stationary bike, elliptical, or just run.  There is always a way if you are willing.. Get after it.

Row 250M
25 Push-ups
20 BB Lunge 10L/10R
15 BB Snapdowns
10 BB Spins
5 Burpee

Row 500M
(Circuit above)
Row 750M
(Circuit above)
Row 1000M
(Circuit above)

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

3/27/2021

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..

3/26/2021

Yoga with Nicole..

https://www.youtube.com/watch?v=yE53VHmcCeg

Namaste..  El Rey always.. 

3/25/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do an "EMOTM" (Every Minute On The Minute) Crossfit protocol FIST Style.  The buzzer goes off, you perform the exercises, and then rest.. Until the buzzer goes again. So the quicker you get finished with your set the more rest you get.  Do not sacrifice form for speed... That's how injuries occur.

EMOTM

10 minutes

5 snap downs
15 push ups
5 jump squats

10 minutes

5 BB thruster
20 twisters
5 high pulls

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

3/24/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to have a bit of fun training.  Everyone enjoys the grab bag circuit.  Its very simple put 10-20 different exercises down on paper, and throw them into a bag.  Pick out 5-10 and you have your circuit.  You can do it for reps or for time.  Make sure that you are equitable between your strengths and weaknesses.  Always put several movements in there that you struggle with mentally and physically. So for sure there will be OH squats in mine... Have some fun and have a great training session.

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

3/23/2021

Warm up with joint mobility and dynamic movement.  Today is a simple body weight circuit.  You can do this if you have access to a rowing machine, outside, or on a treadmill if you want.  It is a great cardio/conditioning workout.

8 rounds

Run or Row 200m
25 Jumping Jacks
20 Curtsy Lunges
15 Abs (you choose the movements)
10 Push-ups (change the variations) 
5 Squat Thrusts

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

3/22/2021

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..

4 rounds

5 TGUs L
5 TGUs R
10 pull ups
100 jump ropes
400m run 

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

3/21/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Cotter Crusher with the Bulgarian Bag.  It is a great 2 person training session in a you go / I go format.  You can adjust the exercises as you see fit.  For example do 3 rounds of presses, squats, and snap downs.. then switch to lunges, spins, and hammer curls for 3 rounds.. etc.. Changing it up on the fly is fine.. Great full body strength and conditioning go..

Bulgarian Bag Cotter Crusher
1 minute on / 1 minute off for 42 minutes = 21 minutes of work 21 minutes of rest

During "rest" period 20 reps of any ab exercises of your choosing

Snap Downs
Spins
Clean and Front Squat

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

3/20/2021

Archived crusher today.. Warm up with joint mobility, foam roller, and, dynamic movement.  Today we are going to use the Bulgarian bag.  I have broken each segment up into segments of 5 minute work periods and 1 minute rest for 5 rounds.  Great grip, strength, power, and cardiovascular workout today.

 5 minutes on / 1 minute off
Perform each exercise series until the time expires 

Period 1 
15 snap downs
20 scorpion lunge (10L/10R)
25 press  

Period 2
30 spins (15L/15R)
15 push ups
20 sit ups

Period 3
20 hi-pulls
15 reverse curl
30 Cossack squat

Period 4
25 hammer curls
15 good mornings
15 jump squats

Period 5
10 thruster
10 snap/ donut swing combo
20 split jump

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

3/19/2021

Yoga with Esther.. Open those hips.. It is short, but effective.. If want, search her channel and continue..

http://www.youtube.com/watch?v=hsPUAppdfqs

Namaste.. El Rey always..

3/18/2021

Warm up with joint mobility, dynamic movement and foam roller.  Today we are going to hit the plates.  Just 1 Olympic plate, and a jump rope.  Climb the ladder ascending in reps as you go.  Several rounds and very little rest give you a muscle and cardio pump.  This is another great game conditions simulation.  Executing when you're tired.  The well conditioned athlete always will..


5 rounds w/ plate

5 OH squats 
10 Snatch
15 Pullovers 
20 Axe choppers 10L/10R
25 Clean and press

50 jump rope skips or Jumping Jacks

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

3/17/2021

Warm up with joint mobility and dynamic movement.  As today is the feast day of St. Patrick, we will honor Ireland's most famous patron saint by doing the St. Patrick's Day 17. (Brigid of Kildare and Colmcille are also formally recognized as patron saints as well.)  It will be difficult, much like when he was captured from Wales by Irish raiders and taken as a slave  to Ireland, where he lived for six years before escaping and returning to his family. So put on your green workout attire, and have some Irish soda bread for later and get after it.

17th of March
26 counties in Ireland
6 counties in North Ireland

17 sets of 17 different exercises
32 reps per set

1 squat thrust
2 sumo squat
3 upright row
4 swings
5 press (16L/16R)
6 SCDL
7 sit out (16L/16R)
8 lunge (16L/16R)
9 halo (16L/16R)
10 seal push up
11 hi-pulls (16L/16R)
12 cleans (16L/16R)
13 mountain climber 
14 russian twist (16L/16R)
15 crunch
16 snatch (16L/16R)
17 thruster (16L/16R)

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

3/16/2021

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a slow controlled series of movements that hits the whole body.  Turkish get ups.  We're going to keep it super simple.  Just set the timer and go. One suggestion, try and do multiple reps with the same arm.  This will help stability, strength, stamina and mobility in the shoulders.

Your call on time.. 10-15-20 minutes.. Its up to you..
Use an appropriate weight for multiple reps for an extended period of time.

1500 M row or 1 mile run for a bit of extra conditioning.

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

3/15/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a non stop ladder set. Rep range is 5-4-3-2-1.  All you need is one kettlebell.  So each set begins with 5L/5R, 4L/4R etc.. down to 1, then the set is complete. Pick 5 movements and make this a full body go...

3 Rounds

Rep Range 5-4-3-2-1

Swings
Snatch
Front Squat
Press
Row

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

3/14/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and conditioning circuit.  Three simple movements that pack a big punch.  Couple them together with multiple rounds, and you have a brutal strength circuit.

5 rounds

10 double kettlebell dead cleans
10 burpee broad jumps
10 swings

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

3/13/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian Bag (BB).  Warm up with join mobility and dynamic movement. Work on hips, forearms, and lower back specifically.  The BB taxes those three areas the most.  When you feel ready , get after it..

20 minute go amrap (as many rounds as possible)

15 snap downs
30 lunges 15L/15R
15 thruster
15 hammer curls
10 donut swings
30 second airdyne sprint 

Finish:
2 minute BB spin challenge

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

3/12/2021

Hatha yoga session with Lesley Fightmaster.. 

https://www.youtube.com/watch?v=SckqimyOXJI&list=PLEs9dX8UXFZrato6TEhWDIDbo8V3hL67w&index=13&t=0s

Namaste.. El Rey always.. 

3/11/2021

Warm up with joint mobility and dynamic movement.  100s today. Power, strength, and endurance all in one.  Simply pick 5 exercises and do 100 total reps before you move on to the next one.  Take a short rest in between 100s, but we really try and bang them out.  It is a
 good test of will and focus.

100 reps of each exercise before you move on to the next one

BB spins
BB squats
KB Swings
Jump Rope or Jumping Jacks
BB Hi-Knees



500 reps

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

3/10/2021

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.. 

3/9/2021

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.. 

3/8/2021

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.. 

3/7/2021

Warm up with joint mobility and dynamic movement and just let that flow into today's workout.  Today we are going to do 5 you love (or don't mind so much) and 5 you hate..  These are all Bulgarian Bag movements today. So write down as many as you can think of, and then pick out 5 and 5.  Once you've decided on your 5 and 5 pair them together and do one exercise you "love" followed by one exercise you "hate".  Focus on improving upon the one you "hate".  Create a mental challenge and push through something that may be physically and mentally difficult.

Hit 10-15 reps of each

Love

Spins

Snap downs

Presses

Hammer Curls

Cossack Squat

Hate

Donut swings

Jump Squats

BB Burpees

Halos

 

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

 

3/6/2021

Warmup with joint mobility dynamic movement, and foam roller... Today we are going to hit a workout my friend showed me in Muscle and Fitness.  It is based on a crossfit wod.  It combines three power movements : dead lift, clean, and push press.  The FIST variation will be done with kettlebells in lieu of the barbell version in the magazine.  It looks like a brutal test.. Here is the link to the article http://www.muscleandfitness.com/training/routines/crossfit-wod-fight-finish It should be fun.  I also added a kick in the butt at the end with the thrusters.  Once you begin the round, the bells can't leave your hands.

5 rounds

12 SCDL
9 Double Kettlebell Cleans
6 Double Push Press
3 Thrusters

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

3/5/2021

Pilates with Nicole..

https://www.youtube.com/watch?v=7Ps6w1TpI0U&t=164s

Namaste.. El Rey always..

3/4/2021

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.. 

3/3/2021

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


BB Snapdowns 
Side to Side Kettlebell Push ups
BB Jump Squats
Hi-Pull L
Hi-Pull R
Sit-Out L/R

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

3/2/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight workout.  Several rounds of running, pushing and pulling.  Sometimes, these are the most challenging.  Always focus on form rather than speed.  If you have to rest, take it.. Crappy reps = crappy results..

5 rounds

Run 500m  
50 squats
50 push ups
50 flutter kicks
50 dips

Then run 400m and 40 reps of each exercise, 300m and 30 reps, 200m and 20 reps, and finally 100m and 10 reps.

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

3/1/2021

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..

4 rounds

5 TGUs L
5 TGUs R
10 pull ups
100 jump ropes
400m run 

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