4/30/2021

Yoga with Adriene.. Stress relief!!

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

Namaste.. El Rey and Manny always.. 

4/29/2021

Warm up with joint mobility and dynamic movement.  Strength day today. One movement. Longer rest, short reps, heavier weight. Warm up that posterior chain well, dead lifts today as well as the rest of your body.  The dead lift is an exercise that you perform daily probably without even realizing it.

10 sets of 3
70% of your max (for example if your max is 100 pounds workout with 70 pounds for 10 sets of 3)
5 burpees after each set
2 minutes rest in between sets

5 sets of 30/30
speed sets (run hard for 30 seconds / jog for 30 seconds)

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

4/28/2021

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 and Manny always.. 

4/27/2021

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..

4/26/2021

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 and Manny always.

4/25/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work through another kettlebell circuit with a conditioning chaser. Begin with a good mobility and bodyweight warmup to get the kinks out and get after it today.

50 Reps

Multiple movements = 1 rep

You can utilize single kettlebell or doubles (singles go a bit heavier doubles moderate)

Burpee, dead clean, front squat, jerk, & snatch

Take rest as needed..

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

2/24/2021

 Rest Day.. Enjoy.. 

El Rey and Manny always.. 

4/23/2021

Pilates with Nicole...

https://www.youtube.com/watch?v=Oh5XSiZxyLs

Namaste.. El Rey and Manny always.. 

4/22/2021

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag 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

BB Spins
BB Squats 
BB Press  

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

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

4/21/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 30/15 training session.  Pick some exercises and break them up into a circuit for HIIT session.  Make sure you're moving during "rest" period.  Bodyweight, Kettlebells, Bulgarian Bag, etc are all acceptable for this.  Gonna let the team pick today.. Enjoy..

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

4/20/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an 10 exercise chipper.  After each movement, perform 10 burpees.  This is a tremendous way to pack a ton of volume into a short span of time.  So push hard and enjoy..

10 burpees after each movement 

20 Squats
20 Swings
20 BB Spins
20 Sit-Ups
20 Sit-Outs
20 Jerks
20 Snap Downs
20 KB Cleans
20 Push-ups
20 SCDL

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

4/19/2021

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
5 Burpees

20 KB Snatch 10L/10R
25 yard KB Farmer's Carry
5 Burpees

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

4/18/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some hills, Walter Payton style.  Throw in some strength movements and you have a great training session. So be ready to push.  Like yesterday, find your moment in the mud, and embrace it.  Get 1% better today.

10 rounds

25 yard hill sprint
5 Clean and Jerk L
5 Clean and Jerk R
5 Clean and Front Squat L
5 Clean and Front Squat R
10 Swing

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

4/17/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper.  Just one set of multiple reps without stopping and getting after it.  Push through it.. Early stages of a rough weekend of training.  Time to start off the weekend right!!

1 Round

50 Swings
5 Burpees
40 Jerks 20L/20R
5 Squat thrust
30 Jump Squats
5 Burpees
20 Sit-ups
5 Squat thrust
10 Hand release push-up
5 Burpees
20 Sit-ups
5 Squat Thrust
30 Jump Squats
5 Burpees
40 Jerks 20L/20R
5 Squat Thrust
50 Swings

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

4/16/2021

Restorative yoga with Jessica

https://www.youtube.com/watch?v=rrLkhg3fA0M

Namaste.. El Rey always... 

4/15/2021

Begin today with joint mobility, dynamic movement and foam roller.  This is the link for part 2 of joint mobility by Steve Cotter. http://www.youtube.com/user/IKFFChannel?blend=1&ob=5#p/u/0/tX1j54A1A6M  This is really an essential part of the workout.  DON'T skip it.  

5 rounds  w/ alrap

2 minute jump rope (If you "can't" jump rope, use the time to practice and get better.  If you don't have a jump rope, get one.  Substitute jumping jacks if you have no jump rope)

10 TRX rows
10 TRX 1 legged squat
10 TRX push ups
10 TRX knee tucks
10 TRX curl / tricep extension

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

4/14/2021

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.. 

4/13/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the pavement for some road work FIST style.  I despise distance running, but understand the mental and physical benefits of hitting the road, so we press forward continuing to "get comfortable being uncomfortable".  If the weather is dodgy where you live, and you have access to a treadmill or a rower, all good.. Get a good sweat going and hit it..

Run or Row 400m
50 Push-ups
Run or Row 400m
50 Lunges (25L/25R)
Run or Row 400m
50 Jump Squats
Run or Row 400m

50 Sit-outs

Run or Row 1600m 

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

4/12/2021

Warm up with joint mobility and dynamic movement.  Simple sequence today.  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.  Throw in some more stretching at the end, and call it a day.

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

4/11/2021

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.. 

4/10/2021

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.. 

4/9/2021

Yoga with Julia.. Yoga for the inflexible..

https://www.youtube.com/watch?v=aNyZwLzv7jc

Namaste.. El Rey always.. 

4/8/2021

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.. 

4/7/2021

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

20 Hand to Hand Swings
15 BB Jump Squats
15 SEAL Push-ups
10 Arm Throw

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

4/6/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today keep it simple.  Just a bit of endurance training.  Not necessarily my favorite but essential for conditioning.  For me, it is mostly a mental exercise due to the length of time needed.

Row, run, bike or walk 10K

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

4/5/2021

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..

4/4/2021

Happy Easter!! Enjoy the day reconnecting with family and friends on a FaceTime call or drive by and honk and wave!!  Back at it tomorrow!!

Pax Vobiscum.. El Rey always.. 

4/3/2021

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..

4/2/2021

Yoga.. Yin with Lesley.. 

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

Namaste..  El Rey always.. 

4/1/2021

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..  Get 'er done..


5x5

T-Bar Rows
Ukrainian Dead Lift
Weighted Jump Squats
Med Ball Slams
Weighted Pull-ups
Seated shoulder press

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