5/31/2021

Today we honor those men and women that currently protect our freedom.  Those who have fallen protecting our freedom.  Those who have served to protect our freedom.  We will put ourselves in an uncomfortable situation.  One where you will question, "Why are we doing this?"  It is then that you need to think about the person next to you.  Inspire them with your effort.  Inspire them with your desire to help the team by helping themselves.  Push through the mental "I can't" hurdle in your life, and be your best you.  Please take the time and watch this speech by Admiral McRaven.  Remember, "Don't ever ring the bell."

https://www.youtube.com/watch?v=pxBQLFLei70

Ruck 1.5 Miles

50 Ruck Squats

50 Push-ups

50 Ruck Press

50 Ruck Rows

Ruck 1.5 Miles

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

5/30/2021

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5-4-3-2-1 strength workout.  Just 3 exercises, but a lot of bang for your buck.  It will hit the whole body.  This is a great compliment to the endurance training session from yesterday.  Make sure that you use moderately challenging weight here.  Not too easy.. Not too hard..

3 Rounds
each exercise is done for 5-4-3-2-1 reps

Clean and Jerk
Dips
Pull ups

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

5/29/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today gonna head down to the dungeon and hit the heavy bag.  I always like to change things up every now and then.  Plus punching the heavy bag relieves a lot of stress and is a helluva workout.  Timed sets plus some calisthenics make for a great training session.

10 Rounds
1 minute heavy bag (punch, kick, knee, elbow)
10 squat thrust / sit-outs
10 sit-ups
5 tuck jumps

work on head/hand stands, back bridges, hand stand push-ups 

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

5/28/2021

Yoga with Julia.  Hips and Lower Back.. 

https://www.youtube.com/watch?v=RBnm4srd_XQ&t=1211s

Namaste.. El Rey and Manny always.. 

5/27/2021

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 and Manny always.. 

5/26/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Kettlebell and Bulgarian Bag timed circuit doing as many reps as possible within each interval.  Focus on form and quality reps rather than speed.  The good news is the session is 20 minutes, the bad news is that once you start, there is no rest.. 

30 second intervals for 40 sets (4 full rounds of each movement)

KB Push Press L (Moderate)

KB Push Press R

Alternating KB Cossack Squat L/R (This set is 2 30 second intervals) see link below

https://www.youtube.com/watch?v=QRvo27fvRJ8

Plank

Sit-ups

KB Swing L

KB Swing R

BB Snapdowns

BB Clean and Front Squat

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

5/25/2021

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. No rower? Run..

Row 250M
25 Swings
20 Push-ups
15 KB Front Squats
10 KB Snatch
5 Burpee

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

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

5/24/2021

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 and Manny always.. 

5/23/2021

Happy Birthday to our CEO Susie!! She is the person behind the scenes that makes everything go.. The boys and I would be lost without her.  We are supremely blessed.

Warmup with joint mobility, dynamic movement, and foam roller.

50 Burpees

5 rounds

10 tuck jumps
20 Push ups 
30 Hip lifts 15L/15R
40 Air Squats
50 Flutter Kicks

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

5/22/2021

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 and Manny always.. 

5/21/2021

Yoga with Nicole..

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

Namaste..  El Rey and Manny always.. 

5/20/2021

Warm up with joint mobility, foam roller, and dynamic movement.  Today is a body weight training session.  It is going to be in a ladder format.  Each exercise is performed 10 times, then 9, then 8 etc.. It is a great way to bang out a quick training session and still get a great sweat.

10-9-8-7-6-5-4-3-2-1

Burpees
Sit ups
Sit outs 
Dips
Back Extensions
Jump Squats
Pull ups 
Jump rope double unders
Hip lifts L
Hip lifts R

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

5/19/2021

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

Step ups / push ups

Fitball smashes / back extension

Fitball spins / dips

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

5/18/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a mish mash kitchen sink type training session.  Single arm kettlebell bell movements followed by timed conditioning movements.  Just  an interesting way to keep the body guessing to push our strength and conditioning.  Enjoy.

3 sets of 5 reps per arm

Kettlebell Snatch
30 seconds of battle ropes after each Snatch set

Kettlebell Clean and Jerk
30 seconds of heavy double walking lunges

Kettlebell High Pulls
30 seconds of sled pushes

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

5/17/2021

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 Box Jumps
Zercher squats
Weighted Pull-ups
Seated shoulder press

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

4/16/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an even/odd emotm training session.  Even minutes perform several movements, and odd minutes perform different movements.  It creates two separate workouts within one time limit.  Pretty cool.  Must give our friends at Crossfit credit for the protocol, but here is the FIST twist..

EMOTM:

16 minutes 

Odd:

4 BB Thrusters
6 Push-ups
4 BB Jump Squat

Even:

4 BB Arm Throw
12 Split Jump
4 Donut Swings

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

5/15/2021

Warm up with joint mobility, dynamic movement, and foam roller.  Today is a HIIT circuit.  20 seconds of work and 10 seconds to switch stations.  These types of workouts are fun and really get your heart rate going as well as forcing you to mentally keep going.  The clock never gets tired.  Just keep pushing through it, and give each interval 100%.

Round range is up to you. 1 round is 180 total seconds (3 minutes)

20 on 10 off

Ropes
Plate Thruster
Dips
SEAL push ups
Barbell Row 
Airdyne Sprint

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

5/14/2021

Pilates with Nicole..

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

Namaste.. El Rey and Manny always..

5/13/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do a simple combo in a 10 set format.  This one is a great conditioning go.  Try and do it with as little rest as possible.  Get after it and have some fun..  Reprise of one of my favorites from the archives.. 

10 sets

5 snatch L
5 snatch R
5 burpee split jump
5 ab wheel or walk out

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

5/12/2021

Happy Birthday Mo!!! Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old stand by endurance go.  FIST 500.  Simply pick 10 exercises and do 50 reps of each.  The caveat is that you can't go on to the next movement until you finish the one that you are performing.  It is a great mental exercise as well as physical.  All you'll need is 1 kettlebell and your body weight.  Switch hands as often as you like.  Once you start, the bell can't hit the ground.

50 reps of each.. Take rest as needed

Sumo Squats
Swings 
Jerks
Flutter Kicks
Kettlebell Cleans
Pushups
Lunge
Jumping Jacks
Hi-pulls
Squat Thrust

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

5/11/2021

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 and Manny always.. 

5/10/2021

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 Swings
20 Push-ups
15 KB Front Squats
10 KB Snatch
5 Burpee

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

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

5/9/2021

Happy Mother's Day!!! Today we are going to hit a chipper utilizing our bodyweight and an olympic plate.  So warmup with joint mobility, dynamic movement, and foam roller.  Grease those joints, shake off the cobwebs, and get after it today.  Enjoy.

50 Plate Thrusters

3 burpees

40 Plate Halos

3 burpees

30 Sit-ups

3 burpees

20 Plate Press

3 burpees

10 Plate Clean and Jerk 

3 burpees

20 Plate Front Squat

3 burpees

30 Push-ups

3 burpees

40 Halos

3 burpees

50 Plate Thrusters

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

5/8/2021

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

Minute 

# 1 15 Snap-downs

#2 14 Sit-outs
#3 20 Lunges
# 4 10 Arm Throw / Spin Combo

Burnout:

50 Kettlebell Snatches 25L/25R

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

5/7/2021

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 and Manny always.. 

5/6/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 400 rep training session with a burpee chaser.  10 exercises of 40 reps each.  Plus a burnout of burpees to celebrate my late fathers birthday.  "Mark, in hockey, cruisers watch what happens.. Diggers make things happen.. Be a digger.. "

1 Round
40 Reps each

KB Swings
BB Squats
Push-ups
BB Snapdowns
KB Press 20L/20R
Sit-ups
KB Snatch 20L/20R
BB Hi-pulls
Squat Thrust
BB Spins 20L/20R

Burnout:
84 Burpees

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

5/5/2021

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 Snap Down / Split Jump Combos
10 Sledge Smash
10 Spin / Arm Throw Combo
5 BB Burpees
1 Ladder Sprint

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

5/4/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today is super simple. One full body exercise that really taxes the central nervous system.  All you're going to do is st the timer and go.  You can pick your time limits.  I like to do one long set of continuous singles after I have completed 5 on each arm with out switching.  Drum roll... Turkish Get Ups.. This is Steve Cotter's variation on the basic movement http://www.youtube.com/watch?v=uGRBvom4Zrw

20 minutes of TGUs..

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

5/3/2021

Warmup with joint mobility, foam roller and dynamic movement.  Today is another very simple two exercise combo.  Thrusters and mountain climbers.  The good news is that its only single arm thrusters.  The bad news is that it is heavy or challenging single arm weight.  For example if you normally use a 16kg bell, bump up to 20kg or 24kg.  If you only have light ones, use doubles and cut the reps in half.  Get a good warmup and enjoy..

Do a set of thrusters, then immediately do your mountain climbers.. repeat..

10 sets of 10 single arm thrusters (5 sets Left / 5 sets R)
10 sets of 20 mountain climbers 

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

5/2/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to combine Kettlebells, Bulgarian Bags, and bodyweight for the El Diablo 666.  It has been a while since we tackled this one, but it always proves to be a great sweat.  Get a solid warmup and get 'er done.


6 Rounds of 6 reps of 6 exercises

BB Snapdowns
SEAL push-ups
BB jump squats
Kettlebell goblet press
Kettlebell swings  
BB burpees

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