10/31/2021

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 and Manny always.. 

10/30/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple training session.  FIST 100s.. Great mental test and endurance builder.  Focus on form.. NOT speed.. Nail each rep.. Do not move on until you've completed each exercise. Chalk up and get after it..


100s

100 swings
100 squats
100 walkouts
100 rows
100 jerks

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

10/29/2021

Yoga with Esther..  Great bridge sequence.. Tough but feels great..

http://www.youtube.com/watch?v=lvCiVsER-Cs

Namaste.. El Rey and Manny always.. 

10/28/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell / bodyweight combo.  Multiple reps to work up a sweat and get the heart pumping.  Remember to always focus on form rather than speed.  Speedy reps tend to become lousy reps as you tire.

21-14-7

Snatch L

Push-up

Snatch R

Sit-up

Goblet Squat 

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

10/27/2021

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.

10/26/2021

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..

10/25/2021

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 and Manny always.. 

10/24/2021

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.. 

10/23/2021

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 (Heavy)
Bulgarian Bag Thrusters (Heavy)
10 Push-ups

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

10/22/2021

Yoga with Nicole..

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

Namaste..  El Rey and Manny always.. 

10/21/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a single kettlebell training session.  Once you start, the bell doesn't hit the floor until you have completed the whole training session.  Pick three movements and just keep going.. Complete all 3 movements of 10 reps on the left arm before switching to the right arm..  Get after it.. 

Remember once you start, the kettlebell stays in motion.. If you have to put it down, take a 5 burpee penalty.. 

5 Rounds of 10 Reps each L/R 

Swing

Thruster

Snatch

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

10/21/2021

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do the gold standard in the Bulgarian Bag work out annuls, the Gruenwald 1000.  It consists of 10 exercises broken down into 40-30-20-10 rep sequences.  It is brutal.  It is a great physical and mental test.  So warm up well, and set your clock.  My goal is to complete it in 30 minutes.  Take rest as needed in between rounds.  You SHOULD take a minimum of 90-120 seconds in between rounds.

40-30-20-10

Spins
Snap downs
Good mornings
Torso twists
Jump Squats
Presses
Hammer curls
Push ups
Hi-pulls
Sit ups

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

10/19/2021

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

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

10/18/2021

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 and Manny always.. 

10/17/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell / bodyweight combo.  Multiple reps to work up a sweat and get the heart pumping.  Remember to always focus on form rather than speed.  Speedy reps tend to become lousy reps as you tire.

21-14-7

Swing L
Squat Thrust
Swing R
Gorilla Jack
Sumo/Upright row
Push-Ups

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

10/16/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM workout.  Every minute on the minute for 30 minutes.  This is a simple and effective go.. 3-4 movements short intense reps, rest, & repeat.. Its tougher than you think.. So choose wisely, but push yourself.  Get after it..

EMOTM
(Every 60 seconds repeat these movements for 30 minutes) Use moderate weight 

1 Burpee
2 Double Thruster 
4 Double Snatch
6 Body weight jump squat  

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

10/15/2021

Yoga with Julia.. Full body flexibility..

https://www.youtube.com/watch?v=Jb0xdK6I-2c&t=1173s

Namaste.. El Rey and Manny always... 

10/14/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 30 minute combo session broken up into 10 minute blocks.  Row / Strength Training / Row.. The strength training will be in an EMOTM format.  Row hard for 10 minutes.. simple..

Row max meters in 10 minutes

10 minute EMOTM

4 Kettlebell Cleans L/R

4 Front Squat L/R

4 Jerks L/R

Row max meters in 10 minutes

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

10/13/2021

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.. 

10/12/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT it for Tabata Tuesday style of circuit.  2 to 1 work to rest ratio for the time.  Multiple rounds. Hard training in a short amount of time.  Each exercise will be performed for 8 times in 2 sets for a total of 16 total rounds.  Total time is 24 minutes 

20 on / 10 off

2 sets of 8 rounds of each movement 

Airdyne Sprint (No airdyne? substitute sprints, burpees, fast feet, mountain climbers)

BB Snapdowns

AB Wheel

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

10/11/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell circuit.  5 reps and 5 different movements all as a part of one set.  This will mix together strength, conditioning and endurance.  As always, focus on quality reps, NOT speed.  Slow is fast and fast is slow... ;-).. Try to get through it with as little rest as possible.

10 Rounds

(Short reps maybe try a challenging weight)

5 Swing L
5 Jerk L
5 Hi Pull / Catch / Squat 
5 Swing R
5 Jerk R

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

10/10/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some conditioning with the EL D Card Flip.  It is a simple workout.  Get a deck a of cards,  pick 4 exercises and each card corresponds to the amount of reps you do for that particular exercise. Today we are going to mix in body weight and kettlebells.

EL D Card Flip

Clubs : Swings
Spades : Squat Thrusts
Hearts : Goblet Squats
Diamonds : Kettlebell Goblet Press

Joker #1 : 100 Mountain Climbers
Joker #2 : 100 Flutter Kicks

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

10/9/2021

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.. 

10/8/2021

Yoga flexibility flow.. 

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

Namaste.. El Rey alnd Manny always.. 

10/7/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag / Row combo training session.  Timed sets on the rower followed by an endurance set with the Bulgarian bag.  Great full body workout and awesome developer of grip and mental strength.

5 sets of 4 Minutes on the rower followed by the BB circuit below.  Max Meters on the rower and 100 reps with the BB.

20 BB Squats

20 Snapdowns

20 Spins 

20 Presses

20 Arm Throw

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

10/6/2021

Warm up with joint mobility and dynamic movement.  Today we are going to be hitting the bells again for a good strength and conditioning workout.  It will incorporate some body weight exercises as well.  Focus on getting the most out of each movement to maximize your strength and conditioning.  Only YOU know how hard you are pushing, and ultimately it is you get the results.  So push hard.

5 rounds 

20 walking tactical lunges
20 walking see-saw press 
10 double bent over rows
20 swing 10L/10R
10 burpees

Ab/back-ham work

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

10/5/2021

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.. 

10/4/2021

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.. 

10/3/2021

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.. 

10/2/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we're going to hit Randy Couture's grappling circuit.  It emphasizes form and utilizing a manageable weight that you can get all of your reps.  It is 8 exercises of 8 reps each for 6 sets.  Take 60 seconds rest in between sets.  Click the link below for a video demonstration.

6 rounds of 8 reps per exercise

Take 60 seconds rest in between each round 

1. Bent over row            
2. Upright row           
3. Military press
4. Good morning
5. Split squat (left)
6. Split squat (right)
7. Squat and push press
8. Stiff legged deadlift

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

 

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

10/1/2021

Yoga with Brett.. Hips and hamstrings...

https://www.youtube.com/watch?v=zWaNqE9zCj4

Namaste.. El Rey and Manny always..