5/31/2022

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.. 

5/30/21

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

https://cdn.evbuc.com/eventlogos/20920616/unclematt2.jpg

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

5/29/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work through another Bulgarian Bag 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

Burpee, clean, front squat, press, & snapdown 

Take rest as needed..

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

5/28/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate workout.  All that is needed is a 25-35-45 pound plate.  If you don't have access to a plate, use a kettlebell or dumbbell.  We are going to mix in timed sets along with sets of reps to mix it up a bit today.  Enjoy..


Round 1
Tabata style 8 rounds 20 seconds on / 10 seconds off 

Squat
Halo
Press
Clean & Jerk
Axe Chops

Round 2
3 Rounds of : 
15 Reps of each

Trunk Twists
Upright Row
Bent Over Row
Triple Crush
OH Squat
    

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

5/27/2022

Yoga with Adriene..  Total Body - Deep Stretch..

https://www.youtube.com/watch?v=GLy2rYHwUqY&t=5s

Namaste.. El Rey and Manny always.. 

5/26/2022

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 / Squat Combos
10 FitBall Smash
10 Spin / Arm Throw Combo
5 BB Burpee Broad Jumps

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

5/25/2022

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.. 

5/24/2022

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.. 

5/23/2022

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.

5/22/2022

Warmup with joint mobility, dynamic movement, foam roller.  Today we are going hit a chipper.  One long round of multiple exercises with tons of volume.  This is a great strength and conditioning go.  Focus getting the most out of each rep.  Your improvement is directly related to your effort.  So get after it.  Leave it all in the gym so the game, competition, match, or test is easy... Crush it today!!!

1 Round

100 Plate Step-ups (50 L / 50 R)
10 Triple Crush
90 Swings
20 Full Sit-Ups
80 Rows (40R / 40L)
30 Push-Ups
70 Mountain Climbers
40 Single Kettlebell Cleans (20L/20R)  
60 Sumo / Upright row
50 Snatch (25L / 25R)

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

5/21/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit conditioning training session.  Use whatever cardio tools to which you have access, or just run..  Break it up with some strength training and you have a great session.

20 minutes AMRAP

500m row / bike /  run

10 Double Clean and Jerk

10 SCDL

10 Reverse Lunge 

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

5/20/2022

 Yoga with Adriene.. Total body stretch..

https://www.youtube.com/watch?v=GLy2rYHwUqY&t=8s

Namaste.. El Rey and Manny always.. 

5/19/2022

Warmup with joint mobility, dynamic  movement, and foam roller.  Today we are going to hit a brutal bodyweight training session.  There will be no weights involved.  There will be a mental test.  There are no rep limits.  Just the clock.  So push yourself until the buzzer.

All body weight

1 minute on 10 seconds off

Jumping Jacks
Push Ups
Full Sit Ups
Mountain Climbers
Air Squats
Cossack Squat
Hip Circles
Burpees 
Swimmers
Plank up and downs
Split Jumps
SEAL Push Ups
Table Top Hold 
Squat Thrust
Flutter Kicks

Max pull ups, dips, and chin ups

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

5/18/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix kettlebell and bodyweight strength, volume, and endurance all together in the blender.  This is what came out below.  Challenging kettlebell work set and 2 minutes of bodyweight conditioning.  Today, use a challenging weight.  Push yourself.  That said, don't sacrifice form to step up.  Form first always.  Get after it!!


40 clean and jerks 20L/20R
1 minute ski jumps (side to side)
1 minute body weight squats

40 snatch 20L/20R
1 minute gorilla jacks
1 minute bicycle crunch

40 lunges 20L/20R
1 minute high knees and butt kicks
1 minute squat thrust

40 row 20L/20R
1 minute mountain climbers
1 minute power jumps

50 single arm swings 25L/25R
1 minute jumping jacks
1 minute cossack squats

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

5/117/2022

Warm up with joint mobility, dynamic movement and foam roller.  Simple sequence today with a twist..  Turkish get ups.  Simply set your timer and go, but after 5 minutes, jump on your treadmill, elliptical, or rower and sprint for 500M.  I like to get as many in a row as I can with one arm before I switch to singles. Throw in some more flexibility movements at the end, and call it a day.

4 Rounds :

5 minute sets 0f alternating TGUs

500M sprint (row, run, bike, or elliptical)

splits, back bridges, head and hand stands, wall walks, and gymnastic movements

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

5/16/2022

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the dungeon and do a heavy bag work out.  Just a little something different.  If you don't have access to a heavy bag, then you can shadow box with small hand weights or just shadow box.  It is tougher than you think.

6 rounds 

2 minutes hitting the heavy bag
20 push ups 
15 sit ups
10 squats thrusts
Rest 30-45 seconds

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

5/15/2022

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 and Manny always..

5/14/2022

Today we are going to hit an EMOTM training session.  But first, as always, warmup with joint mobility, dynamic movement, and foam roller.  This is a simple and effective session, with a twist. 

*** Every 3rd minute, you have to do 75 battling rope jumping jacks***
So, perform 2 sets of the exercises below, then 1 set of BRJJ.. Repeat the sequence..

EMOTM for 21 minutes ( see above) 

5 Double bent over row
3 Double lunge left
3 Double lunge right
5 Double push press

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

5/13/2022

Yoga with Caley Alyssa... Strengthening flow..

https://www.youtube.com/watch?v=A3iyEM98O2Q

Namaste.. El Rey and Manny always.. 

5/12/2022

Today begin with joint mobility, foam roller and dynamic movement. Simple ladder of swings and Sit-outs.  It is a brutal combo.  Simple and effective to build endurance and explosive power with this 2 movement challenge. As always, focus on form rather than speed.  Quality reps = quality training.



1-10 10-1

2 Hand Swing / Sit-out

5 minutes abs

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

5/11/2022

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)
BB SnapDowns (Heavy)
10 Push-ups

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

5/10/2022

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.. 

5/9/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Chalk up.. Meat grinder today.  3 sets of non-stop kettlebell movements.  This is a full body strength and conditioning go.  Make sure that as you get fatigued, you focus on keeping your form.  Breakdown in form leads to bad habits and injuries.

8 reps of each (single arm)

Set #1
swing
clean and press
swing
clean and front squat
swing 
snatch
swing

Set #2
clean and press
swing
clean and press
clean and front squat
clean and press
snatch
clean and press

Set # 3
clean and front squat
clean and press
clean and front squat
swing
clean and front squat
snatch
clean and front squat

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

5/8/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 15 minute AMRAP.  Built for strength, flexibility and endurance.  Grab a kettlebell, Bulgarian Bag, get warm, and get after it.

6 minutes Calisthenics

15 Minutes AMRAP

8 Spins
5 Chin-ups
8 Spins
5 Burpee
8 Thuster
5 Clap-push-ups
8 Thruster

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

5/7/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and endurance circuit.  If you don't have equipment, there will be bodyweight substitutes.  Focus on the training.  Work to continue to stay positive and utilize this training  time to maximize your results.

4 Rounds

Row, Run or Bike Max distance in 5 minutes

25 Kettlebell Goblet or Bodyweight Squats

25 SEAL or Regular Push-Ups

25 Kettlebell Swings (No kettlebell? Use a dumbbell or go low tech and use water bottles in a  gym bag)

25 BB Snapdowns (No BB? The motion is very similar to a snatch so utilize your gym bag with water bottles, a medicine ball, plate, or dumbell)

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

5/6/2022

Yoga with Adriene... Concentration and Mental Focus..

https://www.youtube.com/watch?v=xe3D7vKvtok

Namaste... El Rey and Manny always.. 

5/5/2022

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit a kitchen sink 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!!

25 minutes AMRAP

10 BB Snap Down / Split Jump Combos
10 FitBall smash 
10 Spin / Arm Throw Combo
5 BB Burpees
250M sprint Row 

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

5/4/2022

Warmup with joint mobility, foam roller, and dynamic movement.  Rack 'em up.  Old school back squat with a box jump chaser, 1 legged dead lifts, and a little foot work.  Simple strength and conditioning day.  If you don't have access to a squat rack, you can use dumbells, kettlebells, or body weight (just increase the reps a bit).  You can also roll out after each round to continue to break up fascia in your legs.  This will increase blood flow and help muscle tissue to recuperate.

5 sets

5 back or front squats (increase work load each work set after warmup set)
5 L/R one legged dead lifts
10 step ups 
agility ladder
50 jump rope skips

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

5/3/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to four rounds of six minute mini sessions.  We call this match day.  Simulated six minute matches utilizing three or four movements with short reps for multiple rounds with no rest.  The first round will be a warmup round of calisthenics.  Shake off the cold and get 'er done..

Period 1
10 BB Snapdowns
5 SEAL Pushups
20 Flutter Kicks

Period 2 
10 Hand to Hand Swings
5 One Arm Row L
5 One Arm Row R
10 Split Jumps

Period 3
10 BB Clean and Front Squat
10 Jump Squat
20 Crunch

Period 4
10 BB Hi-Pulls
10 BB Spins
20 High Knees

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

5/2/2022

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
Sumo / Upright Row 

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

5/1/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple kettlebell combo.  Just a total of 100 reps.  50 per arm.  Take rest as need, but try and complete it without stopping.  Use moderate weight.  This is a ton of volume and a full body go.. 

100 reps of alternating arms (50 L / 50 R) 

Dead Snatch / Front squat combo 

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