11/30/2022

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do the best bang for your buck exercises there is, in my opinion.  It is a full body movement.  It combines strength, technique, and conditioning.  Long cycle clean and jerks.  We are going to do them in a 2-4-6-8 format with just one kettlebell.  Use the appropriate kettlebell.   Remember, you are going to 100 reps per arm.

Single kettlebell

2-4-6-8 reps L/R arm
5 sets

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

11/29/2022

armup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the airdyne bike with a vengeance.  If you don't have access to a bike, you can do body weight ladder climbers or high knees instead.  Go as hard as you can.  Build up that third period stamina.  Also, develop mental toughness..

7 rounds

Airdyne sprint 45 seconds
20 BB snap downs
Airdyne sprint 30 seconds
20 BB press
Airdyne sprint 15 seconds
20 BB jump squats

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

11/28/2022

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


Squats
Push-ups 
Split Jumps  
Sit-Outs 
Crunches
Squat Thrusts 

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

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

11/27/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an endurance training session.  I set a 45 minute time limit between 22-24 SPM and tried to stay between 2:06-2:08 SPM on my rowing machine.  It was a great full body power / endurance session.   You can run, ride a bike, hit a LCCJ session, snatch session, bodyweight circuit, or whatever you choose.  Just make sure that you set a good pace for an extended no rest training session.

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

11/26/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an "EMOTM" training session.  Just a few exercises done as quickly and safely as possible.  As always, never sacrifice form for speed.  This type of training session will amp up our conditioning.  Gonna be a chilly one today.. So get a good warmup and get after it!!! 

20 minute EMOTM

3 SCDL
5 Kettlebell jump squats
5 Double swings
3 Bent over rows

3 sets of max pull ups
3 sets of max dips

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

11/25/2022

Morning Yoga with Adriene.. 

https://www.youtube.com/watch?v=OMu6OKF5Z1k&t=402s

Namaste.. El Rey and Manny always.. 

11/24/2022

Happy Thanksgiving!!! Today we work, and then we feast!! 2022 has been a very tough year, but there are still plenty of things to be grateful for in my life.  Fun, Family, Food, and Football.  It's going to be a great day.. Think about 1 thing that you are thankful for this year, and focus on that during today's training session.  We are going to hit a Bulgarian Bag / Kettlebell 100s session.  Since historians can't really pinpoint when the first Thanksgiving Day was, we'll wing it. 


100
Single Clean and Jerks 

100
BB Snap Downs

100 
BB Reverse Lunge

100 
Single Arm Swings 

100
BB Spins 

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

11/23/2022

Warm up with joint mobility and dynamic movement.  We are going to use just body weight today.  A simple circuit, but very effective full body workout.  Try and get as many rounds as possible in the 25 minutes.  Rest as you need it.

Set your timer for 25 minutes amrap 

5 chin ups
10 seal push ups
15 full sit ups
5 pull ups 
20 cossack squats
30 jumping jacks

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

11/22/2022

 Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going for max meters and max rounds in 10-10-10 minute format.  10 minutes max miles/meters rowing, running, biking, walking whatever you choose is fine. 10 minutes max rounds weight training. Finally max meters again.  No rest in between sets.  Should be a great sweat.

10 Minutes Max Meters/Miles (Row/Run/Bike/Walk your choice)

10 Minutes AMRAP

10 2 Handed Swing

5 Burpee

10 Kettlebell Cleans 5L/5R

10 BB Spins 5L/5R

10 BB Jump Squats

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

11/21/2022

Warm up with foam roller, joint mobility, and dynamic movement.  Today we are going to do a workout that Randy Couture uses.  It is called his grappling circuit.  It is a tremendous endurance go.  It is performed with a manageable weight.  Several times in the video he stresses that heavy weight is not the goal here.  Concentrate on good form and get the volume of reps. Below is the link to the video.

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

6 sets of each exercise 60 seconds rest in between sets

8 Reps of each

Bent over row
Upright row
Military press
Good morning
Lunge L
Lunge R
Squat and push press
Straight leg dead lift

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

11/20/2022

Today, I am going to hit the TRX straps and do some body weight exercises.  Warm up with joint mobility and dynamic movement.  I have been working on lateral movements and balance to help strengthen stabilization muscles/ligaments in my joints.  Simple things like hand stands, standing on one foot, skaters, etc.. Something to think about.

If you don't have a trx system, you can use rings, or just rope fastened to a door or something.

Jog 1 mile

5 rounds

20 pistol squats 10L/10R
20 rows
20 10 curls/10 extensions
20 knee tucks
20 chest press

Jog 1 mile

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

11/19/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we're climbing up and down the ladder.  Several movements building to a crescendo at rep 10 and then slowly going back down to rep 1.  It is a great way to get quality sweat in limited amount of space.  Just proof that you don't need a fancy gym with all of the bells and whistles if you're willing to put in the work.  Then it doesn't matter where you train.. Get after it today.

1-10 10-1
Reps


Push-ups
Swing L
Swing R
Jerk L
Jerk R
Squat Thrust
Figure 8 / Static Hold

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

11/18/2022

Restorative yoga with Jessica

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

Namaste.. El Rey and Manny always... 

11/17/2022

Warmup with joint mobility, dynamic movement, and foam roller.  After yesterday's prodigious volume, we are going to hit a strength session today.  Simple and effective.  If you don't have a back/ham bench, no worries, do good morning bends instead with a Bulgarian Bag or a plate.  Short reps with a touch of conditioning.  Heavy weight.

10 rounds

2 Heavy Turkish get ups R
2 Heavy Turkish get ups L
10 chain back extensions
50 jump ropes

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

11/16/2022

Warm up with joint mobility, foam roller, and dynamic movement. Today we are going to do a simple bodyweight circuit. This is the type of workout that you can do anywhere. No equipment is necessary. Full body workout. No rest..

5 rounds

20 push ups
20 squats
20 sit outs 10L/10R
20 full body crunch
20 dips

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

11/15/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do a HIIT workout with the Bulgarian Bag.  30 seconds of work and 15 seconds of rest.  Several different exercises to give us a full body training session.  Get a good warmup and get after it...  

3 Rounds

30 seconds on / 15 seconds off

Snap downs
High knees
Arm throw L
Arm throw R
Donut swing
Power snatch
Hammer curl
Hi-pull

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

11/14/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT it.  40 seconds of work, and 20 seconds of rest.  Keeping the conditioning theme going to keep burning fat and increasing metabolic efficiency.  So get after it.

3 Rounds

40 seconds on / 20 seconds off

Period 1

hand to hand swings
figure 8/ static hold
goblet squat
clean and jerk L
clean and jerk R

Period 2

row L/R
halo L/R
snatch L
snatch R
jump squat

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

11/13/2022

Yes.. Everybody needs a rest day.. Don't remember the last day off we took, so it must be time.. Enjoy..  Back at it tomorrow.. :-)

Have a great day..  El Rey and Manny always.. 

11/12/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 4 movement, tabata style training session.  Complete each movement in the circuit 8 times with a 30 second on / 10 second off time sequence.  Multiple combo movements just to keep things interesting. It is just over 21 minutes of training with a 3-1 work to rest ratio.. Good Reps.. Get after it.. 

8 Rounds of 30 seconds on / 10 seconds off 

Hi Pull / Catch / Squat
Squat Thrust / Bent Over Row
Swing / Clean / Rotational Press L
Swing / Clean / Rotational Press R

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

11/11/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit two "On the Clock" segments. 20 minutes to get your heart pumping and muscles flaring.  The first is a 10 minute EMOTM couplet with swings and goblet squats.  The second is a 10 minute AMRAP.   Both will push you and get the blood flowing. Thank you Veterans.

10 Minute EMOTM
20 Swings (Odd)
15 Goblet Squats (Even)

10 Minute AMRAP

5 Jerk L
5 Jerk R
10 Sit-Up
5 Row L
5 Row R
10 Split Jump

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

11/10/2022

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


Mountain Climbers
Push-ups 
Curtsy Lunge  
Russian Twists 
Crunches
Shoulder Taps

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

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

11/9/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate kettlebells and bodyweight movements in a multi-round format.  It has been my experience that this is a great way to pack a ton of volume into a short period of time.  Get ready to sweat and get after it today!!

 As many rounds as possible in 20 minutes.. Rest when you need to rest.

10 swings L/R
5 squat thrust
10 clean and front squat L/R
5 jump squat
10 snatch L/R
5 walkouts
10 hi-pulls L/R
5 SEAL push-ups
10 Russian twist L/R
5 full body crunch 

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

11/8/2022

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5 exercise circuit that will test your muscle and cardio endurance.  You can perform this training session with body weight, kettlebells, dumbbells, or a 45 pound bar.  This will be a full body session.  Remember focus on quality reps.. You are going to be fatigued by the end.

5 rounds

20 push ups or chest press
20 chest to bar or bent over row
20 shoulder press or jump pull ups
20 squats
20 good mornings

Finish up with 5-6 minutes or ab and lower back work.

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

11/7/2022

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..

11/6/2022

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 and Manny aways..

11/5/2

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 30 /10 interval HIIT session.  Lots of movement, lots of volume, and lots of sweat.  Great way to keep your training sessions interesting and great way to hit the whole body in a compressed amount of time.  Enjoy!!

5 Rounds = 20 minutes

30 seconds on / 10 seconds off

Farmer's carry
Squat jacks
BB Spin
Renegade Rows
Sledge Smash
Med Ball Shoulders

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

11/4/2022

Re-post of a crusher.. Warm up with joint mobility and dynamic movement. Strength and endurance are the name of the game this week.  Time to push the pace and really up our strength and conditioning..  Simple kettlebell/push up workout.  Take 3-5 minutes rest in between rounds.  


2 Rounds

10 OH squats L
10 push ups
10 OH squats R
10 sit ups
12 swing L
10 push ups
12 swing R
10 sit ups
14 jerks L
10 push ups
14 jerks R
10 sit ups
16 snatch L
10 push ups
16 snatch R
10 sit ups

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

11/3/2022

Warm up with joint mobility, dynamic movement and foam roller.  Today we are going to run through a simple circuit of 40 seconds on and 20 seconds off for 5 intervals.  We will utilize kettlebells, body weight, and clubbells.  Great triple threat combo workout of strength, endurance, and conditioning.

Round 1

clubbell pull over squats
burpees
ketttlebell presses 
clubbell halos
jump squats

Round 2
kettlebell snatch
mountain climbers
up right row
cleans
clubbell torch press

Repeat 2x

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

11/2/2022

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.. 

11/1/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight chipper. Descending reps as we work through the circuit.  These training sessions are sneaky hard, and the cumulative effect over the course of the workout adds up, and it is a great way to build conditioning, muscle endurance and strength,, Get after it :-).

Reps

10 down to 1

Pushups

Squats

Situps 

Burpees

Lunges 

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