4/30/2023

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.. 

4/29/2023

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 and Manny always.. 

4/28/2023

Yoga with Adriene.. Tired legs.. 

Namaste.. El Rey and Manny always.. 

4/27/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a single kettlebell training session. All you need is a single kettlebell.  2 minutes of work broken down into 30 second intervals with 30 seconds rest to follow.  Get your timer set and get after it.

2 Minutes on / 30 seconds off
Each interval is 30 seconds

Set 1
Hand to Hand Bent Over Row
Single Arm Dead Clean

Set 2
Hi-Pull
Front Squat

Set 3
Alternating Dead Snatch / Press Combo
Close Grip Push-Ups

Set 4
Put it all together for a massive flow.. All singles

Hand to Hand Row / Single Arm Dead Clean / Hi-Pull / Front Squat / Dead Snatch / Press / Push-up Flow for 3 minutes.

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

4/26/2023

Today we are going to hit an EMOT2M 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. 

2 minutes to perform below.  12 round total rounds.. finish ahead of the timer.. rest.. The twist is round 3, round 9, and round 12 are max burpees. (no rest).

5 SCDL 

5 BB Snap Downs (Heavy BB) 

5 BB Jump Squat 

5 Double KB push press

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

4/25/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a power and endurance session using barbells.  It is essential that you keep your form.  Once your form breaks down, you have the potential for injury so be mindful.  Quality over speed...

5 rounds ( Rest 1 minute in between rounds)

15 FitBall or Medicine Ball smashes
20 Band curls
10 Double Kettlebell Dead Cleans (Light/moderate weight)
15 Banded Barbell Rows

3 sets

5 Chin ups
10 Plate shoulder press
10 Plate OH Squat

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

4/24/2024

Warm up with joint mobility and dynamic movement.  All body weight today simple but effective.  Need to start the week off after very tough week on the body last week.  This a great training session, and one of those sneaky hard ones.  Get after it.. 

20 jumping jacks
20 push ups
20 flutter kicks
20 jump squats
20 sit outs

5 rounds no rest..

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

4/23/2023

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.. 

4/22/2023

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 to my son who serves our country in uniform.

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.. 

4/17/2023

Warm up with joint mobility and dynamic movement.  Very simple body weight workout today.  All you need is yourself, a stop watch, an ab wheel, and a box, stair, aerobic step, wall.  These challenges are all done for time.  If you feel your form breaking down, stop, catch your breath and try and keep going.  It is perfectly acceptable to do this.  It is you against the clock.  This will create a bench mark time to shoot for when we do this challenge again in the future.

For time:
100 burpees
rest 2-3 minutes
100 jump squats
rest 2-3 minutes
50 ab wheel

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

4/16/2024

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.. 

4/15/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to sling some steel. Short reps, heavy weight, and long sets.  There will be a small bit of conditioning, that will just be a by product of the training session.  This is a great you go/I go training session to do with a partner.  There is ample rest in between sets.  Make sure that you are safely increasing your workload after each set.  Form and stability over quantity.  

Sled Push
5x5 RDL
Sled Push
5x5 Chain Push ups
Sled Push
5x5 Barbell Press
Sled Push
5x5 Barbell Row
Sled Push 

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

4/14/2023

Yoga with Fiji... Don't be bummed if you can't do some of the movements, I struggle with a lot of them.. Lol.. 

http://www.youtube.com/watch?v=5F56V93lU8k

Namaste..  El Rey and Manny always.. 

4/13/2023

Warm up with joint mobility, foam roller, and dynamic movement. Today we are going to do HIIT training. Tabata protocol. Give 100% during each set. There is no shame in being shot after each full round. That's what happens when you push yourself. Only you know if you have given your all. So get after it.

20 seconds on 10 seconds off for 8 rounds

BB Presses
BB Donut Swings
BB Burpees 
BB Clean and Front Squat
BB Arm Throws

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

4/12/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the streets.  Put on your sneakers, and get out there and run.  Not my favorite thing to do, but a great way to push your cardio, and build endurance.  Enjoy..

Timed 5k

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

4/11/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some sandbag, body weight, and kettlebell training.  Nice mix to get the blood going.  Short reps and long timed sets to mimic competition conditions.  3 mini 8 minute amrap sets.

8 minutes each set amrap for each set

Set 1
5 sandbag cleans
5 pull ups
5 ab wheel
10 swings

Set 2
5 sandbag rows
5 chain back extensions
5 chain push ups
10 swings

Set 3
5 sandbag jerks
5 step ups 
5 plank mule kicks L/R
10 swings

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

4/10/2023

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.. 

4/9/2023

Happy Easter!! Quick one today.. Just move.. Walk, Run, Bike, or row.. Get a sweat going.. 20-30 minutes max.. Enjoy the day.. 

Pax Vobiscum.. El Rey amd Manny always.. 

4/8/2023

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.. 

4/7/2023

Recovery yoga day....

https://www.youtube.com/watch?v=0hTllAb4XGg

Namaste.. El Rey and Manny always.. 

4/6/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going old school.  Time to sling some steel.. Barbell strength sets with a corresponding exercise to create a "super set".. Get a good warmup and get after it..

5 sets of 4-8 reps
Increase weight each set
Minimum of 4 reps so add weight accordingly

Back Squats / Ukrainian Dead Lift
Barbell Rows / Pull ups
Floor chest press / clap push ups
Double kettlebell dead cleans / back extensions
Barbell Curl / Tricep dip

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

4/5/2023

Warmup with joint mobility, foam roller, and dynamic movement.  Rack 'em up.  Old school back squat with a step up 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..

4/4/2023

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 and Manny always.. 

4/3/2023

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..

4/2/2023

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do Bulgarian Bag / kettlebell combo today along with some flexibility work.  Matching movements with different pieces of equipment.  Although the mechanics of the movement are similar, but different small muscles groups are taxed when using the Bulgarian Bag and vice versa with the kettlebell.

For reps or time

snap downs / snatches
doughnut swings / swings
BB cleans / double cleans
spins / halos
good mornings / scdl

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

4/1/2023

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..