6/30/2023

Recovery yoga day....

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

Namaste.. El Rey and Manny always.. 

6/29/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a FitBall combos.  Several sets of 2 FitBall movements blended together for one cohesive flowing movement.  This is a great core/grip/endurance/strength training session.  Very simple in design.  Use your timer and work for 40 seconds and rest for 20 seconds.  


FB Spin  /Arm Throw Combo
Swing Squat / FB Smash Combo
FB Smash / Duck Under Combo

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

6/28/2023

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 pull-ups 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..

6/27/2023

 Warmup with joint mobility, dynamic movement, and foam roller.  Today simple endurance training session broken up into 10 minute segments.  Max meters row/run/walk or bike in 10 minutes, max burpees / swings in 10 minutes, and finally max meters of row/run/walk or bike.  It is a test.  When you need a rest during burpee / swing session, walk around, don't stop moving. Just get a decent pace and just keep on moving.

10-10-10

Max Meters

Max Swings / Burpees (you make up the rep sets)

Max Meters 

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

6/26/2023

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.. 

6/25/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian Bag (BB).  Warm up with join mobility and dynamic movement. Works on the hips, forearms, and lower back specifically.  The BB taxes those three areas the most.  When you feel ready , get after it..

20 minute go amrap (as many rounds as possible)

15 snap downs
30 lunges 15L/15R
15 thruster
15 hammer curls
10 donut swings
5 BB Burpees 

Finish:
2 minute BB spin challenge

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

6/24/2023

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.. 

6/23/2023

Restorative yoga with Jessica

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

Namaste.. El Rey and Manny always... 

6/22/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are breaking up our training into two parts.  Long set strength and endurance, followed by circuit conditioning at stations. We will be focusing on our legs today for strength, and explosive bursts for conditioning.  So get a good warmup and get after it today.

2 sets of 25 reps

Double kettlebell front squats

1 set of 15 reps L/R

One legged dead lift

Multiple rounds of 20 seconds on / 10 seconds off
Burpees
Step Ups 
Medicine ball smashes
Chain back extensions
Tuck jumps
Sit outs
Ab wheel

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

6/21/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM kettlebell crusher. Push hard as in these training sessions, "It pays to be a winner".  Obviously, do not sacrifice form for speed.  Get after it.

EMOTM

15 minutes

1 SCDL
7 Two Handed Swing (single kettlebell)
3 Double Jerk

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

6/20/2023

Today we are going to do the FIST version of the plate workout.  So begin with joint mobility, foam roller, and dynamic movement.  Even though it is Summer, still spend a little more time warming up to heat up your engine.  

4 minutes of 30 second intervals of calisthenics (jumping jacks, mountain climbers, gorilla jacks, squats)

Use any plate you want- 10, 25, 35, or 45lbs.
20-18-16-14-12-20

presses
curls
clean and press
front squat
tricep extension
halos
axe choppers 
bent over rows

25 yd sprint

Do all of the plate exercises and then sprint. 6 full rounds of plate movements and 6 sprints.  Rest 1-2 minutes in between sets.  No longer than 2 minutes.

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

6/19/2023

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.. 

6/18/2023

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..

6/17/2023

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.. 

6/16/2023

Morning Yoga with Adriene.. 

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

Namaste.. El Rey and Manny always.. 

6/15/2023

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.. 

6/14/2023

Warm up with joint mobility, dynamic movement and foam roller.  Simple sequence today.  Turkish get ups.  Simply set your timer and go.  I like to get as many in a row as I can with one arm before I switch to singles. 15-20 minutes with no rest usually gets it done.  Throw in some more flexibility movements at the end, and call it a day.

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

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

6/13/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a workout that a buddy of mine gave me from his Crossfit group.  You will need a timer.  You simply set the clock for 1 minute, and then perform a series of exercises.  If you complete the exercises before the 1 minute elapses, then you get to rest.  Get ready, because when the minute timer buzzes you are off and going again.  Essentially, it pays to be a winner.  Once again, do not sacrifice speed for form..  We will put a FIST stamp on this by using the BB.

Every minute on the minute for 15 minutes

5 BB Thruster 
5 BB Hi-Pulls
5 BB Snap Downs

Gut exercises, handstand holds, back bridges..

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

6/11/2023

Warmup with joint mobility dynamic movement and foam roller.  Today we are going to hit a HIIT training session where we mix kettlebells and the Bulgarian Bag.  20 seconds of work with 10 seconds of rest in an AB format.  This is going to be a push/pull circuit.  Get the cobwebs out and get after it.

20 seconds on 10 seconds off
Each couplet is 4 rounds

Press w/ Bag
Hi-Pull / Sumo

Push-ups
SCDL (moderate)

BB Alternating Reverse Lunge
Kettlebell triple crush (moderate)

BB OH Squat
Kettlebell snatch 2 rounds L 2 Rounds R

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

6/10/2023

Warm up with joint mobility, foam roller, and dynamic movement.  Simple jail style circuit today.  You won't need much space, just your kettlebells, a pull up bar and a little room.  So get warmed up and get after it..

20 minutes

AMRAP 

5 Burpees
10 Dips
20 Push-Ups
30 Leg Raises
40 Lunges 20L/20R
50 Swings
5 Pull-Ups 

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

6/9/2023

Morning yoga with Julia..

https://www.youtube.com/watch?v=OH0TvwOZEk8

Namaste.. El Rey and Manny always.. 

6/8/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a single kettlebell complex.  Rest assured these movements all wrapped into just one rep will put it on you.  Make sure that you focus on form rather than speed.  Watch my teacher Steve Cotter perform this very slow controlled movement.  https://www.youtube.com/watch?v=6651sjanpxI
Get after it..

25 reps per arm.. Use a moderate weight.. Going for volume today...

1 Rep =
Windmill
OH Squat
Jerk
Snatch

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

6/7/2023

Warmup with joint mobility, dynamic movement, and foam roller. Simple workout today. Full body training session. Mental test as well. Take rest ad needed in between sets. Do not exceed 2 minutes. Also make sure that if you use kettlebells that they are safe and secure and don't wobble over on you. Stay safe.

100 man makers

http://m.youtube.com/watch?v=gczI5sINn9U

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

6/6/2023

Operation Overlord.. Warm up with joint mobility, dynamic movement, and foam roller. Today we will breaking up our workout into 5 mini workouts to match the names of the beaches that the brave and selfless Allied soldiers landed at in Normandy on June 6, 1944.  Today we will honor their service.  Each workout is a 4 minute period.

Utah
10 cossack squat
20 mountain climbers
10 clean and press


Omaha
10 goblet thruster
10 seal push ups
20 crunch


Gold
10 halos
10 burpees
20 flutter kicks


Juno
10 SCDL
10 frog jumps
20 heel touches


Sword
20 1 arm swings
10 sitouts
10 russian twist 

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

6/5/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to switch gears and hit the dungeon for a TGU/Boxing workout.  It's fun to switch things up sometimes, and I get a really good sweat down in the dungeon.  Timed sets for the heavy bag or shadow boxing if you don't have access to a heavy bag.  Reps on the TGUs, the caveat is that there are no switches.  So pick an appropriate weight.  Get loose, and get after it..

10 rounds

1 minute heavy bag
3 Turkish Get Ups L
3 Turkish Get Ups R
10 jump squats

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

6/4/2023

Warm up with joint mobility and dynamic movement.  Get yourself jump started today.  Bulgarian Bag day.  Get your grip and stamina ready because we are going to hit it hard.  Ladder down with burpees.  Make sure that you rest 2-3 minutes in between each round.  This is a really tough one today.

3-5 rounds 

50 spins
5 BB burpees
40 presses
5 BB burpees
30 squats
5 BB burpees
20 snap downs
5 BB burpees
10 push ups
5 BB burpees 

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

6/3/2023

Warm up with joint mobility and dynamic movement.  Today we are going to do a Special Operations Force candidate or SOF workout from www.sealfit.com .  It was just too crazy to pass up on today.  All it requires is a clock and a 1/4 mile track.  This is a tremendous conditioning workout.  It will definitely push you, so get a good sweat going and hit it.

Tabata = 20 seconds of work / 10 seconds of rest for 8 rounds

Tabata Burpee
Run 400m
Tabata air squats
Run 400m
Tabata 4-count mountain climbers
Run 400m
Tabata sit ups
Run 400m

No Rest

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

 

6/2/2023

 Morning yoga flow with Nicole...

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

Namaste.. El Rey and Manny always.. 

6/1/2023

Warm up with joint mobility and dynamic movement.  Today we hit the FIST version of the "Bear" workout. This link is the FIST version http://www.youtube.com/watch?v=9_320cMZN1Q&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=5&feature=plcp It involves multiple movements to make one rep.

FIST Bear

10 rounds of 5 per side 

We use 1 kettlebell

1 Rep includes in succession:
swing
clean
front squat
snatch
over head squat

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