5/31/2024

Yoga with Adrienne.. Knee sensitive practice... 

https://www.youtube.com/watch?v=VfSlEgg4ApE 

Namaste.. El Rey and Manny always... 

5/30/2024

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to to do some high intensity circuit training (HIIT).  It will combine many of the areas that we have been working on this week during training especially hip and hamstring mobility, strength, and flexibility.  It is a 40-20 go for 5 rounds. Get warmed up and HIIT it!!!

5 rounds
40 seconds on / 20 seconds off

Airdyne or row sprint
Ukrainian dead lift
Bosu ball chest press
TRX pistol squat (alternating legs)
 2 handed swing

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

5/29/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Kitchen Sink endurance training session.  Bodyweight, Kettlebells, and Bulgarian Bag all in one session.  1 minute of work followed by 15 seconds of rest for 3 rounds.  Great strength, grip, and conditioning go.  Work out those kinks and get after it.

1 minute on / 15 seconds off
3 Rounds

2 Handed Swings
SEAL Push-Ups
Squat Thrust / Sit Out combos
Figure 8 Static Holds
BB Clean and Front Squat
BB Lunge / High Knee combo

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

5/28/2024

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..

Row, Run or Bike 2,500M

Down then Up... 

30-20-10
10-20-30


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

Row, Run, or Bike 2,500M

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

5/27/2024

To those who have fallen protecting our freedom, I salute you.  

Thank you to those who have served to protect our freedom.  

Thank you to my son currently serving in the USAF.  

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

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

5/26/2024

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 and Manny always.. 

5/22/2024

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..

5/21/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight training session.  These can be the hardest ones sometimes. After several days of hard weight training and conditioning, it is a good break as well.  Make sure that you are working for quality reps. Not crappy speedy ones.. No benefit to lousy form.. So focus on fighting through the fatigue.. If you have to stop, and rest and then continue fine.. Get after it..

20 minute AMRAP

8 chest to bar
10 crossover push ups http://www.youtube.com/watch?v=QstWUkc4KyE
12 deep Cossack squats
14 chair dips
16 knees to chest
20 squats

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

5/20/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today is super simple. One full body exercise that really taxes the central nervous system.  All you're going to do is st the timer and go.  You can pick your time limits.  I like to do one long set of continuous singles after I have completed 5 on each arm with out switching.  Drum roll... Turkish Get Ups.. This is Steve Cotter's variation on the basic movement http://www.youtube.com/watch?v=uGRBvom4Zrw

20 minutes of TGUs..

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

5/19/2024

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.. 

5/18/2025

Warm up today with joint mobility, dynamic movement and foam roller.  Circuit day today. We are going to get that heart pumping with 12.5 minute rounds.  Pick 5 exercises and set up 5 stations.  Max reps in 25 seconds per station.  25 sets gets you through each exercise 5 times in the 12.5 time allotment.  So it is a balls to the wall sprint.  Get after it.

25 seconds on 5 seconds off for 25 sets.

Round 1
Ropes (waves, alternating waves, corkscrews, jumping jacks, and judo throws)
sit outs
double jerks
back extensions
step ups

Round 2
Ropes (waves, alternating waves, corkscrews, jumping jacks, and judo throws)
Med ball smash
double clean
seal push up
double snatch (light/moderate)

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

5/16/2024

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 then 1 up to 10

Pushups

Squats

Situps 

Burpees

Lunges 

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

5/15/2025

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.. 

5/14/2024

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.. 

5/13/2024

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...

5/12/2024

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.  So get a good warmup and get after it!!! 

20 minute EMOTM

3 SCDL
10 Figure 8 Static Holds
3 Goblet Thrusters 

3 sets of max pull ups
3 sets of max dips

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

5/11/2024

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit a 300 rep training session with a Kettlebell, Bodyweight, and Bulgarian Bag.  Try and push yourself with a more challenging kettlebell or a heavier bag.  10 movements of 30 reps done in succession.  No rest.. Get greased up and get after it!!

300

30 Reps Each 

KB Swings
KB Jerks L
KB Jerks R
KB Lunge 15 L/ 15 R
Push-ups
BB Jump Squats
Snap-downs
Spins 15 L / 15 R
Sit-ups
BB Burpees

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

5/10/2024

Barre Workout.. Not easy.. 

https://www.youtube.com/watch?v=Y_e85p7MuEw&t=567s

Namaste.. El Rey and Manny always.. 

5/9/2024

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.. 

5/8/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a rowing / kettlebell / bodyweight training session.  If you don't have access to a rower, run or bike instead.  Quick and effective movements for a full body session.

25 minutes AMRAP

5 Burpees
10 LC C&J (Moderate) 

10 Step Ups
30 Second OH Static Hold
Row or Run  400m

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

5/7/2024

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
Box Jumps
Zercher squats
Pull-ups
Seated shoulder press

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

5/6/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 400 rep training session with a burpee chaser.  10 exercises of 40 reps each.  Plus a burnout of burpees to celebrate my late fathers birthday.  "Mark, in hockey, cruisers watch what happens.. Diggers make things happen.. Be a digger.. "

1 Round
40 Reps each

KB Swings
BB Squats
Push-ups
BB Snapdowns
KB Press 20L/20R
Sit-ups
KB Snatch 20L/20R
BB Hi-pulls
Squat Thrust
BB Spins 20L/20R

Burnout:
50 Burpees

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

5/5/2024

Warm up with joint mobility, foam roller, 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 15 minutes.  Rest as you need it.

Set your timer for 15 minutes amrap 

5 chin ups
10 seal push ups
5 tuck jumps
5 pull ups 
20 Cossack squats
30 jumping jacks

1 Mile Run finisher

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

5/4/2023

Warmup with joint mobility, dynamic movement, and foam roller...  Today we are going to hit the El Diablo 666 workout.  It consists of 6 exercises of 6 reps each for 6 rounds with no rest.  It is a killer.  So to begin we'll be doing 6 minutes of calisthenics to make sure we are good and ready to get 'er done.

6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics


2 handed swings
Side to Side Kettlebell Push ups
Kettlebell jump squats
Snatch L
Snatch R
Burpee

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

5/3/2024

Active recovery yoga with Charlie...

https://www.youtube.com/watch?v=8tVWkHoKTyo

Namaste.. EL Rey and Manny always.. 

5/2/2024

Warm up with joint mobility and dynamic movement.  Today we are going to hit the clubbells.  They are a great grip building, muscular endurance, and cardiovascular tools.  This is just another odd object to mix up your training, and they can put it on you..

10 reps per hand for 10 rounds

swing
side swing
torch press
halos
shoulder casts
pull over / squats
twists
side snatch
mills
rear lunge flag drive

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

5/1/2024

Warm up with join mobility, foam roller, and dynamic movement. Work on 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)

20 spin / arm throw combos 10L/10R
30 lunges 15L/15R
15 upright row (with top handles)
10 halos
20 split jump / snapdown combos

Finish:
2 minute BB burpee challenge

 

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