Tuesday, December 18, 2018

12/18/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today, I went to the archives and dug up an oldie but a goodie.. We are going to hit a 5 round full body go... Up the ladder incrementally.  Make sure that you work the kinks out, and then get right to work. 

5 rounds

5 Double Thruster
10 Burpees
15 Suit Case Dead Lift
20 Hand 2 Hand Swing
25 Knees to Chest Crunch


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

Monday, December 17, 2018

12/17/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a a kettlebell and bodyweight ladder down.  Lots of volume in on long set.  Do not move on until you've completed each amount of reps.  If you need to stop and take a break during a set, totally ok.. Enjoy.

1 Round

100 Hi-Pulls
80 Push-Ups
60 Kettlebell Jump Squats
40 Thrusters
20 Ab Wheel


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

Sunday, December 16, 2018

12/16/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell circuit.  5 reps and 5 different movements all as a part of one set.  This will mix together strength, conditioning and endurance.  As always, focus on quality reps, NOT speed.  Slow is fast and fast is slow... ;-).. Try to get through it with as little rest as possible.

10 Rounds

(Short reps maybe try a challenging weight)

5 Swing L
Jerk L
5 Hi 
Pull / Catch / Squat 
5 Swing R
5 Jerk R


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

Saturday, December 15, 2018

12/15/18

Today we are going to perform the 12 days of Christmas with the Bulgarian Bag... You perform it like the song.. 1st day 1 Jump squat.. 2nd day 2 Upright row 1 Jump squat.. etc.. Any questions about Bulgarian Bag movements, watch this video. http://animoto.com/play/orGrX1Uw9Y2kdLKzwamwNA

On the twelve days of Christmas my true love gave to me..

12 Snap downs
11 Push ups
10 Shoulder presses
9 Hammer curls
8 Spins 4L / 4R
7 Good morning bends
6 Arm throw 3L/3R
5 BB Burpees
4 Lunges per side
Clean and front squat 
2 Upright Row
1 BB jump squat


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

Thursday, December 13, 2018

12/13/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a complex called "The Great Destroyer" by Pat Flynn.  "Pat Flynn is a certified Russian Kettlebell Challenge instructor, fitness philosopher, and 7th degree blackbelt in hanging out. Pat is the founder of ChroniclesOfStrength.com where he talks mostly on how to chop fat and multiply muscle through kettlebell complex training."  This looks like a brutal test.  


3-5 Sets


The Great Destroyer Consists of the following:
Double Kettlebell Swing x 10 Reps
Double Kettlebell Snatch x 10 Reps
Double Kettlebell Front Squat x 10 Reps
Double Kettlebell Clean and Press x 10 reps
Push Ups x 10 Reps
Bent Over Rows x 10 Reps
Recommended Operating Weight:

Pair of 16kg or 20kg kettlebells for most males
Pair of 8kg or 12kg kettlebells for most females
Cool down, have a nice day.. El Rey always.. 

Wednesday, December 12, 2018

12/12/18

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...

3 rounds ( Rest 2 minutes in between rounds)

25 Medicine Ball smashes
50 Band curls
25 Hang cleans
25 Chain back extensions

3 sets

5 Chin ups
10 Barbell shoulder press
10 Barbell row

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