Tuesday, November 19, 2019

11/19/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going down to the dungeon for some get ups and heavy bag work.  Short reps with a heavy bell, and quick bag rounds will surely put the hammer down upon us.  Make sure you are focusing on form rather than speed with the TGU.  Jason C. Brown goes through the basic progression here : http://www.youtube.com/watch?v=pJYa1B24U-M
If you don't have access to a heavy bag, shadow box.

10 rounds

45 seconds heavy bag
3 TGUs L/R
5 burpees

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

Monday, November 18, 2019

11/18/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight blast.   8 exercises in a circuit format on the clock.  Push yourself through each movement, and maximize reps.  After a hard day of weight training, bodyweight days are a perfect compliment, and help work all of the little stabilizers that are missed when you hit the big muscle groups..

20 seconds on / 10 seconds off

Gorilla Jacks
SEAL Push-ups
Squat / Karate Kick combo
Sit-outs
Plank elbow to knees
Speed skaters
Pike push-up https://www.youtube.com/watch?v=sposDXWEB0A
Seated knee tucks (abs)


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

Sunday, November 17, 2019

11/17/19

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 always.. 

Saturday, November 16, 2019

11/16/19

Warm up with joint mobility and dynamic movement.  Today we are going to hit the legs and also get our heartbeat going.  Mixed together will be small circuits for strength, explosiveness, and endurance.  Make sure you are hitting your foam rollers and doing a really good dynamic warm up prior to beginning. Here we go..


Set 1

5x5 Log front squats
20 split jumps
100 jump rope skips

Set 2


5x5 Weighted back extensions
20 ski jumps
100 jump rope skips

Set 3


5x5 Ukrainian dead lift w/ kettlebell
10 heavy BB dead snatch
100 jump rope skips 

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

Friday, November 15, 2019

11/15/19

Yoga with Esther..  Great bridge sequence.. Tough but feels great..

Namaste.. El Rey always.. 

Thursday, November 14, 2019

11/14/19

Warm up with joint mobility and dynamic movement.  Killer combo week continues.... Alternating exercises today in 30 second intervals with 10 seconds change time.  This is a great conditioning work out.

6 Rounds (total of 24 minutes of work time)

Fitball swing squats / ab wheel

Box jumps / push ups

Fitball smashes / back extension

Fitball spins / dips


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

Wednesday, November 13, 2019

11/13/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell / Bulgarian Bag superset training session.  Full body tilt that will get your heart and sweat going.  Work to be efficient, explosive, and strong through these movements.  Your grip will be taxed by the end of the time limit. 24 minutes is 4 full international wrestling matches. So push yourself.

Max Rounds in 24 minutes

10 Snatch L/R
10 Spins L/R

10 Clean and Jerk L/R
10 Snap downs

10 Goblet Squat
20 steps of BB Lunge

Cool down, have a nice day..