Tuesday, March 19, 2019

3/19/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a ladder set.  Just one set of multiple reps without stopping and getting after it.  Push through it.. Early stages of a rough week of training.  Time to start off the week right!!

1 Round

50 Swings
5 Burpees
40 Jerks 20L/20R
5 Squat thrust
30 Jump Squats
5 Burpees
20 Sit-ups
5 Squat thrust
10 Hand release push-up
5 Burpees
20 Sit-ups
5 Squat Thrust
30 Jump Squats
5 Burpees
40 Jerks 20L/20R
5 Squat Thrust
50 Swings




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

Monday, March 18, 2019

3/18/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT a Bulgarian Bag, Kettlebell, Bodyweight and Airdyne bike circuit.  Several stations to increase conditioning and strength.  Remember lousy reps, lousy results.  Don't dog it, but speed reps aren't the goal.  Focus on pushing your conditioning and strength.

3 sets of 5 Rounds

30 seconds work / 10 second switch

Airdyne
BB Front raise / squat combo
SCDL
Snap Downs
Fitball Smash

*You can alter the exercises after you finish your 5 round set.


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

Sunday, March 17, 2019

3/17/19

Warm up with joint mobility and dynamic movement.  As today is the feast day of St. Patrick, we will honor Ireland's most famous patron saint by doing the St. Patrick's Day 17. (Brigid of Kildare and Colmcille are also formally recognized as patron saints as well.)  It will be difficult, much like when he was captured from Wales by Irish raiders and taken as a slave  to Ireland, where he lived for six years before escaping and returning to his family. So put on your green workout attire, and have some Irish soda bread for later and get after it.

17th of March
26 counties in Ireland
6 counties in North Ireland

17 sets of 17 different exercises
32 reps per set

1 squat thrust
2 sumo squat
3 upright row
4 swings
5 press (16L/16R)
6 SCDL
7 sit out (16L/16R)
8 lunge (16L/16R)
9 halo (16L/16R)
10 seal push up
11 hi-pulls (16L/16R)
12 cleans (16L/16R)
13 mountain climber 
14 russian twist (16L/16R)
15 crunch
16 snatch (16L/16R)
17 thruster (16L/16R)

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

Saturday, March 16, 2019

3/16/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old stand by endurance go.  FIST 500.  Simply pick 5 exercises and do 100 reps of each.  The caveat is that you can't go on to the next movement until you finish the one that you are performing.  It is a great mental exercise as well as physical.  All you'll need is 1 kettlebell and your body weight.  Switch hands as often as you like.  Once you start, the bell can't hit the ground.

100 reps of each.. Take rest as needed

BB Front Squats
Kettlebell Swings
BB Presses
Flutter Kicks
Kettlebell Cleans



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

Thursday, March 14, 2019

3/14/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we we are going to focus on strength and explosiveness.  Great combo exercise circuit.  You will work grip strength, core stability, balance, agility, and flexibility.  Pretty full training session.  So let's get after it.

8 rounds
Take rest as needed

25 yd farmers walk
8 SCDL
8 box jump
8 chin ups
8 ab wheel
25 yd see saw press

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

Wednesday, March 13, 2019

3/13/19

Warm up with joint mobility and dynamic movement.  Today we are going to do another combo.  The first movements are slow and controlled followed by a cardiovascular element.  If you don't have access to some of the equipment, improvise..

5 Rounds
1 minute of hitting the heavy bag ( no heavy bag: shadow box)
3 Turkish get ups per side
3 windmills per side

5 Rounds 

1 minute jump rope
3 Turkish get ups per side 
5 windmills / OH squats combo per side


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