10/14/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag Tabata circuit.  This will prove to be another level of misery as it pertains to training.. ;-), but alas we will persevere through adversity and come out stronger healthier and mentally tougher than before.  Enjoy

20 seconds on / 10 seconds off
8 sets

Spin / Arm throw combo
Split jumps
Clean and front squat
Press
Snapdown

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

10/13/2020

Warm up with joint mobility and dynamic movement.. Today meat grinder.  3 sets where 1 exercise is featured. Swings, squats, and presses mixed in with cleans and snatches in a brutal 7-8 minute non stop single arm kettlebell set.  http://www.youtube.com/watch?v=vN6MVmiPugY&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=47&feature=plcp This link is the clean and front squat section of the meat grinder..  

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

10/12/2020

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a kettlebell chipper.  Each exercise will be performed 50-40-30-20-10 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 3-4 movements and get after it.  As always, never sacrifice form for speed.  If you need to stop and take a break, do so..

50-40-30-20-10

Kettlebell swings
Bodyweight Squats 
Flutter Kicks 

Extra : Row, Run, or Bike for meters, miles or time..  

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

10/11/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 30 minute no rest endurance circuit.  You can either Row, if you don't have access to a rower, Run with a quick kettlebell, bodyweight, and Bulgarian bag circuit thrown in for good measure.  Try and get max rounds.  As always never sacrifice good form for speed.. Crappy form = crappy results and possible injury.. If you need a quick breather, take it.. Just don't quit.

Max Rounds in 30 Minutes

Row 500M or Run 400M

10 Bulgarian Bag Spins

10 Kettlebell Swings

10 Push-Ups

10 Kettlebell Single Jerks (5L/5R)

10 Bulgarian Bag Reverse Lunge

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

10/10/2020

 Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength set with a conditioning chaser.  If you don't have access to a medicine ball or fit ball, you can substitute burpees or sprints. Simple 5x5 kettlebell complex followed by med/fitball slams.

5 Rounds

5 Double Clean / Front Squat / Jerk Combo

10 FitBall Slams / Duck Unders 

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

10/9/2020

Yoga flexibility flow.. 

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

Namaste.. El Rey always.. 

10/8/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today the kitchen sink circuit.  We are going to hit the Bulgarian bag, kettlebells, ab wheel, bodyweight, clubbell, barbells and ropes.  You mix them all together and you get a great training session.  Lots of conditioning with the ropes and great grip and functional strength with the sled, box jumps, Bulgarian Bag, clubs, bells, barbells and your own bodyweight.  Get after it..

30 seconds on / 10 seconds off
Ropes
Bulgarian Bags
Barbells
Clubbells
Kettlebells
Bodyweight
Ab wheels
Sled
Box jumps

You decide your exercises.  Make sure you have a good balance of push/pull/explosive movements.

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