7/7/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight blast.  Multiple exercises in an as many rounds as possible format.  Form is never sacrificed for form.  Crappy form with equate to bad habits, injuries, and crappy results.  So focus on making each rep count.  That doesn't mean take it easy.  Go all out.  Give everything. "Today live like you wanna.  Let yesterday burn and throw it in the fire. Fight like a warrior."- Matisyahu

20 minute AMRAP

10 alternating squat / kung fu kick combos
5 tuck jumps
8 SEAL push ups
6 pull-ups
50 jump rope skips or jumping jacks

Flexibility and strength drills

Handstands / splits / back bridges

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

7/6/2021

Today were are going to HIIT it.. So begin with joint mobility, dynamic movement and foam roller.  25 seconds of work 5 seconds to move to the next station for 4 rounds.  Pick 5 exercises and do 3 sets.  These types of circuit training sessions really mimic "game/match like" conditions.  Go hard for the 25 seconds.  Push yourself..

25 on / 5 off
20 intervals = 4 full rounds x 3 sets

Set 1

ropes (waves, alternating waves, corkscrews, jumping jacks)
thrusters
ab wheel
dips
ring rows

Set 2

ropes
SCDL
jump pull ups
sit outs
trx pistols

Set 3

ropes
mountain climbers
back extensions
Fit-ball smash
heavy swings

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

7/5/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be hitting a simple circuit in a chipper format.  2 rounds from 50 down to 10 with a plate.  Very simple. Don't worry there is a catch. Timed 1/4 mile runs after the first round and the second round.  Give yourself a realistic but challenging time to run the 1/4 mile and have a penalty if you don't succeed this time.

2 Rounds

Use an Olympic plate 25, 35, or 45lbs

50 Squats
40 Rows
30 Clean and Jerks
20 Halos 10L/10R
10 Triple Crush

Run 1/4
Penalty 1 burpee for every second you are over prescribed time

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

7/4/2021

Happy Birthday America!! Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag chipper with a kettlebell chaser.  Focus on quality full range of motion reps, NOT fast "get it over with" reps.  Take the extra time and get 'em right.

100 spins / 15 swings
90 hi-knees / 15 swings
80 hi-pullls / 15 swings
70 push-ups / 15 swings
60 good mornings / 15 swings
50 snapdowns / 15 swings
40 presses / 15 swings
30 sit-ups / 15 swings
20 burpees / 15 swings
10 hammer curls / 15 swings

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

7/3/2021

Yesterday we hit it pretty hard.  Today will be no exception.  Warm up with joint mobility and dynamic movement and just let that flow into today's workout.  Today we are going to do 5 you love (or don't mind so much) and 5 you hate..  These are all body weight exercises. You can choose any ones that you would like.  So write down as many as you can think of, and then pick out 5 and 5.
Here is my 10.  Do 10 reps of each. Try and do 5-10 rounds w/alrap.

Love:


push ups
squats
burpees
sit outs
pull ups 

Hate:

lunges
jump squats 
cossack squats
dips
back extensions

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

7/2/2021

Yoga with Adriene.. Stress relief!!

https://www.youtube.com/watch?v=_zbtKeeAa-Y

Namaste.. El Rey always.. 

7/1/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an Olympic plate training session.  This training session comes from Epic Workouts.  It based off a workout from MMA legend Randy Couture.  It was suggested to me be a friend of mine, so why not give it a go.. Make sure that you focus on form rather than speed.  This is the link http://www.youtube.com/watch?v=bldXM31PO2g   

5 rounds

10 Bicep Curls
10 Tricep Extensions
10 Halos L
10 Halos R
10 Upright Row
10 Thruster
10 1 arm row L
10 1 arm row R
10 Burpees w/ plate

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