7/14/2021

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a bodyweight chipper.  Each exercise will be performed 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 5-6 movements and get after it.  As always, never sacrifice form for speed.  If you need to stop and take a break, do so..

Down then Up... 

30-20-10
10-20-30


In and Out Squats https://www.youtube.com/watch?v=ZAK9zuAmEgM
SEAL Push-ups 
Side to Side Lunge  
Flutter Kicks
Walkouts 
Tripod Extension https://www.youtube.com/watch?v=IXHdlfbJrSM 

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

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

7/13/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag / Row combo training session.  Timed sets on the rower followed by an endurance set with the Bulgarian bag.  Great full body workout and awesome developer of grip and mental strength.

5 sets of 4 Minutes on the rower followed by the BB circuit below.  Max Meters on the rower and 100 reps with the BB.

20 BB Squats

20 Snapdowns

20 Spins 

20 Presses

20 Arm Throw

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

7/12/2021

Warm up with joint mobility, dynamic movement and foam roller. Today we are going to hit an AMRAP circuit.  Simple effective and brutal kitchen sink session.  25 minutes go as hard as you can.  Rest if you need to but get right back to it.  Full body go.

25 Minutes AMRAP 

1 15 foot rope climb or 15 bent over row
3 tire tosses or 5 power cleans
10 Bulgarian Bag spins 5L/5R or 10 plate halos
25 yd sprint
10 heavy hand to hand swing
10 tactical lunge

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

7/11/2021

Warm up with joint mobility and dynamic movement.  Today we hit the FIST version of the "Bear" workout. This link is the FIST version http://www.youtube.com/watch?v=9_320cMZN1Q&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=5&feature=plcp It involves multiple movements to make one rep.

FIST Bear

10 rounds of 5 per side 

We use 1 kettlebell

1 Rep includes in succession:
swing
clean
front squat
snatch
over head squat

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

7/10/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 4 movement EMOTM training session.  5 Rounds to make it a total of 20 minutes of work.  Make sure you're getting your mobility movements in to avoid unnecessary injuries.  Have some fun and lets go!!

5 Rounds EMOTM

Minute # 1 15 Goblet Squats 
Minute #2 12 Burpees
Minute #3 16 BB Spins
Minute # 4 6 Double Kettlebell Clean and Jerk 

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

7/9/2021

Posterior chain focused yoga session today with David... 

https://www.youtube.com/watch?v=gDQNqZMv1V0

Namaste...  El Rey and Manny always..  

7/8/2021

Warm up with joint mobility and dynamic movement.  Today is a simple workout.  Just one exercise, done for time.  Turkish get ups.  TGUs area great full body progression.  As you can see from the photos below, your entire body is working to get from your back to a standing position as well as when you return to the floor.  This is truly taxing workout.  Set the clock for 15 minutes and hit it..  Follow that up with a one mile jog, and then call it a day..

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