7/28/2021

Warm up with joint mobility, dynamic movement, and foam roller.  Today is simple. 10 exercises of 52 reps with the Bulgarian Bag.  If you don't have a bag, use body weight or dumbbells. Simple chipper that is the gift that keeps on giving.. I call it the Bulgarian Bag Birthday Bash..  Enjoy!!

52 reps of each

Spins
Snap downs
Jump squats
Hammer curls
Good morning forward bend
Lunge
Press
Arm Throw 
Full Body Crunch / Burpee Combo

52 Burpee Burnout

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

7/27/2021

Today we are going to hit a chipper.  So warmup with joint mobility, dynamic movement, and foam roller.  Grease those joints, shake off the cobwebs, and get after it today.  Enjoy.

50 Clubbell Thrusters

3 burpees

40 Clubbell Halos

3 burpees

30 Sit-ups

3 burpees

20 Double Cleans

3 burpees

10 Double Jerk 

3 burpees

20 Double Front Squat

3 burpees

30 Push-ups

3 burpees

40 Halos

3 burpees

50 Clubbell Thrusters

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

7/26/2021

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a slow controlled series of movements that hits the whole body.  Turkish get ups.  We're going to keep it super simple.  Just set the timer and go. One suggestion, try and do multiple reps with the same arm.  This will help stability, strength, stamina and mobility in the shoulders.

Your call on time.. 10-15-20 minutes.. Its up to you..
Use an appropriate weight for multiple reps for an extended period of time.

1500 M row or 1 mile run for a bit of extra conditioning.

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

7/25/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 30 /10 interval HIIT session.  Lots of movement, lots of volume, and lots of sweat.  Great way to keep your training sessions interesting and great way to hit the whole body in a compressed amount of time.  Enjoy!!

5 Rounds = 20 minutes

30 seconds on / 10 seconds off

Farmer's carry
Squat jacks
BB Spin
Renegade Rows
Sledge Smash
Med Ball Shoulders

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

7/24/2021

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit a body weight blast.  An AMRAP session.  Focus on quality reps, not speed.  It is going to be short reps and just a few exercises, but we'll hit the whole body and get some quality mental and physical conditioning.  Try not to be a clock watcher... I know that its hard sometimes.. but that's when we have to dig inside and just say, "It's just 20 minutes.. I can do anything for 20 minutes.."  Be focused and get after it!!

20 minutes AMRAP

10 BB Snap Down / Split Jump Combos
10 Sledge Smash
10 Spin / Arm Throw Combo
5 BB Burpees
1 Ladder Sprint

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

7/23/2021

One of my favorites.. Yoga with Adriene.. Stress relief!!

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

Namaste.. El Rey and Manny always.. 

7/22/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Chalk up.. Meat grinder today.  3 sets of non-stop kettlebell movements.  This is a full body strength and conditioning go.  Make sure that as you get fatigued, you focus on keeping your form.  Breakdown in form leads to bad habits and injuries.

8 reps of each (single arm)

Set #1
swing
clean and press
swing
clean and front squat
swing 
snatch
swing

Set #2
clean and press
swing
clean and press
clean and front squat
clean and press
snatch
clean and press

Set # 3
clean and front squat
clean and press
clean and front squat
swing
clean and front squat
snatch
clean and front squat

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