2/8/2025

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight and kettlebell session.  Timed sets of bodyweight and kettlebell movements in a tabata style 2:1 work to rest ratio.  Get warmed up and get after it. 3 Rounds = 22.5 minutes..


3 Rounds

30 seconds on / 15 seconds off

Seal Push-ups
2 Hand Kettlebell Swing
Side Plank Hip Lift
Side Plank Hip Lift
Kettlebell Front Squat
Squat Thrust
V-Ups
Kettlebell Halos L/R
Sit-Outs
Sumo / Upright Row 

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

2/7/2025

Morning Yoga with Adriene.. 

https://www.youtube.com/watch?v=OMu6OKF5Z1k&t=402s

Namaste.. El Rey and Manny always.. 

2/6/2025

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian Bag (BB).  Warm up with join mobility and dynamic movement. Work on hips, forearms, and lower back specifically.  The BB taxes those three areas the most.  When you feel ready , get after it..

20 minute go amrap (as many rounds as possible)

15 snap downs
30 lunges 15L/15R
15 thruster
15 hammer curls
10 donut swings
20 high knees

Finish:
2 minute BB burpee challenge

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

2/5/2025

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper.  One set with lots of volume and as little rest as possible.  Make sure you hit your mobility movements.  Don't skimp.. As we get older, they become more and more important.

Up and down.. Moderate weight..

50 Goblet squats
40 Snatch
30 Push-ups
20 Burpees
10 Swing LEFT
10 Swing RIGHT
20 Burpees
30 Push-ups
40 Snatch
50 Goblet squat

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

2/4/2025

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit a kettlebell / body weight super set combo.. Sounds like a mouth full, but it is truly simple.  The rep range may be difficult, but it will be a full body go utilizing 3 kettlebell movements, and 2 body weight movements.  Get good and warmed up and get after it. Do your set of Clean and Front Squats or Clean and Jerks, and super set it with Jump Squats or SEALs. 

50 Clean and Front Squats
100 Jump Squats

Breakdown :

Reps: C & FS 15-12-10-7-6
Reps JS : 20-20-20-20-20

50 Clean and Jerks
75 SEAL Pushups

Breakdown: 

Reps : C & J 15-12-10-7-6
Reps : SPU 25-20-15-10-5

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

2/3/2025

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight amrap training session.  All you will need is a pull up bar, dip station or stairs, and your own body weight.  20 minute go.. Work to get as many rounds as possible.. Don't sacrifice form for speed.

20 minutes As Many Rounds As Possible

5 Chin Ups
5 Tuck Jumps
5 Dips
10 Push Ups
10 Speed Skaters
Forward Roll
Backward Roll

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

2/1/2025

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight training session.  These can be the hardest ones sometimes. After several days of hard weight training and conditioning, it is a good break as well.  Make sure that you are working for quality reps. Not crappy speedy ones.. No benefit to lousy form.. So focus on fighting through the fatigue.. If you have to stop, and rest and then continue fine.. Get after it..

20 minute AMRAP

8 chest to bar
10 crossover push ups http://www.youtube.com/watch?v=QstWUkc4KyE
12 deep Cossack squats
14 chair dips
16 knees to chest
20 squats

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