8/31/18

Vinyasa flow with Candace..

https://www.youtube.com/watch?v=imCpVm44NAw

Namaste..  El Rey always.. 

8/30/18

 Warm up with joint mobility and dynamic movement. Focus on the upper back and shoulders.  Those overhead static holds do a number on you.  Then time to get into it.  We are going to do a 20 minute go today-non stop. Explosive movements.. Think hip drive and power..

20 minutes amrap

200m  
10 medicine or Fit ball smashes
3 tire toss or 10 snatches 5L/R
10 front squats 5L/5R
5 box jumps

Cool down, have a nice day..

8/29/18

HIIT training today.  Tabata protocol.  20 seconds of all out work followed by 10 seconds of active recovery for 8 sets.  Active recovery can be jumping jacks, walking back and forth, or jogging in place. Just don't stand still.  Really push yourself each set to get maximum effort.  Warm up with joint mobility and dynamic movement.  Then get after it.

20 seconds on / 10 seconds off for 8 sets
Complete 8 sets of EACH exercise before you move on to the next one.

ropes (2x waves, corkscrews, alternating waves, judo throws)
double jerks
double front squats
suit case dead lift
mountain climbers
chest to bar row

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

8/28/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a workout that a buddy of mine gave me from his Crossfit group.  You will need a timer.  You simply set the clock for 1 minute, and then perform a series of exercises.  If you complete the exercises before the 1 minute elapses, then you get to rest.  Get ready, because when the minute timer buzzes you are off and going again.  Essentially, it pays to be a winner.  Once again, do not sacrifice speed for form..  We will put a FIST stamp on this by using the BB.

Every minute on the minute for 15 minutes

5 BB Thruster 
5 BB Hi-Pulls
5 BB Snap Downs

Gut exercises, handstand holds, back bridges..

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

8/27/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight blast.  Just a circuit of simple movements to get the blood going and the build up some agility, coordination, and have a little fun.

5 rounds

10 yds bear crawl
50 squats
10 yds scorpion crawl L
40 sit-outs (20L / 20R)
10 yds scorpion crawl R
30 split jumps
10 yds of burpee broad jumps
20 push ups
10 yds of frog hops
10 full sit ups

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

8/26/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be training each movement followed by a static hold.  For example 10 squats followed by a 30 second squat hold.  This is a great way to increase time under tension and force all of the stabilizers to work extra hard.  Get after it!!

5 Rounds

Exercise / 30 second hold

30 Bodyweight Squat
15 Presses L
15 Presses R
30 Bodyweight Lunge
30 Push-ups
30 Sit-ups

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

8/25/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a non stop ladder set. Rep range is 5-4-3-2-1.  All you need is one kettlebell.  So each set begins with 5L/5R, 4L/4R etc.. down to 1, then the set is complete. Pick 5 movements and make this a full body go...

3 Rounds

Rep Range 5-4-3-2-1

Swings
Snatch
Front Squat
Press
Row

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