10/17/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit another combo training session with the rower and kettlebells.  If you don't have access to a rower, run, bike, or use a stair climber.  Focus on consistency of effort.  Try and make each interval as the last.  This is an endurance session not a sprint.  By the same token, it is not a jog either.  

4 sets 

Row, Run, Bike 500M

25 (Moderate weight Double Clean and Jerk)

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

10/16/2024

Warm up with joint mobility and dynamic movement.  Killer combo week continues.... Alternating exercises today in 30 second intervals with 10 seconds change time.  This is a great conditioning work out.

6 Rounds (total of 24 minutes of work time)

Fitball swing squats / ab wheel

Step ups / push ups

Fitball smashes / back extension

Fitball spins / dips

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

10/15/2024

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a 5 part EMOM training session.  We will go through it 5 times for a total of 25 minutes.  We will incorporate Bodyweight, Bulgarian Bags, and Kettlebells.  So grease up the joints and lets get after it!!

EMOM for 5 Rounds

Minute 1 = 20 Sit-Outs

Minute 2 = 20 Hi-Pulls

Minute 3 = 25 BW Jump Squats

Minute 4 = 20 BB Spins

Minute 5 = 10 Double Snatch 

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

10/14/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today is super simple. One full body exercise that really taxes the central nervous system.  All you're going to do is st the timer and go.  You can pick your time limits.  I like to do one long set of continuous singles after I have completed 5 on each arm with out switching.  Drum roll... Turkish Get Ups.. This is Steve Cotter's variation on the basic movement http://www.youtube.com/watch?v=uGRBvom4Zrw

20 minutes of TGUs..

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

10/13/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate workout.  All that is needed is a 25-35-45 pound plate.  If you don't have access to a plate, use a kettlebell or dumbbell.  We are going to mix in timed sets along with sets of reps to mix it up a bit today.  Enjoy..


Round 1
Tabata style 8 rounds 20 seconds on / 10 seconds off 

Squat
Halo
Press
Clean & Jerk
Axe Chops

Round 2
3 Rounds of : 
15 Reps of each

Trunk Twists
Upright Row
Bent Over Row
Triple Crush
OH Squat
    

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

10/12/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit Bulgarian Bag matches.  Six periods of four minutes each with a 30 second break in between periods.  Choose 2 or 3 exercises, the number of reps for each, and do them continuously until the clock runs out.  This is a mini amrap training session.  The exercises are up to you.  We will be doing three progressions twice.  The cold is coming.. This will warm you up quickly.

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

10/11/2024

 Yoga with Adrienne.. Restorative flow.,,

https://www.youtube.com/watch?v=FXPGuNU-BYA 

Namaste.. El Rey and Manny always..