11/6/2024

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit the whole body with long cycle clean and jerks, split jumps and trap bar dead lifts.  Make sure you don't skimp on your warmup.  Make sure your joints are greased...

5 rounds of Snatches 

Rep range 3-5-7 (L/R arm)
single kettlebell : 3 heavy, 5 medium, 7 light

5 Rounds of Trap bar dead lifts / split jumps 

3-5 reps (try and increase weight after each set)
8 split jumps 

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

11/5/2024

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.. 

11/4/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit simple, but effective you go / I go training session.  Sorry, Uncle B it's your least favorite exercise, but I'll make it up to you.  Break it up into 10 sets of 10 reps with a burpee chaser.  Full body go, get warm and get 'er done.

You go / I go format

10 Sets of 10 Reps
Double Kettlebell Thrusters with a 3 Burpee chaser after each thruster set

  

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

11/2/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Kitchen Sink endurance training session.  Bodyweight, Kettlebells, and Bulgarian Bag all in one session.  1 minute of work followed by 15 seconds of rest for 3 rounds.  Great strength, grip, and conditioning go.  Work out those kinks and get after it.

1 minute on / 15 seconds off
3 Rounds

2 Handed Swings
SEAL Push-Ups
Squat Thrust / Sit Out combos
Figure 8 Static Holds
BB Clean and Front Squat
BB Lunge / High Knee combo

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

11/1/2024

Yoga with Charlie..

https://www.youtube.com/watch?v=348D28nL9pg 

Namaste.. El Rey and Manny always.. 

10/31/2024

Happy Halloween!! Today, it is only fair that we give the El Diablo 666  workout a go.   This workout consists of 6 reps of 6 exercises for 6 rounds.  We will be using the Bulgarian Bag for them.  It is fast and furious but very effective.  Begin with joint mobility, foam roller, and dynamic movement.  Then get after it..

6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics

Snap downs
Over head squats
Good mornings 
Arms throw
Upright rows
BB burpees

It may not look like much, but this will put it on you...

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

10/30/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a single kettlebell training session. All you need is a single kettlebell.  2 minutes of work broken down into 30 second intervals with 30 seconds rest to follow.  Get your timer set and get after it.

2 Minutes on / 30 seconds off
Each interval is 30 seconds

Set 1
Hand to Hand Bent Over Row
Single Arm Dead Clean

Set 2
Hi-Pull
Front Squat

Set 3
Alternating Dead Snatch / Press Combo
Close Grip Push-Ups

Set 4
Put it all together for a massive flow.. All singles

Hand to Hand Row / Single Arm Dead Clean / Hi-Pull / Front Squat / Dead Snatch / Press / Push-up Flow for 3 minutes.

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