12/23/2024

Happy Birthday Mom!!  Thank you for all of your lessons. Work hard, do your best, be honest and trustworthy.. Most of all "Be kind to everyone you meet.." Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an 10 exercise chipper.  After each movement, perform 10 burpees.  This is a tremendous way to pack a ton of volume into a short span of time.  So push hard and enjoy..

10 burpees after each movement 

20 Squats
20 Swings
20 BB Spins
20 Sit-Ups
20 Sit-Outs
20 Jerks
20 Snap Downs
20 KB Cleans
20 Push-ups
20 SCDL

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

12/22/2024

 Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a combo circuit to continue our Christmas theme workouts.  Make sure you grease the joints and get ready to HIIT it. Multiple Rounds of sprints and power moves.

Max Rounds in 30 Minutes 

Even Rounds

Row/ Run / Bike 500M 

10 Snatch L 

10 Snatch R

Odd Rounds

Jump Rope 1 Minute

10 C&J L

10 C& J R

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

12/21/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a single kettlebell flow.  Make sure that you choose your bell wisely.  Once we start, there will be no rest until you finish the sequence on both arms.  Get loose and get after it.

3-5 Rounds

10 SEAL Push-ups
Then go through this flow 5X before switching arms
Row
Swing
Clean & Jerk
Snatch
Squat
OH Lunge

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

12/20/2024

 Yoga with Charlie.. Hip Opening release..

Namaste.. El Rey and Manny always.. 

12/19/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Santa is making his list and checking it twice.  Make sure not naughty and for sure be nice.  Climbing in out of the sleigh, carrying all of the toys to the good girls and boys, and sliding down all of those chimneys is easy for Santa, but I think he trains to stay ready..  :-)..

Santa Bootcamp 

5 Rounds

10-20-30 yard Farmers Walk (suicide style 10yd up and back 20 up and back 30 up and back no rest)

20 BB Thruster / 20 Jump Squat combo

20 3 count Mountain Climber / 20 Plank Up Down combo

50 Battle Rope Waves

20 Walkout / Push up combo 

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

12/18/2024

Warmup with joint mobility, dynamic  movement, and foam roller.  Today we are going to hit a brutal bodyweight training session.  There will be no weights involved.  There will be a mental test.  There are no rep limits.  Just the clock.  So push yourself until the buzzer.

All body weight

1 minute on 10 seconds off

Jumping Jacks
Push Ups
Full Sit Ups
Mountain Climbers
Air Squats
Cossack Squat
Hip Circles
Burpees 
Swimmers
Plank up and downs
Split Jumps
SEAL Push Ups
Table Top Hold 
Squat Thrust
Flutter Kicks

Max pull ups, dips, and chin ups

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

12/17/2024

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a 20 minute go with as many rounds as possible.  I like these because you really can push yourself.  Just you against the clock.  Of course, we don't sacrifice technique and form to get the reps.. Make sure that you  are doing things the correct way to avoid injury.

25 minutes AMRAP

500m row
10 BB Jump Squats
10 BB Spins 5L / 5 R
10 Push-Ups
10 SnapDowns  

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