4/30/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an "EMOTM" training session.  Just a few exercises done as quickly and safely as possible.  As always, never sacrifice form for speed.  This type of training session will amp up our conditioning.  Gonna be a chilly one today.. So get a good warmup and get after it!!! 

20 minute EMOTM

3 SCDL
5 Kettlebell jump squats
5 Double swings
3 Bent over rows

3 sets of max pull ups
3 sets of max dips

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

4/29/2022

 Yoga with Julia.. Power flow.. 

https://www.youtube.com/watch?v=x1Iacs5Yvc4

Namaste.. El Rey and Manny always.. 

4/28/2022

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit a great strength training workout.  We will utilize 2 kettlebells, or use dumbbells if they are all you have access to for training.  The reps are going to be as strict as possible.  Try not and dip or push press (use a manageable weight). Get a good warmup and get going.

Rep range
30-20-10

See Saw Press
15L/15R, 10L/10R, 5L/5R

Double High Pull
30,20, 10

Goblet Squat
30, 20, 10

Push up
30, 20, 10

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

4/27/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix timed sets of kettlebell movements with body weight movements.  Since we really 1 minute work sets with the kettlebell and 30 second body weight sets.  They will be complimentary exercises similar to a body builders "super set".  The body weight movements will be done immediately after each kettlebell set...

Rounds are up to you.  Heavy 3 rounds Moderate 5 rounds

Swings / frog hops
Squats / split jumps
Snatch / gorilla jack
Row / squat thrust
Clean / scorpion hop

  

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

4/26/2022

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. Works on the 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
5 BB Burpees 

Finish:
2 minute BB spin challenge

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

2/25/2022

Warmup with joint mobility, dynamic movement, and foam roller. Simple today. Pick one of your favorite training exercises and one of your least favorite training exercises, and put them together in a combo. We all need to work on our weaknesses to really improve.

Snatches and Over Head Squats are mine.
Need to work on OHS flexibility and strength

5 Rounds
30 snatches 15L / 15 R
12 OH Squats (moderate weight) 6L / 6R

Take rest as needed

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

4/24/2022

Warm up with joint mobility and dynamic movement.  Strength day today. One movement. Longer rest, short reps, heavier weight. Warm up that posterior chain well, dead lifts today as well as the rest of your body.  The dead lift is an exercise that you perform daily probably without even realizing it.

10 sets of 3
70% of your max (for example if your max is 100 pounds workout with 70 pounds for 10 sets of 3)
5 burpees after each set
2 minutes rest in between sets

5 sets of 30/30
speed sets (run hard for 30 seconds / jog for 30 seconds)

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

4/23/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 40/20 training session.  2 quick 10 minute periods with no repeated exercises.  All you need is your bodyweight and a single kettlebell.  Take a short break in between periods, or just start at the top again and rip straight through it.  I find that I get the best conditioning benefit when I just keep going. 2:1 work to rest ratio is great builder.. 

2 sets : 40 seconds on / 20 seconds off

Hand to Hand Swings

Push-ups

Goblet Squats

Dead Clean L

Dead Clean R

Snatch L

Snatch R

Sit-Outs 

Thruster L

Thruster R

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

4/22/2022

 Yoga with Nicole.. 

https://www.youtube.com/watch?v=-b-8Y3bh9AU

Namaste.. El Rey and Manny always... 

4/21/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate Bulgarian Bags and plates into a dual threat session.  Complimentary movements to get multi plane action to engage all of the little stabilizers that your body relies on daily.  The movements are broken up into couplets. Do 20 reps per couplet. 

3 Rounds
20 reps per couplet

BB Spins / Plate Spins
BB Snap Downs / Plate Snatch
BB Press / Plate Press
BB Hammer Curl / Plate Triple Crush
BB Jump Squat / Plate OH Squat
BB Sit-up / Plate Russian Twist
BB Hi-Pull / Plate Row
BB Arm Throw / Plate Axe Chop
BB Donut swing / Plate Sots Press
BB Push-up / Plate Chest Press

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

4/20/2022

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5-4-3-2-1 strength workout.  Just 3 exercises, but a lot of bang for your buck.  It will hit the whole body.  This is a great compliment to the endurance training session from yesterday.  Make sure that you use moderately challenging weight here.  Not too easy.. Not too hard..

3 Rounds
each exercise is done for 5-4-3-2-1 reps

Clean and Jerk
Dips
Pull ups

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

4/19/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a rowing / kettlebell / bodyweight training session.  If you don't have access to a rower, run or bike instead.  Quick and effective movements for a full body session. 

25 minutes AMRAP

5 Burpees
10 Double Clean and Jerks (Moderate Weight)
20 Split Jumps
10 Second Hand Stand Hold
Row 400m

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

4/18/2022

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.. 

4/17/2022

Happy Easter!! Quick one today.. Just move.. Walk, Run, Bike, or row.. Get a sweat going.. 20-30 minutes max.. Enjoy the day.. 

Pax Vobiscum.. El Rey amd Manny always.. 

4/16/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM training session. This will incorporate bodyweight moments as well as kettlebell movements for a full body training session.  10 rounds of each..


20 Minutes EMOTM:

Odd Minutes:

5 Chin-ups
10 BB Jump Squats

Even Minutes :

5 Heavy BB Snapdowns
10 Double Jerks 

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

4/15/2022

 Barre Class with Nicole.. This was extremely hard,, Good for me to make my body move in different ways.. 

https://www.youtube.com/watch?v=Y_e85p7MuEw

Namaste.. El Rey and Manny always.. 

4/14/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some hills, Walter Payton style.  Throw in some strength movements and you have a great training session. So be ready to push.  Like yesterday, find your moment in the mud, and embrace it.  Get 1% better today.

5 rounds

25 yard hill sprint

10 Snatches 5L/5R

10 Push-ups 

10 Bent Over Rows 5L/5R

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

4/13/2022

Warm up with joint mobility and dynamic movement.  Today we are going to be hitting the bells again for a good strength and conditioning workout.  It will incorporate some body weight exercises as well.  Focus on getting the most out of each movement to maximize your strength and conditioning.  Only YOU know how hard you are pushing, and ultimately it is you get the results.  So push hard.

5 rounds 

20 walking tactical lunges
20 walking see-saw press 
10 double bent over rows
20 swing 10L/10R
10 burpees

Ab/back-ham work

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

4/11/2022

 Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to have a bit of fun training.  Everyone enjoys the grab bag circuit.  Its very simple put 10-20 different exercises down on paper, and throw them into a bag.  Pick out 5-10 and you have your circuit.  You can do it for reps or for time.  Make sure that you are equitable between your strengths and weaknesses.  Always put several movements in there that you struggle with mentally and physically. So for sure there will be OH squats in mine... Have some fun and have a great training session.

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

4/10/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an 8 round circuit.  Crazy 8s with bodyweight and kettlebells.  Great full body tilt.

8 Rounds
8 Reps Each Exercise

8 SCDL
8 Push-ups
8 Sumo Squats
8 Figure 8 / Static Hold
8 Sit-Up
8 Dips
8 Hi-Pulls
8 BW Jump Squats

Row 250M 

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

4/9/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 20 minute ladder session.  Built for strength, flexibility and endurance.  Grab a kettlebell, get warm, and get after it.

6 minutes Calisthenics

20 Minutes AMRAP

10 Goblet Squats
10 Push-Ups
20 Sit-Ups
20 Swings
30 Bent Over Row
30 Mountain Climbers

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

4/8/2022

Yoga with Adriene..  Total Body - Deep Stretch..

https://www.youtube.com/watch?v=GLy2rYHwUqY&t=5s

Namaste.. El Rey and Manny always.. 

4/7/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are goin to hit a 5 round 20 minute EMOTM full body strength and conditioning session.  We will utilize bodyweight, kettlebells and Bulgarian Bags.  These sessions are a great way to pack a ton of volume into a short amount of time.  Get after it..

20 minutes 5 Rounds EMOTM

20 Hand to Hand Swings
15 Sumo Squats
20 BB Spins
15 BB Thrusters

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

4/6/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a single kettlebell training session.  Once you start, the bell doesn't hit the floor until you have completed the whole training session.  Pick three movements and just keep going.. Complete all 3 movements of 10 reps on the left arm before switching to the right arm..  Get after it.. 

Remember once you start, the kettlebell stays in motion.. Also, make sure you choose an appropriate weight for lots of volume. If you have to put it down, take a 5 burpee penalty.. 

5 Rounds of 10 Reps each L/R 

Swing

Thruster

Snatch

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

4/5/2022

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a slow controlled series of movements that hits the whole body.  Turkish get ups.  We're going to keep it super simple.  Just set the timer and go. One suggestion, try and do multiple reps with the same arm.  This will help stability, strength, stamina and mobility in the shoulders.

Your call on time.. 10-15-20 minutes.. Its up to you..
Use an appropriate weight for multiple reps for an extended period of time.

1500 M row or 1 mile run for a bit of extra conditioning.

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

4/4/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work with sandbags and kettlebells.  Sand bag training provides us with a different feel than traditional weights.  The weight shifts and you have to adjust which forces you to utilize all of the little stabilizers within your body to remain in control.  Plus its fun as hell.. ;-) Enjoy..

5 rounds

10 heavy med ball floor to shoulder hoist 8L/8R
10 see saw chest press 5L/5R
10 heavy med ball zercher squat
10 fit ball snap downs 
25 yard heavy farmer's carry

Hand/head stands, back bridges, and splits

Row, Run, Ride or Walk

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

4/3/2022

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a bodyweight chipper.  Each exercise will be performed 30-20-10 reps.  So tons of volume today.  Don't worry, no burpees ;-).. This is a fast efficient way to get a ton of work completed in short amount of time.  Pick 5-6 movements and get after it.  As always, never sacrifice form for speed.  If you need to stop and take a break, do so..

Down then Up... 

30-20-10
10-20-30


Mountain Climbers
Push-ups 
Curtsy Lunge  
Russian Twists 
Crunches
Shoulder Taps

Extra : Row, Run, or Bike for meters, miles or time..  

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

4/2/2022

 Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 30 minute AMRAP session.  Rower, kettlebells, bodyweight, and Bulgarian Bag.  Make sure that you are maintaining best form possible, especially on the late rounds on the rower (or bike or treadmill or street if you don't have access to a rower).  Sloppy speedy reps can result in unnecessary injuries.  Be mindful.. Enjoy..

Max Rounds in 30 minutes.. 

Row 3 minutes

20 BB Spins 10L/10R

10 SCDL (Suit Case Dead Lift)

5 Burpees

10 Sumo/Catch/Squat combos

10 Full Sit-ups 

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

4/1/2022

Yoga with Esther..  Great bridge sequence.. Tough but feels great..

http://www.youtube.com/watch?v=lvCiVsER-Cs

Namaste.. El Rey and Manny always..