Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a kitchen sink training session. Basically, that means we will be utilizing kettlebells, free weights, Bulgarian Bags, body weight, TRX straps, clubbells, you name it in all encompassing full body go. Make sure you have your thinking caps on because it's going to be training by suggestion. Similar to Love/Hate but this will be in a EMOTM format..
Thursday, August 31, 2023
8/31/2023
Wednesday, August 30, 2023
8/30/2023
FB Spin /Arm Throw Combo
Swing Squat / FB Smash Combo
FB Smash / Duck Under Combo
Tuesday, August 29, 2023
8/29/2023
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit some TGUs in circuit form. Heavy bell, so short reps, mixed with a few other movements to get a full body strength and conditioning blast. I love the Turkish Get Up because it incorporates every part of your body as well as your mind. You've gotta concentrate. Enjoy..
4 rounds
5 TGUs L
5 TGUs R
10 pull ups
100 jump ropes
400m run
Monday, August 28, 2023
8/28/2023
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit an endurance and HIIT combo training session. Distance row/run/bike/walk (your choice) mixed in with an Odd-Even EMOTM HIIT style kettlebell / Bulgarian Bag combo. Make sure you're good and warmed up, and get after it.
10 Minutes Row/Run/Bike/Walk Max Meters/Miles
12 Minute EMOTM
Even - 15 BB Snapdowns & 5 BB Front Squats
Odd - 5 Burpees 5 KB Snatch L 5 KB Snatch R
10 Minutes Row/Run/Bike/Walk Max Meters/Miles
Sunday, August 27, 2023
8/27/2023
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit an endurance training session. I set a 45 minute time limit between 22-24 SPM and tried to stay between 2:06-2:08 SPM on my rowing machine. It was a great full body power / endurance session. You can run, ride a bike, hit a LCCJ session, snatch session, bodyweight circuit, or whatever you choose. Just make sure that you set a good pace for an extended no rest training session.
Saturday, August 26, 2023
8/26/2023
3-5 Rounds
20 BB Spins 10L/10R
25 yard KB Farmer's Carry
5 Burpees
10 BB Snapdowns
25 yard KB Farmer's Carry
5 Burpees
20 KB Snatch 10L/10R
25 yard KB Farmer's Carry
5 Burpees
Friday, August 25, 2023
Thursday, August 24, 2023
8/24/2023
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
Squats
Push-ups
Split Jumps
Sit-Outs
Crunches
Squat Thrusts
Extra : Row, Run, or Bike for meters, miles or time..
Wednesday, August 23, 2023
8/23/2023
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to train using clubbells. If you don't have access to them, you can use kettlebells or dumbbells. Clubbells really work your grip and are very top heavy so they are force you to utilize your core to remain balanced and in control. Also, they are tremendous for joint mobility and are an exceptional multi-plane exercise tool. Also, they are just fun to work out with too. Just another different way to keep your body guessing..
5 rounds:
20 front swing
12 clean and front squat
12 pull over/halos
12 front press
5 chin ups
Tuesday, August 22, 2023
8/22/2023
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a bodyweight circuit with a 20 minute time limit AMRAP style training session. Multiple exercises to keep it from being too repetitive. Set your timer and get after it.
20 minutes AMRAP
- 10 Push-ups
- 5 Chin-ups
- 20 Walking Lunges 10L/10R
- 10 Squats
- 10 Burpees
- 10 Sit-ups
- 5 Pull-ups
- 20 Sit-outs 10L/10R
- 10 Dips
Monday, August 21, 2023
8/21/2023
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
Sunday, August 20, 2023
8/20/2023
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
Saturday, August 19, 2023
8/19/2023
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)
Friday, August 18, 2023
8/18/2023
Yoga for "happy hips" with Nicole.
https://www.youtube.com/watch?v=HIuJA4xS4WM&list=PLipSZg1JNsC8aINkTXrhtVmicx3gm7jlk&index=9
Thursday, August 17, 2023
8/17/2023
Warm up with joint mobility, foam roller, and dynamic movement. Today we are going to to do some high intensity circuit training (HIIT). It will combine many of the areas that we have been working on this week during training especially hip and hamstring mobility, strength, and flexibility. It is a 40-20 go for 5 rounds. Get warmed up and HIIT it!!!
Wednesday, August 16, 2023
8/16/2023
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 Snatch (Moderate Weight)
20 Split Jumps
10 Second Hand Stand Hold
Row 400m
Tuesday, August 15, 2023
8/15/2023
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit conditioning training session. Use whatever cardio tools to which you have access, or just run.. Break it up with some strength training and you have a great session.
20 minutes AMRAP
500m row / bike / run
10 Double Clean and Jerk
10 SCDL
10 Reverse Lunge
Monday, August 14, 2023
8/14/2023
Sunday, August 13, 2023
8/13/2023
Jim Gruenwald's 1000 Rep Work Out
4 sets of 10 exercises with reps in order 10, 40, 30, and 20. The first set of 10 exercises done 10 times each as a warm up. After each set is done I normally take a 1-3 min break to get water. There is no stopping until the 10th exercise of each set is done.The 10 exercises are:
1) Spins (reps are split to half each direction)
2) Snap downs
3) Good mornings (bag on shoulders)
4) Body Twist (bag on shoulders)
5) Squat jumps (bag on shoulders)
6) Military Press (long handles) (Can substitute push press with short handles)
7) Hammer Curl (Can substitute regular curls)
8) High Pulls
9) Sit ups
10) Push ups
Saturday, August 12, 2023
8/12/2023
20 on 10 off 8 sets per exercise
Ropes
Burpees
Step ups
Squats
Medicine ball jump shots
Ab wheel
Friday, August 11, 2023
Thursday, August 10, 2023
8/10/2023
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
Wednesday, August 9, 2023
8/9/2023
Warm up with joint mobility and dynamic movement. All body weight today simple but effective. Great midweek blaster after a very tough one yesterday. This a great training session, and one of those sneaky hard ones. Get after it..
20 jumping jacks
20 push ups
20 flutter kicks
20 squats
20 sit outs
5 rounds no rest..
Tuesday, August 8, 2023
8/8/2023
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
25 yd. Sprint
Monday, August 7, 2023
8/7/2023
3x5
Squat Thrust / Double Clean and Jerk
Squat Thrust / Double Clean and Front Squat
25 Bulgarian Bag Sit-ups
Sunday, August 6, 2023
8/6/2023
Warm up with joint mobility, dynamic movement, and foam roller. Today is very simple. Right out of the USMC PT book. All you need is a little time, and a pull up bar. This is a pretty difficult challenge. It might not seem like much at first, but 4 sets in you will start to wonder. Of course, you will forge ahead until the work is completed. Warm up those shoulders, lats, and legs..
5 sets of :
20 pull ups
40 push ups
60 squats
OR
10 sets of :
10 pull ups
20 push ups
30 squats
Cool down, have a nice day... El Rey and Manny always..
Saturday, August 5, 2023
8/5/2023
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to continue with the ladder progression. Similar to the 12 days of Christmas training session. 10 exercises each one is a specific number of reps. SIT-OUT REPS ARE SINGLES NOT L/R.. Full body go.. Enjoy
1 to 10 rest.. then 10 to 1
SIT-OUT REPS ARE SINGLES NOT L/R
1 Windmill L/R
1 sit-out
2 OH Kettlebell Squats L/R
2 sit-out
3 2 Hand Swings
3 sit-out
4 Kettlebell Halos L/R
4 sit-out
5 Clap Push-ups
5 sit-out
6 Cleans L/R
6 sit-out
7 Sumo / Upright Row
7 sit-out
8 Hi-Pulls L/R
8 sit-out
9 Kettlebell Sit-ups
9 sit-out
10 Snatch L/R
10 sit-out
Friday, August 4, 2023
8/4/2023
Yoga with Adriene... Concentration and Mental Focus..
https://www.youtube.com/watch?v=xe3D7vKvtok
Wednesday, August 2, 2023
8/2/2023
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a explosive strength workout. We will throw a bit of conditioning in too.. Always gotta improve your cardio.. Everyone's favorite, rope climbs, sledge hammer smashes and kettlebells. Throw those three elements together, and you have a kick ass training session.
6 Rounds
Take rest as needed in between rounds
5 heavy snatch L
5 heavy snatch R
5 heavy lunge L
5 heavy lunge R
5 clap push ups
5 heavy row L
5 heavy row R
1 rope climb