Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit an old school strength training session. 5x5 heavier as you go up in sets. Rep range remains the same. This is a great you go / I go session. You can utilize your partner to push you and make gains.. Get 'er done..
5x5
T-Bar Rows
Ukrainian Dead Lift
Weighted Step Ups
Zercher squats
Weighted Pull-ups
Seated shoulder press
Morning Yoga with Adriene..
https://www.youtube.com/watch?v=OMu6OKF5Z1k&t=402s
Happy Thanksgiving!!! Today we work, and then we feast!! 2022 has been a very tough year, but there are still plenty of things to be grateful for in my life. Fun, Family, Food, and Football. It's going to be a great day.. Think about 1 thing that you are thankful for this year, and focus on that during today's training session. We are going to hit a Bulgarian Bag / Kettlebell 100s session. Since historians can't really pinpoint when the first Thanksgiving Day was, we'll wing it.
100
Single Clean and Jerks
100
BB Snap Downs
100
BB Reverse Lunge
100
Single Arm Swings
100
BB Spins
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
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a ladder training session. We will be utilizing a rowing machine. If you don't have access to a rowing machine, use a stationary bike, elliptical, or just run. There is always a way if you are willing.. Get after it.
Row 250M
25 Swings
20 Push-ups
15 KB Front Squats
10 KB Snatch
5 Burpee
Row 500M
(Circuit above)
Row 750M
(Circuit above)
Row 1000M
(Circuit above)
Warm up with joint mobility, dynamic movement, and foam roller. Today we are going to do a simple workout. All you need is a jump rope, your own body weight, and a kettlebell. Jumping rope is one of the sneaky hard exercises that really forces your whole body to work. If you can't jump rope for a sustained period of time, do jumping jacks instead. Try and do this with as little rest as possible.
10 rounds
1 minute jump rope
20 snatches 10L/10R
10 push ups
20 suitcase lunges 10L/10R
Warmup with joint mobility, dynamic movement, and foam roller. Today simple endurance training session broken up into 10 minute segments. Max meters row/run/walk or bike in 10 minutes, max burpees / swings in 10 minutes, and finally max meters of row/run/walk or bike. It is a test. When you need a rest during burpee / swing session, walk around, don't stop moving. Just get a decent pace and just keep on moving.
10-10-10
Max Meters
Max Swings / Burpees (you make up the rep sets)
Max Meters
Restorative yoga with Jessica
https://www.youtube.com/watch?v=rrLkhg3fA0M
Namaste.. El Rey and Manny always...
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)
Warm up with joint mobility, foam roller, and dynamic movement. Today we are going back to basics. Simple 2 minute drills with the a single kettlebell. Just simply set the timer to work for 2 minutes and rest for 30 seconds. Pick 5-10 exercises, and then hit it. It is a full body strength and conditioning workout.
2 minutes of work
30 seconds rest
single arm swings (1 minute R / 1 minute L)
1 arm row (5L / 5 R alternating for two minutes)
cleans (5L / 5R alternating for two minutes)
tactical lunges
presses (5L / 5R alternating for two minutes)
thrusters (5L / 5R alternating for two minutes)
Repeat
Cool down, have a nice day.. El Rey and Manny always...
Morning yoga with Julia..
https://www.youtube.com/watch?v=OH0TvwOZEk8
Warmup with joint mobility, dynamic movement and foam roller. Hard push yesterday.. Today we are going to focus on a nice easy strength circuit. Short reps / long sets.. Take rest as needed.
10 sets
20 yard Farmer's Carry
5 SCDL
5 Double KB Bent Over Row
5 Clap Push-Ups
Today we are going to do the FIST version of the plate workout. So begin with joint mobility, foam roller, and dynamic movement. Now that the weather is changing, spend a little more time warming up to heat up your engine. Wrestling season is coming, we hope!!..
4 minutes of 30 second intervals of calisthenics (jumping jacks, mountain climbers, gorilla jacks, squats)
Use any plate you want- 10, 25, 35, or 45lbs.
20-18-16-14-12-20
presses
curls
clean and press
front squat
tricep extension
halos
axe choppers
bent over rows
25 yd bear crawl
Do all of the plate exercises and then sprint. 6 full rounds of plate movements and 6 sprints. Rest 1-2 minutes in between sets. No longer than 2 minutes.
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit two "On the Clock" segments. 20 minutes to get your heart pumping and muscles flaring. The first is a 10 minute EMOTM couplet with swings and goblet squats. The second is a 10 minute AMRAP. Both will push you and get the blood flowing. Thank you Veterans.
10 Minute EMOTM
20 Swings (Odd)
15 Goblet Squats (Even)
10 Minute AMRAP
5 Jerk L
5 Jerk R
10 Sit-Up
5 Row L
5 Row R
10 Split Jump
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a 4 movement, tabata style training session. Complete each movement in the circuit 8 times with a 30 second on / 10 second off time sequence. Multiple combo movements just to keep things interesting. It is just over 21 minutes of training with a 3-1 work to rest ratio.. Good Reps.. Get after it..
8 Rounds of 30 seconds on / 10 seconds off
Hi Pull / Catch / Squat
Squat Thrust / Bent Over Row
Swing / Clean / Rotational Press L
Swing / Clean / Rotational Press R
Core vinyasa flow with Charlie..
https://www.youtube.com/watch?v=dqCmSGazL6w
Warm up with joint mobility, foam roller, and dynamic movement. We are going to use just body weight today. A simple circuit, but very effective full body workout. 10 sets
10 Sets
5 chin ups
10 seal push ups
5 tuck jumps
5 pull ups
20 Cossack squats
30 jumping jacks
1 Mile Row sprint finisher
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
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
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
