2/10/12

Easy today..

Rest..

                                                                                                            El Rey always..

Liberty Bell Circuit

2/9/12

Warm up with joint mobility and dynamic movement.  We will be going in 4 minute periods of 30 second intervals using kettlebells, body bag, and body weight.  6 periods with limited rest.  Another great strength and endurance workout.

Period 1
BBB snap downs
push ups

Period 2
Kettlebell bent over rows
burpee jump pull ups

Period 3
Kettllebell step ups
Body weight squats

Period 4
BBB spins
Body weight lunge

Period 5
Suit case dead lift
Body weight squat thrust

Period 6
Heavy 2 hand swing
Sit outs

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

2/8/12

Warm up with joint mobility and dynamic movement.  Get nice and warm and hit your yoga mat.  Last night's workout was hard on the body.  Listen to Esther help you open up the hips.. Great sequence...

http://www.youtube.com/watch?v=9lUqo5Qceh0

Namaste..                                                                                       El Rey always..

100s

100s

Tuesday night's workout

2/7/12

Warm up with joint mobility and dynamic movement.  Today we are going to hit 100s. Tough work out with moderate weight.  A real test of endurance.  Simply pick a couple of exercises and basically do 50 reps an arm until you are finished.  We try and do this one with no rest.  It is brutal.

100 reps of each (single kettlebell)
Swings
10 walkouts
Thrusters
10 walkouts
Clean and Press
10 walkouts
Figure 8 / static hold
10 walkouts
Snatch
10 walkouts

 

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

2/6/12

Today begin with joint mobility and dynamic movement. As Dad and Uncle Bill look down, we will celebrate the Giants victory with a simple 2 movement challenge.

1-10 10-1

Swing/box jump

5 minutes abs


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