3/14/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we we are going to focus on strength and explosiveness.  Great combo exercise circuit.  You will work grip strength, core stability, balance, agility, and flexibility.  Pretty full training session.  So let's get after it.

8 rounds
Take rest as needed

25 yd farmers walk
8 SCDL
8 box jump
8 chin ups
8 ab wheel
25 yd see saw press

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

3/13/19

Warm up with joint mobility and dynamic movement.  Today we are going to do another combo.  The first movements are slow and controlled followed by a cardiovascular element.  If you don't have access to some of the equipment, improvise..

5 Rounds
1 minute of hitting the heavy bag ( no heavy bag: shadow box)
3 Turkish get ups per side
3 windmills per side

5 Rounds 
1 minute jump rope
3 Turkish get ups per side 
5 windmills / OH squats combo per side

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

3/12/19

Warm up with joint mobility, dynamic movement, and foam roller.  Today is a HIIT circuit.  20 seconds of work and 10 seconds to switch stations.  These types of workouts are fun and really get your heart rate going as well as forcing you to mentally keep going.  The clock never gets tired.  Just keep pushing through it, and give each interval 100%.

Round range is up to you. 1 round is 180 total seconds (3 minutes)

20 on 10 off

Ropes
Clubbell Thruster
Dips
Bosu ball push ups
Sumo squat / upright row
Chest to bar

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

3/11/18

Warmup with joint mobility, dynamic movement, and foam roller...  Today we are going to hit the El Diablo 666 workout.  It consists of 6 exercises of 6 reps each for 6 rounds with no rest.  It is a killer.  So to begin we'll be doing 6 minutes of calisthenics to make sure we are good and ready to get 'er done.

6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics


2 handed swings
Side to Side Kettlebell Push ups
Kettlebell jump squats
Snatch L
Snatch R
Burpee

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

3/10/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper training session.  100 reps down to 10 reps.  These are great mental and physical challenges, and you are generally a pool of sweat when you're finished.  So get after it and work hard!!

100 Mountain climbers
90 Kettlebell swings (45 reps per arm)
80 High knees
70 Kettlebell snatch (35 reps per arm)
60 Goblet squats
50 Push-ups
40 Lunges (20 reps per leg)
30 Cleans (20 per arm)
20 Jerks (10 per arm)
10 Burpees 

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

3/9/19

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 Kettlebell Swings
12 Burpees
10 BB Snapdown / Squat combo
10 Double Kettlebell Jerk

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

3/8/19

Hip opening yoga flow...

https://www.youtube.com/watch?v=iBAec0cJZYY

Namaste.. El Rey always...