4/7/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a nice circuit with jump rope being the center piece.  Simple low rep kettlebell and jump rope 10 round go today followed by a short 3 set strength segment.  Fight the cold and start to sweat.. Enjoy

10 rounds

5 SEAL Push-ups
10 Hand to Hand Kettlebell Swings
10 Kettlebell Clean and Jerk 5L/5R
5 Double Kettlebell Bent Over Row
30 seconds Jump Rope


3 sets of 5 Hex Bar Dead Lift

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

4/6/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian Body Bag with some burpees and running.  Should be fun.  We'll get our heart rates up, and attack our grips to make friends with fatigue.

 5 rounds

25 yd sprint 
10 presses 
30 spins 15L/15R
50 squats w/ bag on your shoulders
25 yd burpee broad jump 

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

4/5/19

Recovery yoga day....

https://www.youtube.com/watch?v=0hTllAb4XGg

Namaste.. El Rey always.. 

4/4/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today the kitchen sink circuit.  We are going to hit the Bulgarian bag, kettlebells, ab wheel, bodyweight, clubbell, barbells and ropes.  You mix them all together and you get a great training session.  Lots of conditioning with the ropes and great grip and functional strength with the sled, box jumps, Bulgarian Bag, clubs, bells, barbells and your own bodyweight.  Get after it..

30 seconds on / 10 seconds off
Ropes
Bulgarian Bags
Barbells
Clubbells
Kettlebells
Bodyweight
Ab wheels
Sled
Box jumps

You decide your exercises.  Make sure you have a good balance of push/pull/explosive movements.

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

4/3/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix slow and steady with fast and explosive in a ladder session.  Only up the ladder.. ;-)  Slow and steady Turkish get-ups.  Fast and explosive Burpees.  Add them together = great training.

Up the ladder :

1 TGU L
1 TGU R
1 Burpee
2 TGU L
2 TGU R
2 Burpee
You get the idea.. (Goal: make it to 10 reps per side without having to switch arms)

**Try not to switch arms during TGUs.  If you must add 2 burpees on to your total for the round as a penalty**

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

4/2/19

Warmup with joint mobility, dynamic movement, and foam roller..  Today we are going to hit a multi-round kettlebell complex.  Strength, endurance, and mental fortitude are need to get through this one.  Once you start the round, you can't put the bells down, or there is a penalty.. ;-)

5 rounds

12 Double Kettlebell Swing
9 Double Kettlebell Clean and Front Squat
6 Double Kettlebell Jerks
3 Bent Over Row

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

4/1/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a short rep strength circuit.  Focusing on shoulders and legs.  Old school body building format with a conditioning twist or two.  So load up the plates and get ready to get after it.

6 Rounds
  
5 Barbell back squat
5 Double kettlebell lunge
5 Box Jump
5 Chain Back Extension
5 Barbell Upright Row
5 Strict kettlebell press

Bridges, head/hand stands, &  wall walks 

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