5/7/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a workout that a buddy of mine gave me from his Crossfit group.  You will need a timer.  You simply set the clock for 1 minute, and then perform a series of exercises.  If you complete the exercises before the 1 minute elapses, then you get to rest.  Get ready, because when the minute timer buzzes you are off and going again.  Essentially, it pays to be a winner.  Once again, do not sacrifice speed for form..  We will put a FIST stamp on this by using the BB.

Every minute on the minute for 15 minutes +1 rep after every 3rd minute 

5 BB Thruster 
5 BB Hi-Pulls
5 BB Snap Downs

Gut exercises, handstand holds, back bridges..

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

5/6/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 400 rep training session with a burpee chaser.  10 exercises of 40 reps each.  Plus a burnout of burpees to celebrate my late fathers birthday.  "Mark, in hockey, cruisers watch what happens.. Diggers make things happen.. Be a digger.. "

1 Round
40 Reps each

KB Swings
BB Squats
Push-ups
BB Snapdowns
KB Press 20L/20R
Sit-ups
KB Snatch 20L/20R
BB Hi-pulls
Squat Thrust
BB Spins 20L/20R

Burnout:
82 Burpees

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

5/5/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to use the phrase "Slow is fast and fast is slow".  It is a paradoxical statement.  Essentially what it means is don't rush or you'll miss important details that will help you improve.  So slow controlled movements followed by fast explosive movements will make up our training today.  Focus on form.

5 sets of 5 reps per leg/arm

Single Leg Dead Lifts /
Single Arm Clean

TRX Single Leg Squat /
Single Arm Snatch

2 Hand Anyhows /
Burpees

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

5/4/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a training session that was suggested to me by a workout friend from work.  It is a double Kettlebell session led by MMA trainer Funk Roberts.  Click the link below for the demo of the session.

https://www.youtube.com/watch?v=2vjrEDK6fJs&t=197s

The workout:

Perform each exercise for 30 seconds of work followed by 30 seconds rest one after the other with no rest in between. After you complete all 5 exercises rest for 1 minute and repeat for 5 rounds.

Exercise List Glute Bridge Alternating Chest Press – 1:32 Kettlebell Clean to Reverse Lunge – 2:04 Renegade Plank Rows – 2:37 Kettlebell Racked Squats and Alternating Press – 3:09 Inside to Outside Kettlebell swings – 3:39 BONUS BURNOUT Perform each exercise for the prescribed reps one after the other for 2-3 minute straight with no rest on between Inside to Outside Kettlebell swings – 5 reps Kettlebell Burpee Deadlifts – 5 reps

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

5/3/19

Yoga with Caley Alyssa... Strengthening flow..

https://www.youtube.com/watch?v=A3iyEM98O2Q

Namaste.. El Rey always.. 

5/2/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a ladder session utilizing the rower and kettlebells.  If you don't have access to a rower, you can substitute it with a stationary bike, treadmill, stair master, or just run on the street and utilize the distances below.  It is a crusher.

Row 250m
20 Burpees
20 Double Kettlebell Clean and Jerks
20 Double Kettlebell Squats

Row 500m
15 Burpees
15 C&J
15 Squat

Row 750m
10 Burpees
10 C&J
10 Squat

Row 1000m
5 Burpee
5 C&J
5 Squat

Row 500 to finish

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

5/1/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag and Battling Ropes combo.  Several sets of 1 Bulgarian Bag movement followed by a turn with the ropes.  This is a great core/grip/endurance/strength training session.  Very simple in design.  Use your timer and work for 20 seconds and rest for 10 seconds.  Similar to a tabata protocol, but it is an effective way to work with a large group and get tons of reps.

Ropes
Spins
Arm Throws
BB Front Squat
Snap Downs
Airdyne Bike Sprint

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