5/14/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do 2 twelve minute mini workouts.  3-4 exercises in an AMRAP format.  As with yesterday, form always super cedes speed.  We want quality reps.  That said, make sure you push yourself.  Only you know if you are giving 100%.  We will be utilizing body weight and bags.. Crush it today..

Each round is 12 minutes AMRAP
1-2 minute rest in between rounds

Round 1

7 SEAL Push ups
6 Snap Downs
6 BB Arm Throw
7 Donut Swings

Round 2

7 Spins L
5 Front Raise / Squat Combo 
5 Press
7 Spins R

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

5/13/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the road.  Simple.  5k time trial.  Try and run 3.1 miles as fast as you can.  When you have completed the run, keep the clock going.  You have to complete a body weight circuit as well.  For example, if you complete the run in 25 minutes and the body weight movements take you 8 minutes, your time for the workout is 33 minutes.

5k run

100 air squats
100 push ups
50 pull ups

All for time.

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

5/12/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to break up 4 mini workouts into 6 EMOTM sections.  Each will be different and challenging.  Remember the faster you go, the more rest you get, BUT crappy reps = crappy results.  So as always focus on form to get it right.

4 Rounds
6 minutes EMOTM
1 minute break in between sets

#1
20 Split Jumps
20 Swings

#2
5 Bulgarian Bag Buprees
16 Arm Throws

#3
10 Push-ups
50 Mountain climbers

#4
10 Jump Squats
15 BB Thrusters

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

5/11/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we're going to hit Randy Couture's grappling circuit.  It emphasizes form and utilizing a manageable weight that you can get all of your reps.  It is 8 exercises of 8 reps each for 6 sets.  Take 60 seconds rest in between sets.  Click the link below for a video demonstration.

6 rounds of 8 reps per exercise

Take 60 seconds rest in between each round 

1. Bent over row            
2. Upright row           
3. Military press
4. Good morning
5. Split squat (left)
6. Split squat (right)
7. Squat and push press
8. Stiff legged deadlift

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

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

5/10/19

Yoga.. Yin with Lesley.. 

https://www.youtube.com/watch?v=zKuYhZqDmx4

Namaste..  El Rey always.. 

5/9/19

Warm up with joint mobility and dynamic movement.  Today we are going to hit the Tower of Power for some rope climbing / body weight fun.  If you don't have a rope to climb, substitute pull ups, or ring rows. If you don't have access to any of that take a jog to the park and hit the kids jungle gym.  Simple and effective.

Row or Run 800M

4 rounds

1 rope climb
25 push ups
25 squats
25 squat thrusts
5 chin ups
20 hip lifts 10L/10R

Row or Run 800M

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

5/8/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a high volume kettlebell strength and conditioning complex.  5 exercises with a single kettlebell.  8 reps of each movement in a you go / I go format.  Try and use a challenging weight.  If you want to go with doubles, go for it.  If you go with singles, you must perform each movement on one side before you do the other side. 

5 rounds
All exercises must be done in succession with the same arm before you switch.

8 swings
8 cleans
8 lunges
8 jerks
8 snatch

Flexibility drills:

back bridges, splits, and hip circles, & deep squat holds

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