7/7/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work through another kettlebell circuit with a conditioning chaser. Begin with a good mobility and bodyweight warmup to get the kinks out and get after it today.

50 Reps

Multiple movements = 1 rep

You can utilize single kettlebell or doubles (singles go a bit heavier doubles moderate)

Burpee, dead clean, front squat, jerk, & snatch

Take rest as needed..

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

7/6/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM kettlebell crusher. Push hard as in these training sessions, "It pays to be a winner".  Obviously, do not sacrifice form for speed.  Get after it.

3 sets of 10 reps

"Body weight" barbell squat 

(If you weigh 200 pounds, you squat 200 pounds adjust sets and reps if necessary)

EMOTM

15 minutes

1 SCDL
5 Double High Pull
3 Double Jerk

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

7/5/19

Yoga with David..


https://www.youtube.com/watch?v=PojgMEUIy-4

Namaste... El Rey always.. 

7/4/19

Happy Birthday America!! Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag chipper with a kettlebell chaser.  Focus on quality full range of motion reps, NOT fast "get it over with" reps.  Take the extra time and get 'em right.

100 spins / 15 swings
90 hi-knees / 15 swings
80 hi-pullls / 15 swings
70 push-ups / 15 swings
60 good mornings / 15 swings
50 snapdowns / 15 swings
40 presses / 15 swings
30 sit-ups / 15 swings
20 burpees / 15 swings
10 hammer curls / 15 swings

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

7/3/19

Warm up with joint mobility , foam roller, and dynamic movement.  Today is wood chipper.  One long, continuous set with multiple exercises and reps.  Do your best.  If you need a breather, take it. Just keep on going until you finish.  Make sure you have greased the joints and really warmed up first.  Don't skimp on the joint mobility.

1 Round

10 FitBall Smash
20 double thrusters
20 chin ups
Run or Row 1/4 mile
20 box jumps
20 snatches
20 dips
20 double jerks
Run or Row 1/4 mile
20 box jumps
10 FitBall Smash 

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

7/2/19

Warm up with joint mobility and dynamic movement.  Today we are going to do  one of EL D's favorites.  It is a workout he came up with on his own.  Lucky for us, it is not the card flip.. That is his all time favorite.  It is a good circuit of body weight and kettlebells with some extra juice at the beginning and end.

EL D

Row or Run 800M
42 yds of burpee broad jumps
12 suitcase dead lift
18 2 handed swings
36 flutter kicks
6 rope climbs
6 chin ups
24 push ups 
36 kettlebell cleans
Row or Run 800M
6 minutes of extra gut and flexibility work..

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

7/1/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today, for something a bit different and fun, we are going to roll the dice.. Pick six bodyweight exercises and make each one correspond to a number on a die followed by 5 heavy kettlebell swings.

For example : Roll a 6, perform 10 dips, perform 5 swings.. roll again.. etc.. etc..

20 minute time cap

5 Heavy kettlebell swings after each movement

10 Reps per roll

#1 Push-ups
#2 Sit-ups
#3 Jump Squats
#4 Sit-outs
#5 Burpees
#6 Dips

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