10/14/19

Warmup with joint mobility, dynamic movement and foam roller.  Today we we are going to hit a body weight EMOTM workout.  4 periods of  7 minutes with no rest in between. This is tough conditioning session.  To make it more interesting, you have to add 2 reps to each exercise after each minute.  For example : 1st minute 3 push ups.. next minute 5 push ups.. then 7.. etc..  So get rolled out and get ready to crush it.
 
Period #1
( Remember +2 after each minute)

3 push-ups
6 sit-outs
5 squats

Period #2

5 Burpees

Period #3

10 split jumps
10 crunch

Period #4

10 gorilla jacks
5 push-ups

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

10/13/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 30 /10 interval HIIT session.  Lots of movement, lots of volume, and lots of sweat.  Great way to keep your training sessions interesting and great way to hit the whole body in a compressed amount of time.  Enjoy!!

5 Rounds = 20 minutes

30 seconds on / 10 seconds off

Farmer's carry
Squat jacks
BB Spin
Renegade Rows
Sledge Smash
Med Ball Shoulders

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

10/12/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5 round circuit utilizing kettlebells, bodyweight, and Bulgarian Bags. The weather is turning, so make sure that you're giving your joint mobility a little extra time.. 5 Rounds of multiple movements for a full body go.. Get some!!

5 Rounds

5 Heavy SCDL
10 Kettlebell Jump Squats
10 BB Snapdowns
10 Double Kettlebell Jerks
10 Arm Throws 5L/5R
50 Jump Ropes

Extra: 2 minutes of alternating med ball over the shoulder and med ball slams

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

10/11/19

Yoga with Esther..  Great bridge sequence.. Tough but feels great..

http://www.youtube.com/watch?v=lvCiVsER-Cs

Namaste.. El Rey always.. 

10/10/19

Warm up with joint mobility, foam roller, and dynamic movement.  Today is a super simple workout.  Just two movements. Turkish get ups and suit case dead lifts.  It is a great full body workout, plus a little extra for the posterior chain.  Make sure that you hit the foam roller after you are finished as well.  This is sneaky hard. 

20 minutes amrap 

3 TGUs L
3 TGUs R
10 SCDL

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

10/9/19

Warm up with joint mobility, dynamic movement, and foam roller.  Today we hit the FIST version of the "Bear" workout. This link is the FIST version http://www.youtube.com/watch?v=9_320cMZN1Q&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=5&feature=plcp It involves multiple movements to make one rep.  Today we are going to use the Bulgarian Bag.. 

1/2 Deck of cards warmup

Black cards are jumping jacks
Red Cards are Cossack squats


FIST Bear

50 Reps

1 Rep includes in succession:

Spin L / Spin R
Snap Down
Clean and Front Squat
Press
Over Head Squat

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

10/8/19

Warm up today with joint mobility and dynamic movement.  Throw in a few yoga movements as well just for good measure. Slinging steel today.  Barbells if you have access  to them. If not dumbbells or kettlebells are fine.  Just make sure you are using doubles.  Good explosive strength movements followed by conditioning with jump rope.


10 total sets. So go through this sequence twice


5 reps heavy double kettlebell cleans
30 seconds jump rope 
5 reps double kettlebell snatch
45 seconds jump rope 
5 reps back squat
1 min jump rope 
5 reps dead lift
45 seconds jump rope 
5 reps each side floor wipers
30 seconds jump rope

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