4/14/2020

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a 5 part EMOM training session.  We will go through it 5 times for a total of 25 minutes.  All bodyweight, the only equipment required is a timer. So grease up the joints and let's get after it!!

EMOM for 5 Rounds

Minute 1 = 20 Sit-Outs

Minute 2 = 20 Alternating Revere Lunges or (Down blocks)

Minute 3 = 25 BW Jump Squats

Minute 4 = 25 Push-ups

Minute 5 = 10 Sprawl, Circle, Shoot drills  

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

4/13/2020

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 BB Split Jump Lunge / Press Combo 
#4 BB Spins
#5  BB Squats
#6 BB Snapdowns

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

4/12/2020

Happy Easter!! Enjoy the day reconnecting with family and friends on a FaceTime call or drive by and honk and wave!!  Back at it tomorrow!!

Pax Vobiscum.. El Rey always.. 

4/11/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell combo training session. 90 seconds of work followed by 30 seconds of rest.  This is a single arm session.  So stick with the same arm for the full 90. 3 movements for max reps in 90 seconds.  Should be a tough full body go.  Get the cobwebs cleared and have a great session!!

90 seconds on / 30 seconds off
 10 total sets 5L / 5R

Snatch / Jerk / Front Squat Combo

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

4/10/2020

Yoga with Lesley Fightmaster..  Flow and detox..

https://www.youtube.com/watch?v=T1YNpWYj1mk

Namaste.. El Rey always.. 

4/9/2020

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit a body weight blast.  An AMRAP session.  Focus on quality reps, not speed.  It is going to be short reps and just a few exercises, but we'll hit the whole body and get some quality mental and physical conditioning.  Try not to be a clock watcher... I know that its hard sometimes.. but that's when we have to dig inside and just say, "It's just 20 minutes.. I can do anything for 20 minutes.."  Be focused and get after it!!

20 minutes AMRAP

5 dips
12 push ups
14 Cossack squat
6 walk out 
20 high knees
5 chin ups

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

4/8/2020

Warm up with joint mobility and dynamic movement. Today we are going to do a workout from our friends across the pond in Ireland.  Tramore Kettlebell Fitness has laid down the 100 reps in a 100 seconds challenge..  Simply take the bar and put 10 pound plates on each side.  So 65 pounds or roughly 30 total Kgs as they suggested.  Give it a try.

We will do multiple rounds, so bring a towel...

3 Rounds.. Take a short break in between rounds

100 in 100 seconds 

20 push ups  on the bar
20 straight leg dead lift
20 bent over row
20 presses
20 back squats

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