6/14/2020

Warm up with joint mobility, dynamic movement and foam roller. Focus on the upper back and shoulders.  10 minute long cycle from yesterday really can put it on you.  Then time to get into it.  We are going to do an 10 round go today, non stop. Explosive movements.. Think hip drive and power..

10 Rounds

100m hard run
10 fit-ball smashes
3 tire toss or 10 snatches
10 goblet squats
5 broad jumps

Cool down, have a nice day..

6/13/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Kitchen Sink endurance training session.  Bodyweight, Kettlebells, and Bulgarian Bag all in one session.  1 minute of work followed by 15 seconds of rest for 3 rounds.  Great strength, grip, and conditioning go.  Work out those kinks and get after it.

1 minute on / 15 seconds off
3 Rounds

2 Handed Swings
SEAL Push-Ups
Squat Thrust / Sit Out combos
Figure 8 Static Holds
BB Clean and Front Squat
BB Lunge / High Knee combo

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

6/12/2020

Hatha yoga session with Lesley Fightmaster.. 

https://www.youtube.com/watch?v=SckqimyOXJI&list=PLEs9dX8UXFZrato6TEhWDIDbo8V3hL67w&index=13&t=0s

Namaste.. El Rey always.. 

6/11/2020

Warm up with joint mobility, dynamic movement, and foam roller.  Today is a HIIT circuit.  20 seconds of work and 10 seconds to switch stations.  These types of workouts are fun and really get your heart rate going as well as forcing you to mentally keep going.  The clock never gets tired.  Just keep pushing through it, and give each interval 100%.

Round range is up to you. 1 round is 180 total seconds (3 minutes)

20 on 10 off

Ropes
Plate Thruster
Dips
Bosu ball push ups
Barbell Row 
Airdyne Sprint

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

6/10/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 4 movement EMOTM training session.  5 Rounds to make it a total of 20 minutes of work.  Make sure you're getting your mobility movements in to avoid unnecessary injuries.  Have some fun and lets go!!

5 Rounds EMOTM

20 Hand to Hand Swings
14 Sit-outs
15 SEAL Push-ups
8 Double Kettlebell Clean and Front Squat

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

6/9/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a down the ladder set 10-1. Pick 4 exercises.  Start with 10 reps and then repeat until you get down to 1 rep per movement.  Make it a full body go.  You can incorporate kettlebells, barbells, bodyweight, Bulgarian bags etc.. whatever you feel like to hit this crusher.  Get after it...

Ladder Down

10 reps - 1 rep

BB Snapdown
Heavy Kettlebell Swing
BB Jump Squat
Chain Push-ups or Kettlebell Chest press

Extra Credit

3 sets of 5

Dips
Pull-ups
Chin-ups
(no rest)

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

6/8/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old school strength training session.  5x5 heavier as you go up in sets.  Rep range remains the same.  This is a great you go / I go session. You can utilize your partner to push you and make gains..  Get 'er done..


5x5

T-Bar Rows
Ukrainian Dead Lift
Weighted Box Jumps
Zercher squats
Weighted Pull-ups
Seated shoulder press

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