7/7/2020

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag chipper.  Each exercise will be performed 50-40-30-20-10 reps.  So tons of volume today.  Don't worry, no burpees ;-).. This is a fast efficient way to get a ton of work completed in short amount of time.  Pick 3-4 movements and get after it.  As always, never sacrifice form for speed.  If you need to stop and take a break, do so..

50-40-30-20-10

BB Spins
BB Squats 
BB Press  

Extra : Row, Run, or Bike for meters, miles or time..  

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

7/6/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an odd object circuit.  Tires, ropes, steel logs, sand bags, and sledge hammers. If you don't have any of that stuff, try and adapt, i.e. substitute tire flips with power cleans or sledge smashes with medicine ball smashes.

5 Rounds

20 Sandbag step ups
25 yd Sled push
5 Tire flips
20 Sledge smashes
20 Rope waves
10 Steel log thrusters
1 Rope climb

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

7/5/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag session.  Going to try a few new movements today I learned from the www.suples.com website.  Should be fun..

5 Rounds

20 Muay Thai Knees
10 Spin Static Hold
20 Push-ups
20 Split jump / press
10 Snap down / OH Squat combos


Back bridges, hand stands & cartwheels

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

7/4/2020

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.. 

7/3/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 2 person tandem training session.  If you don't have a partner, try and time your set times and then take the same amount of rest to mimic another person's work time.  This will ensure that you get the proper rest period in between sets.  You go / I go format.  2-4-6-8 format.  Several movements that I struggle with personally, but it is precisely those areas that we must work on to improve.  Get 'er done today..

2-4-6-8

Plate OH Squats
Double Kettlebell hang cleans (heavy)
Double Kettlebell bent over row (heavy)
Double Kettlebell hi-pulls (moderate)
Double Kettlebell thrusters (moderate)

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

7/2/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to train using clubbells.  If you don't have access to them, you can use kettlebells or dumbbells.  Clubbells really work your grip and are very top heavy so they are force you to utilize your core to remain balanced and in control.  Also, they are tremendous for joint mobility and are an exceptional multi-plane exercise tool.  Also, they are just fun to work out with too.  Just another different way to keep your body guessing..

5 rounds:
20 front swing
12 clean and front squat
12 pull over/halos
12 front press
5 chin ups

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

7/1/2020

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit the ropes.  If you don't have access to a rope to climb, substitute pull-ups or chin-ups.  Simple bodyweight circuit along with a 15 foot rope climb.  Hit a good warm up and get after it.

10 Rounds

1 Rope Climb
10 Push-ups
10 Jump Squats
10 Full Sit-ups
100M run

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