8/7/2020

One of my favorites.. Difficult yoga session for me, but really worth it.  Yoga with David.. Deep release of hips of hamstrings.

https://www.youtube.com/watch?v=gDQNqZMv1V0&t=373s

Namaste.. El Rey always.. 

8/6/2020

Warm up with joint mobility and dynamic movement.  Very simple body weight workout today.  All you need is yourself, a stop watch, an ab wheel, and a pull up bar.  These challenges are all done for time.  If you feel your form breaking down, stop, catch your breath and try and keep going.  It is perfectly acceptable to do this.  It is you against the clock.  This will create a bench mark time to shoot for when we do this challenge again in the future.

For time:
100 burpees
rest 1-2 minutes
100 jump squats
rest 1-2 minutes
50 ab wheel

rest 1-2 minutes

50 chin-ups

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

8/5/2020

Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a simple training session.  It will be a full body go from head to toe.. If you don't have access to a rope, substitute pull ups or chin ups.  If you don't have access to a plate, use a dumbbell or kettlebell.  Find a way.. 

10 Rounds

1 Rope Climb

10 Plate Thrusters

10 Push-ups

10 Sit-ups

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

8/4/2020

Warmup with joint mobility, dynamic movement and foam roller. Today we have a nice strength/endurance workout using the Bulgarian Bag... So warm up those hips, shoulders, legs, and lower back with joint mobility and 5-10 minutes of calisthenics and balance drills. 

We are going to hit the whole body with 5 exercises 20 reps each. 5 rounds = 500 reps

Snap downs
Good morning forward bends
Lunges 10L/10R
Presses
Spins 10L/10R

3 minute BB burpee challenge

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

8/3/2020

Warm up with joint mobility and dynamic movement.  Today we will tackle an old stand by workout.  The 2 minute drill.  It is a great strength and endurance go.  Simple pick 5 kettlebell exercises, and perform each one for 2 minutes. Take a short rest and hit it again. Great fat burner, great endurance builder, and great mental exercise.

Work 2 minutes
Rest 30-45 seconds

Hi-pulls
Presses
Front squats
Figure 8 / Static holds
Snatch

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

8/2/2020

Warmup with joint mobility, dynamic movement, and foam roller.  First we row, bike, or run.. Then, we are going to hit tabata style couplets.  2 exercises, alternated 8 sets.. i.e.  swings and pushups.. Do one interval of swings then one interval of pushups after the 10 second break.  Finally row, bike or run.. So choose your movements wisely and get after it!!

Row 1,000M (Keep split time as low as possible), bike 5 Miles, or run 1 Mile
20 seconds on 10 seconds off

Push-ups
Heavy swings

Feet to hands
Jerks

Snatch
Split jumps

Goblet squats
Sit-ots

Row 1,000M, bike 5 Miles, or run 1 Mile

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

8/1/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a great strength and condition session.  A nice FIST kitchen sink day.. It will entail full body, full range of motion movements with a conditioning chaser.  Great test. Push yourself.

5 Rounds

7 double kettllebell dead clean & jerk
7 pull-ups or chin ups
10 bulgarian bag swing squats (donut swings) 
7 double kettlebell snatch
100 jump ropes

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