9/14/2020

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to use the TRX suspension trainer for an all bodyweight training session.  5 exercises of 10 reps each for 10 sets with no rest.  Give yourself some transition time with the TRX but really push your pace.  Try and crush this as quickly, effectively, and efficiently as possible. 

10 reps of each for 10 sets

Deltoid flyes
Curls / Tricep Extensions
Pistol squats
Saw Pikes
Knee Tucks

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

9/13/2020

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to put multiple Bulgarian Bag together movements to make one rep.  It will be a challenging flow that will tax the grip and force the entire body to work as we push through 50 reps.. Enjoy.. 

1/2 Deck of cards warmup

Black cards are jumping jacks
Red Cards are Cossack squats


FIST BB Blaster

50 Reps

1 Rep includes in succession:

Spin L / Spin R
Snap Down
Power Clean

Front Squat
Press

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

9/12/2020

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

15 Double Kettlebell Swings
15 Double Kettlebell Front Squats
10 Double Kettlebell Press
10 SCDL 

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

September 11, 2020

Remember and reflect today.  Think about someone that you love or haven't spoken to in a while or years.  Maybe today is the day you reconnect with them.  Life is precious, and cherish the moments you have with those you care about to the fullest.

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are hitting the steel and bodyweight conditioning movements for a strength and conditioning combo.  I love using bodyweight movements for sprints, it's a great way to raise the heart rate without actually running. :-)  We will be working explosive lifts, so after each sprint take a few minutes of recovery time.

 5x5s

Kettlebell Cleans / 20 second Fast Feet  
BB Spins / 20 second Split Jump
Kettlebell Lunges / 20 second Burpee
Dips / 20 second High Knees
Double Kettlebell Row / 20 second Jump Squat

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

9/10/2020

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.. 

9/9/2020

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a bodyweight chipper.  Each exercise will be performed 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 5-6 movements and get after it.  As always, never sacrifice form for speed.  If you need to stop and take a break, do so..

Down then Up... 

30-20-10
10-20-30


In and Out Squats https://www.youtube.com/watch?v=ZAK9zuAmEgM
SEAL Push-ups 
Side to Side Lunge  
Flutter Kicks
Walkouts 
Tripod Extension https://www.youtube.com/watch?v=IXHdlfbJrSM 

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

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

9/8/2020

Warmup with joint mobility, dynamic movement, and foam rollers.  Today we are going to hit the whole body with the Turkish get up.  This is a great strength building exercise.  You are putting your body under tension and improving your overall strength, shoulder mobility, grip strength, stamina and flexibility.  It is especially beneficial for the hip mobility, hip extension, and spinal extension.

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