11/7/2020

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

Kettlebell SCDL
Heavy Kettlebell Swing
BB Clean and Front 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.. 

11/6/2020

Yoga with Esther..  Great bridge sequence.. Tough but feels great..

http://www.youtube.com/watch?v=lvCiVsER-Cs

Namaste.. El Rey always.. 

11/5/2020

Happy Burpee Day Garrett!!  Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 20 minute AMRAP.  Built for strength, flexibility and endurance.  Grab a kettlebell, get warm, and get after it.

6 minutes Calisthenics

15 Minutes AMRAP

8 Snatch
5 Chin-ups
8 Snatch
5 Burpee
8 Thuster
5 Clap-push-ups
8 Thruster

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

11/4/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to have a bit of fun training.  Everyone enjoys the grab bag circuit.  Its very simple put 10-20 different exercises down on paper, and throw them into a bag.  Pick out 5-10 and you have your circuit.  You can do it for reps or for time.  Make sure that you are equitable between your strengths and weaknesses.  Always put several movements in there that you struggle with mentally and physically. So for sure there will be OH squats in mine... Have some fun and have a great training session.

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

11/3/2020

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to to do some high intensity circuit training (HIIT).  It will combine many of the areas that we have been working on this week during training especially hip and hamstring mobility, strength, and flexibility.  It is a 40-20 go for 5 rounds. Get warmed up and HIIT it!!!

5 rounds
40 seconds on / 20 seconds off

Airdyne or row sprint
Ukrainian dead lift
Bosu ball chest press
TRX pistol squat (alternating legs)
 2 handed swing

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

11/2/2020

Warm up with joint mobility, foam roller, and dynamic movement. Today we are going to do a simple bodyweight circuit. This is the type of workout that you can do anywhere. No equipment is necessary. Full body workout. No rest..

Row 2000M or Run 1600M

5 rounds

20 push ups
20 squats
20 - 3 count mountain climbers
20 full body crunch
20 bench dips

Row 2000M or Run 1600M

Extra: work on hand stand push ups

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

11/1/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a FitBall and Battling Ropes combo.  Several sets of 1 FitBall movement followed by a turn with the ropes.  This is a great core/grip/endurance/strength training session.  Very simple in design.  Use your timer and work for 20 seconds and rest for 10 seconds.  Similar to a tabata protocol, but it is an effective way to work with a large group and get tons of reps.

Ropes
Spins
Arm Throws
Swing Squat
FitBall Smash
Snap Downs

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