2/7/2021

Warmup with joint mobility, dynamic movement and foam roller.  Today turning it over to the Onnit Academy.. Found a great training session in the Onnit Academy Archives..  All you need is one kettlebell..  Link below is the demo.. Get after it!!

https://www.youtube.com/watch?v=Kzfocc5KcKs

4 Rounds

Set A

16 Cossack Squat 8L/8R
16 Windmill Deadlift 8L/8R
16 Off Set Push-Ups 8L/8R

Set B
20 Rack Lunge 10L/10R
20 2 Handed Swing
Max Reps Diamond Push-Ups

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

2/6/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag circuit.  Several exercises with a multiple rep count in a quick format.  This is a great way to get a full body training session and really work on your conditioning.  As with every training session, there's always a rub.  Watch the link below for some of the exercises.

https://www.youtube.com/watch?v=EvoL9-eXoK8

5 Rounds

20 under grip pummel spins 10L / 10R
5 squat thrusts (just bodyweight no bag)
20 presses
5 squat thrusts
20 snap down / lunge
5 squat thrusts
20 upright row
5 squat thrusts
20 speed skaters
5 squat thrusts

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

2/5/2021

Yoga.. Yin with Lesley.. 

https://www.youtube.com/watch?v=zKuYhZqDmx4

Namaste..  El Rey always.. 

2/4/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to continue with the ladder progression. Similar to the 12 days of Christmas training session.  10 exercises each one is a specific number of reps. SIT-OUT REPS ARE SINGLES NOT L/R..  Full body go.. Enjoy

1to 10 rest.. then 10 to 1
SIT-OUT REPS ARE SINGLES NOT L/R

1 Windmill L/R
1 sit-out 
2 OH Kettlebell Squats L/R
2 sit-out 
3 2 Hand Swings
3 sit-out  
4 Kettlebell Halos L/R
4 sit-out 
5 Clap Push-ups
5 sit-out 
6 Cleans L/R
6 sit-out 
7 Sumo / Upright Row
7 sit-out 
8 Hi-Pulls L/R
8 sit-out 
9 Kettlebell Sit-ups
9 sit-out 
10 Snatch L/R
10 sit-out

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

2/3/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit 2 exercises that work the entire body.  Long Cycle clean and jerk.  Timed sets.  This is a great strength and conditioning combo that hits your central nervous system pretty hard (in a good way).  It is a great way to build coordination and power through out your body, great cardio, and a tremendous push/pull combo.

 
Single Arm C&J
 
1 minute L 
1 minute R

20 sets 
30 seconds on
15 seconds off

1 minute L
1 minute R

5 sets
Heavy, medium, light
2-4-6

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

2/2/2021

Warm up with joint mobility, dynamic movement, and foam roller...  Today is Ground Hog day.. Great way to start will be with a killer strength training session.  3 movements. Dead lifts, squats and burpees. This will certainly wake up your central nervous system and posterior chain.  You can use kettlebells, dumbells or barbells for this training session.

3 Rounds

15-10-5 reps
Dead lifts
Burpees
Squats

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

2/1/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 15 minute AMRAP with the Bulgarian Bag.  Get a good warmup and get the blood going.  Shake off the cold and get after it.

5 minutes Calisthenics

15 Minutes AMRAP

5 clean and front squat / squat thrust combos
10 spins
5 front raise / squat combos
10 snapdowns
5 donut swings
10 arm throws
5 seal pushups - hands on the bag

4 - 30 second intervals 
single arm kettlebell clean and jerk

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