5/8/2021

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

Minute 

# 1 15 Snap-downs

#2 14 Sit-outs
#3 20 Lunges
# 4 10 Arm Throw / Spin Combo

Burnout:

50 Kettlebell Snatches 25L/25R

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

5/7/2021

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 and Manny always.. 

5/6/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 400 rep training session with a burpee chaser.  10 exercises of 40 reps each.  Plus a burnout of burpees to celebrate my late fathers birthday.  "Mark, in hockey, cruisers watch what happens.. Diggers make things happen.. Be a digger.. "

1 Round
40 Reps each

KB Swings
BB Squats
Push-ups
BB Snapdowns
KB Press 20L/20R
Sit-ups
KB Snatch 20L/20R
BB Hi-pulls
Squat Thrust
BB Spins 20L/20R

Burnout:
84 Burpees

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

5/5/2021

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit a body weight blast.  An AMRAP session.  Focus on quality reps, not speed.  It is going to be short reps and just a few exercises, but we'll hit the whole body and get some quality mental and physical conditioning.  Try not to be a clock watcher... I know that its hard sometimes.. but that's when we have to dig inside and just say, "It's just 20 minutes.. I can do anything for 20 minutes.."  Be focused and get after it!!

20 minutes AMRAP

10 BB Snap Down / Split Jump Combos
10 Sledge Smash
10 Spin / Arm Throw Combo
5 BB Burpees
1 Ladder Sprint

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

5/4/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today is super simple. One full body exercise that really taxes the central nervous system.  All you're going to do is st the timer and go.  You can pick your time limits.  I like to do one long set of continuous singles after I have completed 5 on each arm with out switching.  Drum roll... Turkish Get Ups.. This is Steve Cotter's variation on the basic movement http://www.youtube.com/watch?v=uGRBvom4Zrw

20 minutes of TGUs..

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

5/3/2021

Warmup with joint mobility, foam roller and dynamic movement.  Today is another very simple two exercise combo.  Thrusters and mountain climbers.  The good news is that its only single arm thrusters.  The bad news is that it is heavy or challenging single arm weight.  For example if you normally use a 16kg bell, bump up to 20kg or 24kg.  If you only have light ones, use doubles and cut the reps in half.  Get a good warmup and enjoy..

Do a set of thrusters, then immediately do your mountain climbers.. repeat..

10 sets of 10 single arm thrusters (5 sets Left / 5 sets R)
10 sets of 20 mountain climbers 

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

5/2/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to combine Kettlebells, Bulgarian Bags, and bodyweight for the El Diablo 666.  It has been a while since we tackled this one, but it always proves to be a great sweat.  Get a solid warmup and get 'er done.


6 Rounds of 6 reps of 6 exercises

BB Snapdowns
SEAL push-ups
BB jump squats
Kettlebell goblet press
Kettlebell swings  
BB burpees

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