5/14/2021

Pilates with Nicole..

https://www.youtube.com/watch?v=7Ps6w1TpI0U&t=164s

Namaste.. El Rey and Manny always..

5/13/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do a simple combo in a 10 set format.  This one is a great conditioning go.  Try and do it with as little rest as possible.  Get after it and have some fun..  Reprise of one of my favorites from the archives.. 

10 sets

5 snatch L
5 snatch R
5 burpee split jump
5 ab wheel or walk out

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

5/12/2021

Happy Birthday Mo!!! Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old stand by endurance go.  FIST 500.  Simply pick 10 exercises and do 50 reps of each.  The caveat is that you can't go on to the next movement until you finish the one that you are performing.  It is a great mental exercise as well as physical.  All you'll need is 1 kettlebell and your body weight.  Switch hands as often as you like.  Once you start, the bell can't hit the ground.

50 reps of each.. Take rest as needed

Sumo Squats
Swings 
Jerks
Flutter Kicks
Kettlebell Cleans
Pushups
Lunge
Jumping Jacks
Hi-pulls
Squat Thrust

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

5/11/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kitchen sink training session.  Basically, that means we will be utilizing kettlebells, free weights, Bulgarian Bags, body weight, TRX straps, clubbells, you name it in all encompassing full body go.  Make sure you have your thinking caps on because it's going to be training by suggestion.  Similar to Love/Hate but this will be in a EMOTM format..

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

5/10/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a ladder training session.  We will be utilizing a rowing machine.  If you don't have access to a rowing machine, use a stationary bike, elliptical, or just run.  There is always a way if you are willing.. Get after it.

Row 250M
25 Swings
20 Push-ups
15 KB Front Squats
10 KB Snatch
5 Burpee

Row 500M
(Circuit above)
Row 750M
(Circuit above)
Row 1000M
(Circuit above)

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

5/9/2021

Happy Mother's Day!!! Today we are going to hit a chipper utilizing our bodyweight and an olympic plate.  So warmup with joint mobility, dynamic movement, and foam roller.  Grease those joints, shake off the cobwebs, and get after it today.  Enjoy.

50 Plate Thrusters

3 burpees

40 Plate Halos

3 burpees

30 Sit-ups

3 burpees

20 Plate Press

3 burpees

10 Plate Clean and Jerk 

3 burpees

20 Plate Front Squat

3 burpees

30 Push-ups

3 burpees

40 Halos

3 burpees

50 Plate Thrusters

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

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..