1/7/2022

Warm up with joint mobility, dynamic movement and foam roller.  Body weight pyramids today.  1-10 reps and then back down 10-1.  Very lo-tech but extremely challenging.  These types of workouts you can do anywhere, so there is no excuse.  Get after it and have fun.

Go through each exercise 1 rep up to 10 reps then 10 reps down to 1 rep.   Rest for a few, then repeat

push ups
jump squats
dips
jump pull ups
back extensions or good mornings
ab wheel (no ab wheel? Do walk outs instead)

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

1/6/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do a fun training session.  It is the grab bag workout.  Write as many different exercises on a cards as you can think of, put them into a bag, and grab several out.  Add a rep range to the exercises, and there you have it.. Instant training session.  Plus, it is a fun way for your training crew to help create a kettlebell/bodyweight/Bulgarian bag training session.

Write up your cards.. Pick 5-6 out... Hit each one 10-15 reps.. Repeat 3x

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

1/5/2022

Warm up with joint mobility and dynamic movement.  Today is a mix of strength and conditioning.  2 hand any hows, burpees, and double bent over rows.  Here is a link to my teacher Steve Cotter demonstrating 2 hand any hows:  http://www.youtube.com/watch?v=7A4J_PfP2tU .   Form is paramount over speed.

5 rounds

Rest 1 minute in between rounds

10 2 hand any hows (5L/5R moderate weight)
5 burpees
10 double bent over row (heavy weight)

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

1/4/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a multi-round strength training session with a sprinkle of conditioning.  Clean and jerks and box jump sit-outs.  Four exceptional bang for you buck movements.  We will combine the explosive power of the clean and jerk and box jump with the mobility and flexibility benefits from the sit-out for a great combo training session. So, 2 C&J then 2 jump squat / sit-outs.. then 4 and 4 etc...

3 rounds

2-4-6-8
Double Clean and Jerk
Jump Squat / Sit-outs

Take rest as needed in between each round.

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

1/3/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to shake off the cold with a kettlebell circuit.  Each segment will be 30 seconds.  Go for four minutes.  So simply pick four exercises and do each one L/R for 30 seconds each without a break..  If you want to throw  a few bodyweight movements in there to break it up, have at it...

30/30
5 Rounds

Swings
Row
Clean
Snatch

1 minute bodyweight conditioning in between kettlebell periods

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

1/2/2022

Warm up with joint mobility, dynamic movement and foam roller.  Today is simple run, jog, or walk, 1/2 mile then stop and do 25 push ups, 25 body weight squats, 25 good morning bends, and 25 crunches. Repeat 3 more times for a total of 2 miles and 100 reps of each.

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

1/1/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to start the year off right with a multi-set training session.  Hope you didn't over indulge last night, because this will be challenging.  Set your goals for 2022.  They don't have to be herculean goals.. Just try to raise the bar for 2022. 

3 Rounds

Bulgarian Bag Rep Range : 2-4-6-8


Snapdown
Burpee
Donut Swing 
Spin

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