2/4/2022

 Yoga with Julia.. Power flow.. 

https://www.youtube.com/watch?v=x1Iacs5Yvc4

Namaste.. El Rey and Manny always.. 

2/3/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian Bag (BB).  Warm up with join mobility and dynamic movement. Work on hips, forearms, and lower back specifically.  The BB taxes those three areas the most.  When you feel ready , get after it..

20 minute go amrap (as many rounds as possible)

15 snap downs
30 lunges 15L/15R
15 thruster
15 hammer curls
10 donut swings
20 high knees

Finish:
2 minute BB burpee challenge

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

2/2/2022

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 and Manny always.

2/1/2022

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 snatch 

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

1/31/2022

Warm up with joint mobility and dynamic movement.  Simple sequence today.  Turkish get ups.  Simply set your timer and go.  I like to get as many in a row as I can with one arm before I switch to singles. 15-20 minutes with no rest usually gets it done.  Throw in some more stretching at the end, and call it a day.

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

1/30/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a multiple round strength and conditioning circuit.  It'll get your heart pumping and your muscles pumped.  Full body go, so get a good warmup and get after it..

10 Rounds

• 5 baseball pull-ups
• 5 swings
• 5 burpee 
• 5 SCDL
• 5 dips
• 10 ab wheel

rest as needed in between rounds 

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

1/29/2022

 Warmup with joint mobility dynamic movement, and foam roller.  Today, if you are in the northeast of the US, get outside eventually and dig out from the heavy snowfall overnight.  That will be a workout in and of itself.  Otherwise, let's get a good sweat going.  Staying with our "on the clock" theme this week.

Starter: Row, Run, or Bike 1000M

4 Rounds

40 seconds on / 20 seconds off

Clean and Jerk L

Clean and Jerk R

Push-ups

Reverse Lunge L

Reverse L R

Finisher: Row, Run, Bike 1000M

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