2/7/2022

Today begin with joint mobility, foam roller and dynamic movement. Simple ladder of swings and Sit-outs.  It is a brutal combo.  Simple and effective to build endurance and explosive power with this 2 movement challenge. As always, focus on form rather than speed.  Quality reps = quality training.



1-10 10-1

2 Hand Swing / Sit-out

5 minutes abs

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

2/6/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an even/odd training session EMOTM.  3 movements each minute for 16 minutes (8 minutes each).  Make sure you get a good warmup.. If you don't finish in the minute time frame, just move on to the next minute.. All good enjoy...

Try and bump up in weight if you can..

EMOTM
16 minutes

Odd

5 Jerk L
5  Jerk R
8 Side to Side Push-ups https://www.youtube.com/watch?v=oF2dMVdvnik

Even

5 Swings
5 Sumo / Upright Row
5 Goblet Thruster

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

2/5/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Funk Roberts 30/30 HIIT single kettlebell training session.  Decent follow along training session or just use your own timer. The link is below. I'm going to hit a 5K row as well.  

https://www.youtube.com/watch?v=tS7XkRwerAw&t=459s

Row, run or bike distance of your choice20-Minute Kettlebell HIIT Workout for Men Over 40

Perform each exercise for 30 seconds of work followed by 30 seconds rest x 2 1. Goblet Squat 2. Single KB Swings 3. KB Chest Press Right 4. KB Chest Press Left 5. Bent over Rows Right 6. Bent Over Row Left 7. Pulse Lunge 8. Pulse Lunge 9. KB Swing Right 10. KB Swing Left

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

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..