4/7/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are goin to hit a 5 round 20 minute EMOTM full body strength and conditioning session.  We will utilize bodyweight, kettlebells and Bulgarian Bags.  These sessions are a great way to pack a ton of volume into a short amount of time.  Get after it..

20 minutes 5 Rounds EMOTM

20 Hand to Hand Swings
15 Sumo Squats
20 BB Spins
15 BB Thrusters

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

4/6/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a single kettlebell training session.  Once you start, the bell doesn't hit the floor until you have completed the whole training session.  Pick three movements and just keep going.. Complete all 3 movements of 10 reps on the left arm before switching to the right arm..  Get after it.. 

Remember once you start, the kettlebell stays in motion.. Also, make sure you choose an appropriate weight for lots of volume. If you have to put it down, take a 5 burpee penalty.. 

5 Rounds of 10 Reps each L/R 

Swing

Thruster

Snatch

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

4/5/2022

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a slow controlled series of movements that hits the whole body.  Turkish get ups.  We're going to keep it super simple.  Just set the timer and go. One suggestion, try and do multiple reps with the same arm.  This will help stability, strength, stamina and mobility in the shoulders.

Your call on time.. 10-15-20 minutes.. Its up to you..
Use an appropriate weight for multiple reps for an extended period of time.

1500 M row or 1 mile run for a bit of extra conditioning.

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

4/4/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work with sandbags and kettlebells.  Sand bag training provides us with a different feel than traditional weights.  The weight shifts and you have to adjust which forces you to utilize all of the little stabilizers within your body to remain in control.  Plus its fun as hell.. ;-) Enjoy..

5 rounds

10 heavy med ball floor to shoulder hoist 8L/8R
10 see saw chest press 5L/5R
10 heavy med ball zercher squat
10 fit ball snap downs 
25 yard heavy farmer's carry

Hand/head stands, back bridges, and splits

Row, Run, Ride or Walk

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

4/3/2022

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a bodyweight chipper.  Each exercise will be performed 30-20-10 reps.  So tons of volume today.  Don't worry, no burpees ;-).. This is a fast efficient way to get a ton of work completed in short amount of time.  Pick 5-6 movements and get after it.  As always, never sacrifice form for speed.  If you need to stop and take a break, do so..

Down then Up... 

30-20-10
10-20-30


Mountain Climbers
Push-ups 
Curtsy Lunge  
Russian Twists 
Crunches
Shoulder Taps

Extra : Row, Run, or Bike for meters, miles or time..  

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

4/2/2022

 Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 30 minute AMRAP session.  Rower, kettlebells, bodyweight, and Bulgarian Bag.  Make sure that you are maintaining best form possible, especially on the late rounds on the rower (or bike or treadmill or street if you don't have access to a rower).  Sloppy speedy reps can result in unnecessary injuries.  Be mindful.. Enjoy..

Max Rounds in 30 minutes.. 

Row 3 minutes

20 BB Spins 10L/10R

10 SCDL (Suit Case Dead Lift)

5 Burpees

10 Sumo/Catch/Squat combos

10 Full Sit-ups 

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

4/1/2022

Yoga with Esther..  Great bridge sequence.. Tough but feels great..

http://www.youtube.com/watch?v=lvCiVsER-Cs

Namaste.. El Rey and Manny always..