8/7/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to four rounds of six minute mini sessions.  We call this match day.  Simulated six minute matches utilizing three or four movements with short reps for multiple rounds with no rest.  The first round will be a warmup round of calisthenics.  Embrace the heat and get 'er done..

Period 1
10 BB Snapdowns
5 SEAL Pushups
20 Flutter Kicks

Period 2 
10 Hand to Hand Swings
5 One Arm Row L
5 One Arm Row R
10 Split Jumps

Period 3
10 BB Clean and Front Squat
10 Jump Squat
20 Crunch

Period 4
10 BB Hi-Pulls
10 BB Spins
20 High Knees

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

8/6/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the pavement.  Distance run.  Try and set a good pace and stick with that pace.  Finish strong.

Timed 5k or Distance sprint jog intervals for 1.5 miles

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

8/5/2022

Yoga with Adriene.. Stress relief!!

https://www.youtube.com/watch?v=_zbtKeeAa-Y

Namaste.. El Rey and Manny always.. 

8/4/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an "EMOTM" training session.  Just a few exercises done as quickly and safely as possible.  As always, never sacrifice form for speed.  This type of training session will amp up our conditioning.  Gonna be a chilly one today.. So get a good warmup and get after it!!! 

20 minute EMOTM

3 SCDL
5 Squat Thrusts 
5 Double swings
3 Bent over rows

3 sets of max pull ups
3 sets of max dips

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

8/3/2022

Warm up with joint mobility and dynamic movement.  Today is a simple body weight circuit.  You can do this if you have access to a rowing machine, outside, or on a treadmill if you want.  It is a great cardio/conditioning workout.

8 rounds

Run or Row 200m
25 Jumping Jacks
20 Curtsy Lunges
15 Abs (you choose the movements)
10 Push-ups (change the variations) 
5 Squat Thrusts

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

8/2/2022

Today begin with joint mobility, foam roller and dynamic movement. Simple ladder of snatches and jump squats.  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

Single Arm Snatch / Jump Squat

5 minutes abs

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

8/1/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work through another Bulgarian Bag circuit with a conditioning chaser. Begin with a good mobility and bodyweight warmup to get the kinks out and get after it today.

50 Reps

Multiple movements = 1 rep

Burpee, clean, front squat, press, & snapdown 

Take rest as needed..

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