8/14/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell / bodyweight combo.  Multiple reps to work up a sweat and get the heart pumping.  Remember to always focus on form rather than speed.  Speedy reps tend to become lousy reps as you tire.

21-14-7

Swing L
Squat Thrust
Swing R
Sit-Ups 
Hi Pull / Catch / Squat combo 
Push-Ups

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

8/13/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 15 minute AMRAP.  Built for strength, flexibility and endurance.  Grab a kettlebell, Bulgarian Bag, get warm, and get after it.

6 minutes Calisthenics

15 Minutes AMRAP

8 Spins
5 Chin-ups
8 Spins
5 Burpee
8 Thuster
5 Clap-push-ups
8 Thruster

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

8/12/2022

Yoga with Sarah...


https://www.youtube.com/watch?v=ezPnW57oDTo

Namaste.. El Rey and Manny always.. 

8/11/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit 30 by 30 Bulgarian Bag / bodyweight combos.  These types of workouts really simulate "game conditions".  They force you to stop and start, push your pace, and maximize your reps.  As always, focus on quality reps, not quantity of reps.

2 rounds

1 minute of each broken up into 30 second segments

hammer curl / burpee 
BB press  / burpee

spin L /elbow to knees
spin R / flutter kicks

arm throw / air squat
donut swing / air squat

snapdown / mountain climb
cossack squats  / mountain climb

good morning / split jumps
power clean / ladder climbs

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

8/10/2022

Warm up with joint mobility and dynamic movement.  Make this an extended warm up.  You really want a sweat going today.  We are going to do a strength day.  Short reps, longer rest, and multiple sets.  Just the basics.  Only 2 exercises.

Run 1/2 mile



9 sets of 3 for each exercise
1st 3 sets moderate weight, 2nd 3 sets increase by 10-15 pounds, 3rd 3 sets challenging weight.

Double Kettlebell Hi-Pulls or Barbell Power Cleans 
Barbell Back or Front Squat


Run 1/2 mile



These exercises can all be performed with dumbbells or kettlebells as well.

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

8/9/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a rowing / kettlebell / bodyweight training session.  If you don't have access to a rower, run or bike instead.  Quick and effective movements for a full body session. 

25 minutes AMRAP

5 Burpees
10 Double Snatch (Moderate Weight)
20 Split Jumps
10 Second Hand Stand Hold
Row 400m

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

8/8/2022

Warm up with joint mobility, foam roller, and dynamic movement.  Today is a super simple workout.  Just two movements. Turkish get ups and suit case dead lifts.  It is a great full body workout, plus a little extra for the posterior chain.  Make sure that you hit the foam roller after you are finished as well.  This is sneaky hard. 

15 minutes amrap 

2 TGUs L
2 TGUs R
6 Double Cleans 

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