9/7/2022

Warm up with joint mobility and dynamic movement.  Today is a mix of strength and conditioning.  2 hand any hows, burpees, and double bent over rows.  Here is a link to my teacher Steve Cotter demonstrating 2 hand any hows:  http://www.youtube.com/watch?v=7A4J_PfP2tU .   Form is paramount over speed.

5 rounds

Rest 1 minute in between rounds

10 2 hand any hows (5L/5R moderate weight)
5 burpees
10 heavy 2 handed swings 

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

9/6/2022

Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a single movement EMOTM training session using kettlebells, Bulgarian Bag and bodyweight.  Each movement will be a certain number of reps.  If you complete the reps in less than a minute, you get to rest.  If you don't, then you head directly into the next movement.

3 Rounds

Minute 1
20 Spin / Arm Throw Combo
Minute 2
30 Alternating Kettlebell Rows
Minute 3
40 BB Jump Squats
Minute 4
20 SEAL Push-ups
Minute 5
20 Reverse Kettlebell Lunge

Hand stand holds, back bridges, splits

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

9/5/2022

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..

9/4/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do a fun training session.  It is the grab bag workout.  Write as many different exercises on a cards as you can think of, put them into a bag, and grab several out.  Add a rep range to the exercises, and there you have it.. Instant training session.  Plus, it is a fun way for your training crew to help create a kettlebell/bodyweight/Bulgarian bag training session.

Write up your cards.. Pick 5-6 out... Hit each one 10-15 reps.. Repeat 3x

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

9/3/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Kettlebell and Bulgarian Bag timed circuit doing as many reps as possible within each interval.  Focus on form and quality reps rather than speed.  The good news is the session is 20 minutes, the bad news is that once you start, there is no rest.. 

30 second intervals for 40 sets (4 full rounds of each movement)

KB Push Press L (Moderate)

KB Push Press R

Alternating KB Cossack Squat L/R (This set is 2 30 second intervals) see link below

https://www.youtube.com/watch?v=QRvo27fvRJ8

Plank

Sit-ups

KB Swing L

KB Swing R

BB Snapdowns

BB Clean and Front Squat

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

9/2/2022

 Morning Yoga with Adriene.. 

https://www.youtube.com/watch?v=OMu6OKF5Z1k&t=402s

Namaste.. El Rey and Manny always.. 

9/1/2022

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


In and Out Squats https://www.youtube.com/watch?v=ZAK9zuAmEgM
SEAL Push-ups 
Side to Side Lunge  
Flutter Kicks
Walkouts 
Tripod Extension https://www.youtube.com/watch?v=IXHdlfbJrSM 

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

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