9/14/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit conditioning training session.  Use whatever cardio tools to which you have access, or just run..  Break it up with some strength training and you have a great session.

20 minutes AMRAP

500m row / bike /  run

10 Double Clean and Jerk

10 SCDL

10 Reverse Lunge 

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

9/13/2022

Warmup with joint mobility, foam roller, and dynamic movement.  Rack 'em up.  Old school back squat with a step up chaser, 1 legged dead lifts, and a little foot work.  Simple strength and conditioning day.  If you don't have access to a squat rack, you can use dumbells, kettlebells, or body weight (just increase the reps a bit).  You can also roll out after each round to continue to break up fascia in your legs.  This will increase blood flow and help muscle tissue to recuperate.

5 sets

5 back or front squats (increase work load each work set after warmup set)
5 L/R one legged dead lifts
10 step ups 
agility ladder
50 jump rope skips

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

9/12/2022

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5-4-3-2-1 strength workout.  Just 3 exercises, but a lot of bang for your buck.  It will hit the whole body.  This is a great compliment to the endurance training session from yesterday.  Make sure that you use moderately challenging weight here.  Not too easy.. Not too hard..

3 Rounds
each exercise is done for 5-4-3-2-1 reps

Clean and Jerk
Dips
Pull ups

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

September 11, 2022

Remember and reflect today.  Think about someone that you love or haven't spoken to in a while or years.  Maybe today is the day you reconnect with them.  Life is precious, and cherish the moments you have with those you care about to the fullest. Be Grateful.. Be Kind.. Be of Love and Service.. 

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are hitting the steel and bodyweight conditioning movements for a strength and conditioning combo.  I love using bodyweight movements for sprints, it's a great way to raise the heart rate without actually running. :-)  We will be working explosive lifts, so after each sprint take a few minutes of recovery time.

 5x5s

Kettlebell Cleans / 20 second Fast Feet  
BB Spins / 20 second Split Jump
Kettlebell Lunges / 20 second Burpee
Dips / 20 second High Knees
Double Kettlebell Row / 20 second Jump Squat

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

9/10/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an endurance and HIIT combo training session.  Distance row/run/bike/walk (your choice) mixed in with an Odd-Even EMOTM HIIT style kettlebell / Bulgarian Bag combo.  Make sure you're  good and warmed up, and get after it.

10 Minutes Row/Run/Bike/Walk Max Meters/Miles 

12 Minute EMOTM

Even - 15 BB Snapdowns & 5 BB Front Squats

Odd - 5 Burpees 5 KB Snatch L 5 KB Snatch R

10 Minutes Row/Run/Bike/Walk Max Meters/Miles

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

9/9/2022

Yoga for sore legs with Adriene..

https://www.youtube.com/watch?v=2137wAXvufE

Namaste.. El Rey and Manny always.. 

9/8/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to train using clubbells.  If you don't have access to them, you can use kettlebells or dumbbells.  Clubbells really work your grip and are very top heavy so they are force you to utilize your core to remain balanced and in control.  Also, they are tremendous for joint mobility and are an exceptional multi-plane exercise tool.  Also, they are just fun to work out with too.  Just another different way to keep your body guessing..

5 rounds:
20 front swing
12 clean and front squat
12 pull over/halos
12 front press
5 chin ups

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