1/7/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit two "On the Clock" segments. 20 minutes to get your heart pumping and muscles flaring.  The first is a 10 minute EMOTM couplet with swings and goblet squats.  The second is a 10 minute AMRAP.   Both will push you and get the blood flowing.

10 Minute EMOTM

20 Swings (Odd) / 2 Burpee
15 Goblet Squats (Even) / 2 Burpee

10 Minute AMRAP

5 Jerk L
5 Jerk R
10 Push-Up
5 Row L
5 Row R
10 Jump Squat

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

1/6/2023

Yoga with Julia.. Full body flexibility..

https://www.youtube.com/watch?v=Jb0xdK6I-2c&t=1173s

Namaste.. El Rey and Manny always... 

1/5/2023

Warm up with joint mobility, dynamic movement and foam roller.  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 flexibility movements at the end, and call it a day.

splits, back bridges, head and hand stands, wall walks, and gymnastic movements.

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

1/4/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 25 minute kitchen sink "No Repeat" training session.  We will be on the clock for 45 seconds and transitioning for 15 seconds.  We will be incorporating kettlebells, Bulgarian Bags, and bodyweight exercises to make this training session fun and fast.

45 seconds on / 15 seconds off

Push-Up Shoulder Tap Combo
Seated Kettlebell Halos
Sit-Outs
KB Figure 8 / Static Holds
BB Snapdowns
Feet To Hands Walkouts
Hand to Hand KB Swing
BB Spins
In and Out BW Squats
Ice Skaters
BB Split Jump Press Combo
BB Reverse Lunge
Burpee
Cossack Squat 
KB Triple Crush
BB Front Raise Squat Combo
Glute Bridge Chest Press
Jumping Jacks
BB Muay Thai Knees
KB Pull Overs
Mountain Climbers
Flutter Kicks
KB Sumo Squat / Upright Row
BB Arm Throw
Tabletop Kicks

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

1/3/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to shake off the cold with a kettlebell circuit.  Each segment will be 30 seconds.  Go for four minutes.  So simply pick four exercises and do each one L/R for 30 seconds each without a break..  If you want to throw  a few bodyweight movements in there to break it up, have at it...

30/30
5 Rounds

Swings
Row
Clean
Snatch

1 minute bodyweight conditioning in between kettlebell periods

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

1/2/2023

Warm up with joint mobility, dynamic movement and foam roller.  Today is simple run, jog, or walk, 1/2 mile with a sandbag or Bulgarian Bag then stop and do 25 push ups, 25 squats, 25 good morning bends, and 25 presses. Repeat 3 more times for a total of 2 miles and 100 reps of each.

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

1/1/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to start the year off right with a multi-set training session.  Hope you didn't over indulge last night, because this will be challenging.  Set your goals for 2023.  They don't have to be herculean goals.. Just try to raise the bar for 2023. 

3 Rounds

Bulgarian Bag Rep Range : 2-4-6-8


Snapdown
Burpee
Clean and Front Squat  
Spin

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