1/14/2023

Today we are going to hit an EMOT2M training session.  But first, as always, warmup with joint mobility, dynamic movement, and foam roller.  This is a simple and effective session, with a twist. 

2 minutes to perform below.  12 round total rounds.. finish ahead of the timer.. rest.. The twist is round 3, round 9, and round 12 are max burpees. (no rest).

5 SCDL 

5 BB Snap Downs (Heavy BB) 

5 BB Jump Squat 

5 Double KB push press

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

1/13/2023

Fightmaster yoga with Professor Flavio Almeida.. Great class for athletes.. 

https://www.youtube.com/watch?v=ijQZDSy98Jw

Namaste..  El Rey and Manny always.. 

1/12/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we're climbing up and down the ladder.  Several movements building to a crescendo at rep 10 and then slowly going back down to rep 1.  It is a great way to get quality sweat in limited amount of space.  Just proof that you don't need a fancy gym with all of the bells and whistles if you're willing to put in the work.  Then it doesn't matter where you train.. Get after it today.

1-10 10-1
Reps


Push-ups
Dead Clean L
Dead Clean R
Snatch L
Snatch R
Squat Thrust
Figure 8 / Static Hold

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

1/11/2023

Warmup with joint mobility, dynamic movement and foam roller.  Today turning it over to the Onnit Academy.. Found a great training session in the Onnit Academy Archives..  All you need is one kettlebell..  Link below is the demo.. Get after it!!

https://www.youtube.com/watch?v=Kzfocc5KcKs

4 Rounds

Set A

16 Cossack Squat 8L/8R
16 Windmill Deadlift 8L/8R
16 Off Set Push-Ups 8L/8R

Set B
20 Rack Lunge 10L/10R
20 2 Handed Swing
Max Reps Diamond Push-Ups

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

1/10/2023

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.. 

1/9/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight blast.  Multi-round format of several movements designed to build strength, agility, and endurance.  These training sessions can tend to be the most difficult ones.  Always remain cognizant of your form rather than your speed.  Enjoy..

10 Rounds

5 Burpees
10 SEAL Push-ups
25 Squats
10 Sit-Outs
10 Pull-ups
25 reps of ABs

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

1/8/2023

Warm up with joint mobility and dynamic movement.  Killer combo week continues.... Alternating exercises today in 30 second intervals with 10 seconds change time.  This is a great conditioning work out.

6 Rounds (total of 24 minutes of work time)

Fitball swing squats / ab wheel

Step ups / push ups

Fitball smashes / back extension

Fitball spins / dips

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