3/7/2023

Warm up with joint mobility and dynamic movement.  Today is a strength and conditioning combo. 1 exercise, but very challenging. Make sure that you have proper bases on your kettlebells to do this.  If you don't, place your hand on the ground or use a step to balance yourself. http://www.youtube.com/watch?v=BfrJ7ULXkBM

You can add the renegade row also if you want.

5 sets of 10
Man makers
Full sit-ups
Take a minute break in between

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

3/6/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work with sandbags and kettlebells.  Sand bag training provides us with a different feel than traditional weights.  The weight shifts and you have to adjust which forces you to utilize all of the little stabilizers within your body to remain in control.  Plus its fun as hell.. ;-) Enjoy..

5 rounds

10 heavy med ball floor to shoulder hoist 8L/8R
10 see saw chest press 5L/5R
10 heavy med ball zercher squat
10 fit ball snap downs 
25 yard heavy farmer's carry

Hand/head stands, back bridges, and splits

Row, Run, Ride or Walk

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

3/5/2023

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 push - ups. (no rest).

5 Burpee

5 BB Snap Downs (Heavy BB) 

10 BB Split Jumps 5L/5R 

5 Double KB Cleans 

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

3/4/2023

 Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going for max meters and max rounds in 10-10-10 minute format.  10 minutes max miles/meters rowing, running, biking, walking whatever you choose is fine. 10 minutes max rounds weight training. Finally max meters again.  No rest in between sets.  Should be a great sweat.

10 Minutes Max Meters/Miles (Row/Run/Bike/Walk your choice)

10 Minutes AMRAP

10 2 Handed Swing

5 Burpee

10 Kettlebell Cleans 5L/5R

10 BB Spins 5L/5R

10 BB Jump Squats

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

3/3/2023

One of my favorites.. Difficult yoga session for me, but really worth it.  Yoga with David.. Deep release of hips of hamstrings.

https://www.youtube.com/watch?v=gDQNqZMv1V0&t=373s

Namaste.. El Rey and Manny always.. 

3/2/2023

Today begin with joint mobility, foam roller and dynamic movement. Simple ladder of snatches and jump squats.  It is a brutal combo.  Simple and effective to build endurance and explosive power with this 2 movement challenge. As always, focus on form rather than speed.  Quality reps = quality training.



1-10 10-1

Single Arm Snatch / Jump Squat

5 minutes abs

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

3/1/2023

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..