6/7/2023

Warmup with joint mobility, dynamic movement, and foam roller. Simple workout today. Full body training session. Mental test as well. Take rest ad needed in between sets. Do not exceed 2 minutes. Also make sure that if you use kettlebells that they are safe and secure and don't wobble over on you. Stay safe.

100 man makers

http://m.youtube.com/watch?v=gczI5sINn9U

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

6/6/2023

Operation Overlord.. Warm up with joint mobility, dynamic movement, and foam roller. Today we will breaking up our workout into 5 mini workouts to match the names of the beaches that the brave and selfless Allied soldiers landed at in Normandy on June 6, 1944.  Today we will honor their service.  Each workout is a 4 minute period.

Utah
10 cossack squat
20 mountain climbers
10 clean and press


Omaha
10 goblet thruster
10 seal push ups
20 crunch


Gold
10 halos
10 burpees
20 flutter kicks


Juno
10 SCDL
10 frog jumps
20 heel touches


Sword
20 1 arm swings
10 sitouts
10 russian twist 

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

6/5/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to switch gears and hit the dungeon for a TGU/Boxing workout.  It's fun to switch things up sometimes, and I get a really good sweat down in the dungeon.  Timed sets for the heavy bag or shadow boxing if you don't have access to a heavy bag.  Reps on the TGUs, the caveat is that there are no switches.  So pick an appropriate weight.  Get loose, and get after it..

10 rounds

1 minute heavy bag
3 Turkish Get Ups L
3 Turkish Get Ups R
10 jump squats

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

6/4/2023

Warm up with joint mobility and dynamic movement.  Get yourself jump started today.  Bulgarian Bag day.  Get your grip and stamina ready because we are going to hit it hard.  Ladder down with burpees.  Make sure that you rest 2-3 minutes in between each round.  This is a really tough one today.

3-5 rounds 

50 spins
5 BB burpees
40 presses
5 BB burpees
30 squats
5 BB burpees
20 snap downs
5 BB burpees
10 push ups
5 BB burpees 

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

6/3/2023

Warm up with joint mobility and dynamic movement.  Today we are going to do a Special Operations Force candidate or SOF workout from www.sealfit.com .  It was just too crazy to pass up on today.  All it requires is a clock and a 1/4 mile track.  This is a tremendous conditioning workout.  It will definitely push you, so get a good sweat going and hit it.

Tabata = 20 seconds of work / 10 seconds of rest for 8 rounds

Tabata Burpee
Run 400m
Tabata air squats
Run 400m
Tabata 4-count mountain climbers
Run 400m
Tabata sit ups
Run 400m

No Rest

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

 

6/2/2023

 Morning yoga flow with Nicole...

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

Namaste.. El Rey and Manny always.. 

6/1/2023

Warm up with joint mobility and dynamic movement.  Today we hit the FIST version of the "Bear" workout. This link is the FIST version http://www.youtube.com/watch?v=9_320cMZN1Q&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=5&feature=plcp It involves multiple movements to make one rep.

FIST Bear

10 rounds of 5 per side 

We use 1 kettlebell

1 Rep includes in succession:
swing
clean
front squat
snatch
over head squat

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