8/9/2023

Warm up with joint mobility and dynamic movement.  All body weight today simple but effective.  Great midweek blaster after a very tough one yesterday.  This a great training session, and one of those sneaky hard ones.  Get after it.. 

20 jumping jacks
20 push ups
20 flutter kicks
20 squats
20 sit outs

5 rounds no rest..

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

8/8/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an 8 round circuit.  Crazy 8s with bodyweight and kettlebells.  Great full body tilt.

8 Rounds
8 Reps Each Exercise

8 SCDL
8 Push-ups
8 Sumo Squats
8 Figure 8 / Static Hold
8 Sit-Up
8 Dips
8 Hi-Pulls
8 BW Jump Squats

25 yd. Sprint

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

8/7/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix my 2 favorite training tools into a timed circuit for multiple rounds.  It is a full body sequence that will get your sweat flowing, muscles burning and your heart pumping.  Get after it.

4 Rounds of 30 seconds of work per movement.  No Rest in-between sets

Kettlebell See-Saw Row

Bulgarian Bag Lunges

Kettlebell Figure 8s

Bulgarian Bag Press

SCDL

Bulgarian Bag Hi-Pulls

3x5

Squat Thrust / Double Clean and Jerk
Squat Thrust / Double Clean and Front Squat

25 Bulgarian Bag Sit-ups

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

8/6/2023

Warm up with joint mobility, dynamic movement, and foam roller.  Today is very simple.  Right out of the USMC PT book.  All you need is a little time, and a pull up bar.  This is a pretty difficult challenge.  It might not seem like much at first, but 4 sets in you will start to wonder.  Of course, you will forge ahead until the work is completed.  Warm up those shoulders, lats, and legs..

5 sets of :

20 pull ups
40 push ups
60 squats 

OR 

10 sets of :

10 pull ups
20 push ups
30 squats

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

8/5/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to continue with the ladder progression. Similar to the 12 days of Christmas training session.  10 exercises each one is a specific number of reps. SIT-OUT REPS ARE SINGLES NOT L/R..  Full body go.. Enjoy

1 to 10 rest.. then 10 to 1
SIT-OUT REPS ARE SINGLES NOT L/R

1 Windmill L/R
1 sit-out 
2 OH Kettlebell Squats L/R
2 sit-out 
3 2 Hand Swings
3 sit-out  
4 Kettlebell Halos L/R
4 sit-out 
5 Clap Push-ups
5 sit-out 
6 Cleans L/R
6 sit-out 
7 Sumo / Upright Row
7 sit-out 
8 Hi-Pulls L/R
8 sit-out 
9 Kettlebell Sit-ups
9 sit-out 
10 Snatch L/R
10 sit-out

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

8/4/2023

Yoga with Adriene... Concentration and Mental Focus..

https://www.youtube.com/watch?v=xe3D7vKvtok

Namaste... El Rey and Manny always.. 

8/2/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a explosive strength workout.  We will throw a bit of conditioning in too.. Always gotta improve your cardio.. Everyone's favorite, rope climbs, sledge hammer smashes and kettlebells.  Throw those three elements together, and you have a kick ass training session.


6 Rounds

Take rest as needed in between rounds

5 heavy snatch L
5 heavy snatch R
5 heavy lunge L
5 heavy lunge R
5 clap push ups
5 heavy row L
5 heavy row R
1 rope climb

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