10/23/2023

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. 20 minutes of TGUs broken up into 5 minute segments with a 500 meter row chaser t0 make things interesting.  Throw in some more flexibility movements at the end, and call it a day.

4 Sets of 

5 Minutes of TGUs

500 Meter Row

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

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

10/22/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to train using clubbells.  If you don't have access to them, you can use kettlebells or dumbbells.  Clubbells really work your grip and are very top heavy so they are force you to utilize your core to remain balanced and in control.  Also, they are tremendous for joint mobility and are an exceptional multi-plane exercise tool.  Also, they are just fun to work out with too.  Just another different way to keep your body guessing..

5 rounds:
20 front swing
12 clean and front squat
12 pull over/halos
12 front press
5 chin ups

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

10/21/2023

Warmup with joint mobility, dynamic movement, and foam roller. Hitting the dungeon today for a heavy bag and calisthenic training session.  If you don't have access to a heavy bag, grab two small dumbbells, or even to cans of soup to use as resistance and shadow box.  Believe me, it'll be harder than you think.

10 rounds

30 seconds heavy bag (punch, kick, elbow)
30 seconds shadow wrestling (shots, sprawls, fakes, downblocks, footwork)
20 push ups
20 sit ups
20 cossack squats

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

10/20/2023

Recovery yoga day....

https://www.youtube.com/watch?v=0hTllAb4XGg

Namaste.. El Rey and Manny always.. 

10/19/2023

Warm up with joint mobility and dynamic movement.  We are going to use just body weight today.  A simple circuit, but very effective full body workout.  Try and get as many rounds as possible in the 25 minutes.  Rest as you need it.

Set your timer for 25 minutes amrap 

5 chin ups
10 seal push ups
15 full sit ups
5 pull ups 
20 cossack squats
30 jumping jacks

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

10/18/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today is Uncle John's and Tayler's birthday!!  Whats the best way to do a ton of burpees? Ladder sets!!  Plus a birthday bonus of everyone's favorite..  Spins and Push-Ups!!  Simple climb up the ladder.  Enjoy..

1-10

Jump Squats
Chest to Bar 
Rows
Burpees

2-4-6-8-10-12-14-16-18-20

BB Spins 
Push-Ups

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

10/17/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple training session.  FIST 100s.. Great mental test and endurance builder.  Focus on form.. NOT speed.. Nail each rep.. Do not move on until you've completed each exercise. Chalk up and get after it..


100s

100 swings
100 squats
100 walkouts
100 rows
100 jerks

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