12/21/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a single kettlebell flow.  Make sure that you choose your bell wisely.  Once we start, there will be no rest until you finish the sequence on both arms.  Get loose and get after it.

3-5 Rounds

10 SEAL Push-ups
Then go through this flow 5X before switching arms
Row
Swing
Clean & Jerk
Snatch
Squat
OH Lunge

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

12/20/2023

 Warmup with joint mobility, dynamic movement, and foam roller.  Santa is making his list and checking it twice.  Make sure not naughty and for sure be nice.  Climbing in out of the sleigh, carrying all of the toys to the good girls and boys, and sliding down all of those chimneys is easy for Santa, but I think he trains to stay ready..  :-)..

Santa Bootcamp 

5 Rounds

10-20-30 yard Farmers Walk (suicide style 10yd up and back 20 up and back 30 up and back no rest)

20 BB Thruster / 20 Jump Squat combo

20 3 count Mountain Climber / 20 Plank Up Down combo

50 Battle Rope Waves

20 Walkout / Push up combo 

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

12/19/2023

Warmup with joint mobility, dynamic  movement, and foam roller.  Today we are going to hit a brutal bodyweight training session.  There will be no weights involved.  There will be a mental test.  There are no rep limits.  Just the clock.  So push yourself until the buzzer.

All body weight

1 minute on 10 seconds off

Jumping Jacks
Push Ups
Full Sit Ups
Mountain Climbers
Air Squats
Cossack Squat
Hip Circles
Burpees 
Swimmers
Plank up and downs
Split Jumps
SEAL Push Ups
Table Top Hold 
Squat Thrust
Flutter Kicks

Max pull ups, dips, and chin ups

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

12/18/202

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a 20 minute go with as many rounds as possible.  I like these because you really can push yourself.  Just you against the clock.  Of course, we don't sacrifice technique and form to get the reps.. Make sure that you  are doing things the correct way to avoid injury.

25 minutes AMRAP

500m row
10 BB Jump Squats
10 BB Spins 5L / 5 R
10 Push-Ups
10 SnapDowns  

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

12/17/2023

"Well, in Whoville they say that the Grinch's small heart grew three sizes that day. And then the true meaning of Christmas came through, and the Grinch found the strength of ten Grinches plus two." 

Today we are going to hit a kettlebell strength/endurance session.  Full body go.  45 seconds on / 15 seconds off will add a bit of HIIT to it. 

Figure 8 / static hold

2 handed Swings

Clean and Jerk L

Clean and Jerk R

Goblet Squat 

Romanian Dead Lift L

RDL R

Halos

Hi Pull L

Hi Pull R

Sumo Deadlift

Bent Over Row L

Bent Over Row R

Chest Press L

Chest Press R

Hip Thrusts

Russian Twists

Full Sit Ups

Snatch L

Snatch R 

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

12/16/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 20 minute AMRAP Yukon Cornelius Style.  Built for strength, flexibility and endurance.  Grab a kettlebell, get warm, and get after it.

20 Minute AMRAP

25 Yard Sled Drag (Modification: Farmer's walk)

20 Sledge Smashes L/R (Mod Kettlebell Axe Choppers)

20 Single Arm Clean and Press 10L/10R

20 Tactical Lunge

20 Push-ups

20 Swings 10L/10R

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

12/15/2023

Yoga with Adriene.. 

https://www.youtube.com/watch?v=dlkG7LQJjY0

Namaste.. El Rey and Manny always..