2/7/2024

Warmup with joint mobility, dynamic movements, and foam roller.  Today we are going to hit a ladder complex utilizing bodyweight and double kettlebells.  Tremendous conditioning, and strength is just the added bonus.  Make sure you shake off the cold and get after it today.

3 Rounds
Rep Range = 2-4-6-8 

Sit-outs 
Double Clean and Jerk
SCDL
Burpees

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

2/6/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit of Bulgarian Bag and Kettlebell 10s.  Try and go a bit heavier with your kettlebell today.  It is a full body circuit designed to keep your heart pumping and burn out that fat..

10 sets of 10 reps each

2 Handed Kettlebell swings (Heavy)
Bulgarian Bag Front Squat (Heavy)

Kettlebell Jerk 5L/5R (Heavy)
10 Push-ups

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

2/5/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today is super simple. One full body exercise that really taxes the central nervous system.  All you're going to do is st the timer and go.  You can pick your time limits.  I like to do one long set of continuous singles after I have completed 5 on each arm with out switching.  Drum roll... Turkish Get Ups.. This is Steve Cotter's variation on the basic movement http://www.youtube.com/watch?v=uGRBvom4Zrw

20 minutes of TGUs..

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

2/4/2024

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to to do some high intensity circuit training (HIIT).  It will combine many of the areas that we have been working on this week during training especially hip and hamstring mobility, strength, and flexibility.  It is a 40-20 go for 5 rounds. Get warmed up and HIIT it!!!

5 rounds
40 seconds on / 20 seconds off

Airdyne or row sprint
Ukrainian dead lift
Bosu ball chest press
TRX pistol squat (alternating legs)
Kettlebell any hows (moderate weight)
Crossfit 2 handed swing

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

2/3/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kitchen sink training session.  Basically, that means we will be utilizing kettlebells, free weights, Bulgarian Bags, body weight, TRX straps, clubbells, you name it in all encompassing full body go.  Make sure you have your thinking caps on because it's going to be training by suggestion.  Similar to Love/Hate but this will be in a EMOTM format..

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

2/2/2024

Warm up with joint mobility, dynamic movement, and foam roller...  Today is Ground Hog day.. Great way to start will be with a killer strength training session.  3 movements. Dead lifts, squats and burpees. This will certainly wake up your central nervous system and posterior chain.  You can use kettlebells, dumbells or barbells for this training session.

3 Rounds

15-10-5 reps
Dead lifts
Burpees
Squats

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

2/1/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a power and endurance session using barbells.  It is essential that you keep your form.  Once your form breaks down, you have the potential for injury so be mindful.  Quality over speed...

5 rounds ( Rest 1 minute in between rounds)

15 FitBall or Medicine Ball smashes
20 Band curls
10 Double Kettlebell Dead Cleans (Light/moderate weight)
15 Banded Barbell Rows

3 sets

5 Chin ups
10 Plate shoulder press
10 Plate OH Squat

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