8/11/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the hill.  A mix of hill sprints and kettlebell exercises with a rope climb / calisthenic finisher.  This is a great mental test as well as a great conditioning training session.  Your kettlebell movements are actually active recovery from the sprint.  Get loose and get after it today..

10 rounds

30 yard hill sprint
2 windmill L
2 windmill R
5 kettlebell thruster L
5 kettlebell thruster R

5 rounds

rope climb
10 clap push-ups
10 toes to bar

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

8/10/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a workout that a buddy of mine gave me from his Crossfit group.  You will need a timer.  You simply set the clock for 1 minute, and then perform a series of exercises.  If you complete the exercises before the 1 minute elapses, then you get to rest.  Get ready, because when the minute timer buzzes you are off and going again.  Essentially, it pays to be a winner.  Once again, do not sacrifice speed for form..  We will put a FIST stamp on this by using the BB.

Every minute on the minute for 15 minutes

5 BB Thruster 
5 BB Hi-Pulls
5 BB Snap Downs

Gut exercises, handstand holds, back bridges..

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

8/9/2024

More hips and lower back yoga with Kassandra..

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

Namaste.. El Rey and Manny always,, 

8/8/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do another row/run/bike/walk mix-up with kettlebells, bodyweight, and the Bulgarian Bag.  A nice FIST kitchen sink style training session.  I like these on / off the rower sessions because it breaks up the monotony of just rowing.  We are going to hit a 30 minute AMRAP session.

25 minute AMRAP

Row/Run/Bike 500M

20 BB Spins

10 Kettlebell C&J (5L/5R)

10 BB Snap downs

10 Squat Thrust

Final Set

Row/ Run / Bike max meters in 15 minutes

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

8/7/2025

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a training session from Funk Roberts.  Please see the link below to check out the video and his YouTube Channel.  Lots of great stuff particularly for those of us over 40 and 50 years old.  Simple old school workout.. Enjoy... 

https://www.youtube.com/watch?v=LsKCO6q8J2A

24 Minute Functional Muscle Unilateral Workout

Perform each exercise for 30 seconds of work followed by 30 seconds rest for 4 rounds before moving onto the next exercises. One Arm Racked Squats Single DB Chest Press One Arm Suitcase Forward Lunges Single DB Bent Over Rows Single Leg Deadlifts Single DB Stationary March

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

8/6/2024

Warm up with joint mobility and dynamic movement.  Strength day today. One movement. Longer rest, short reps, heavier weight. Warm up that posterior chain well, dead lifts today as well as the rest of your body.  The dead lift is an exercise that you perform daily probably without even realizing it.

10 sets of 3
70% of your max (for example if your max is 100 pounds workout with 70 pounds for 10 sets of 3)
5 burpees after each set
2 minutes rest in between sets

5 sets of 30/30
speed sets (run hard for 30 seconds / jog for 30 seconds)

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

8/5/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight and kettlebell session.  Timed sets of bodyweight and kettlebell movements in a tabata style 2:1 work to rest ratio.  Get warmed up and get after it. 3 Rounds = 22.5 minutes..


3 Rounds

30 seconds on / 15 seconds off

Seal Push-ups
2 Hand Kettlebell Swing
Side Plank Hip Lift
Side Plank Hip Lift
Kettlebell Front Squat
Squat Thrust
V-Ups
Kettlebell Halos L/R
Sit-Outs
Sumo / Upright Row 

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