7/31/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the road.  Simple.  5k time trial.  Try and run 3.1 miles as fast as you can.  When you have completed the run, keep the clock going.  You have to complete a body weight circuit as well.  For example, if you complete the run in 25 minutes and the body weight movements take you 8 minutes, your time for the workout is 33 minutes.

5k run

100 air squats
100 push ups
50 pull ups

All for time.

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

7/30/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix single arm kettlebell movements with calisthenics in a timed combo training session.  30 seconds of work with 1 arm followed by 30 seconds of some dynamic calisthenics. Should be a fun go..

5 Rounds 

Take 1 minute break in between rounds

30-30

swings
hi-knees
swings
split jumps
thrusters
ice skaters
thrusters
squat thrust
figure 8 static hold
sit-outs

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

7/29/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we concentrate on strength and conditioning.  Multiple rounds in an ascending rep format and a sprint just to get your heart pumping a bit.  Force yourself to work through the fatigue and up on to the next level in your strength and conditioning.

8 rounds


10 snatches 5L/5R
20 presses 10L/10R
30 swings 15L/15R
40 flutter kicks
Sprint 25 yds

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

7/28/18

Warm up with joint mobility, dynamic movement, and foam roller.  Today is simple. 10 exercises of 48 reps with the Bulgarian Bag.  If you don't have a bag, use body weight or dumbbells. Simple chipper that is the gift that keeps on giving.. I call it the Bulgarian Bag Birthday Bash..  Enjoy!!

48 reps of each

Spins
Snap downs
Jump squats
Hammer curls
Good morning forward bend
Lunge
Press
Arm Throw 
Full Body Crunch / Burpee Combo

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

7/27/18

One of my favorites.. Posterior chain focused yoga session today with David... 

https://www.youtube.com/watch?v=gDQNqZMv1V0

Namaste...  El Rey always.. 

7/26/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do 2 twelve minute mini workouts.  3-4 exercises in an AMRAP format.  As with yesterday, form always super cedes speed.  We want quality reps.  That said, make sure you push yourself.  Only you know if you are giving 100%.  We will be utilizing body weight and bags.. Crush it today..

Each round is 12 minutes AMRAP
1-2 minute rest in between rounds

Round 1

7 SEAL Push ups
6 Snap Downs
6 BB Arm Throw
7 Donut Swings

Round 2

7 Spins L
5 Front Raise / Squat Combo 
5 Press
7 Spins R

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

7/25/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an odd object circuit.  Tires, ropes, steel logs, sand bags, and sledge hammers. If you don't have any of that stuff, try and adapt, i.e. substitute tire flips with power cleans or sledge smashes with medicine ball smashes.

5 Rounds

20 Sandbag step ups
25 yd Sled push
5 Tire flips
20 Sledge smashes
20 Rope waves
10 Steel log thrusters
1 Rope climb

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