3/31/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit conditioning training session.  Gotta hit the pavement and get back into running.. Even if it is just short bursts... :-) Break it up with some strength training and you have a great session.

20 minutes AMRAP

200m run

25 Swings

25 Goblet Squats

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

3/30/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag and Bodyweight circuit.  Simple exercises put together to form a great training session. Remember that we don't focus on speed.. Good form good results.. Lousy form lousy results and possible injury.

6 Rounds

6 Snapdown / Squat combos
6 BB split jumps 
6 Spiderman push-ups 
6 BB upright row
6 BB spin 3L/3R
6 Sit-outs

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

3/29/19

Yoga with Adriene..  strengthen and lengthen..

https://www.youtube.com/watch?v=6UEWJsljPVM

Namaste...  EL Rey always.. 

3/28/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do grab bag workout.  Put several different body weight, kettlebell, barbell, etc.. exercises into a bag and have your team pick one out.  Figure out if you are going to  do reps or time, and there you have a training session.  It is a fun way for the group to have some input into what they are doing, but the mad scientist always decides what ingredients go into the formula..  So choose your exercises wisely.

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

3/27/19

Warm up with joint mobility and dynamic movement.  Today is going to be a mix of body weight, kettlebells, and cardio.  A kitchen sink like workout.  We are going to put them into the belnder and see what we come up with today.  One thing is for sure, we will be working hard.

5 rounds

1 minute jump rope
30 kettlebell lunges 15L/15R
10 star jumps
20 kettlebell hi pulls 10L/10R
10 hand release push ups
10 triple crush
10 knees to elbows

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

3/26/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some conditioning with the EL D Card Flip.  It is a simple workout.  Get a deck a of cards,  pick 4 exercises and each card corresponds to the amount of reps you do for that particular exercise. Today we are going to mix in body weight and the Bulgarian Bag.

EL D Card Flip

Clubs : BB Snapdowns
Spades : Push-ups
Hearts : BB Jump Squats
Diamonds : BB Press

Joker #1 : 100 Mountain Climbers
Joker #2 : 100 Flutter Kicks

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

3/25/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going old school.  Time to sling some steel.. Barbell strength sets with a corresponding exercise to create a "super set".. Get a good warmup and get after it..

5 sets of 4-8 reps
Increase weight each set
Minimum of 4 reps so add weight accordingly

Back Squats / Ukrainian Dead Lift
Barbell Rows / Pull ups
Floor chest press / clap push ups
Double kettlebell dead cleans / back extensions
Barbell Curl / Tricep dip

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