4/30/19

Warm up with joint mobility and dynamic movement.  Very simple body weight workout today.  All you need is yourself, a stop watch, an ab wheel, and a box, stair, aerobic step, wall.  These challenges are all done for time.  If you feel your form breaking down, stop, catch your breath and try and keep going.  It is perfectly acceptable to do this.  It is you against the clock.  This will create a bench mark time to shoot for when we do this challenge again in the future.

For time:
100 burpees
rest 2-3 minutes
100 jump squats
rest 2-3 minutes
50 ab wheel

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

4/29/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to go up and down the ladder.  Choose a series of movements and begin with 1 rep of each and work to 10 reps of each and then back down to 1.  Take rest as needed, but try and power through the whole set.  This is a great strength and conditioning combination.

Ladders

1 to 10
10 to 1

suit case deadlift (moderate weight)
bent over row
push up
double jerks (moderate weight)
squat thrust

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

4/28/19

Warmup with joint mobility dynamic movement, and foam roller... Today we are going to hit a workout my friend showed me in Muscle and Fitness.  It is based on a crossfit wod.  It combines three power movements : dead lift, clean, and push press.  The FIST variation will be done with kettlebells in lieu of the barbell version in the magazine.  It looks like a brutal test.. Here is the link to the article http://www.muscleandfitness.com/training/routines/crossfit-wod-fight-finish It should be fun.  I also added a kick in the butt at the end with the thrusters.  Once you begin the round, the bells can't leave your hands.

5 rounds

12 SCDL
9 Double Kettlebell Cleans
6 Double Push Press
3 Thrusters

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

4/27/19

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..

4/26/19

Yoga with Julia.. Yoga for the inflexible..

https://www.youtube.com/watch?v=aNyZwLzv7jc

Namaste.. El Rey always.. 

4/25/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper.  Down and then back up similar to a ladder, but different exercises and different rep ranges.  Keep focused on form rather than speed.  There is a ton of volume.  Get after it..

2 Rounds

50 hi-pull / catch / goblet squat
40 push-ups
30 figure 8 / static hold
20 sit-ups
10 snatch L
10 snatch R
20 sit-ups
30 figure 8 / static hold
40 push-ups
50 hi-pull / catch / goblet squat

50 sledge smashes

Wall walks, bridges, splits, hand/head stands

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

4/24/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a multiple round strength and conditioning circuit.  It'll get your heart pumping and your muscles pumped.  Full body go, so get a good warmup and get after it..

10 Rounds

5 baseball pull-ups
6 kettlbell cleans
7 burpee box jumps
8 heavy lunge 4L/4R
9 dips
10 ab wheel

rest as needed in between rounds 

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