7/31/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight blast.  Just a circuit of simple movements to get the blood going and the build up some agility, coordination, and have a little fun.

5 rounds

10 yds bear crawl
50 squats
10 yds scorpion crawl L
40 sit-outs (20L / 20R)
10 yds scorpion crawl R
30 split jumps
10 yds of burpee broad jumps
20 push ups
10 yds of frog hops
10 full sit ups

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

7/30/19

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..

7/29/19

Warrmup 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..

7/28/19

Warm up with joint mobility, dynamic movement, and foam roller.  Today is simple. 10 exercises of 50 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!!

50 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.. 

7/27/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell / Bulgarian Bag superset training session.  Full body tilt that will get your heart and sweat going.  Work to be efficient, explosive, and strong through these movements.  Your grip will be taxed by the end of the time limit. 24 minutes is 4 full international wrestling matches. So push yourself.

Max Rounds in 24 minutes

10 Snatch L/R
10 Spins L/R

10 Clean and Jerk L/R
10 Snap downs

10 Goblet Squat
20 steps of BB Walking Lunge

Cool down, have a nice day.. 

7/26/19

Yoga with Lesley Fightmaster... Ashtanga class..

https://www.youtube.com/watch?v=5XIZC62AZYY

Namaste..  El Rey always.. 

7/25/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the BB Olympics.  If you have a partner, double the amount of reps below and make it a you go / I go training session.  The rep range below is for a single athlete.  Try and take as little rest as possible.  Oh and no breaking it up.. Each movement must be completed before moving to the next one.   It should be fun..(I think..)

BB Olympics

For time:

50 BB Burpees
100 Snapdowns
100 Spins
100 Jump squats
100 Presses
50 Donut Swings

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