1/31/2020

Yoga with Sarah Beth.. Restorative hip opener..

https://www.youtube.com/watch?v=9DyUTfl9U2M

Namaste.. El Rey always... 

1/30/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength circuit with a touch of conditioning.  Have to get the heart pumping to simulate match conditions.  This helps keep the sweat going.  Make sure you're good and warm and hit it.

5 Rounds
6 Hex Bar Dead Lift
8 Pull-ups
5 Box Jump
25 yard farmer's carry (heavy)
25 yard sled push (heavy)

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

1/29/2020

This is a retread in my "crusher" file.. Warm up with joint mobility, foam roller, and dynamic movement.  Today is another kettlebell / body weight circuit.  Push ups, thrusters, snatches, and squat thrusts.  It is another good strength and conditioning work out. 2-3 rounds.  Give yourself a few minutes break in between sets.  Try and up your weight.. Push yourself.. Get after it!!

2-3 rounds

5 squat thrusts
21 snatch L
10 seal push ups
21 snatch R
15 seal push ups
21 thrusters L
20 seal push ups
21 thrusters R
5 squat thrusts 

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

1/28/2020

Warm up with joint mobility, foam roller, and dynamic movement.  Simple jail style circuit today.  You won't need much space, just your kettlebells, a pull up bar and a little room.  So get warmed up and get after it..

20 minutes

AMRAP 

5 Burpees
10 Dips
20 Push-Ups
30 Leg Raises
40 Lunges 20L/20R
50 Swings
5 Pull-Ups 

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

1/27/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT circuits.  30 seconds on 10 seconds off.  Full body training session.  This style of training mimics athletic competition with the stops and starts, as well as the anaerobic/aerobic training.

3 rounds

30 on / 10 off

Ropes
Barbell row
Box jumps
Dips
Ab wheel
Double kettlebell press

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

1/26/2020

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a kettlebell chipper.  Each exercise will be performed 50-40-30-20-10 reps.  So tons of volume today.  Don't worry, no burpees ;-).. This is a fast efficient way to get a ton of work completed in short amount of time.  Pick 3-4 movements and get after it.  As always, never sacrifice form for speed.  If you need to stop and take a break, do so..

50-40-30-20-10

Kettlebell swings
Bodyweight Squats 
Flutter Kicks 

Extra : Row, Run, or Bike for meters, miles or time..  

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

1/25/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today, for something a bit different and fun, we are going to roll the dice.. Pick six bodyweight exercises and make each one correspond to a number on a die followed by 5 heavy kettlebell swings. 

For example : Roll a 6, perform 10 dips, perform 5 swings.. roll again.. etc.. etc..

20 minute time cap

5 Heavy kettlebell swings after each movement

10 Reps per roll

#1 Push-ups
#2 Sit-ups
#3 BB Split Jump Lunge / Press Combo 
#4 BB Spins
#5  BB Squats
#6 BB Snapdowns

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