2/29/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 45-15 no repeat training session.  So we will work for 45 seconds and rest for 15 seconds for 25 sets.  Give each movement your best because you'll only get one chance to work it.  It will be a mixture of kettlebells, bags, and bodyweight.  Let's get after it!!

1 Round 
45 seconds on / 15 seconds off

Kettlebell Swing
BB Clean and Front Squat
Kettlebell Axe Chopper
Kettlebell Sumo Squat
Push-ups
BB Snapdown
Full Sit-ups
Plank Pull Throughs
BB Swing Squat
Snatch L
Snatch R
Squat Thrust
BB Hammer Curl
Table Top Toe Touch
Jerk L
Jerk R
Reverse Lunge L
Reverse Lunge R
BB Good Morning
Ice Skaters
Thruster L
Thruster R
BB Hi-Pulls
Alternating Bent Over KB Row
BB Spins

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

2/28/2020

Yoga.. Yin with Lesley.. 

https://www.youtube.com/watch?v=zKuYhZqDmx4

Namaste..  El Rey always.. 

2/27/2020

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
5 double kettlebell cleans
5 burpee broad jumps
10 heavy lunge 5L/5R
5 dips
10 ab wheel

rest as needed in between rounds 

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

2/26/2020

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit a kettlebell / body weight super set combo.. Sounds like a mouth full, but it is truly simple.  The rep range may be difficult, but it will be a full body go utilizing 3 kettlebell movements, and 2 body weight movements.  Get good and warmed up and get after it. Do your set of Clean and Front Squats or Clean and Jerks, and super set it with Jump Squats or SEALs. 

50 Clean and Front Squats
100 Jump Squats

Breakdown :

Reps: C & FS 15-12-10-7-6
Reps JS : 20-20-20-20-20

50 Clean and Jerks
75 SEAL Pushups

Breakdown: 

Reps : C & J 15-12-10-7-6
Reps : SPU 25-20-15-10-5

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

2/25/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight blast.   8 exercises in a circuit format on the clock.  Push yourself through each movement, and maximize reps.  After a hard day of weight training, bodyweight days are a perfect compliment, and help work all of the little stabilizers that are missed when you hit the big muscle groups..

20 seconds on / 10 seconds off

Jumping Jacks
SEAL Push-ups
Squat / Karate Kick combo
Sit-outs
Plank elbow to knees
Speed skaters
Pike push-up https://www.youtube.com/watch?v=sposDXWEB0A
Seated knee tucks (abs)

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

2/24/2020

Warmup with joint mobility, foam roller, and dynamic movement.  Rack 'em up.  Old school back squat with a box jump chaser, 1 legged dead lifts, and a little foot work.  Simple strength and conditioning day.  If you don't have access to a squat rack, you can use dumbells, kettlebells, or body weight (just increase the reps a bit).  You can also roll out after each round to continue to break up fascia in your legs.  This will increase blood flow and help muscle tissue to recuperate.

5 sets

5 back squats (increase work load each work set after warmup set)
5 L/R one legged dead lifts
5 box jumps
agility ladder
50 jump rope skips

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

2/23/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit two "On the Clock" segments. 20 minutes to get your heart pumping and muscles flaring.  The first is a 10 minute EMOTM couplet with swings and goblet squats.  The second is a 10 minute AMRAP.   Both will push you and get the blood flowing.

10 Minute EMOTM

20 Swings (Odd) / 2 Burpee
15 Goblet Squats (Even) / 2 Burpee

10 Minute AMRAP

5 Jerk L
5 Jerk R
10 Push-Up
5 Row L
5 Row R
10 Jump Squat

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