6/30/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kitchen sink training session.  Basically, that means we will be utilizing kettlebells, free weights, Bulgarian Bags, body weight, TRX straps, clubbells, you name it in all encompassing full body go.  Make sure you have your thinking caps on because it's going to be training by suggestion.  Similar to Love/Hate but this will be in a EMOTM format..

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

6/29/2020

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a slow controlled series of movements that hits the whole body.  Turkish get ups.  We're going to keep it super simple.  Just set the timer and go. One suggestion, try and do multiple reps with the same arm.  This will help stability, strength, stamina and mobility in the shoulders.

Your call on time.. 10-15-20 minutes.. Its up to you..
Use an appropriate weight for multiple reps for an extended period of time.

1500 M row or 1 mile run for a bit of extra conditioning.

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

6/28/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 4 movement EMOTM training session.  5 Rounds to make it a total of 20 minutes of work.  Make sure you're getting your mobility movements in to avoid unnecessary injuries.  Have some fun and lets go!!

5 Rounds EMOTM

15 Double Kettlebell Swings
15 Double Kettlebell Front Squats
10 Double Kettlebell Press
10 SCDL 

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

6/27/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell combo training session. 90 seconds of work followed by 30 seconds of rest.  This is a single arm session.  So stick with the same arm for the full 90. 3 movements for max reps in 90 seconds.  Should be a tough full body go.  Get the cobwebs cleared and have a great session!!

90 seconds on / 30 seconds off
 10 total sets 5L / 5R

Snatch / Jerk / Front Squat Combo

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

6/26/2020

Pilates with Nicole..

https://www.youtube.com/watch?v=7Ps6w1TpI0U&t=164s

Namaste.. El Rey always..

6/25/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a ladder training session.  We will be utilizing a rowing machine.  If you don't have access to a rowing machine, use a stationary bike, elliptical, or just run.  There is always a way if you are willing.. Get after it.

Row 250M
25 Swings
20 Push-ups
15 KB Front Squats
10 KB Snatch
5 Burpee

Row 500M
(Circuit above)
Row 750M
(Circuit above)
Row 1000M
(Circuit above)

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

6/24/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work through another kettlebell circuit with a conditioning chaser. Begin with a good mobility and bodyweight warmup to get the kinks out and get after it today.

50 Reps

Multiple movements = 1 rep

You can utilize single kettlebell or doubles (singles go a bit heavier doubles moderate)

Burpee, dead clean, front squat, jerk, & snatch

Take rest as needed..

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