7/31/2020

Yoga for flexibility with Lesley Fightmaster.

https://www.youtube.com/watch?v=i6iZTMVJAlY

Namaste.. El Rey always.. 

7/30/2020

Warmup with joint mobility, dynamic movement, and foam rollers.  Today we are going to hit the whole body with the Turkish get up.  This is a great strength building exercise.  You are putting your body under tension and improving your overall strength, shoulder mobility, grip strength, stamina and flexibility.  It is especially beneficial for the hip mobility, hip extension, and spinal extension.

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

7/29/2020

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..

7/28/2020

Warm up with joint mobility, dynamic movement, and foam roller.  Today is simple. 5 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..  Also, a bit of a mental and physical test at the end..  The point is to challenge yourself..   Enjoy!!

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

50 reps of each

Spins
Split Jump Press
Snap Down / Squat Combo
Hammer curls
Arm Throw

Row 1/2 Marathon + 51 Burpees 

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

7/27/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do an "EMOTM" (Every Minute On The Minute) Crossfit protocol FIST Style.  The buzzer goes off, you perform the exercises, and then rest.. Until the buzzer goes again. So the quicker you get finished with your set the more rest you get.  Do not sacrifice form for speed... That's how injuries occur.

EMOTM

10 minutes

5 snap downs
15 push ups
5 jump squats

10 minutes

5 BB thruster
20 twisters
5 high pulls

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

7/26/2020

Begin today with joint mobility, dynamic movement and foam roller.  This is the link for part 2 of joint mobility by Steve Cotter. http://www.youtube.com/user/IKFFChannel?blend=1&ob=5#p/u/0/tX1j54A1A6M  This is really an essential part of the workout.  DON'T skip it.  

5 rounds  w/ alrap

2 minute jump rope (If you "can't" jump rope, use the time to practice and get better.  If you don't have a jump rope, get one.  Substitute jumping jacks if you have no jump rope)

10 TRX rows
10 TRX 1 legged squat
10 TRX push ups
10 TRX knee tucks
10 TRX curl / tricep extension

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

7/25/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a power and endurance session using barbells.  It is essential that you keep your form.  Once your form breaks down, you have the potential for injury so be mindful.  Quality over speed...

4 rounds ( Rest 1 minute in between rounds)

10 Fitball or Medicine Ball smashes
20 Band Snap Down / Reverse Lunge Combos
15 Barbell Back Squats
15 Chain back extensions

3 sets

5 Chin ups
10 Barbell shoulder press
10 Barbell row

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