1/31/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Simple workout today. Snatch / tuck jump / sit up combos. You can use kettlebells or dumb bells. Use two bells or dumbbells for tuck jumps as well for a little twist. Single arm snatch and full sit up.

5 rounds with as little rest as possible

10 dead snatch L
10 dead snatch R
5 tuck jumps
20 sit ups

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

1/30/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix bags, bodyweight, and bells for an EMOTM training session.  Multiple movements from head to toe get a fun full body session.  Set your timer and get after it!!  The harder you work, the more rest you get! ;-)

EMOTM for 5 Rounds

Minute 1 : 20 BB Spins
                    5 Jump Squats

Minute 2 : 10 KB Swing/ Hi-Pull Combos (5L/5R)

Minute 3 : 10 Shoulder Tap Push-ups
                     6 Split Jumps

Minute 4 : 5 Upright Row / Catch / Goblet Squat
                    6 Sit-outs

Minute 5 : 15 BB Snapdowns  

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

1/29/2021

Yoga with Julia.. Full body flexibility..

https://www.youtube.com/watch?v=Jb0xdK6I-2c&t=1173s

Namaste.. El Rey always... 

1/28/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an 10 exercise chipper.  After each movement, perform 8 burpees.  This is a tremendous way to pack a ton of volume into a short span of time.  So push hard and enjoy..

8 burpees after each movement +

20 Squats
20 Swings
20 BB Spins
20 Sit-Ups
20 Sit-Outs
20 Jerks
20 Snap Downs
20 KB Cleans
20 Push-ups
20 SCDL

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

1/27/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a workout courtesy of SEAL Grinder PT.  It is a body weight Army Ranger conditioning workout.  Only equipment, a pull up bar.  It may seem relatively easy, but like most things that look easy, they never are..  Check it out here.. Cool stuff..  http://sealgrinderpt.com/special-forces/ranger-workout.html/

Army Ranger Workout #1

Run 0.5 Mile
then 5 rounds of
5 pull ups
10 pushups
15 air squats
Run 0.5 Mile

Record your time..

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

1/26/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today gonna head down to the dungeon and hit the heavy bag.  I always like to change things up every now and then.  Plus punching the heavy bag relieves a lot of stress and is a helluva workout.  Timed sets plus some calisthenics make for a great training session.

10 Rounds
1 minute heavy bag (punch, kick, knee, elbow)
10 squat thrust / sit-outs
10 sit-ups
5 tuck jumps

work on head/hand stands, back bridges, hand stand push-ups 

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

1/25/2021

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..