7/31/2021

Warmup with joint mobility, dynamic movement and foam roller.  Today I'm just going to get a good sweat going and hit the rower for a timed 5k run.  Under 20 minutes for the run is my goal.. Follow that up with some body weight movements.

Row or Run timed 5k
50 pullups
100 push ups
200 situps

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

7/30/2021

Yoga with Sarah...


https://www.youtube.com/watch?v=ezPnW57oDTo

Namaste.. El Rey and manny always.. 

7/29/2021

 Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a single kettlebell training session.  Once you start, the bell doesn't hit the floor until you have completed the whole training session.  Pick three movements and just keep going.. Complete all 3 movements of 10 reps on the left arm before switching to the right arm..  Get after it.. 

Remember once you start, the kettlebell stays in motion.. If you have to put it down, take a 5 burpee penalty.. 

5 Rounds of 10 Reps each L/R 

Swing

Thruster

Snatch

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

7/28/2021

Warm up with joint mobility, dynamic movement, and foam roller.  Today is simple. 10 exercises of 52 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..  Enjoy!!

52 reps of each

Spins
Snap downs
Jump squats
Hammer curls
Good morning forward bend
Lunge
Press
Arm Throw 
Full Body Crunch / Burpee Combo

52 Burpee Burnout

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

7/27/2021

Today we are going to hit a chipper.  So warmup with joint mobility, dynamic movement, and foam roller.  Grease those joints, shake off the cobwebs, and get after it today.  Enjoy.

50 Clubbell Thrusters

3 burpees

40 Clubbell Halos

3 burpees

30 Sit-ups

3 burpees

20 Double Cleans

3 burpees

10 Double Jerk 

3 burpees

20 Double Front Squat

3 burpees

30 Push-ups

3 burpees

40 Halos

3 burpees

50 Clubbell Thrusters

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

7/26/2021

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 and Manny always.. 

7/25/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 30 /10 interval HIIT session.  Lots of movement, lots of volume, and lots of sweat.  Great way to keep your training sessions interesting and great way to hit the whole body in a compressed amount of time.  Enjoy!!

5 Rounds = 20 minutes

30 seconds on / 10 seconds off

Farmer's carry
Squat jacks
BB Spin
Renegade Rows
Sledge Smash
Med Ball Shoulders

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