1/31/2022

Warm up with joint mobility and dynamic movement.  Simple sequence today.  Turkish get ups.  Simply set your timer and go.  I like to get as many in a row as I can with one arm before I switch to singles. 15-20 minutes with no rest usually gets it done.  Throw in some more stretching at the end, and call it a day.

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

1/30/2020

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 swings
• 5 burpee 
• 5 SCDL
• 5 dips
• 10 ab wheel

rest as needed in between rounds 

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

1/29/2022

 Warmup with joint mobility dynamic movement, and foam roller.  Today, if you are in the northeast of the US, get outside eventually and dig out from the heavy snowfall overnight.  That will be a workout in and of itself.  Otherwise, let's get a good sweat going.  Staying with our "on the clock" theme this week.

Starter: Row, Run, or Bike 1000M

4 Rounds

40 seconds on / 20 seconds off

Clean and Jerk L

Clean and Jerk R

Push-ups

Reverse Lunge L

Reverse L R

Finisher: Row, Run, Bike 1000M

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

1/28/2022

 Yoga with Julia.. Restorative yin yoga for recovery.. 

https://www.youtube.com/watch?v=nzuxyzP1B-M

Namaste.. El Rey and Manny always.. 

1/27/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT circuits.  30 seconds on 10 seconds off.  Full body training session.  This style of training mimics athletic competition with the stops and starts, as well as the anaerobic/aerobic training.

3 rounds

30 on / 10 off

Ropes
Plate row
Burpees 
Dips
Ab wheel
Plate Push Press

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

1/26/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an "EMOTM" training session.  Just a few exercises done as quickly and safely as possible.  As always, never sacrifice form for speed.  This type of training session will amp up our conditioning.  Gonna be a chilly one today.. So get a good warmup and get after it!!! 

20 minute EMOTM

3 SCDL
5 Kettlebell jump squats
5 Double swings
3 Bent over rows

3 sets of max pull ups
3 sets of max dips

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

1/25/2022

Warm up today with joint mobility and dynamic movement.  Really get a good sweat going.. It is cold in the the northeast today.  We are going to be training with the Bulgarian Body Bag today.  It is one of my favorite strength and conditioning tools.

Rep range:
30-20-30-20

Spins
Good mornings
Jump squats
Press
Snap downs
Upright Row

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