2/28/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some TGUs in circuit form.  Heavy bell, so short reps, mixed with a few other movements to get a full body strength and conditioning blast.  I love the Turkish Get Up because it incorporates every part of your body as well as your mind.  You've gotta concentrate.  Enjoy..

4 rounds

5 TGUs L
5 TGUs R
10 pull ups
100 jump ropes
400m run 

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

2/27/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today strength with a bit of nasty conditioning.  Simple but effective.  Just 10 rounds but today's training session is designed to push you.  If you don't have access to barbells, use dumbbells or double kettlebells.  If you don't have access to an airdyne bike, jump rope, or burpees.  So let's hit it...

5 rounds

5 heavy kettlebell front squats

5 heavy deadlifts

30 second airdyne sprint / easy ride for 20 seconds

60 second airdyne sprint / easy ride for 20 seconds 

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

2/26/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an endurance and HIIT combo training session.  Distance row/run/bike/walk (your choice) mixed in with an Odd-Even EMOTM HIIT style kettlebell / Bulgarian Bag combo.  Make sure you're  good and warmed up, and get after it.

10 Minutes Row/Run/Bike/Walk Max Meters/Miles 

12 Minute EMOTM

Even - 15 BB Snapdowns & 5 BB Front Squats

Odd - 5 Burpees 5 KB Snatch L 5 KB Snatch R

10 Minutes Row/Run/Bike/Walk Max Meters/Mile

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

2/25/2022

Morning yoga with Julia..

https://www.youtube.com/watch?v=OH0TvwOZEk8

Namaste.. El Rey and Manny always.. 

2/24/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell / bodyweight combo.  As with all of our training sessions, make sure that you are focusing on form rather than speed.  Shitty reps = injury and lousy results.  Make sure that you're locked in and get after it..


15 minutes AMRAP 

10 Swing
10 Sit-out 5L/5R
10 Press 5L/5R
10 Split jump 5L/5R
10 Hi-pull / catch / squat
10 Push-up

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

2/23/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell / bodyweight combo.  Multiple reps to work up a sweat and get the heart pumping.  Remember to always focus on form rather than speed.  Speedy reps tend to become lousy reps as you tire.

21-14-7

Snatch L

Push-up

Snatch R

Squat Thrust 

Goblet Squat 

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

2/22/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit 30 by 30 Bulgarian Bag / bodyweight combos.  These types of workouts really simulate "game conditions".  They force you to stop and start, push your pace, and maximize your reps.  As always, focus on quality reps, not quantity of reps.

2 rounds

1 minute of each broken up into 30 second segments

hammer curl / burpee 
BB press  / burpee

spin L /elbow to knees
spin R / flutter kicks

arm throw / air squat
donut swing / air squat

snapdown / mountain climb
cossack squats  / mountain climb

good morning / split jumps
power clean / ladder climbs

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