9/30/2022

Fightmaster yoga with Professor Flavio Almeida.. Great class for athletes.. 

https://www.youtube.com/watch?v=ijQZDSy98Jw

Namaste..  El Rey and Manny always.. 

 

9/29/2022

Warm up with joint mobility, dynamic movement and foam roller.  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.  Hit the Rower for a 5K. Throw in some more flexibility movements at the end, and call it a day.

splits, back bridges, head and hand stands, wall walks, and gymnastic movements.

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

9/28/2022

Warmup with joint mobility, dynamic movement, and foam roller...  Today we are going to hit the El Diablo 666 workout.  It consists of 6 exercises of 6 reps each for 6 rounds with no rest.  It is a killer.  So to begin we'll be doing 6 minutes of calisthenics to make sure we are good and ready to get 'er done.

6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics


2 handed swings
Side to Side Kettlebell Push ups
Kettlebell jump squats
Snatch L
Snatch R
Burpee

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

9/27/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit simple, but effective you go / I go training session.  Sorry, Uncle B it's your least favorite exercise, but I'll make it up to you.  Break it up into 10 sets of 10 reps with a burpee chaser.  Full body go, get warm and get 'er done.

You go / I go format

10 Sets of 10 Reps
Double Kettlebell Thrusters with a 3 Burpee chaser after each thruster set

  

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

9/26/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and endurance circuit.  If you don't have equipment, there will be bodyweight substitutes.  Focus on the training.  Work to continue to stay positive and utilize this training  time to maximize your results.

4 Rounds

Row, Run or Bike Max distance in 5 minutes

25 Kettlebell Goblet or Bodyweight Squats

25 SEAL or Regular Push-Ups

25 Kettlebell Swings (No kettlebell? Use a dumbbell or go low tech and use water bottles in a  gym bag)

25 BB Snapdowns (No BB? The motion is very similar to a snatch so utilize your gym bag with water bottles, a medicine ball, plate, or dumbell)

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

9/25/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the road.  Simple.  5k time trial.  Try and run 3.1 miles as fast as you can.  When you have completed the run, keep the clock going.  You have to complete a body weight circuit as well.  For example, if you complete the run in 25 minutes and the body weight movements take you 8 minutes, your time for the workout is 33 minutes.

5k run/row/bike 

100 air squats
100 push ups
50 pull ups

All for time.

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

9/24/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Kettlebell and Bulgarian Bag timed circuit doing as many reps as possible within each interval.  Focus on form and quality reps rather than speed.  The good news is the session is 20 minutes, the bad news is that once you start, there is no rest.. 

30 second intervals for 40 sets (4 full rounds of each movement)

KB Push Press L (Moderate)

KB Push Press R

Alternating KB Cossack Squat L/R (This set is 2 30 second intervals) see link below

https://www.youtube.com/watch?v=QRvo27fvRJ8

Plank

Sit-ups

KB Swing L

KB Swing R

BB Snapdowns

BB Clean and Front Squat

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