10/31/2022

Happy Halloween!! Today, it is only fair that we give the El Diablo 666  workout a go.   This workout consists of 6 reps of 6 exercises for 6 rounds.  We will be using the Bulgarian Bag for them.  It is fast and furious but very effective.  Begin with joint mobility, foam roller, and dynamic movement.  Then get after it..

6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics

Snap downs
Over head squats
Good mornings 
Arms throw
Upright rows
BB burpees

It may not look like much, but this will put it on you...

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

10/30/2022

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 squats 
• 5 dips
• 5 ab wheel

rest as needed in between rounds 

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

10/29/2022

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do Bulgarian Bag / kettlebell combo today along with some flexibility work.  Matching movements with different pieces of equipment.  Although the mechanics of the movement are similar, but different small muscles groups are taxed when using the Bulgarian Bag and vice versa with the kettlebell.

For reps or time

snap downs / snatches
doughnut swings / swings
BB cleans / double cleans
spins / halos
good mornings / scdl

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

10/28/2022

Barre Class with Nicole.. This was extremely hard,, Good for me to make my body move in different ways.. 

https://www.youtube.com/watch?v=Y_e85p7MuEw

Namaste.. El Rey and Manny always.. 

10/27/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a power and endurance session using barbells.  It is essential that you keep your form.  Once your form breaks down, you have the potential for injury so be mindful.  Quality over speed...

5 rounds ( Rest 1 minute in between rounds)

15 FitBall or Medicine Ball smashes
20 Band curls
10 Double Kettlebell Dead Cleans (Light/moderate weight)
15 Banded Barbell Rows

3 sets

5 Chin ups
10 Plate shoulder press
10 Plate OH Squat

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

10/26/2022

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the dungeon and do a heavy bag work out.  Just a little something different.  If you don't have access to a heavy bag, then you can shadow box with small hand weights or just shadow box.  It is tougher than you think.

6 rounds 

2 minutes hitting the heavy bag
20 push ups 
15 sit ups
10 squats thrusts
Rest 30-45 seconds

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

10/25/2022

Warm up with joint mobility and dynamic movement.  We are going to do another kitchen sink workout today.  Bulgarian bags, body weight and kettlebells.  Should be a fun full body circuit.
Each station will be done for time.  3 Periods in a AMRAP format.  Each movement will be 5 -10 reps for 6 minutes.

Station 1
BB snap downs
Pull ups
BB spins
BB burpees

Station 2
Kettlebell cleans
Hex bar dead lifts
Kettlebell squats
Kettlebell snatches

Station 3
Tuck jumps
Push ups
Sit outs
Mountain climbers

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