4/30/2023

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a bodyweight chipper.  Each exercise will be performed 30-20-10 reps.  So tons of volume today.  Don't worry, no burpees ;-).. This is a fast efficient way to get a ton of work completed in short amount of time.  Pick 5-6 movements and get after it.  As always, never sacrifice form for speed.  If you need to stop and take a break, do so..

Down then Up... 

30-20-10
10-20-30


Mountain Climbers
Push-ups 
Curtsy Lunge  
Russian Twists 
Crunches
Shoulder Taps

Extra : Row, Run, or Bike for meters, miles or time..  

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

4/29/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT it.  40 seconds of work, and 20 seconds of rest.  Keeping the conditioning theme going to keep burning fat and increasing metabolic efficiency.  So get after it.

3 Rounds

40 seconds on / 20 seconds off

Period 1

hand to hand swings
figure 8/ static hold
goblet squat
clean and jerk L
clean and jerk R

Period 2

row L/R
halo L/R
snatch L
snatch R
jump squat

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

4/28/2023

Yoga with Adriene.. Tired legs.. 

Namaste.. El Rey and Manny always.. 

4/27/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a single kettlebell training session. All you need is a single kettlebell.  2 minutes of work broken down into 30 second intervals with 30 seconds rest to follow.  Get your timer set and get after it.

2 Minutes on / 30 seconds off
Each interval is 30 seconds

Set 1
Hand to Hand Bent Over Row
Single Arm Dead Clean

Set 2
Hi-Pull
Front Squat

Set 3
Alternating Dead Snatch / Press Combo
Close Grip Push-Ups

Set 4
Put it all together for a massive flow.. All singles

Hand to Hand Row / Single Arm Dead Clean / Hi-Pull / Front Squat / Dead Snatch / Press / Push-up Flow for 3 minutes.

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

4/26/2023

Today we are going to hit an EMOT2M training session.  But first, as always, warmup with joint mobility, dynamic movement, and foam roller.  This is a simple and effective session, with a twist. 

2 minutes to perform below.  12 round total rounds.. finish ahead of the timer.. rest.. The twist is round 3, round 9, and round 12 are max burpees. (no rest).

5 SCDL 

5 BB Snap Downs (Heavy BB) 

5 BB Jump Squat 

5 Double KB push press

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

4/25/2023

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.. 

4/24/2024

Warm up with joint mobility and dynamic movement.  All body weight today simple but effective.  Need to start the week off after very tough week on the body last week.  This a great training session, and one of those sneaky hard ones.  Get after it.. 

20 jumping jacks
20 push ups
20 flutter kicks
20 jump squats
20 sit outs

5 rounds no rest..

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