7/28/2023

Warmup with joint mobility, dynamic movement and foam roller.  Today is simple.  Work to improve as an athlete and a human being.  Do something nice for someone without being found out.. Just a random act of kindness, and if you want hit a quick training session.

53 + 1 burpees

15 minute fitball circuit

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

7/27/2023

Warm up with joint mobility, dynamic movement and foam roller.  Today we are going to run through a simple circuit of 40 seconds on and 20 seconds off for 5 intervals.  We will utilize kettlebells, body weight, and clubbells.  Great triple threat combo workout of strength, endurance, and conditioning.

Round 1

clubbell pull over squats
burpees
ketttlebell presses 
clubbell halos
jump squats

Round 2
kettlebell snatch
mountain climbers
up right row
cleans
clubbell torch press

Repeat 2x

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

7/26/2023

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do the best bang for your buck exercises there is, in my opinion.  It is a full body movement.  It combines strength, technique, and conditioning.  Long cycle clean and jerks.  We are going to do them in a 2-4-6-8 format with just one kettlebell.  Use the appropriate kettlebell.   Remember, you are going to 100 reps per arm.

Single kettlebell

2-4-6-8 reps L/R arm
5 sets

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

7/25/2023

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..

7/24/2023

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. 20 minutes of TGUs broken up into 5 minute segments with a 500 meter row chaser t0 make things interesting.  Throw in some more flexibility movements at the end, and call it a day.

4 Sets of 

5 Minutes of TGUs

500 Meter Row

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

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

7/23/2023

Warm up with joint mobility and dynamic movement and just let that flow into today's workout.  Today we are going to do 5 you love (or don't mind so much) and 5 you hate..  These are all Bulgarian Bag movements today. So write down as many as you can think of, and then pick out 5 and 5.  Once you've decided on your 5 and 5 pair them together and do one exercise you "love" followed by one exercise you "hate".  Focus on improving upon the one you "hate".  Create a mental challenge and push through something that may be physically and mentally difficult.

Hit 10-15 reps of each

Love

Spins

Snap downs

Presses

Hammer Curls

Cossack Squat

Hate

Donut swings

Jump Squats

BB Burpees

Halos

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

7/22/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a clubbell flow.  A series of movements to work the whole body.  This one is sneaky hard and the cumulative effect of all of the volume will slowly creep up on you.  If you don't have a clubbell, you can use a dumbbell or kettlebell.

50 reps (all movements = 1 rep)

Pull over

Squat

Halo L/R

Torch Press

Rotational Torch Press L/R

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