6/30/2024

 Rest day.. Take a walk.. Stretch.. Recover a bit ,, 

Cool down.. Have a nice day.. El Rey and Manny always.. 

6/29/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a doubles training session with the tabata time sequence.  4 movements utilizing double kettlebells for 20 seconds of work and 10 seconds of rest for 8 sets. Do them in sequential order i.e. set 1 squats, set 2 double swing, set 3 SCDL, and set 4 jerks.. for 8 rounds.. Total of 32 sets.

Moderate weight.  This is a ton of volume.. 

20 seconds / 10 seconds off for 8 rounds

Double Front squat
Double Jerks
Double Swing
SCDL

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

6/28/2024

 Yoga flow..

https://www.youtube.com/watch?v=wCUI1bwlJqA 

Namaste.. El Rey and Manny always.. 

6/27/2024

Re-post of a crusher.. Warm up with joint mobility and dynamic movement. Strength and endurance are the name of the game this week.  Time to push the pace and really up our strength and conditioning..  Simple kettlebell/push up workout.  Take 3-5 minutes rest in between rounds.  


2 Rounds

10 OH squats L
10 push ups
10 OH squats R
10 sit ups
12 swing L
10 push ups
12 swing R
10 sit ups
14 jerks L
10 push ups
14 jerks R
10 sit ups
16 snatch L
10 push ups
16 snatch R
10 sit ups

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

6/26/2024

 Warmup with joint mobility, dynamic movement, and foam roller.  Today simple endurance training session broken up into 10 minute segments.  Max meters row/run/walk or bike in 10 minutes, max burpees / swings in 10 minutes, and finally max meters of row/run/walk or bike.  It is a test.  When you need a rest during burpee / swing session, walk around, don't stop moving. Just get a decent pace and just keep on moving.

10-10-10

Max Meters

Max Swings / Burpees (you make up the rep sets)

Max Meters 

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

6/25/2024

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a simple workout.  All you need is a jump rope, your own body weight, and a kettlebell... Jumping rope is one of the sneaky hard exercises that really forces your whole body to work.  If you can't jump rope for a sustained period of time, do jumping jacks. Try and do this with as little rest as possible.

5 rounds

1 minute jump rope
20 swings
20 push ups
20 snatches 10L / 10 R
20 jump squats

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

6/24/2024

Today we are going to hit an EMOTM 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. 

*** Every 3rd minute, you have to do 75 battling rope jumping jacks***
So, perform 2 sets of the exercises below, then 1 set of BRJJ.. Repeat the sequence.. If you don't have ropes use light weights or even full water bottles to do JJ.

EMOTM for 21 minutes ( see above) 

5 Double bent over row
3 Double lunge left
3 Double lunge right
5 Double push press

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