7/29/2024

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

7/28/2024

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 challenging raining session.

54 + 1 burpees

10 minute LCC&J

Row 10,800 meters 

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

7/27/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do an "EMOTM" (Every Minute On The Minute) Crossfit protocol FIST Style.  The buzzer goes off, you perform the exercises, and then rest.. Until the buzzer goes again. So the quicker you get finished with your set the more rest you get.  Do not sacrifice form for speed... That's how injuries occur.

EMOTM

10 minutes

5 snap downs
15 push ups
5 jump squats

10 minutes

5 BB thruster
20 twisters
5 high pulls

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

7/26/2024

Yoga.. Low back and hamstrings with Adriene..

https://www.youtube.com/watch?v=2xF_teT2_V0

Namaste.. El Rey and Manny always.. 

7/25/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight blast.  Multi-round format of several movements designed to build strength, agility, and endurance.  These training sessions can tend to be the most difficult ones.  Always remain cognizant of your form rather than your speed.  Enjoy..

10 Rounds

5 Burpees
10 SEAL Push-ups
25 Squats
10 Sit-Outs
10 Pull-ups
25 reps of ABs

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

7/24/2024

Warm up with joint mobility and dynamic movement.  Today is a wood chipper.  One long, continuous set with multiple exercises and reps.  Do your best.  If you need a breather, take it. Just keep on going until you finish.  Make sure you have greased the joints and really warmed up first.  Don't skimp on the joint mobility.

1 Round

Row 1600M
20 double thrusters
20 chin ups
Row 500M
20 jump squats 
20 snatches
20 dips
20 double jerks
Row 500M
20 jump squats 
Row 1600M 

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

7/23/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a explosive strength workout.  We will throw a bit of conditioning in too.. Always gotta improve your cardio.. Everyone's favorite, rope climbs, sledge hammer smashes and kettlebells.  Throw those three elements together, and you have a kick ass training session.


6 Rounds

Take rest as needed in between rounds

5 heavy snatch L
5 heavy snatch R
5 heavy lunge L
5 heavy lunge R
5 clap push ups
5 heavy row L
5 heavy row R
1 rope climb

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