December 14 to 20, 2009

Monday - 12.14.09

Power & Strength (As Heavy As Possible w/form)

  • PP/Jerks - 4x6
  • Pull Ups - 4x8: 90/Kips to sternum/Kips + vest
    • alternate two til done with 4 sets each
  • Side Lunge - 4x6 (touch fingers/8's-16's/20's-24's)
    • alternate legs til done with 4 sets each


Tuesday - 12.15.2009

4 x AFAP Endurance

  • Box Push 60 yards
  • Swings 30 reps (w - 16k, m - 24k)
  • Fast Hands/Figure 8's/Side winders 90 reps (if you dont have a rope use a huge beach towel instead...it kicks your butt:)
  • Fast Feet on 12" box 120 reps (alternate as fast as possible left/right feet on 12" box)
    • Post Total Time and challenge others on FB!!


Wednesday - 12.16.09

40's in As Few Sets Possible (Strength)

  • Power Push Ups (S2S's): 1/2 seys/ 50%/100% PPU3
  • Renegade Rows: 50%/75%/100%
  • Foot Ups Lunge: with box/JG/PJ (no weight)
    • alternate push ups and rows til done, then alt legs til done.


Thursday - 12.17.09

30/30 x 30 minutes (Speed)

  • Jump Rope: Goals per set -  70/90/100
  • Med Ball Slams or Sledge Hammer: Goals per set - 20/20/25
    • alternate two each 30 seconds work set, hit goals, rest 30, do other x 30 min


Friday - 12.18.09

Last One Standing (Metabolic)

15/15 x Until one is standing!!:) See how long you can go!

Instructions: Go from #1 x 15 sec x 8 reps, rest 15, #2 x 15 sec x 8 reps, rest 15 sec, to #3 x 15 sec x 8 reps, rest 15 sec, to #4 x 15 sec x 8 reps this is one series hitting 32 total reps, as long as you hit 32 reps each series you continue to go until you cannot hit 32 anymore....until the last one is standing!!! See how long you can go! Post it on FB and see how you did against the rest of the MBG'ers across the country! If you can do all in sets of 9 or 10 that is awesome!!

  1. Knee/Hindu/Hindu - 8 reps (touch chest to floor, then extend arms to full)
  2. Body Row - 8 reps 60/90/90 (touch thumbs to ribs)
  3. Tuck Jumps - 8 reps (touch knees to chest, then touch fingers to floor each rep)
  4. Double Snatch - 8 reps:
    • Women - cable full extension/12k's/16k's
    • Men - cable full extension/16k's/20k's

Once knocked out...Wall sit OR hold incline plane x 15/15 if you don't hit the 8 reps each set for a total of 32 reps 'til the last person is standing!

Saturday - 12.19.09

Obstacle Course x 30 minutes (amap x thru)

10 yards across floor with each one:

  • 5 cones in zig zag pattern 4 yards apart - do lateral slides >>>
  • then do 20 russian MB twists >>>
  • frog jump across floor >>> d-ball racked across floor >>>
  • log jumps x 20 >>> d-ball overhead carry across floor  >>> mountain climbers x 30
  • crawl across floor >>> abc ladder back across floor >>> run back to start & repeat!


Sunday - 12.20.09 (REST DAY or same as above)
Last Updated on Monday, 14 December 2009 11:13
 
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Testimonials

February 23rd - 28th, 2012:

Certified Natural Trainer Course @ Thousand Oaks, CA

Testimonials
"The increase in my muscle definition has also been surprising and has not gone unnoticed by my friends and co-workers. I feel lighter, leaner and more fit than I have at any other point in my life. And it’s only been three months!" - Jacque Reese
 
"MBG has given me not just my life back, but the inert desire to try harder, faster, and feel like an animal…fit to my environment." - William (Double Day) del Moral
 
"I learned so much in such a short amount of time. Being at the MBG has reignited a fire under my butt to train even harder" - Chris Atkins
 
"In the two years I’ve been at MBG I am leaner, stronger, with better blood flow and breathing than ever in my life. These things help me to be a better cyclist." - Jennifer Munger
 
Monkey Bar Gym Experience: "Your spine is the healthiest I have ever seen in anyone except for a yoga teacher I treat." Consuelo Sanudo "The Monkey Bar is unique. For every exercise there is somewhere to start for the complete beginner and somewhere to go for even advanced athletes.   There is a refreshing variety in the types and intensity of exercises, but they are designed for optimal results. The classes are motivating without being competitive.  Instruction is consistently excellent. Class participants frequently partner with someone: getting motivation , encouragement, and constructive coaching on form. The approach is well designed and well integrated. In the end, you get out of it what you put into it.   Believe me, you will work harder in these classes than you ever would on your own.  The results are worth it. I’ve been coming to the MGJ 3-5 days/week since 2003 and the core group of, let’s say, “more experienced people”, hardly misses a day.  Why?  Besides the fact that starting over is hell, we are old enough to know high quality and value it, and wise enough to realize that in the end you are only the sum of your good habits.  Going to the MBG is really a lot of good habits:  exercise, diet, discipline, helping others, making new friends.  The whole is more than the sum of the parts.  And that’s the kind of leverage you need if you’re trying to turn back the clock." Jeff Ford "When I started the workouts in late Jan, I had recently gone to have myself checked out to see what was causing my lower back pains. "Doc", after checking me out, told me my hips wee misaligned. I asked him what I could do to fix it myself. He said it'll take a long time to fix, but stretching is a start. About a week later, a friend, who is a professional golfer, told me about monkey bar gym. He said he had heard nothing but good things about it and that I should try it out. Being a 34 year old former two sport collegiete athlete I hadn't really worked out steady for many years. I was at 226 during the time i started doing the daily workouts. At first I didn't workout everyday, for some reason or another. however, now that 4 months has past, and I'm doing the workouts on average 4-5 times a week, my hips have realigned themselves and the lower back pains have gone away. I went to visit "Doc" again to check the alignment of my hips again. He was amazed. He looked almost confused. He asked what I have been doing? I told him I was stretching and doing a functional workout program. He said whatever it is I've been doing has worked and he's very impressed with the results. I now weigh anywhere from 205-210. My energy throughout the day has increased greatly. I no longer need an energy drink in the middle of the day to get me by. I recommend anyone that is looking for that quick, non-redundant, low risk and high reward workout to look no further. You've found it here at monkey bar gym." Thanks Monkey Bar Gym Rusty Rushing   Certified Natural Training Courses: Thanks for everything the past several days. The intensive course was an excellent learning experience for me. I am amazed at the comprehensive system you have developed for optimal health and vitality…its like six sigma for health, it gets to the root cause…this system should be taught in our schools and universities in this country because it contains the foundation for optimal physical well being. Understanding this foundation is the key to sustainable health care in this country. Kudos to you…your vision and passion shows in your enthusiasm for what you do and I can see that shine through with the team at MBG! Jeff Simon - CNT level 2 (April 2010 Intensive course)
 
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