December 28 to January 3, 2010
Monday, Dec. 28, 2009

100 Yard Workout (strength) (Goal is 4 sets or less of each) 

1. Lateral Handstand Walks - Floor / Face Wall / Face Floor or No wall 

2. Pole Climb - 90 Degree Body Row / Rope or Pole Hand over hand or Cliff hanger bar!! 

(Alternate between exercises 1 and 2; when done, continue on to rest of workout) 

3. Jungle Gym Curls – 2 leg curls / 2 leg curls or runners / 2 leg curls or runners

Tuesday, Dec. 29, 2009

7 100s AFAP

100 yard box push > 100 reps battling ropes fast hands > 100 skaters (each way) >

100 yard box push > 100 reps battling ropes sidewinders > 100 skaters (ea. way, no arms) >

100 yard crawling = post total time!!

*fast hands is alternating hands..similar to running form for arms, as fast as you possibly can for reps each arm = 1...not 2:)
*sidewinders are same base position but taking the arms in and out at hip level at the same time or in unison from left to right making the rope make a sidewinder snake type of movement.
if you dont have a battling rope (50 foot rope that is 1.5" thick)
then grab a BIG beach towel and do the same drills for double reps...ever fan yourself off with a beach towel?
well that is the same drill here:) doing it fast kicks your butt!
jon

Wednesday, Dec.30, 2009

200/20/12 x 3 AFAP (strength/power/endurance): MBG record is 6:55!!!!

  1. 200 reps jump rope (100 backwards & 100 forward)
  2. 20 box jumps (stab. 30 hindu squats / strength & power 30” box jumps)
  3. 12 chin ups (stab. 90 degree / str. & pwr. Chin ups or kips)

 

Thursday, Dec.31, 2009 (NEW YEARS EVE)

MMA 2 - 3 Rounds of 5 minutes each (Endur./Str.) GOAL - AMAP reps each exercise, each round!

1 minute of each without rest between each, after all 5, rest 1 minute, then begin next round

  1. Jump Rope - Goal of 100/150/200 reps each round
  2. Sprawls - Goal is 20 or more
  3. Shadow boxing (minimum of 100 punches)
  4. Muay Thai knees (minimum 30 knees)
  5. KB swing - 20/30/40% bw - goal is 20 or more
Rest 1 minute, Repeat for 3 Rounds, then Eischens Yoga beginner sequence cool down

 

Friday, JANUARY 1ST!!! HAPPY NEW YEARS:) 2010!!!!!! Rest & Relax:)

 

Saturday, Jan.2, 2010

Turk Ascend/Descend (As Fast As Possible)

7's Turkish Get Ups each arm (light KB) (move up 1 kb each set) 
100 Total Jump Rope (50's) 
6's TGUs (50% KB) 
200 Total Jump Rope (100's) 
5's TGUs (60% KB) 
300 Total Jump Rope (150's) 
4's TGUs (70% KB) 
400 Total Jump Rope (200's) 
3's TGUs (80% KB) 
500 Total Jump Rope (250's) 
2's TGUs (90% KB) 
600 Total Jump Rope (300's) 
1's TGUs (100% max KB) 
400 Total Jump Rope (200's) 
Last Updated on Tuesday, 29 December 2009 10:04
 
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Testimonials

July 12 - 16, 2012:

Certified Natural Trainer Course @ Monkey Bar Gymnasium • Darwin, Australia

August 9 - 14, 2012:

Certified Natural Trainer Course @ Monkey Bar Gymnasium • Madison, WI

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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