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December 6th-December 12th

Sunday - December 6th

10 Minutes of Sprints alternating with partner

10 Minutes of Burpees alternating with partner

10 Minutes of Crawl/Crawl/Lateral Slide/Lateral Slide

 

Monday - December 7th - Power/Endurance

50’s of each

Kips & Dips OR Muscle Ups

Stability - Practice kip movement with low bar + box dips for 50 each

Strength - Regular Kips (may us assistance) + hanging dips for 50 each

Power - Muscle Ups (with or without assistance)

**str/pwr level can also do box muscle ups/parallel bar muscle ups: where you lay back into a lever then swing upper body forward and do a dip then repeat.

Muscle Up assistance...yes:) we invented a way to easily assist em!! coming out very soon so stay tuned...maybe even in time for the Holidays:)

 

Lateral Jumps (50)

Stability - Low cable step unders (as low as possible w/good form)

Strength - 24” - 38” jump trying not to pause

Power - 38” or higher with Power Jumper 1 band and NO PAUSING

 

Tuesday - December 8th - Endurance/Power

40 minute one arm snatch test 15/15

Stability - 8k with 6 reps every other 15 seconds

Strength - 8k - 12k with 8 reps every other 15 seconds

Power - 12k - 16k with 8 reps every other 15 seconds

** for all levels if your hand is ripping then switch to kb high pulls or swings

with a kb 1 level higher in resistance.

MBG Instructors Casey Blaso & Jessica Rucker became the 1st women in the country to complete the 40 minute 15/15 snatch test for sets of 8 with the 16k w/o stopping!!!!

 

Wednesday - December 9th - Strength

For the handstands always keep facing the same direction so that you end up going in all four directions, forward, backward, left side, right side in one set.

Hand Stand Walk Arounds

Stability - Inch Worms for 30 yards

Strength - Have partner hold feet, walk around BJJ mat 10 x total

Power - Free handstand walk around BJJ mat 5 x total.

3 sets of 10 - can alternate this with the handstands.

 

Side to Side Pull Ups (S2S pull ups)

Stability - 60-90 Chin Ups

Strength - Assisted Side to Side (1:1, 2:2 3:3....count)

Power - No assistance (same count as Strength level) - Bicycle your legs on this too like the Bartendaz!!:) if you dont know about them YT em, they're bad ass:)

3 sets of 10

 

Box Step Ups (1:1, 2:2, 3:3.....count for all levels)

Stability - 18” with 12k’s

Strength - 24” with 16k’s 20k’s

Power - 24” with 24k’s or higher

3 sets of 10

 

Thursday - December 10th - Endurance/Strength Power level - Endurance/Power

30/300/3000

Stability - 200 yards of crawling and 2000 revolutions

Strength - 300/3000

Power - 100 plyo power wheel jumps and 1000 doubles

 

 

Friday - December 11th - Strength/Endurance

Card Deck

Hearts - Tiger Push Ups OR Scorpion Push Ups: knees / reg / with 10% vest

Diamonds - Body Rows: 60 deg / 90 deg / Box with vest OR Pole Vaulters

Clubs - Hindu Squats: touch floor/with jump/with jump with vest

Spades - Swings: 30%/40%/50% with vest

 

 

Saturday - December 12th - Endurance/Strength

30/30 5x through

Broad Jumps

Burpees

Cable Punches

Resisted Running

Box Step Ups
Last Updated on Monday, 07 December 2009 14:46
 
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July 12 - 16, 2012:

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"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
 
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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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