FEBRUARY WOW 2010 we're going to do two 2 week cycles of MBG exercises.

FOURTH WOW WEEK

• Keep track of your workouts, Week One and Three match, as do week Two and Four.
• Check out the NOTES on each workout!!
  
• Plan each week to improve some OR ALL of the WOWs sessions...THIS IS HOW WE CONSTANTLY IMPROVE!
• RE-READ EACH WORKOUT!! As each has been slightly modified for the last week!!
  
• Train Hard, Sleep Well, Drinks lots of H20, Eat strong plant foods
• Do your Eischens Yoga poses OR the EY beginner sequence before or after workouts, in the morning or anytime...daily!
• This week you should look at each workout with excitement to beat previous results. Do it and I promise each week you'll feel the difference!!!
• GOOD LUCK!!

Monday: Heavy 5x5 (stability level - 4 x 12 of each exercise, focus on breathing and form)

1. Hand Stand Push Ups - down dog / assisted HSPU or feet on high box / HSPU hands on floor, 6" or 12" boxes
   
2. Weighted Chin ups or pole climb - 90 degree / chin ups / weighted or resisted with c-band over shoulders and then run thru itself on a kettlebell and then the looped part goes over shoulder and back of neck w/kb infront of you.
   
3. Split squat - suitcase with 25% bw / racked with 50-70% bw / racked with 75% or more
4. Deadlift (straight leg) - 25% bw / 50-75% bw / 100% bw (use 4 kbs if needed, 2 in each hand)
   

• alternate 1 & 2 til done, then move to 3 & 4, alternating sets til completed
  

Tuesday: Jump Rope Sprints: Do all of the following and rest 1min. between sets

Wednesday: Heavy 8 x 3 (work ups), stability level do 4 sets of 16 with 1 kb

1. Clean and Press - 1 kb / 2 kb's / 2 kb's
   
2. Hanging Leg Raises 60 in as few sets as possible - seated tucks with hands on floor / HLR knees to elbows / HLR feet to hands
   

• finish 1 first, then move to 2 til done

1. shuttle runs - across floor about 12 yards long
   
2. farmers carry - across floor about 12 yards long
   
3. burpees
4. lateral cone jumps (can use a line or anything else to jump over)
   
5. up/down dogs
   

Friday: Top of the Minute x 16 (endurance, strength, power) Choose between any two the of following from the first 8 exercises and then again from the bottom 6 exercises. Do alternating top of the minute sets of two from the first group x 16 minutes, then rest 5 minutes, then perform the same with the bottom group x 16 minutes. Goal reps here is to do harder work than last week, try to find a load that will challenge you for 8-12 reps on your first set of both exercises, then try to hit those same reps each set.

FORM IS SUPER STRICT, 2 count up (breathing out), 1 second pause at top, 2 count down (breathing in), 1 second pause at bottom, repeat all reps this way. GOAL IS ALL SETS ABOVE 8 REPS MINIMUM, UP TO 12 REPS, IF YOU THINK YOU CAN DO 12+ REPS, MAKE IT HARDER!! GO TO NEXT LEVEL OR ADD MORE RESISTANCE!!

1. push ups - knees / regular / power push up 1-2 bands or with weight vest
   
2. body rows - 60 degrees / 90 degrees / box 90 degrees can add vest
   
3. tiger push ups - knees / tigers / feet on 12" box or add vest
   
4. bent over rows - 30% bodyweight / 50% bw / 70%
5. hindu push ups - knees / hindus / divebombers can add vest
   
6. side to side body rows - 60 degrees / 90 degrees / box 90 degrees (left & right, middle row = 1)
7. alligator push ups - knees / alligators / alligators with PPU or vest
8. alternate bent over rows - 30% / 50% / 70%

rest 5 minutes, keep track of totals, then move on to second group

1. lunges - 20% / 40% / 60% bw
2. power wheel or jungle gym curls
   
3. foot up lunge (left, then right) - on box / on jungle gym / on cable or nothing
4. swings - 30%/40%/50%
5. front squat - suitcase 30% / racked 40% / racked 50%
6. power wheel curls / jungle gym runners / jungle gym runners

keep track of each total, get some water, cool down:)

Saturday: 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)

_{Monkey Bar Gym Natural Functional Fitness Exercise, Bodyweight Training, Full-Body Workout}

Sunday: Rest & Recover Day:)