• Week of Workouts
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WEDNESDAY (CARD DECK)

Strength 2: Card Deck “The Hardest Bodyweight Card Deck Ever!”

As the name implies this is the HARDEST CARD DECK EVER!! Get a good 5:00 warm-up
and get after it. Make sure to touch head 12” in front of knees on floor on all GHDs.

Press Ups:

• Stability: Hindu Push Ups
• Strength: Dive Bombers
• Power: Wall Press Ups, Assisted/Unassisted

Muscle Ups:

• Stability: JGXT Body Rows
• Strength: JGXT Muscle Ups
• Power: Muscle Ups

Pistols:

• Stability: Deep Sq. to 6” box
• Strength: JGXT Pistol or KBell to counter balance
• Power: Pistol

GHDs:

• Stability: GHDs Hands at sides
• Strength:  Hands across chest
• Power: Hands behind head.
TUESDAY (Sgt. Ryan)

Conditioning 1 - "Sgt. Ryan" (AFAP):

Prison workout: 20 burpees, 20 double jumps, 19 burpees, 19 jump rope doubles, working way down to 1 and doing it  as fast as possible (AFAP). Keep form tight as fatigue sets in during later sets and rember to post times!

NOTE: * if you cannot do jump rope doubles then do 20 step-ups on 12” box. L1R1, L2R2, etc. until 20 done.
MONDAY (HEAVY METAL)
HEAVY METAL!! - 40 reps in as few sets as possible (AFSAP):

Double Cleans (Dead Clean) Into 1A or 2A military press using same weight (push press
if you cannot mp weight). Stability level or anyone who doesn’t want to do kb’s can
replace with cable cleans and cable military presses for double reps!! All members must
focus on PERFECT FORM with these movements. Not 40 reps but 1 rep 40 x’s!

Workout Rules: If you are doing 12-15 reps in one set then go up in weight. If you
cannot do more than 5 reps at next weight then modify the movement and add a
backswing, on presses use your legs.

If the next level is so heavy that you cannot do more than 5 reps in 1 set then modify
to make easier....on cleans use a back swing instead of it being a dead clean...on
presses use legs to make it a push press.

• Women: 8’s to 12’s / 12’s - 16s / 20’s - 24’s
• Men:  12’s to 16’s / 20’s - 28’s / 32’s - 44’s

E.G. double cleans weight 20k’s, then use same weight for one OR two arm(s) military
press 20k(s) do 40 reps of double cleans, 40 reps of MP in AFSAP....alternate exercises
until done. Finisher - 2 sets of PW crawl as far as possible....if over 100 yards then add
a weight vest.
Travel Alternatives Free Online Timer
Alternative Bodyweight Exercises

No Monkey Bar Gym in your Neighborhood? Traveling? No Problem

MBG Travel Workout Substitutions for any Kettlebell, D-ball or Sandbag exercise:

  • We have 3 levels to each exercise, in progressive order: stability / strength / power
  • Not sure which level? Take our MBG Fitness Test!
  • For all cable exercises use our TNT cable, 1 light means 1 light TNT cable, etc.

Cleans - TNT Cable cleans x 1 light cable / 1 heavy / 2 light to medium

Snatches - cable full extension x 1 light / 1 heavy / 2 light to 2 medium

Swings - cable full extension x 1 light / broad jump x 1 Portable Power Jumper (PJ) / 2 Power Jumper cables
For strength and power levels do 2/1/0 drills with the Power Jumper x 5-10 jumps across floor. After doing this drill with the rim jumps 2 x week for 8-12 weeks you will improve your jumping by about 8 to 12 inches!

Presses - cable press x 1 TNT cable / x 2 TNT cables / x 3 TNT cables OR bodyweight press - down dog push up / high box down dog / handstand push up

Back Presses - push ups x knees / regular push up / power push up (ppu)

Renegade Rows - Jungle Gym XT body rows at 60-90 degrees / feet on box / no legged

Rope or Pole climb not available - Jungle Gym XT chin ups x 60-90 degree assisted / jump chin ups / chin ups. In your hotel room also try out the power up chin up...awesome for chin ups and all sorts of great tucks and leg raises! And best of all it fits in your pocket!

Power Wheel - substitute with the Jungle Gym XT for all. Power Wheel pike ups, knees to elbows, even crawling forward and backwards can all be done with the Jungle Gym XT. Flip over and instead of Power Wheel leg curls do Jungle Gym XT leg curls.

Lunges and Squats - TNT Cables front squats x 1 cable / 2 cables / 3 cables OR - add speed with Power Jumper jumps to the rim for strength and power levels. Do our #1 Jump Training drill, the 2/1/0 workout! Set one x 2 PJ bands x 10, set two x 1 PJ band x 10, set three x no resistance x 10 to rim. By this time you should feel like you're jumping out of the gym!

If we did not mention an alternative, tell us and we'll put it up on this page for you and everyone else.

Sincerely,

Jon Hinds

Last Updated on Thursday, 12 May 2011 19:19
 
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