Wednesday March 10^th

Top of the Minute : 20 minutes total (10 sets each)

1. Front Squats : 30% suitcase style / 50% racked / 70% racked
   
2. Kettlebell Deadlifts : 30 % 1 kb / 75% 2 kb's / 100%

Begin squats at 0 of first minute at your level for 1 rep minimum to 10 reps max, if you can do more than 10 reps move up to the next weight

Begin deadlifts at 0 of second minute at your level for 1 rep minimum to 10 reps max, if you can do more than 10 reps move up to the next weight

20/15/10 as fast as possible of power wheel rollouts & hanging leg raises

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

Tuesday March 9^th

200 / 2000 / 200 : finish as fast as possible and post time in comments

200 One arm kettlebell snatches: Women 12k kb, Men 20k kb

2000 Jump Rope: 1000 forward / 1000 backwards

200 yards Power Wheel Crawls: 200 yard crawl no pw / 200 pw / 200 pw

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

Monday March 8^th

MBG Week 2 of March WOWs

Record your results with this chart: march_week_24.xls

Don't forget to do Eischens Yoga before or after your workouts

Journal ALL workouts, set your goals and improve for when we repeat in week 4!

60 AFSAP (as few sets as possible)

• Atomic Push-Ups (feet in JG or PW) - knees / APU / APU with weighted vest
• KB Bear Crawls: Women 12s / 16-20s / 24s , Men 16s / 24-28s / 32s (maybe bent over rows?)

Do as many reps of each at your level to hit the 60 in as few sets as possible

Alternate the two exercise until done with 60 of each

• 1 leg High Box Step-ups (W, M): 0/ 0s x 18" box / 12s, 20s x 24" box / 20s, 28s x 24" box
  

You will do 30 total each leg

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

Friday March 12^th

FBI Inside : 4 times As Fast As Possible, Post your times!

25 Hindu Push-Ups: Knee Push Ups / Hindu Push-Up / Hindu Push-Ups  - 100 total

25 Chin-Ups: 90 Degree Chins / Assisted Chin-Ups / Chin-Ups or Kip Chin-up - 100 total

25 Box Jumps: Hindu Squats / 24" Box Jumps / 24" Box Jumps - 100 total

250 reps Jump Rope: switch forward and backwards each set - 1000 total

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

Thursday March 11^th

I-GO-U-GO : 20 minutes as many sets as possible!

Shuttle Run : 15 yards down and back

Shuttle Slide : 15 yards down and back

Shuttle Crawl : 15 yards down and back

All 3 = 1 set, then partner does 1 set, keep alternating for amap in 20 minutes!

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

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 - 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

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 body rows at 60-90 degrees / feet on box / no legged

Rope or Pole climb not available - jungle gym 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 ofgreat tucks and leg raises! And best of all it fits in your pocket!

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

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