MBG Workouts

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.

SATURDAY (Instructor's/Your Choice)

Saturday - Instructor's/Your Choice

AMAP rounds in 20 minutes:

  • 20 reps of d-ball 20lb women / d-ball 30lb men slams,
  • 20 sit outs,
  • 20 x 24” box jumps or 20 x full squats to 6” box,
  • 20 doubles jump rope OR 100 reps JR.
Count total rounds plus exercises and reps completed at 20 minute mark. E.G. 5 rounds
plus 18 reps of d-ball slam (30lb). So this way you have a goal to improve upon each
week!!

FRIDAY (AFAP)

Friday - 100 As Fast As Possible (afap):

Sets of 10 kb clean and press count, goal is 10 sets of x 10 reps in under 10 minutes. Once this is attained then move up to the next size bells. GOAL is to lower total time each week that it takes you to do the 10 sets of 10 reps

Power Wheel partner 500: GOAL is UNDER 10 MINUTES. Power Wheel Crawl as far as possible. Once they stop then the partner goes, they’ll alternate going until together they hit 500 yards crawled.

THURSDAY (Instructor's/Your Choice)

Thursday - Instructor's/Your Choice

--NOTE: Substitute 2 x weighted windmills for Turkish Get Ups (TGU’s) every other week if you want as a Monkey Wrench--

Stability Level
Double weight (2x’s) in bottom hand
Strength Level 
2 x in top hand
Power Level
2 x in both bottom and top hands!!

6-1 TGU’s
Men: 24k x 6s, 28k x 5s, 32k x 4s, 36k x 3s, 40k x 2s, 44k x 1s
Women: 12k x 6s, 16k x 5s, 20k x 4s, 24k x 3s, 28k x 2s, 32k x 1s

Do 150 Jump Rope reps forward and backwards in between each set of TGU’s...so it’s TGU > 150s > TGU > 150s etc until done.

* Quick Note: If a person cannot move up in weight then they stay at their current weight and reps of last set. So you literally could do 6 sets of 6s on each side with the 24k for men.
Goal is to finish with the final heaviest load and reps as fast as possible AFAP!!:) Keep Times!

 

WEDNESDAY (J Rock)

Wednesday J Rock 3 x 20 or more reps:


WARM UP - include lots of hand balancing 1-2 arm handstand holds and skin the
cat moves on rings and jgxt with feet on floor, practice combo movements like
various types of assisted muscle ups on the bxt (like how many different ones
can you do?), around the worlds, jgxt floor kips, do beat reps for various push
ups and pull ups.

J Rock Workout

2-3 moves digressing in difficulty....start with hardest and do amap reps,
rest 10-15 seconds then do the second exercise, etc until finishing all 3
exercises.  E.G. HS walk x 10 yards rest 10-15 seconds then 11 plyo push
ups rest 10-15 seconds then 3’s typewriters = 24 total reps. Next week
the goal is to improve my total reps to more than 24....like 30 reps.

Upper Body Pushing
Stability Level
Down dog push ups to Hindu push ups
Strength Level
Down dog push ups off 24” box to Dive bombers to Typewriters
Power Level
Handstand (HS) walking to 12” box plyo push ups to Typewriters

Upper Body Pulling

Stability Level
Chin up hold at 90 deg elbow  to 90 deg chin up to 60 deg chin up
Strength Level
Resisted c-band chin ups to chin ups to assisted chin up  
Power Level

Resisted chin ups to chin ups to kips
Keep track of reps of each, say 12 + 8  + 10 = 30 total reps....Goal next week might be 34 total reps for pulling. Repeat this for 3 rounds total while keeping rep counts for each and totaling up all reps for entire workout too!! Generally when you get above 15 reps of one add more resistance to it....like on kips use a c-band or vest to resist it!

*Quick Note from Jon: Some exercises I’ll improve, some I’ll stay the same for that week. Goal is to improve TOTAL each week! After the pushing set, rest a minute or two, or for partner to do his 4 in a row of pushing, then its your time to do 4 in a row of pulling.

BUYOUT: Leg Ladders - Box Jumps Groups of 3 for 3 Rounds
Groups of 3: Person A does 1 rep, then B does 1 rep, then C does 1 rep, then person
A does 2 reps, then B does 2 reps then C does 2 reps and so on until each person has
done 5 total reps. Take a 2 min rest in between each round.


Stability Level
Power Jumper Hindu Squats
Strength Level
24” box
Power Level
36” box

TUESDAY (Instructors/Your Choice)

Tuesday - Instructors/Your Choice

(BJJ Workout) 10 exercises for as many laps or
times across the floor as possible:

  • High knees
  • Lunges forward to Lunges backward
  • Crawling forward to Crawling backward
  • Forward Rolls to Backward Rolls
  • Swimmers
  • Army Crawls
  • Sit Outs
  • Shrimping
  • Broad Jump Burpees
  • Cartwheels


BUYOUT: Core 20/15/10/5 of each
Dragonfly sit ups to Touch Downs to KB Levers

If Dragonfly Sit Ups and KB Levers are too difficult for someone or there’s not enough
equipment then do regular sit ups; touchdowns and tucks or V-Ups

MONDAY (AMAP)

Monday - 4 sets of As Many As Possible (4 x AMAP) at your level workout -

  • Stability Level Goal Numbers 4 sets of 15 reps (4 x 15)
  • Strength Level Goal Numbers 4 sets of 8 reps (4 x 8)
  • Power Level Goal Numbers 4 sets of 8 reps (4 x 8)
The overall goal is to match the previous sets numbers. When the goal number cannot be
reached then the set is done.

JGXT Slide thru’s using 12” height boxes or with Jungle Gym XT (JGXT) 12” off ground and Power Wheel (PW)

  • Stability Level hands on 12” boxes and no pw/
  • Strength Level JGXT at 12” using no pw/
  • Power Level using jgxt and pw and if need be add a weight vest

Climb (cliffhanger or rope)

  • Stability Level 90 deg rope chin /
  • Strength Level 4 x 4 cliff crawls or rope climb with legs /
  • Power Level 4 x 4 cliff crawl or rope without legs > vest

OR

Alternate KB Back Presses

  • Stability Level using 8k’s-12k’s for women and 12k’s-16k’s for men/
  • Strength Level using 16k’s-20k’s for women and 20k’s-24k’s for men/
  • Power Level using 24k’s-28k’s for women and 28k’s-44k’s for men


KB Renegade Rows

  • Stability Level does Bent Over Row using 12s - 16’s
  • Strength Level using 20’s - 28’s
  • Power Level using 28’s - 44’s
Quick Note: Alternate between the two exercises until done with all 4 sets.
GOAL is to move up each week from e.g. 4 x 5 > 4 x 6 > 4 x 7 > 4 x 8 > 4 x 4 at
higher level of that exercise.

THEN...

2/1/0 Broad Jumps - 3 x 15 cable full extensions 1 cable > 2 cables / 3 x 12 bodyweight until jumping height + / 2/1/0 x 8 jumps each with power jumper resistance (Goal is to improve total distance at each level each week) E.G. 8 jumps for 22 yards at 2 green PJ bands, then 24 yards at 1 green PJ band, then 26 yards with zero resistance.

BUYOUT: 50 foot up lunges
Goal is to do it in 1 set of 50 each leg.....IF you get 50s then next week add slight jump or weight vest. start with weaker leg and match that number on the stronger leg IF you can.

Get all the equipment used in today's workout at the Monkey Bar Store

SATURDAY (Instructor's/Your Choice)

Saturday - Instructor's/Your Choice

AMAP rounds in 20 minutes:

  • 20 reps of d-ball 20lb women / d-ball 30lb men slams,
  • 20 sit outs,
  • 20 x 24” box jumps or 20 x full squats to 6” box,
  • 20 doubles jump rope OR 100 reps JR.
Count total rounds plus exercises and reps completed at 20 minute mark. E.G. 5 rounds
plus 18 reps of d-ball slam (30lb). So this way you have a goal to improve upon each
week!!

FRIDAY (AFAP)

Friday - 100 As Fast As Possible (afap):

Sets of 10 kb clean and press count, goal is 10 sets of x 10 reps in under 10 minutes. Once this is attained then move up to the next size bells. GOAL is to lower total time each week that it takes you to do the 10 sets of 10 reps

Power Wheel partner 500: GOAL is UNDER 10 MINUTES. Power Wheel Crawl as far as possible. Once they stop then the partner goes, they’ll alternate going until together they hit 500 yards crawled.

THURSDAY (Instructor's/Your Choice)

Thursday - Instructor's/Your Choice

--NOTE: Substitute 2 x weighted windmills for Turkish Get Ups (TGU’s) every other week if you want as a Monkey Wrench--

Stability Level
Double weight (2x’s) in bottom hand
Strength Level 
2 x in top hand
Power Level
2 x in both bottom and top hands!!

6-1 TGU’s
Men: 24k x 6s, 28k x 5s, 32k x 4s, 36k x 3s, 40k x 2s, 44k x 1s
Women: 12k x 6s, 16k x 5s, 20k x 4s, 24k x 3s, 28k x 2s, 32k x 1s

Do 150 Jump Rope reps forward and backwards in between each set of TGU’s...so it’s TGU > 150s > TGU > 150s etc until done.

* Quick Note: If a person cannot move up in weight then they stay at their current weight and reps of last set. So you literally could do 6 sets of 6s on each side with the 24k for men.
Goal is to finish with the final heaviest load and reps as fast as possible AFAP!!:) Keep Times!

 

WEDNESDAY (J Rock)

Wednesday J Rock 3 x 20 or more reps:


WARM UP - include lots of hand balancing 1-2 arm handstand holds and skin the
cat moves on rings and jgxt with feet on floor, practice combo movements like
various types of assisted muscle ups on the bxt (like how many different ones
can you do?), around the worlds, jgxt floor kips, do beat reps for various push
ups and pull ups.

J Rock Workout

2-3 moves digressing in difficulty....start with hardest and do amap reps,
rest 10-15 seconds then do the second exercise, etc until finishing all 3
exercises.  E.G. HS walk x 10 yards rest 10-15 seconds then 11 plyo push
ups rest 10-15 seconds then 3’s typewriters = 24 total reps. Next week
the goal is to improve my total reps to more than 24....like 30 reps.

Upper Body Pushing
Stability Level
Down dog push ups to Hindu push ups
Strength Level
Down dog push ups off 24” box to Dive bombers to Typewriters
Power Level
Handstand (HS) walking to 12” box plyo push ups to Typewriters

Upper Body Pulling

Stability Level
Chin up hold at 90 deg elbow  to 90 deg chin up to 60 deg chin up
Strength Level
Resisted c-band chin ups to chin ups to assisted chin up  
Power Level

Resisted chin ups to chin ups to kips
Keep track of reps of each, say 12 + 8  + 10 = 30 total reps....Goal next week might be 34 total reps for pulling. Repeat this for 3 rounds total while keeping rep counts for each and totaling up all reps for entire workout too!! Generally when you get above 15 reps of one add more resistance to it....like on kips use a c-band or vest to resist it!

*Quick Note from Jon: Some exercises I’ll improve, some I’ll stay the same for that week. Goal is to improve TOTAL each week! After the pushing set, rest a minute or two, or for partner to do his 4 in a row of pushing, then its your time to do 4 in a row of pulling.

BUYOUT: Leg Ladders - Box Jumps Groups of 3 for 3 Rounds
Groups of 3: Person A does 1 rep, then B does 1 rep, then C does 1 rep, then person
A does 2 reps, then B does 2 reps then C does 2 reps and so on until each person has
done 5 total reps. Take a 2 min rest in between each round.


Stability Level
Power Jumper Hindu Squats
Strength Level
24” box
Power Level
36” box

TUESDAY (Instructors/Your Choice)

Tuesday - Instructors/Your Choice

(BJJ Workout) 10 exercises for as many laps or
times across the floor as possible:

  • High knees
  • Lunges forward to Lunges backward
  • Crawling forward to Crawling backward
  • Forward Rolls to Backward Rolls
  • Swimmers
  • Army Crawls
  • Sit Outs
  • Shrimping
  • Broad Jump Burpees
  • Cartwheels


BUYOUT: Core 20/15/10/5 of each
Dragonfly sit ups to Touch Downs to KB Levers

If Dragonfly Sit Ups and KB Levers are too difficult for someone or there’s not enough
equipment then do regular sit ups; touchdowns and tucks or V-Ups

MONDAY (AMAP)

Monday - 4 sets of As Many As Possible (4 x AMAP) at your level workout -

  • Stability Level Goal Numbers 4 sets of 15 reps (4 x 15)
  • Strength Level Goal Numbers 4 sets of 8 reps (4 x 8)
  • Power Level Goal Numbers 4 sets of 8 reps (4 x 8)
The overall goal is to match the previous sets numbers. When the goal number cannot be
reached then the set is done.

JGXT Slide thru’s using 12” height boxes or with Jungle Gym XT (JGXT) 12” off ground and Power Wheel (PW)

  • Stability Level hands on 12” boxes and no pw/
  • Strength Level JGXT at 12” using no pw/
  • Power Level using jgxt and pw and if need be add a weight vest

Climb (cliffhanger or rope)

  • Stability Level 90 deg rope chin /
  • Strength Level 4 x 4 cliff crawls or rope climb with legs /
  • Power Level 4 x 4 cliff crawl or rope without legs > vest

OR

Alternate KB Back Presses

  • Stability Level using 8k’s-12k’s for women and 12k’s-16k’s for men/
  • Strength Level using 16k’s-20k’s for women and 20k’s-24k’s for men/
  • Power Level using 24k’s-28k’s for women and 28k’s-44k’s for men


KB Renegade Rows

  • Stability Level does Bent Over Row using 12s - 16’s
  • Strength Level using 20’s - 28’s
  • Power Level using 28’s - 44’s
Quick Note: Alternate between the two exercises until done with all 4 sets.
GOAL is to move up each week from e.g. 4 x 5 > 4 x 6 > 4 x 7 > 4 x 8 > 4 x 4 at
higher level of that exercise.

THEN...

2/1/0 Broad Jumps - 3 x 15 cable full extensions 1 cable > 2 cables / 3 x 12 bodyweight until jumping height + / 2/1/0 x 8 jumps each with power jumper resistance (Goal is to improve total distance at each level each week) E.G. 8 jumps for 22 yards at 2 green PJ bands, then 24 yards at 1 green PJ band, then 26 yards with zero resistance.

BUYOUT: 50 foot up lunges
Goal is to do it in 1 set of 50 each leg.....IF you get 50s then next week add slight jump or weight vest. start with weaker leg and match that number on the stronger leg IF you can.

Get all the equipment used in today's workout at the Monkey Bar Store

SATURDAY (Instructor's/Your Choice)

Saturday - Instructor's/Your Choice

AMAP rounds in 20 minutes:

  • 20 reps of d-ball 20lb women / d-ball 30lb men slams,
  • 20 sit outs,
  • 20 x 24” box jumps or 20 x full squats to 6” box,
  • 20 doubles jump rope OR 100 reps JR.
Count total rounds plus exercises and reps completed at 20 minute mark. E.G. 5 rounds
plus 18 reps of d-ball slam (30lb). So this way you have a goal to improve upon each
week!!

FRIDAY (AFAP)

Friday - 100 As Fast As Possible (afap):

Sets of 10 kb clean and press count, goal is 10 sets of x 10 reps in under 10 minutes. Once this is attained then move up to the next size bells. GOAL is to lower total time each week that it takes you to do the 10 sets of 10 reps

Power Wheel partner 500: GOAL is UNDER 10 MINUTES. Power Wheel Crawl as far as possible. Once they stop then the partner goes, they’ll alternate going until together they hit 500 yards crawled.

THURSDAY (Instructor's/Your Choice)

Thursday - Instructor's/Your Choice

--NOTE: Substitute 2 x weighted windmills for Turkish Get Ups (TGU’s) every other week if you want as a Monkey Wrench--

Stability Level
Double weight (2x’s) in bottom hand
Strength Level 
2 x in top hand
Power Level
2 x in both bottom and top hands!!

6-1 TGU’s
Men: 24k x 6s, 28k x 5s, 32k x 4s, 36k x 3s, 40k x 2s, 44k x 1s
Women: 12k x 6s, 16k x 5s, 20k x 4s, 24k x 3s, 28k x 2s, 32k x 1s

Do 150 Jump Rope reps forward and backwards in between each set of TGU’s...so it’s TGU > 150s > TGU > 150s etc until done.

* Quick Note: If a person cannot move up in weight then they stay at their current weight and reps of last set. So you literally could do 6 sets of 6s on each side with the 24k for men.
Goal is to finish with the final heaviest load and reps as fast as possible AFAP!!:) Keep Times!

 

WEDNESDAY (J Rock)

Wednesday J Rock 3 x 20 or more reps:


WARM UP - include lots of hand balancing 1-2 arm handstand holds and skin the
cat moves on rings and jgxt with feet on floor, practice combo movements like
various types of assisted muscle ups on the bxt (like how many different ones
can you do?), around the worlds, jgxt floor kips, do beat reps for various push
ups and pull ups.

J Rock Workout

2-3 moves digressing in difficulty....start with hardest and do amap reps,
rest 10-15 seconds then do the second exercise, etc until finishing all 3
exercises.  E.G. HS walk x 10 yards rest 10-15 seconds then 11 plyo push
ups rest 10-15 seconds then 3’s typewriters = 24 total reps. Next week
the goal is to improve my total reps to more than 24....like 30 reps.

Upper Body Pushing
Stability Level
Down dog push ups to Hindu push ups
Strength Level
Down dog push ups off 24” box to Dive bombers to Typewriters
Power Level
Handstand (HS) walking to 12” box plyo push ups to Typewriters

Upper Body Pulling

Stability Level
Chin up hold at 90 deg elbow  to 90 deg chin up to 60 deg chin up
Strength Level
Resisted c-band chin ups to chin ups to assisted chin up  
Power Level

Resisted chin ups to chin ups to kips
Keep track of reps of each, say 12 + 8  + 10 = 30 total reps....Goal next week might be 34 total reps for pulling. Repeat this for 3 rounds total while keeping rep counts for each and totaling up all reps for entire workout too!! Generally when you get above 15 reps of one add more resistance to it....like on kips use a c-band or vest to resist it!

*Quick Note from Jon: Some exercises I’ll improve, some I’ll stay the same for that week. Goal is to improve TOTAL each week! After the pushing set, rest a minute or two, or for partner to do his 4 in a row of pushing, then its your time to do 4 in a row of pulling.

BUYOUT: Leg Ladders - Box Jumps Groups of 3 for 3 Rounds
Groups of 3: Person A does 1 rep, then B does 1 rep, then C does 1 rep, then person
A does 2 reps, then B does 2 reps then C does 2 reps and so on until each person has
done 5 total reps. Take a 2 min rest in between each round.


Stability Level
Power Jumper Hindu Squats
Strength Level
24” box
Power Level
36” box

TUESDAY (Instructors/Your Choice)

Tuesday - Instructors/Your Choice

(BJJ Workout) 10 exercises for as many laps or
times across the floor as possible:

  • High knees
  • Lunges forward to Lunges backward
  • Crawling forward to Crawling backward
  • Forward Rolls to Backward Rolls
  • Swimmers
  • Army Crawls
  • Sit Outs
  • Shrimping
  • Broad Jump Burpees
  • Cartwheels


BUYOUT: Core 20/15/10/5 of each
Dragonfly sit ups to Touch Downs to KB Levers

If Dragonfly Sit Ups and KB Levers are too difficult for someone or there’s not enough
equipment then do regular sit ups; touchdowns and tucks or V-Ups

MONDAY (AMAP)

Monday - 4 sets of As Many As Possible (4 x AMAP) at your level workout -

  • Stability Level Goal Numbers 4 sets of 15 reps (4 x 15)
  • Strength Level Goal Numbers 4 sets of 8 reps (4 x 8)
  • Power Level Goal Numbers 4 sets of 8 reps (4 x 8)
The overall goal is to match the previous sets numbers. When the goal number cannot be
reached then the set is done.

JGXT Slide thru’s using 12” height boxes or with Jungle Gym XT (JGXT) 12” off ground and Power Wheel (PW)

  • Stability Level hands on 12” boxes and no pw/
  • Strength Level JGXT at 12” using no pw/
  • Power Level using jgxt and pw and if need be add a weight vest

Climb (cliffhanger or rope)

  • Stability Level 90 deg rope chin /
  • Strength Level 4 x 4 cliff crawls or rope climb with legs /
  • Power Level 4 x 4 cliff crawl or rope without legs > vest

OR

Alternate KB Back Presses

  • Stability Level using 8k’s-12k’s for women and 12k’s-16k’s for men/
  • Strength Level using 16k’s-20k’s for women and 20k’s-24k’s for men/
  • Power Level using 24k’s-28k’s for women and 28k’s-44k’s for men


KB Renegade Rows

  • Stability Level does Bent Over Row using 12s - 16’s
  • Strength Level using 20’s - 28’s
  • Power Level using 28’s - 44’s
Quick Note: Alternate between the two exercises until done with all 4 sets.
GOAL is to move up each week from e.g. 4 x 5 > 4 x 6 > 4 x 7 > 4 x 8 > 4 x 4 at
higher level of that exercise.

THEN...

2/1/0 Broad Jumps - 3 x 15 cable full extensions 1 cable > 2 cables / 3 x 12 bodyweight until jumping height + / 2/1/0 x 8 jumps each with power jumper resistance (Goal is to improve total distance at each level each week) E.G. 8 jumps for 22 yards at 2 green PJ bands, then 24 yards at 1 green PJ band, then 26 yards with zero resistance.

BUYOUT: 50 foot up lunges
Goal is to do it in 1 set of 50 each leg.....IF you get 50s then next week add slight jump or weight vest. start with weaker leg and match that number on the stronger leg IF you can.

Get all the equipment used in today's workout at the Monkey Bar Store

SATURDAY (Instructor's/Your Choice)

Saturday - Instructor's/Your Choice

AMAP rounds in 20 minutes:

  • 20 reps of d-ball 20lb women / d-ball 30lb men slams,
  • 20 sit outs,
  • 20 x 24” box jumps or 20 x full squats to 6” box,
  • 20 doubles jump rope OR 100 reps JR.
Count total rounds plus exercises and reps completed at 20 minute mark. E.G. 5 rounds
plus 18 reps of d-ball slam (30lb). So this way you have a goal to improve upon each
week!!

FRIDAY (AFAP)

Friday - 100 As Fast As Possible (afap):

Sets of 10 kb clean and press count, goal is 10 sets of x 10 reps in under 10 minutes. Once this is attained then move up to the next size bells. GOAL is to lower total time each week that it takes you to do the 10 sets of 10 reps

Power Wheel partner 500: GOAL is UNDER 10 MINUTES. Power Wheel Crawl as far as possible. Once they stop then the partner goes, they’ll alternate going until together they hit 500 yards crawled.

THURSDAY (Instructor's/Your Choice)

Thursday - Instructor's/Your Choice

--NOTE: Substitute 2 x weighted windmills for Turkish Get Ups (TGU’s) every other week if you want as a Monkey Wrench--

Stability Level
Double weight (2x’s) in bottom hand
Strength Level 
2 x in top hand
Power Level
2 x in both bottom and top hands!!

6-1 TGU’s
Men: 24k x 6s, 28k x 5s, 32k x 4s, 36k x 3s, 40k x 2s, 44k x 1s
Women: 12k x 6s, 16k x 5s, 20k x 4s, 24k x 3s, 28k x 2s, 32k x 1s

Do 150 Jump Rope reps forward and backwards in between each set of TGU’s...so it’s TGU > 150s > TGU > 150s etc until done.

* Quick Note: If a person cannot move up in weight then they stay at their current weight and reps of last set. So you literally could do 6 sets of 6s on each side with the 24k for men.
Goal is to finish with the final heaviest load and reps as fast as possible AFAP!!:) Keep Times!

 

WEDNESDAY (J Rock)

Wednesday J Rock 3 x 20 or more reps:


WARM UP - include lots of hand balancing 1-2 arm handstand holds and skin the
cat moves on rings and jgxt with feet on floor, practice combo movements like
various types of assisted muscle ups on the bxt (like how many different ones
can you do?), around the worlds, jgxt floor kips, do beat reps for various push
ups and pull ups.

J Rock Workout

2-3 moves digressing in difficulty....start with hardest and do amap reps,
rest 10-15 seconds then do the second exercise, etc until finishing all 3
exercises.  E.G. HS walk x 10 yards rest 10-15 seconds then 11 plyo push
ups rest 10-15 seconds then 3’s typewriters = 24 total reps. Next week
the goal is to improve my total reps to more than 24....like 30 reps.

Upper Body Pushing
Stability Level
Down dog push ups to Hindu push ups
Strength Level
Down dog push ups off 24” box to Dive bombers to Typewriters
Power Level
Handstand (HS) walking to 12” box plyo push ups to Typewriters

Upper Body Pulling

Stability Level
Chin up hold at 90 deg elbow  to 90 deg chin up to 60 deg chin up
Strength Level
Resisted c-band chin ups to chin ups to assisted chin up  
Power Level

Resisted chin ups to chin ups to kips
Keep track of reps of each, say 12 + 8  + 10 = 30 total reps....Goal next week might be 34 total reps for pulling. Repeat this for 3 rounds total while keeping rep counts for each and totaling up all reps for entire workout too!! Generally when you get above 15 reps of one add more resistance to it....like on kips use a c-band or vest to resist it!

*Quick Note from Jon: Some exercises I’ll improve, some I’ll stay the same for that week. Goal is to improve TOTAL each week! After the pushing set, rest a minute or two, or for partner to do his 4 in a row of pushing, then its your time to do 4 in a row of pulling.

BUYOUT: Leg Ladders - Box Jumps Groups of 3 for 3 Rounds
Groups of 3: Person A does 1 rep, then B does 1 rep, then C does 1 rep, then person
A does 2 reps, then B does 2 reps then C does 2 reps and so on until each person has
done 5 total reps. Take a 2 min rest in between each round.


Stability Level
Power Jumper Hindu Squats
Strength Level
24” box
Power Level
36” box

TUESDAY (Instructors/Your Choice)

Tuesday - Instructors/Your Choice

(BJJ Workout) 10 exercises for as many laps or
times across the floor as possible:

  • High knees
  • Lunges forward to Lunges backward
  • Crawling forward to Crawling backward
  • Forward Rolls to Backward Rolls
  • Swimmers
  • Army Crawls
  • Sit Outs
  • Shrimping
  • Broad Jump Burpees
  • Cartwheels


BUYOUT: Core 20/15/10/5 of each
Dragonfly sit ups to Touch Downs to KB Levers

If Dragonfly Sit Ups and KB Levers are too difficult for someone or there’s not enough
equipment then do regular sit ups; touchdowns and tucks or V-Ups

MONDAY (AMAP)

Monday - 4 sets of As Many As Possible (4 x AMAP) at your level workout -

  • Stability Level Goal Numbers 4 sets of 15 reps (4 x 15)
  • Strength Level Goal Numbers 4 sets of 8 reps (4 x 8)
  • Power Level Goal Numbers 4 sets of 8 reps (4 x 8)
The overall goal is to match the previous sets numbers. When the goal number cannot be
reached then the set is done.

JGXT Slide thru’s using 12” height boxes or with Jungle Gym XT (JGXT) 12” off ground and Power Wheel (PW)

  • Stability Level hands on 12” boxes and no pw/
  • Strength Level JGXT at 12” using no pw/
  • Power Level using jgxt and pw and if need be add a weight vest

Climb (cliffhanger or rope)

  • Stability Level 90 deg rope chin /
  • Strength Level 4 x 4 cliff crawls or rope climb with legs /
  • Power Level 4 x 4 cliff crawl or rope without legs > vest

OR

Alternate KB Back Presses

  • Stability Level using 8k’s-12k’s for women and 12k’s-16k’s for men/
  • Strength Level using 16k’s-20k’s for women and 20k’s-24k’s for men/
  • Power Level using 24k’s-28k’s for women and 28k’s-44k’s for men


KB Renegade Rows

  • Stability Level does Bent Over Row using 12s - 16’s
  • Strength Level using 20’s - 28’s
  • Power Level using 28’s - 44’s
Quick Note: Alternate between the two exercises until done with all 4 sets.
GOAL is to move up each week from e.g. 4 x 5 > 4 x 6 > 4 x 7 > 4 x 8 > 4 x 4 at
higher level of that exercise.

THEN...

2/1/0 Broad Jumps - 3 x 15 cable full extensions 1 cable > 2 cables / 3 x 12 bodyweight until jumping height + / 2/1/0 x 8 jumps each with power jumper resistance (Goal is to improve total distance at each level each week) E.G. 8 jumps for 22 yards at 2 green PJ bands, then 24 yards at 1 green PJ band, then 26 yards with zero resistance.

BUYOUT: 50 foot up lunges
Goal is to do it in 1 set of 50 each leg.....IF you get 50s then next week add slight jump or weight vest. start with weaker leg and match that number on the stronger leg IF you can.

Get all the equipment used in today's workout at the Monkey Bar Store

SATURDAY (Instructor's/Your Choice)

Saturday - Instructor's/Your Choice

AMAP rounds in 20 minutes:

  • 20 reps of d-ball 20lb women / d-ball 30lb men slams,
  • 20 sit outs,
  • 20 x 24” box jumps or 20 x full squats to 6” box,
  • 20 doubles jump rope OR 100 reps JR.
Count total rounds plus exercises and reps completed at 20 minute mark. E.G. 5 rounds
plus 18 reps of d-ball slam (30lb). So this way you have a goal to improve upon each
week!!

FRIDAY (AFAP)

Friday - 100 As Fast As Possible (afap):

Sets of 10 kb clean and press count, goal is 10 sets of x 10 reps in under 10 minutes. Once this is attained then move up to the next size bells. GOAL is to lower total time each week that it takes you to do the 10 sets of 10 reps

Power Wheel partner 500: GOAL is UNDER 10 MINUTES. Power Wheel Crawl as far as possible. Once they stop then the partner goes, they’ll alternate going until together they hit 500 yards crawled.

THURSDAY (Instructor's/Your Choice)

Thursday - Instructor's/Your Choice

--NOTE: Substitute 2 x weighted windmills for Turkish Get Ups (TGU’s) every other week if you want as a Monkey Wrench--

Stability Level
Double weight (2x’s) in bottom hand
Strength Level 
2 x in top hand
Power Level
2 x in both bottom and top hands!!

6-1 TGU’s
Men: 24k x 6s, 28k x 5s, 32k x 4s, 36k x 3s, 40k x 2s, 44k x 1s
Women: 12k x 6s, 16k x 5s, 20k x 4s, 24k x 3s, 28k x 2s, 32k x 1s

Do 150 Jump Rope reps forward and backwards in between each set of TGU’s...so it’s TGU > 150s > TGU > 150s etc until done.

* Quick Note: If a person cannot move up in weight then they stay at their current weight and reps of last set. So you literally could do 6 sets of 6s on each side with the 24k for men.
Goal is to finish with the final heaviest load and reps as fast as possible AFAP!!:) Keep Times!

 

WEDNESDAY (J Rock)

Wednesday J Rock 3 x 20 or more reps:


WARM UP - include lots of hand balancing 1-2 arm handstand holds and skin the
cat moves on rings and jgxt with feet on floor, practice combo movements like
various types of assisted muscle ups on the bxt (like how many different ones
can you do?), around the worlds, jgxt floor kips, do beat reps for various push
ups and pull ups.

J Rock Workout

2-3 moves digressing in difficulty....start with hardest and do amap reps,
rest 10-15 seconds then do the second exercise, etc until finishing all 3
exercises.  E.G. HS walk x 10 yards rest 10-15 seconds then 11 plyo push
ups rest 10-15 seconds then 3’s typewriters = 24 total reps. Next week
the goal is to improve my total reps to more than 24....like 30 reps.

Upper Body Pushing
Stability Level
Down dog push ups to Hindu push ups
Strength Level
Down dog push ups off 24” box to Dive bombers to Typewriters
Power Level
Handstand (HS) walking to 12” box plyo push ups to Typewriters

Upper Body Pulling

Stability Level
Chin up hold at 90 deg elbow  to 90 deg chin up to 60 deg chin up
Strength Level
Resisted c-band chin ups to chin ups to assisted chin up  
Power Level

Resisted chin ups to chin ups to kips
Keep track of reps of each, say 12 + 8  + 10 = 30 total reps....Goal next week might be 34 total reps for pulling. Repeat this for 3 rounds total while keeping rep counts for each and totaling up all reps for entire workout too!! Generally when you get above 15 reps of one add more resistance to it....like on kips use a c-band or vest to resist it!

*Quick Note from Jon: Some exercises I’ll improve, some I’ll stay the same for that week. Goal is to improve TOTAL each week! After the pushing set, rest a minute or two, or for partner to do his 4 in a row of pushing, then its your time to do 4 in a row of pulling.

BUYOUT: Leg Ladders - Box Jumps Groups of 3 for 3 Rounds
Groups of 3: Person A does 1 rep, then B does 1 rep, then C does 1 rep, then person
A does 2 reps, then B does 2 reps then C does 2 reps and so on until each person has
done 5 total reps. Take a 2 min rest in between each round.


Stability Level
Power Jumper Hindu Squats
Strength Level
24” box
Power Level
36” box

TUESDAY (Instructors/Your Choice)

Tuesday - Instructors/Your Choice

(BJJ Workout) 10 exercises for as many laps or
times across the floor as possible:

  • High knees
  • Lunges forward to Lunges backward
  • Crawling forward to Crawling backward
  • Forward Rolls to Backward Rolls
  • Swimmers
  • Army Crawls
  • Sit Outs
  • Shrimping
  • Broad Jump Burpees
  • Cartwheels


BUYOUT: Core 20/15/10/5 of each
Dragonfly sit ups to Touch Downs to KB Levers

If Dragonfly Sit Ups and KB Levers are too difficult for someone or there’s not enough
equipment then do regular sit ups; touchdowns and tucks or V-Ups

MONDAY (AMAP)

Monday - 4 sets of As Many As Possible (4 x AMAP) at your level workout -

  • Stability Level Goal Numbers 4 sets of 15 reps (4 x 15)
  • Strength Level Goal Numbers 4 sets of 8 reps (4 x 8)
  • Power Level Goal Numbers 4 sets of 8 reps (4 x 8)
The overall goal is to match the previous sets numbers. When the goal number cannot be
reached then the set is done.

JGXT Slide thru’s using 12” height boxes or with Jungle Gym XT (JGXT) 12” off ground and Power Wheel (PW)

  • Stability Level hands on 12” boxes and no pw/
  • Strength Level JGXT at 12” using no pw/
  • Power Level using jgxt and pw and if need be add a weight vest

Climb (cliffhanger or rope)

  • Stability Level 90 deg rope chin /
  • Strength Level 4 x 4 cliff crawls or rope climb with legs /
  • Power Level 4 x 4 cliff crawl or rope without legs > vest

OR

Alternate KB Back Presses

  • Stability Level using 8k’s-12k’s for women and 12k’s-16k’s for men/
  • Strength Level using 16k’s-20k’s for women and 20k’s-24k’s for men/
  • Power Level using 24k’s-28k’s for women and 28k’s-44k’s for men


KB Renegade Rows

  • Stability Level does Bent Over Row using 12s - 16’s
  • Strength Level using 20’s - 28’s
  • Power Level using 28’s - 44’s
Quick Note: Alternate between the two exercises until done with all 4 sets.
GOAL is to move up each week from e.g. 4 x 5 > 4 x 6 > 4 x 7 > 4 x 8 > 4 x 4 at
higher level of that exercise.

THEN...

2/1/0 Broad Jumps - 3 x 15 cable full extensions 1 cable > 2 cables / 3 x 12 bodyweight until jumping height + / 2/1/0 x 8 jumps each with power jumper resistance (Goal is to improve total distance at each level each week) E.G. 8 jumps for 22 yards at 2 green PJ bands, then 24 yards at 1 green PJ band, then 26 yards with zero resistance.

BUYOUT: 50 foot up lunges
Goal is to do it in 1 set of 50 each leg.....IF you get 50s then next week add slight jump or weight vest. start with weaker leg and match that number on the stronger leg IF you can.

Get all the equipment used in today's workout at the Monkey Bar Store

SATURDAY (Instructor's/Your Choice)

Saturday - Instructor's/Your Choice

AMAP rounds in 20 minutes:

  • 20 reps of d-ball 20lb women / d-ball 30lb men slams,
  • 20 sit outs,
  • 20 x 24” box jumps or 20 x full squats to 6” box,
  • 20 doubles jump rope OR 100 reps JR.
Count total rounds plus exercises and reps completed at 20 minute mark. E.G. 5 rounds
plus 18 reps of d-ball slam (30lb). So this way you have a goal to improve upon each
week!!

FRIDAY (AFAP)

Friday - 100 As Fast As Possible (afap):

Sets of 10 kb clean and press count, goal is 10 sets of x 10 reps in under 10 minutes. Once this is attained then move up to the next size bells. GOAL is to lower total time each week that it takes you to do the 10 sets of 10 reps

Power Wheel partner 500: GOAL is UNDER 10 MINUTES. Power Wheel Crawl as far as possible. Once they stop then the partner goes, they’ll alternate going until together they hit 500 yards crawled.

THURSDAY (Instructor's/Your Choice)

Thursday - Instructor's/Your Choice

--NOTE: Substitute 2 x weighted windmills for Turkish Get Ups (TGU’s) every other week if you want as a Monkey Wrench--

Stability Level
Double weight (2x’s) in bottom hand
Strength Level 
2 x in top hand
Power Level
2 x in both bottom and top hands!!

6-1 TGU’s
Men: 24k x 6s, 28k x 5s, 32k x 4s, 36k x 3s, 40k x 2s, 44k x 1s
Women: 12k x 6s, 16k x 5s, 20k x 4s, 24k x 3s, 28k x 2s, 32k x 1s

Do 150 Jump Rope reps forward and backwards in between each set of TGU’s...so it’s TGU > 150s > TGU > 150s etc until done.

* Quick Note: If a person cannot move up in weight then they stay at their current weight and reps of last set. So you literally could do 6 sets of 6s on each side with the 24k for men.
Goal is to finish with the final heaviest load and reps as fast as possible AFAP!!:) Keep Times!

 

WEDNESDAY (J Rock)

Wednesday J Rock 3 x 20 or more reps:


WARM UP - include lots of hand balancing 1-2 arm handstand holds and skin the
cat moves on rings and jgxt with feet on floor, practice combo movements like
various types of assisted muscle ups on the bxt (like how many different ones
can you do?), around the worlds, jgxt floor kips, do beat reps for various push
ups and pull ups.

J Rock Workout

2-3 moves digressing in difficulty....start with hardest and do amap reps,
rest 10-15 seconds then do the second exercise, etc until finishing all 3
exercises.  E.G. HS walk x 10 yards rest 10-15 seconds then 11 plyo push
ups rest 10-15 seconds then 3’s typewriters = 24 total reps. Next week
the goal is to improve my total reps to more than 24....like 30 reps.

Upper Body Pushing
Stability Level
Down dog push ups to Hindu push ups
Strength Level
Down dog push ups off 24” box to Dive bombers to Typewriters
Power Level
Handstand (HS) walking to 12” box plyo push ups to Typewriters

Upper Body Pulling

Stability Level
Chin up hold at 90 deg elbow  to 90 deg chin up to 60 deg chin up
Strength Level
Resisted c-band chin ups to chin ups to assisted chin up  
Power Level

Resisted chin ups to chin ups to kips
Keep track of reps of each, say 12 + 8  + 10 = 30 total reps....Goal next week might be 34 total reps for pulling. Repeat this for 3 rounds total while keeping rep counts for each and totaling up all reps for entire workout too!! Generally when you get above 15 reps of one add more resistance to it....like on kips use a c-band or vest to resist it!

*Quick Note from Jon: Some exercises I’ll improve, some I’ll stay the same for that week. Goal is to improve TOTAL each week! After the pushing set, rest a minute or two, or for partner to do his 4 in a row of pushing, then its your time to do 4 in a row of pulling.

BUYOUT: Leg Ladders - Box Jumps Groups of 3 for 3 Rounds
Groups of 3: Person A does 1 rep, then B does 1 rep, then C does 1 rep, then person
A does 2 reps, then B does 2 reps then C does 2 reps and so on until each person has
done 5 total reps. Take a 2 min rest in between each round.


Stability Level
Power Jumper Hindu Squats
Strength Level
24” box
Power Level
36” box

TUESDAY (Instructors/Your Choice)

Tuesday - Instructors/Your Choice

(BJJ Workout) 10 exercises for as many laps or
times across the floor as possible:

  • High knees
  • Lunges forward to Lunges backward
  • Crawling forward to Crawling backward
  • Forward Rolls to Backward Rolls
  • Swimmers
  • Army Crawls
  • Sit Outs
  • Shrimping
  • Broad Jump Burpees
  • Cartwheels


BUYOUT: Core 20/15/10/5 of each
Dragonfly sit ups to Touch Downs to KB Levers

If Dragonfly Sit Ups and KB Levers are too difficult for someone or there’s not enough
equipment then do regular sit ups; touchdowns and tucks or V-Ups

MONDAY (Stability/Strength/Power)

Monday - 4 sets of As Many As Possible (4 x AMAP) at your level workout -

  • Stability Level Goal Numbers 4 sets of 15 reps (4 x 15)
  • Strength Level Goal Numbers 4 sets of 8 reps (4 x 8)
  • Power Level Goal Numbers 4 sets of 8 reps (4 x 8)
The overall goal is to match the previous sets numbers. When the goal number cannot be
reached then the set is done.

JGXT Slide thru’s using 12” height boxes or with Jungle Gym XT (JGXT) 12” off ground and Power Wheel (PW)

  • Stability Level hands on 12” boxes and no pw/
  • Strength Level JGXT at 12” using no pw/
  • Power Level using jgxt and pw and if need be add a weight vest

Climb (cliffhanger or rope)

  • Stability Level 90 deg rope chin /
  • Strength Level 4 x 4 cliff crawls or rope climb with legs /
  • Power Level 4 x 4 cliff crawl or rope without legs > vest

OR

Alternate KB Back Presses

  • Stability Level using 8k’s-12k’s for women and 12k’s-16k’s for men/
  • Strength Level using 16k’s-20k’s for women and 20k’s-24k’s for men/
  • Power Level using 24k’s-28k’s for women and 28k’s-44k’s for men


KB Renegade Rows

  • Stability Level does Bent Over Row using 12s - 16’s
  • Strength Level using 20’s - 28’s
  • Power Level using 28’s - 44’s
Quick Note: Alternate between the two exercises until done with all 4 sets.
GOAL is to move up each week from e.g. 4 x 5 > 4 x 6 > 4 x 7 > 4 x 8 > 4 x 4 at
higher level of that exercise.

THEN...

2/1/0 Broad Jumps - 3 x 15 cable full extensions 1 cable > 2 cables / 3 x 12 bodyweight until jumping height + / 2/1/0 x 8 jumps each with power jumper resistance (Goal is to improve total distance at each level each week) E.G. 8 jumps for 22 yards at 2 green PJ bands, then 24 yards at 1 green PJ band, then 26 yards with zero resistance.

BUYOUT: 50 foot up lunges
Goal is to do it in 1 set of 50 each leg.....IF you get 50s then next week add slight jump or weight vest. start with weaker leg and match that number on the stronger leg IF you can.

Get all the equipment used in today's workout at the Monkey Bar Store

SATURDAY (Instructor's/Your Choice)

Saturday - Instructor's/Your Choice

AMAP rounds in 20 minutes:

  • 20 reps of d-ball 20lb women / d-ball 30lb men slams,
  • 20 sit outs,
  • 20 x 24” box jumps or 20 x full squats to 6” box,
  • 20 doubles jump rope OR 100 reps JR.
Count total rounds plus exercises and reps completed at 20 minute mark. E.G. 5 rounds
plus 18 reps of d-ball slam (30lb). So this way you have a goal to improve upon each
week!!

FRIDAY (AFAP)

Friday - 100 As Fast As Possible (afap):

Sets of 10 kb clean and press count, goal is 10 sets of x 10 reps in under 10 minutes. Once this is attained then move up to the next size bells. GOAL is to lower total time each week that it takes you to do the 10 sets of 10 reps

Power Wheel partner 500: GOAL is UNDER 10 MINUTES. Power Wheel Crawl as far as possible. Once they stop then the partner goes, they’ll alternate going until together they hit 500 yards crawled.

THURSDAY (Instructor's/Your Choice)

Thursday - Instructor's/Your Choice

--NOTE: Substitute 2 x weighted windmills for Turkish Get Ups (TGU’s) every other week if you want as a Monkey Wrench--

Stability Level
Double weight (2x’s) in bottom hand
Strength Level 
2 x in top hand
Power Level
2 x in both bottom and top hands!!

6-1 TGU’s
Men: 24k x 6s, 28k x 5s, 32k x 4s, 36k x 3s, 40k x 2s, 44k x 1s
Women: 12k x 6s, 16k x 5s, 20k x 4s, 24k x 3s, 28k x 2s, 32k x 1s

Do 150 Jump Rope reps forward and backwards in between each set of TGU’s...so it’s TGU > 150s > TGU > 150s etc until done.

* Quick Note: If a person cannot move up in weight then they stay at their current weight and reps of last set. So you literally could do 6 sets of 6s on each side with the 24k for men.
Goal is to finish with the final heaviest load and reps as fast as possible AFAP!!:) Keep Times!

 

WEDNESDAY (J Rock)

Wednesday J Rock 3 x 20 or more reps:


WARM UP - include lots of hand balancing 1-2 arm handstand holds and skin the
cat moves on rings and jgxt with feet on floor, practice combo movements like
various types of assisted muscle ups on the bxt (like how many different ones
can you do?), around the worlds, jgxt floor kips, do beat reps for various push
ups and pull ups.

J Rock Workout

2-3 moves digressing in difficulty....start with hardest and do amap reps,
rest 10-15 seconds then do the second exercise, etc until finishing all 3
exercises.  E.G. HS walk x 10 yards rest 10-15 seconds then 11 plyo push
ups rest 10-15 seconds then 3’s typewriters = 24 total reps. Next week
the goal is to improve my total reps to more than 24....like 30 reps.

Upper Body Pushing
Stability Level
Down dog push ups to Hindu push ups
Strength Level
Down dog push ups off 24” box to Dive bombers to Typewriters
Power Level
Handstand (HS) walking to 12” box plyo push ups to Typewriters

Upper Body Pulling

Stability Level
Chin up hold at 90 deg elbow  to 90 deg chin up to 60 deg chin up
Strength Level
Resisted c-band chin ups to chin ups to assisted chin up  
Power Level

Resisted chin ups to chin ups to kips
Keep track of reps of each, say 12 + 8  + 10 = 30 total reps....Goal next week might be 34 total reps for pulling. Repeat this for 3 rounds total while keeping rep counts for each and totaling up all reps for entire workout too!! Generally when you get above 15 reps of one add more resistance to it....like on kips use a c-band or vest to resist it!

*Quick Note from Jon: Some exercises I’ll improve, some I’ll stay the same for that week. Goal is to improve TOTAL each week! After the pushing set, rest a minute or two, or for partner to do his 4 in a row of pushing, then its your time to do 4 in a row of pulling.

BUYOUT: Leg Ladders - Box Jumps Groups of 3 for 3 Rounds
Groups of 3: Person A does 1 rep, then B does 1 rep, then C does 1 rep, then person
A does 2 reps, then B does 2 reps then C does 2 reps and so on until each person has
done 5 total reps. Take a 2 min rest in between each round.


Stability Level
Power Jumper Hindu Squats
Strength Level
24” box
Power Level
36” box

TUESDAY (Instructors/Your Choice)

Tuesday - Instructors/Your Choice

(BJJ Workout) 10 exercises for as many laps or
times across the floor as possible:

  • High knees
  • Lunges forward to Lunges backward
  • Crawling forward to Crawling backward
  • Forward Rolls to Backward Rolls
  • Swimmers
  • Army Crawls
  • Sit Outs
  • Shrimping
  • Broad Jump Burpees
  • Cartwheels


BUYOUT: Core 20/15/10/5 of each
Dragonfly sit ups to Touch Downs to KB Levers

If Dragonfly Sit Ups and KB Levers are too difficult for someone or there’s not enough
equipment then do regular sit ups; touchdowns and tucks or V-Ups

MONDAY (Stability/Strength/Power)

Monday - 4 sets of As Many As Possible (4 x AMAP) at your level workout -

  • Stability Level Goal Numbers 4 sets of 15 reps (4 x 15)
  • Strength Level Goal Numbers 4 sets of 8 reps (4 x 8)
  • Power Level Goal Numbers 4 sets of 8 reps (4 x 8)
The overall goal is to match the previous sets numbers. When the goal number cannot be
reached then the set is done.

JGXT Slide thru’s using 12” height boxes or with Jungle Gym XT (JGXT) 12” off ground and Power Wheel (PW)

  • Stability Level hands on 12” boxes and no pw/
  • Strength Level JGXT at 12” using no pw/
  • Power Level using jgxt and pw and if need be add a weight vest

Climb (cliffhanger or rope)

  • Stability Level 90 deg rope chin /
  • Strength Level 4 x 4 cliff crawls or rope climb with legs /
  • Power Level 4 x 4 cliff crawl or rope without legs > vest

OR

Alternate KB Back Presses

  • Stability Level using 8k’s-12k’s for women and 12k’s-16k’s for men/
  • Strength Level using 16k’s-20k’s for women and 20k’s-24k’s for men/
  • Power Level using 24k’s-28k’s for women and 28k’s-44k’s for men


KB Renegade Rows

  • Stability Level does Bent Over Row using 12s - 16’s
  • Strength Level using 20’s - 28’s
  • Power Level using 28’s - 44’s
Quick Note: Alternate between the two exercises until done with all 4 sets.
GOAL is to move up each week from e.g. 4 x 5 > 4 x 6 > 4 x 7 > 4 x 8 > 4 x 4 at
higher level of that exercise.

THEN...

2/1/0 Broad Jumps - 3 x 15 cable full extensions 1 cable > 2 cables / 3 x 12 bodyweight until jumping height + / 2/1/0 x 8 jumps each with power jumper resistance (Goal is to improve total distance at each level each week) E.G. 8 jumps for 22 yards at 2 green PJ bands, then 24 yards at 1 green PJ band, then 26 yards with zero resistance.

BUYOUT: 50 foot up lunges
Goal is to do it in 1 set of 50 each leg.....IF you get 50s then next week add slight jump or weight vest. start with weaker leg and match that number on the stronger leg IF you can.

Get all the equipment used in today's workout at the Monkey Bar Store

SATURDAY (Instructor's/Your Choice)

Saturday - Instructor's/Your Choice

AMAP rounds in 20 minutes:

  • 20 reps of d-ball 20lb women / d-ball 30lb men slams,
  • 20 sit outs,
  • 20 x 24” box jumps or 20 x full squats to 6” box,
  • 20 doubles jump rope OR 100 reps JR.
Count total rounds plus exercises and reps completed at 20 minute mark. E.G. 5 rounds
plus 18 reps of d-ball slam (30lb). So this way you have a goal to improve upon each
week!!

FRIDAY (AFAP)

Friday - 100 As Fast As Possible (afap):

Sets of 10 kb clean and press count, goal is 10 sets of x 10 reps in under 10 minutes. Once this is attained then move up to the next size bells. GOAL is to lower total time each week that it takes you to do the 10 sets of 10 reps

Power Wheel partner 500: GOAL is UNDER 10 MINUTES. Power Wheel Crawl as far as possible. Once they stop then the partner goes, they’ll alternate going until together they hit 500 yards crawled.

THURSDAY (Instructor's/Your Choice)

Thursday - Instructor's/Your Choice

--NOTE: Substitute 2 x weighted windmills for Turkish Get Ups (TGU’s) every other week if you want as a Monkey Wrench--

Stability Level
Double weight (2x’s) in bottom hand
Strength Level 
2 x in top hand
Power Level
2 x in both bottom and top hands!!

6-1 TGU’s
Men: 24k x 6s, 28k x 5s, 32k x 4s, 36k x 3s, 40k x 2s, 44k x 1s
Women: 12k x 6s, 16k x 5s, 20k x 4s, 24k x 3s, 28k x 2s, 32k x 1s

Do 150 Jump Rope reps forward and backwards in between each set of TGU’s...so it’s TGU > 150s > TGU > 150s etc until done.

* Quick Note: If a person cannot move up in weight then they stay at their current weight and reps of last set. So you literally could do 6 sets of 6s on each side with the 24k for men.
Goal is to finish with the final heaviest load and reps as fast as possible AFAP!!:) Keep Times!

 

WEDNESDAY (J Rock)

Wednesday J Rock 3 x 20 or more reps:


WARM UP - include lots of hand balancing 1-2 arm handstand holds and skin the
cat moves on rings and jgxt with feet on floor, practice combo movements like
various types of assisted muscle ups on the bxt (like how many different ones
can you do?), around the worlds, jgxt floor kips, do beat reps for various push
ups and pull ups.

J Rock Workout

2-3 moves digressing in difficulty....start with hardest and do amap reps,
rest 10-15 seconds then do the second exercise, etc until finishing all 3
exercises.  E.G. HS walk x 10 yards rest 10-15 seconds then 11 plyo push
ups rest 10-15 seconds then 3’s typewriters = 24 total reps. Next week
the goal is to improve my total reps to more than 24....like 30 reps.

Upper Body Pushing
Stability Level
Down dog push ups to Hindu push ups
Strength Level
Down dog push ups off 24” box to Dive bombers to Typewriters
Power Level
Handstand (HS) walking to 12” box plyo push ups to Typewriters

Upper Body Pulling

Stability Level
Chin up hold at 90 deg elbow  to 90 deg chin up to 60 deg chin up
Strength Level
Resisted c-band chin ups to chin ups to assisted chin up  
Power Level

Resisted chin ups to chin ups to kips
Keep track of reps of each, say 12 + 8  + 10 = 30 total reps....Goal next week might be 34 total reps for pulling. Repeat this for 3 rounds total while keeping rep counts for each and totaling up all reps for entire workout too!! Generally when you get above 15 reps of one add more resistance to it....like on kips use a c-band or vest to resist it!

*Quick Note from Jon: Some exercises I’ll improve, some I’ll stay the same for that week. Goal is to improve TOTAL each week! After the pushing set, rest a minute or two, or for partner to do his 4 in a row of pushing, then its your time to do 4 in a row of pulling.

BUYOUT: Leg Ladders - Box Jumps Groups of 3 for 3 Rounds
Groups of 3: Person A does 1 rep, then B does 1 rep, then C does 1 rep, then person
A does 2 reps, then B does 2 reps then C does 2 reps and so on until each person has
done 5 total reps. Take a 2 min rest in between each round.


Stability Level
Power Jumper Hindu Squats
Strength Level
24” box
Power Level
36” box

TUESDAY (Instructors/Your Choice)

Tuesday - Instructors/Your Choice

(BJJ Workout) 10 exercises for as many laps or
times across the floor as possible:

  • High knees
  • Lunges forward to Lunges backward
  • Crawling forward to Crawling backward
  • Forward Rolls to Backward Rolls
  • Swimmers
  • Army Crawls
  • Sit Outs
  • Shrimping
  • Broad Jump Burpees
  • Cartwheels


BUYOUT: Core 20/15/10/5 of each
Dragonfly sit ups to Touch Downs to KB Levers

If Dragonfly Sit Ups and KB Levers are too difficult for someone or there’s not enough
equipment then do regular sit ups; touchdowns and tucks or V-Ups

SATURDAY (Stoney)

Saturday - “Stoney”: AMAP rounds in 20 minutes:
  • 20 reps of d-ball 20lb women / d-ball 30lb men slams,
  • 20 sit outs,
  • 20 x 24” box jumps or 20 x full squats to 6” box,
  • 20 doubles jump rope OR 100 reps JR.
Count total rounds plus exercises and reps completed at 20 minute mark. E.G. 5 rounds
plus 18 reps of d-ball slam (30lb). So this way you have a goal to improve upon each
week!!

FRIDAY (AFAP)

Friday - 100 As Fast As Possible (afap):

Sets of 10 kb clean and press count, goal is 10 sets of x 10 reps in under 10 minutes. Once this is attained then move up to the next size bells. GOAL is to lower total time each week that it takes you to do the 10 sets of 10 reps

Power Wheel partner 500: GOAL is UNDER 10 MINUTES. Power Wheel Crawl as far as possible. Once they stop then the partner goes, they’ll alternate going until together they hit 500 yards crawled.

THURSDAY (Turk)

Thursday - TURK Workout

--NOTE: Substitute 2 x weighted windmills for Turkish Get Ups (TGU’s) every other week if you want as a Monkey Wrench--

Stability Level
Double weight (2x’s) in bottom hand
Strength Level 
2 x in top hand
Power Level
2 x in both bottom and top hands!!

6-1 TGU’s
Men: 24k x 6s, 28k x 5s, 32k x 4s, 36k x 3s, 40k x 2s, 44k x 1s
Women: 12k x 6s, 16k x 5s, 20k x 4s, 24k x 3s, 28k x 2s, 32k x 1s

Do 150 Jump Rope reps forward and backwards in between each set of TGU’s...so it’s TGU > 150s > TGU > 150s etc until done.

* Quick Note: If a person cannot move up in weight then they stay at their current weight and reps of last set. So you literally could do 6 sets of 6s on each side with the 24k for men.
Goal is to finish with the final heaviest load and reps as fast as possible AFAP!!:) Keep Times!

 

WEDNESDAY (J Rock)

Wednesday J Rock 3 x 20 or more reps:


WARM UP - include lots of hand balancing 1-2 arm handstand holds and skin the
cat moves on rings and jgxt with feet on floor, practice combo movements like
various types of assisted muscle ups on the bxt (like how many different ones
can you do?), around the worlds, jgxt floor kips, do beat reps for various push
ups and pull ups.

J Rock Workout

2-3 moves digressing in difficulty....start with hardest and do amap reps,
rest 10-15 seconds then do the second exercise, etc until finishing all 3
exercises.  E.G. HS walk x 10 yards rest 10-15 seconds then 11 plyo push
ups rest 10-15 seconds then 3’s typewriters = 24 total reps. Next week
the goal is to improve my total reps to more than 24....like 30 reps.

Upper Body Pushing
Stability Level
Down dog push ups to Hindu push ups
Strength Level
Down dog push ups off 24” box to Dive bombers to Typewriters
Power Level
Handstand (HS) walking to 12” box plyo push ups to Typewriters

Upper Body Pulling

Stability Level
Chin up hold at 90 deg elbow  to 90 deg chin up to 60 deg chin up
Strength Level
Resisted c-band chin ups to chin ups to assisted chin up  
Power Level

Resisted chin ups to chin ups to kips
Keep track of reps of each, say 12 + 8  + 10 = 30 total reps....Goal next week might be 34 total reps for pulling. Repeat this for 3 rounds total while keeping rep counts for each and totaling up all reps for entire workout too!! Generally when you get above 15 reps of one add more resistance to it....like on kips use a c-band or vest to resist it!

*Quick Note from Jon: Some exercises I’ll improve, some I’ll stay the same for that week. Goal is to improve TOTAL each week! After the pushing set, rest a minute or two, or for partner to do his 4 in a row of pushing, then its your time to do 4 in a row of pulling.

BUYOUT: Leg Ladders - Box Jumps Groups of 3 for 3 Rounds
Groups of 3: Person A does 1 rep, then B does 1 rep, then C does 1 rep, then person
A does 2 reps, then B does 2 reps then C does 2 reps and so on until each person has
done 5 total reps. Take a 2 min rest in between each round.


Stability Level
Power Jumper Hindu Squats
Strength Level
24” box
Power Level
36” box

TUESDAY (BJJ Workout)

Tuesday BJJ Workout  - 10 exercises for as many laps or
times across the floor as possible


1. High knees
2. Lunges forward to Lunges backward
3. Crawling forward to Crawling backward
4. Forward Rolls to Backward Rolls
5. Swimmers
6. Army Crawls

  • Sit Outs
  • Shrimping
  • Broad Jump Burpees
  • Cartwheels


BUYOUT: Core 20/15/10/5 of each
Dragonfly sit ups to Touch Downs to KB Levers

If Dragonfly Sit Ups and KB Levers are too difficult for someone or there’s not enough
equipment then do regular sit ups; touchdowns and tucks or V-Ups

MONDAY (Stability/Strength/Power)

Monday - 4 sets of As Many As Possible (4 x AMAP) at your level workout -

  • Stability Level Goal Numbers 4 sets of 15 reps (4 x 15)
  • Strength Level Goal Numbers 4 sets of 8 reps (4 x 8)
  • Power Level Goal Numbers 4 sets of 8 reps (4 x 8)
The overall goal is to match the previous sets numbers. When the goal number cannot be
reached then the set is done.

JGXT Slide thru’s using 12” height boxes or with Jungle Gym XT (JGXT) 12” off ground and Power Wheel (PW)

  • Stability Level hands on 12” boxes and no pw/
  • Strength Level JGXT at 12” using no pw/
  • Power Level using jgxt and pw and if need be add a weight vest

Climb (cliffhanger or rope)

  • Stability Level 90 deg rope chin /
  • Strength Level 4 x 4 cliff crawls or rope climb with legs /
  • Power Level 4 x 4 cliff crawl or rope without legs > vest

OR

Alternate KB Back Presses

  • Stability Level using 8k’s-12k’s for women and 12k’s-16k’s for men/
  • Strength Level using 16k’s-20k’s for women and 20k’s-24k’s for men/
  • Power Level using 24k’s-28k’s for women and 28k’s-44k’s for men


KB Renegade Rows

  • Stability Level does Bent Over Row using 12s - 16’s
  • Strength Level using 20’s - 28’s
  • Power Level using 28’s - 44’s
Quick Note: Alternate between the two exercises until done with all 4 sets.
GOAL is to move up each week from e.g. 4 x 5 > 4 x 6 > 4 x 7 > 4 x 8 > 4 x 4 at
higher level of that exercise.

THEN...

2/1/0 Broad Jumps - 3 x 15 cable full extensions 1 cable > 2 cables / 3 x 12 bodyweight until jumping height + / 2/1/0 x 8 jumps each with power jumper resistance (Goal is to improve total distance at each level each week) E.G. 8 jumps for 22 yards at 2 green PJ bands, then 24 yards at 1 green PJ band, then 26 yards with zero resistance.

BUYOUT: 50 foot up lunges
Goal is to do it in 1 set of 50 each leg.....IF you get 50s then next week add slight jump or weight vest. start with weaker leg and match that number on the stronger leg IF you can.

Get all the equipment used in today's workout at the Monkey Bar Store

TUESDAY (Power/Endurance)

4 minutes of work and 1 minute of rest
Repeat 4 times

Goal is 25 reps of the exercise in 1 minute or under. No worries if you do not hit 25 reps - do your best, keep track, and work to improve each week!

  1. Hindu Squats - touching fingers to the floor on each rep
  2. 1 Arm Snatch left arm
  3. Lateral Box Jumps 12”-18”
  4. 1 Arm Snatch right arm

Power Level: if you want more of a challenge as the cycle goes on then you can wear 1 Power Jumper band during the workout. If you don’t have a box, then use a cone to jump over and count 2 sides as one rep.

Buyout:

Power Wheel Crawl 1 set as far as possible in 5 minutes or
Power Wheel Rollouts 5 minutes in a 15/15 format

For Challengers or Stability level students:

If you are at stability level, Box Squats can replace the Hindu Squats if you are unable to touch the floor. Cable Full Extensions can replace the Snatches (either do 1 arm Cable Full Extensions or 2 hands one cable)

Get all the equipment used in today's workout at the Monkey Bar Store

MONDAY (strength)

PARTNER WORKOUT

4 sets, 5 to 1 reps: Hold weight in racked position while partner(s) do 5 reps, then your turn, you do 5 reps, then 4,3,2,1 and all done...with that set! Do this for cleans AND presses. FOR FOUR SETS EACH!

and/or do bodyweight version OR mix the two up, maybe 2 sets of weighted, 2 sets of bodyweight.

You may stick with one group of exercises for the entire workout, go back and forth between the two, or do one bodyweight with one kettlebell exercise.

Holding positions: Racked position on cleans and presses.

For bodyweight version:

  • Alligator Push Ups - hold in the position until your partner gets to you and then go backwards with the pushups.
  • 1 Arm Chin Ups - to get the hold, which will be at the bottom, do 1 arm, hold and then let the partner go and then do the opposite arm.

Buyout: Jump Rope - Groups of 3

Must be at your strength level for this to work best.

Power level: each person must get 180 in 1 minute or under. If not, then go to 175 revolutions in under a minute. If you still don’t get it then continue, cut the reps down by 5’s until everyone in the group gets the number.

Strength level: Go for 145, Stability level: Go for 115

For Challengers or Stability level students:

If you are at stability level, the bodyweight exercises may be best. Do Alligator knee push ups and instead of 1 arm chin ups, do 60 or 90 degree chin ups. Make sure its a challenge though, so if you’re flying through it you can easily bump the numbers up, for example do 10, 8, 6, 4, 2 instead of the 5 to 1’s. For Jump Rope, run in place for the same reps.

Get all the equipment used in today's workout at the Monkey Bar Store

SATURDAY (Endurance)

GROUPS OF 3

40/20, 3 times through each, so 9 minutes total each section, 27 minutes total workout time. Rest 2 minutes between each section.

Get all the equipment used in today's workout at the Monkey Bar Store

FRIDAY (Metabolic)

CARD DECK

  • Hearts - Box Down Dogs
  • Diamonds - Body Rows
  • Clubs - Box Jumps or Hindu Squats
  • Spades - 1 Arm or Double Swings. Goal weight - Men 24k’s or (1)48k and Women 16k’s or (1)32k

    • GYM AND INDIVIDUAL CHALLENGE: To quantify the results each gym can keep track of how fast their classes get it done, or you can have a friendly battle between your classes, so if the 6:00 am class gets it done in 45 minutes but the 5:00 pm class gets it done in 42 minutes then the 6:00 am class and push it harder the following week.

    No buyout for this workout.

    For Challengers or Stability level students:

    Down Dogs or BXT Down Dogs, Body Rows, Hindu Squats or Box Squats if range of motion is not full, and Cable Full Extensions.

    Get all the equipment used in today's workout at the Monkey Bar Store

    FRIDAY (Metabolic)

    CARD DECK

  • Hearts - Box Down Dogs
  • Diamonds - Body Rows
  • Clubs - Box Jumps or Hindu Squats
  • Spades - 1 Arm or Double Swings. Goal weight - Men 24k’s or (1)48k and Women 16k’s or (1)32k

    • GYM AND INDIVIDUAL CHALLENGE: To quantify the results each gym can keep track of how fast their classes get it done, or you can have a friendly battle between your classes, so if the 6:00 am class gets it done in 45 minutes but the 5:00 pm class gets it done in 42 minutes then the 6:00 am class and push it harder the following week.

    No buyout for this workout.

    For Challengers or Stability level students:

    Down Dogs or BXT Down Dogs, Body Rows, Hindu Squats or Box Squats if range of motion is not full, and Cable Full Extensions.

    Get all the equipment used in today's workout at the Monkey Bar Store

    SATURDAY (Endurance)

    GROUPS OF 3

    40/20, 3 times through each, so 9 minutes total each section, 27 minutes total workout time. Rest 2 minutes between each section.

    Get all the equipment used in today's workout at the Monkey Bar Store

    THURSDAY (Endurance/Strength)

    30/300/3000

    Start with either the Jump Rope or the Power Wheel Crawl. Must finish one exercise before moving to the next; no going back and forth.

    Buyout:

    1 minute of D-ball Cleans with 1/2 your bodyweight for a goal of 30 total reps. 30 Reps with 50% your bodyweight here is considered Silverback level and is a very high level of fitness! If you are not using 1/2 of your body weight and get 30 reps, then move up in weight each week as you continue to hit 30+ reps and eventually move up to using 50% bodyweight and going for as many as possible reps in the 60 seconds. So far over 14 MBG trainers and students have achieved this high level!

    For Challengers or Stability level students:

    Drop the goal numbers down to 100 and 1000. You can also do regular crawling instead of Power Wheel.

    Get all the equipment used in today's workout at the Monkey Bar Store

    WEDNESDAY (Strength/Endurance)

    15/15

    4 exercises and stick with each exercise for 7 minutes

    Buyout #1: 5 minutes of Double Front Squats for as many reps possible

    Goal weights:  Men - 24k’s,  Women - 16k’s
    When you can perform 40 or more reps then move up to the next load the following week. Kettlebells can be substituted with Power Jumper cables as well here.

    Buyout #2:     2:00 Back Dome

    Hold back dome as long as possible up to 2:00 minutes. If you can do that then add resistance via belt and kettlebells on the hips. If you drop, then check out the clock and add your rest to the 2 minutes.

    EXAMPLE: You do back dome for 30 seconds, rest 10, then another 30 seconds, rest 20, then 20 seconds, rest 10, 20 seconds BD, rest 10, 20 seconds BD which is 2 minutes total of back dome, but it took you 3:20 to complete your total of 2 minutes of back dome! IF YOU CANNOT DO BACK DOME, then you do the same off the wall while standing and with your hands back on the wall. This is called wall back dome and you follow the exact same timing.

    For Challengers or Stability level students:

    All of the above exercises are broken down so that anyone can do them.  For the Buyout, do Squats for range of motion instead of using weight using the same reps as goal...40+ move up.

    Get all the equipment used in today's workout at the Monkey Bar Store

    TUESDAY (Power/Endurance)

    4 minutes of work and 1 minute of rest
    Repeat 4 times

    Goal is 25 reps of the exercise in 1 minute or under. No worries if you do not hit 25 reps - do your best, keep track, and work to improve each week!

    1. Hindu Squats - touching fingers to the floor on each rep
    2. 1 Arm Snatch left arm
    3. Lateral Box Jumps 12”-18”
    4. 1 Arm Snatch right arm

    Power Level: if you want more of a challenge as the cycle goes on then you can wear 1 Power Jumper band during the workout. If you don’t have a box, then use a cone to jump over and count 2 sides as one rep.

    Buyout:

    Power Wheel Crawl 1 set as far as possible in 5 minutes or
    Power Wheel Rollouts 5 minutes in a 15/15 format

    For Challengers or Stability level students:

    If you are at stability level, Box Squats can replace the Hindu Squats if you are unable to touch the floor. Cable Full Extensions can replace the Snatches (either do 1 arm Cable Full Extensions or 2 hands one cable)

    Get all the equipment used in today's workout at the Monkey Bar Store

    MONDAY (strength)

    PARTNER WORKOUT

    4 sets, 5 to 1 reps: Hold weight in racked position while partner(s) do 5 reps, then your turn, you do 5 reps, then 4,3,2,1 and all done...with that set! Do this for cleans AND presses. FOR FOUR SETS EACH!

    and/or do bodyweight version OR mix the two up, maybe 2 sets of weighted, 2 sets of bodyweight.

    You may stick with one group of exercises for the entire workout, go back and forth between the two, or do one bodyweight with one kettlebell exercise.

    Holding positions:     Racked position on cleans and presses.

    For bodyweight version:

    • Alligator Push Ups - hold in the position until your partner gets to you and then go backwards with the pushups.
    • 1 Arm Chin Ups - to get the hold, which will be at the bottom, do 1 arm, hold and then let the partner go and then do the opposite arm.

    Buyout: Jump Rope - Groups of 3

    Must be at your strength level for this to work best.

    Power level: each person must get 180 in 1 minute or under. If not, then go to 175 revolutions in under a minute. If you still don’t get it then continue, cut the reps down by 5’s until everyone in the group gets the number.

    Strength level: Go for 145, Stability level: Go for 115

    For Challengers or Stability level students:

    If you are at stability level, the bodyweight exercises may be best. Do Alligator knee push ups and instead of 1 arm chin ups, do 60 or 90 degree chin ups. Make sure its a challenge though, so if you’re flying through it you can easily bump the numbers up, for example do 10, 8, 6, 4, 2 instead of the 5 to 1’s. For Jump Rope, run in place for the same reps.

    Get all the equipment used in today's workout at the Monkey Bar Store

    FRIDAY

    15/15 x 5 MINS.

    1. Clean & Press: (men 24k's, women 16k's) once you hit 50 reps total move up in weight (that is sets of 5). Stability level do One-Arm KB Clean & Press alternating each set until you can hit 50 reps total (25 each arm) then it is time to move up to using 2 Kettlebells)

    2. Box Jumps (goal of 10 in 15 sec.) and KB Swings x 5 mins: Hindu Squats / 24" Box Jump / 30" Box Jump & 12k-48k

    3. Power Wheel Crawl x 5 mins (Static PW Hold / PW Crawl for distance / PW Crawl for distance) stability level: once you can hold for each 15 second set without break then begin to crawl.

    -finish with-

    BUYOUT: 5 Muscle ups and 30 Tiger Push Ups

    Get all the equipment used in today's workout at the Monkey Bar Store

    THURSDAY

    I GO U GO: 40/20

    10 min. Sprints

    10 min. 40/20 of 2 exercises ex. Box Step Ups and Jump Rope

    10 min. Run/Run, Lateral Slide/Lateral Slide, Crawl/Crawl

    Get all the equipment used in today's workout at the Monkey Bar Store

    WEDNESDAY

    6-MINUTE BAR-BARIAN REQUIREMENT TEST
    (for Power Level Only)

    Men: 5 Muscle Ups (MU) > 45 Dips > 25 Pull Ups > 55 Pushups > 5 MU'S

    Women: 2 MU'S > 35 Dips > 15 Pull ups > 45 Push Ups > 2 MU'S

    If you cannot do strict MU's: 2 x reps for Walk Ups, 3 x for Jump Muscle Ups (MU)

    Goal for all 5 exercises is under 6 minutes, with strict form and unbroken.

    -then-

    BAR-BARIAN WORKOUT - Push / Pull Combos:

    Get in groups of 2 for stability / 3 for strength / 4 for power

    1) Group Push Ups for 10-1 (Knee Push Up or with BXT / regular Push Up / 12" Box Push Up) holding at top of Push Ups for each

    2) Group Pull ups for 6-1 (60 degree Jungle Gym XT Pull Up / 90 degree JGXT Pull Up / Pull Up or with Pull Up Revolution (PUR) assistance) - for all 3 levels hold at top of pull up if possible, when you can no longer hold at top hold at bottom of rep

    **2 rounds each for first month 3 rounds for second month.

    GOAL is first to complete all reps without a miss or without dropping

    IF your group completes the all rounds without a miss, then add 1 rep to that exercises first round, keep adding to other rounds as long as you've completed the all in previous week.

    -finish with-

    BUYOUT: Power Wheel Crawls or Power Wheel Rollouts for 10 yards/reps down to 1, perform in same groups above

    ***For Monday & Wednesday Only Folks, replace the Buyout above with finisher below

    Leg Finisher: 10-1 in Groups of 2 or 3

    1) Hindu Squats - (Power Level can add Power Jumper (PJ) for PJ Hindu Squats). Hold in squat position until your turn.

    2) Deadlifts or PJ Hip Extensions - Hold in forward flexion with KB position 1” off of floor.

    Get all the equipment used in today's workout at the Monkey Bar Store

    TUESDAY

    TOP OF THE MINUTE x 24 MINS: AMRAP (as many reps as possible)

    1) KB Lunges: left/right = 2 reps (12-16s / 20's / 24k's men, 4-8k's / 12k's / 16k's women) or HEAVIER (1 to 10 reps...if 10, remember go heavier)

    2) Jump Rope (JR) 100 reps, Doubles or Singles

    3) KB Deadlift (16k's / 24k's / 32k's men, 12s / 16's / 24's women) or HEAVIER (1-10 reps max, if you hit 10 reps go heavier, unless heavier KB's not available then just rep it out :)

    4) Burpees (no push up) x 15 reps as fast as possible (AFAP)

    Post AMRAP Totals. Only KB exercise reps count towards total.

    Good goal number is 60 total Lunges and 100 Deadlifts = 160 Total

    Jump Rope and Burpee reps must be completed on every set.

    Get all the equipment used in today's workout at the Monkey Bar Store

    MONDAY

    PRISON 10-1 or AMAP OF EACH x 20 MINS

    10 Hand Stand Press Ups  w/ or without Body Xtreme Trainer (BXT) assistance (BXT Hindu Push Up or Hindu Push Up / BXT Press Up / Press Up)

    10 L-Seat Pull Ups w/ or without Pull Up Revolution (PUR) assistance (90 Degree JGXT Pull Ups / PUR 1-Leg L-Seat Pull Ups / L-Seat pull ups)

    Alternate between two exercises above in descending sets > 9's >8's>7's etc. until 1's and done

    -finish with-

    BAR-BARIAN'S BUYOUT: 5 Muscle Ups & 50 Diamond Push Ups

    ***For Monday & Wednesday Only Folks, replace the Buyout above with finisher below

    LEG FINISHER: 50-50-50 x 5 MINS

    5 minutes:  50 x Foot-Up Lunges each leg and 50 x Kettlebell (KB) Swings (w=28K/m=40K).  Post times or totals upon completion.

    Get all the equipment used in today's workout at the Monkey Bar Store

    SUNDAY

    REST AND RECOVERY DAY

    SATURDAY

    PYRAMID

    Work your way up then back down hitting 20>25>30>25>20 reps of each until completion

    Finish one before moving onto the next exercise:

    1) Med Ball Slams >

    2) Capoeira Lunges (both sides =1)>

    3) Hanging Leg Raises (HLR) (Seated Tucks / HLR Feet to Bar) >

    4) Cable Full Extensions (CFE) or Power Jumper Hip Extensions

    Get all the equipment used in today's workout at the Monkey Bar Store

    8 Week Cycle Intro

    How to Start Smart

    Excited to start the New 8-Week cycle? What's the best way to progress in week one? To achieve maximum gains and prevent injury, it is extremely important to focus on proper form and technique. You should also listen to your body and do not strain or do 'too much' - remember it is only the first week and you want room to improve your performance safely and efficiently. You could also ask your MBG coaches to help scale the workout or exercise to best fit your fitness level! Most of all, have fun, enjoy the workouts and be proud that you have made a commitment to better health and improved fitness!

    Jon Hind's expert tips on starting the new 8-week cycle:

    RESTORATION WEEK

    January 8th-15th

    The Restoration Week is in place to allow the body and mind to recharge and get ready for the next 8 Week Cycle. All workouts should be geared towards mobility and stability. Take advantage of this week to re-align the body, restore the muscles and recharge your energy so you can begin next week at 100%.

    WARM UPS

    Begin each workout with the Eischens Yoga beginner sequence

    Then do one of the following OR a combination of ALL of the following:(For rest, recovery, and mobility, Option D is highly recommended as it has the most mobility work)

    A) runners warm up with running technique > skip > carioca > lunge > carioca lunge > 4 way crawl > cartwheels > handstand walking (if applicable)
    B) running > skipping > carioca > lunges > crawling > cartwheels > army crawls > skaters > hip escapes > rolling forward > rolling backwards
    C) medicine ball - Russian twists > up / downs > diagonal chops/lifts > lunge with twist > partner squat & chest pass > partner figure 8s > partner between legs to over the shoulder
    D) runners warm up > Traveling ring drills (if available) > Wrist 40 drills > egg rock to forward and backward rolls to standing with legs only > Rope or chest expander around body drill 10s > Candle drill 5s hold ball > Cable and stick overhead squats 10s > Foam roller or medicine ball self massage

    Check out videos of wrist strengthening drills and shoulder mobility work on our YouTube channel!

    WORKOUT

    Do only simple work with light challenge on each exercise and increased reps
    CONDITIONING WORKOUTS: Do the above warm ups plus one day do technique on jump rope, one day do running technique work, and one day do agility ladder work. FOCUS ON TECHNIQUE OVER WORKOUT INTENSITY.
    STRENGTH CLASSES: Do the above warm ups focusing more on the strength type of movements of handstands, ring work, 1 leg balance work, and Eischens Yoga partner feedback.  ALL the exercises you do here are very, very light and focus on technique and breathing properly on each and every reps (in on eccentric, out on concentric part of each movement).  It is cool to do simple static holds here as well, like with Eischens Yoga.
    COOL DOWN: Rest pose and breath work, 5-7 minutes

    EISCHENS YOGA:

    MBG students and online members do as much Eischens Yoga as possible during this week. This is your main workout as well! Eischens Yoga can be your only thing you do for classes this week.

    OUTSIDE OF MBG CLASSES:

    This week:

    1. Eat as clean as possible plant based. Eat foods that restore health, balance and energy to the body.

    2. Drink A LOT of water this week to help the body recover and get rid of toxins.

    3. Massage therapy as much as possible.

    4. Get outside for a minimum of 30 minutes a day.

    5. Walk for a minimum of 1 mile a day.

    6. Read healthy books that bring health to mind and body.

    7. Laugh as much as you can, watch funny movies, surround yourself with positive people and enjoy those around you.

    8. Listen to your gut always: rest when tired, sleep when sleepy, eat only when hungry.  Remember your gut never lies.

    9. Appreciate what you have...friends, family and the MBG!

    Enjoy this week keep doing things that make you feel good and healthy!

    - Jon Hinds

    SATURDAY OPTIONS

    Saturday

    jump

    UNBREAKABLE

    Friday

    jump

    QUICKSAND

    Thursday

    jump

    SERGEANT SLAUGHTER

    Wednesday

    jump

    SWEATY ONE

    Tuesday

    jump

    8 Week Cycle Intro

    Current 8 Week Cycle: Sept 12th - Nov 5th, repeat Mon - Sat workouts

    J-ROCK 2

    Monday

    jump

    FBI Inside

    Monday, August 29th

    july3

    Daisy 40/20 x 20

    Saturday, September 10th

    jump

    15/15 x 6 minutes

    Friday, September 9th

    jump

    Step n Snatch

    Thursday, September 8th

    jump

    3 x 20 x 3

    Wednesday, August 10th

    july3

    3 x 20 x 3

    Wednesday, September 7th

    july3

    Sweat Box

    Tuesday, September 6th

    july3

    The Gauntlet

    Monday, September 5th

    july3

    15/15 x 12 minutes each set

    Saturday, September 3rd

    60 in afsap

    D-Block

    Friday, September 2nd

    july3

    100 Yard Ascend/ Descend

    Thursday, August 18th

    july3

    UNA Workout

    Wednesday, August 31st

    july3

    30/30 x 8 minutes each section

    Tuesday, August 29th

    july1st

    FBI Inside

    Monday, August 15th

    july3

    Pyramid Workout

    Saturday, July 30th

    swimmers

    15/15 x 10 minutes

    Friday, July 29th

    cleannpress

    15/15 x 16 minutes

    Thursday, July 28th

    hindumtclimb

    100 Yards Workout

    Wednesday, July 27th

    cliffhanger

    Stair Sprints

    Tuesday, July 26th

    stairs

    6x4

    Monday, July 25th

    6x4

    C-Band Resisted Workout

    Saturday, July 23rd

    cband

    Prison Workout, Snatches, Hanging Leg Raises

    Friday, July 22nd

    july9

    Resisted Jump Rope Workout

    Thursday, July 21st

    july8

    I Go U Go, 100 Reps Each

    Wednesday, July 20th

    Clean, Squat, Press

    1 On 1 Off Workout

    Monday, July 18th

    july10ex

    Prison Workout Snatches, Hanging Leg Raises

    Friday, July 8th

    july9

    Resisted Jump Rope Workout

    Thursday, July 7th

    july8

    I Go U Go, 100 Reps Each

    Wednesday, July 6th

    Clean, Squat, Press

    15/15 x 8 minutes each set

    Tuesday, July 5th

    july13

    1 Minute On 1 Minute Off Workout

    Monday, July 4th

    july10ex

    Legs Gone Wild

    Saturday, July 2nd

    jump

     

    Card Deck

    Friday, July 1st

    jump

     

    100s Workout

    Thursday, June 30th

    jump

     

    Practice Day!

    Wednesday, June 29th

    jump

     

    MMA x 5 Rounds

    Tuesday, June 28th

    jump

     

    5 x 5 Partner Resisted workout

    Monday, June 27th

    jump

     

    Mosquito Workout

    Saturday, June 25th

    jump

     

    Macaco Loco

    Friday, June 24th

    jump

     

    Jump Rope Sprints

    Thursday, June 23rd

    jump

     

    Prison 10 to 1

    Wednesday, June 22nd

    jump

     

    BJJ Workout

    Tuesday, June 21st

    jump

     

    40 Reps As Few Sets As Possible

    Monday, June 20th

    jump

     

    Legs Gone Wild

    Saturday, June 18th

    jump

     

    Card Deck

    Friday, June 17th

    jump

     

    100s Workout

    Thursday, June 16th

    jump

     

    Practice Workout

    Wednesday, June 15th

    jump

     

    MMA x 5 Rounds

    Tuesday, June 14th

    jump

     

    5x5 Partner Resisted Workout

    Monday, June 13th

    jump

     

    Mosquito Workout

    Saturday, June 11th

    jump

     

    Macaco Loco

    Friday, June 10th

    jump

     

    Jump Rope Sprints

    Thursday, June 9th

    jump

     

    Prison 10 to 1

    Wednesday, June 8th

    jump

     

    BJJ Workout

    Tuesday, June 7th

    jump

     

    40 Reps As Few Sets As Possible

    Monday, June 6th

    jump

     

    Legs Gone Wild

    Saturday, June 4th

    jump

     

    Card Deck

    Friday, June 3rd

    jump

     

    100s Workout

    Thursday, June 2nd

    jump

     

    Practice Workout

    Wednesday, June 1st

    jump

     

    MMA x 5 Rounds

    Tuesday, May 31st

    jump

     

    1 minute on 1 minute off

    Wednesday, May 25th

    jump

     

    Groups of 3, 9 mins each for 30/30

    Tuesday, May 24th

    jump

     

    20/15/10/5

    Monday, May 23rd

    jump

    Obstacle Course

    Thursday, May 26th

    jump

     

    Prison Workout 10 to 1

    Friday, May 27th

    jump

     

    100, 200, 100

    Saturday, May 28th

    jump

     

    The Farmer

    Saturday, May 21st

    jump

     

    I GO U GO

    Friday, May 20th

    jump

     

    10 sets of Jump Rope

    Thursday, May 19th

    jump

     

    Instructor Led

    Wednesday, May 18th

    jump

     

    10 mins x 3 sections

    Tuesday, May 17th

    jump

     

    6x4, Clean to Jerk or Split Jerk

    Monday, May 16th

    jump

    100, 200, 100 Workout

    Saturday, May 14th

    jump

     

    Prison Workout 10 to 1

    Friday, May 13th

    jump

     

    Obstacle Course

    Thursday, May 12th

    jump

     

    Groups of 3, 9 mins each for 30/30

    Tuesday, May 10th

    jump

     

    1 minute on 1 minute off

    Wednesday, May 11th

    jump

     

    20/15/10/5

    Monday, May 9th

    jump

    The Farmer Workout

    Saturday, May 7th

    jump

     

    I GO U GO

    Friday, May 6th

    jump

     

    10 Sets of Jump Rope Workout

    Thursday, May 5th

    jump

     

    Instructor Led

    Wednesday, May 4th

    jump

     

    10 Minutes of each x 3 Sections

    Tuesday, May 3rd

    jump

     

    6x4 Clean to Jerk or Split Jerk

    Monday, May 2nd

    jump

    15/15 x 12

    Saturday, April 30th

    60 in afsap

    15/15 x 6

    Friday, August 12th

    jump

    Daisy 40/20 x 20

    Saturday, August 13th

    jump

    Mr. Matt

    Wednesday, April 27th

    mrmatt1

    Step n Snatch

    Thursday, August 11th

    jump

    The Gauntlet

    Monday, April 25th

    jump

     

    Pyramid Workout

    Saturday, April 23rd

    jump

     

    15 x 15

    Friday, April 22nd

    jump

     

    40x20 for 5 sets

    Thursday, April 21st

    jump

     

    5 Mins As Many As Possible

    Wednesday, April 20th

    jump

     

    Double Dare

    Tuesday, April 19th

    jump

     

    J-Rock

    Monday, April 18th

    jump

     

    15/15 x 12

    Saturday, April 16th

    60 in afsap

    15/15 x 6

    Friday, April 15th

    jump

    Daisy 40/20 x 20

    Thursday, April 14th

    jump

     

    Mr. Matt

    Wednesday, April 13th

    mrmatt1

    Step n Snatch

    Tuesday, April 12th

    jump

    The Gauntlet

    Monday, April 11th

    jump

     

    Pyramid Workout

    Saturday, April 9th

    jump

     

    15x 15

    Friday, April 8th

    jump

     

    40x20 for 5 sets

    Thursday, April 7th

    jump

     

    5 Mins As Many As Possible

    Wednesday, April 6th

    jump

     

    Double Dare

    Tuesday, April 5th

    jump

     

    J-Rock

    Monday, April 4th

    jump

     

    IGOUGO x 3 sets of 8 minutes each

    Saturday, April 2nd

    jump

     

    Kettlebell Card Deck

    Friday, April 1st

    jump

     

    TURK 6-1

    Thursday, March 31st

    jump

     

    As Heavy As Possible Renegade Rows and Push Ups

    Wednesday, March 30th

    jump

     

    Secret Service Snatch Test

    Tuesday, March 29th

    jump

     

    As Heavy As Possible Kettlebell Push Press & Chin Ups

    Monday, March 28th

    jump

     

    30/300/3000

    Saturday, March 26th

    jump

     

    Fast & Furious

    Friday, March 25th

    jump

     

    Brazillian Jiu Jitsu warm-up x 30 minutes

    Thursday, March 24th

    jump

     

    5 x 5

    Wednesday, March 23rd

    jump

     

    B-ball Workout

    Tuesday, March 22nd

    jump

     

    100 Yard Workout

    Monday, March 21st

    jump

     

    Fight Club 3 x 5 minute rounds

    Saturday, March 19th

    jump

     

    30,40,50,60 x 2 As Fast As Possible

    Friday, March 18th

    jump

     

    30/30 x 8 minutes each section x 3 sections

    Thursday, March 17th

    jump

     

    Top of 60 (seconds) x 12 rounds

    Wednesday, March 16th

    jump

     

    card deck

    Tuesday, March 15th

    jump

     

    Top of 90 (seconds) x 10 rounds

    Monday, March 14th

    jump

     

    30/300/3000

    Saturday, March 12th

    jump

     

    Fast & Furious Workout

    Friday, March 11th

    jump

     

    BJJ warm-up x 30 minutes

    Thursday, March 10th

    jump

     

    5 x 5

    Wednesday, March 9th

    jump

     

    B-ball workout

    Tuesday, March 8th

    jump

     

    100 Yard Workout

    Monday, March 7th

    jump

     

    Fight Club 3 x 5 minute rounds

    Saturday, March 5th

    jump

     

    30,40,50,60 x 2 As Fast As Possible

    Friday, March 4th

    jump

     

    30/30 x 8 minutes x 3 sections

    Thursday, March 3rd

    jump

     

    Top of 60 (seconds) x 12 rounds

    Wednesday, March 2nd

    jump

     

    Card Deck

    Tuesday, March 1st

    jump

     

    Top of 90 (seconds) x 10 rounds

    Monday, February 28th

    jump

     

    “The Yogi”

    Saturday, February 26th

    jump

     

    15/15 x 10 minutes clean & press workout

    Friday, February 25th

    jump

     

    Pyramid Workout

    Thursday, February 24th

    jump

     

    Descend workout

    Wednesday, February 23rd

    jump

     

    Warrior Sequence

    Tuesday, February 22nd

    jump

     

    Skill Strength

    Monday, February 21th

    jump

     

    Jump Rope

    Saturday, February 19th

    jump

     

    Card Deck

    Friday, February 18th

    jump

     

    Drill Workout!

    Thursday, February 17th

    jump

     

    100 / 80 / 60 reps

    Wednesday, February 16th

    jump

     

    Can you do a 1 arm chin up?

    Step n Snatch

    Tuesday, Febuary 15th

    jump

     

    Post how many flights/snatches you complete in 30 minutes

    Skill Strength

    Monday, February 14th

    box push up

    “The Yogi” 4 x thru AFAP

    Saturday, February 12th

    jump

     

    15/15 x 10 minutes clean & press workout

    Friday, February 11th

    jump

     

    Pyramid Workout

    Thursday, February 10th

    jump

     

    Descend workout

    Wednesday, February 9th

    jump

     

    Warrior Sequence

    Tuesday, February 8th

    jump

     

    Skill Strength

    Monday, February 7th

    jump

     

    Jump Rope Workout

    Saturday, February 5th

    jump

     

    Card Deck

    Friday, February 4th

    jump

     

    Drill Workout!

    Thursday, February 3rd

    jump

     

    100 / 80 / 60 reps for each level

    Wednesday, February 2nd

    jump

     

    Can you do a 1 arm chin up?

    Step n Snatch (30 minutes amap)

    Tuesday, Febuary 1st

    jump

     

    Post how many flights/snatches you complete in 30 minutes

    Skill Strength

    Monday, January 31st

    box push up

    30/300/3000

    Saturday January 29th

    jump

    Goal - Time: 30 minutes / Power Wheel Crawl: 300 yards / Jump Rope: 3000 revolutions

    Post your time and enter the 30/300/3000 club!

    Prison 12-2 of each set

    January 28th, 2011

    Betworkout

    What is your time?

    30/30 x 6 x thru all 4 = 24 minutes!!

    January 27th, 2011

    Betworkout

    Bet Workout

    January 26th, 2011

    Betworkout

    Did you win the bet?

    15/15 x 12 minutes each set

    Saturday, August 6th

    60 in afsap

    D-ball Cleans and Presses

    January 24th, 2011

    Stairs in 20 minutes

    January 22th, 2011

    60 in afsap

    Pete Books can Crawl 265 yards in one set.  How far did you crawl?

    Gail Campbell can do 81 full Power Wheel Roll outs in one set.  How many can you do?

    15/15 x 6 minutes

    January 21st, 2011

    pushup

    Jump Rope 30/30 x 30 minutes

    January 20th, 2011

    rollouts

    100 Yard Workout

    January 19th, 2011

    60 in afsap

     

    Card Deck Workout

    January 18th, 2011

    Card Deck Workout

    What is your favorite boot camp workout?

    60 AFSAP

    Monday January 16th

    60 in afsap

    30/300/3000

    Saturday January 15th

    jump

    Goal - Time: 30 minutes / Power Wheel Crawl: 300 yards / Jump Rope: 3000 revolutions

    Post your time and enter the 30/300/3000 club!

    Prison12-2 to the Beat

    January 14th, 2011

    Betworkout

    What is your time?

    30/30 x 6 minutes x thru all 4 = 24 minutes!!

    January 13th, 2011

    Betworkout

    Bet Workout

    January 12th, 2011

    Betworkout

    Did you win the bet?

    15/15 x 12 Minute Boot Camp Workout

    January 11th, 2011

    60 in afsap

    What is your favorite boot camp workout?

    D-ball Cleans & Presses

    January 10th, 2011

    Stairs x in 20 minutes

    January 8th, 2011

    60 in afsap

    Pete Books can Crawl 265 yards in one set.  How far did you crawl?

    Gail Campbell can do 81 full Power Wheel Roll outs in one set.  How many can you do?

    15/15 x 6 minutes each section

    January 7th, 2011

    60 in afsap

    Jump Rope 30/30 x 30 minutes

    January 6th, 2011

    60 in afsap

    100 Yard Workout

    January 5th, 2011

    60 in afsap

    What is your time?

    Card Deck Workout

    January 4th, 2011

    60 in afsap

    What is your favorite boot camp workout?

    60 in AFSAP

    Monday January 3rd

    60 in afsap

    How did this workout work out for you?

    Let us know!

    Prison Workout Snatches, Hanging Leg Raises

    December 31st

    july9

    What is your favorite prison workout?

    Brazilian Jiu-Jitsu

    Thursday December 30th

    bjj

    How did this workout work out for you?

    Let us know!

    100 Yards Lateral Handstand Walks, Cliffhanger, Touch Downs, Supermans

    Wednesday December 29th

    100 yard workout - As few sets as possible
    cliffhanger

    How is your handstand walking training? If you want more tips consider online personal training!

    15/15 Burpees, Jump Rope, Hindu Squats, Mountain Climbers

    Tuesday December 28th

    hindumtclimb

    15/15 for 16 minutes

     

    This Endurance and Strength workout will be intense - Set Goals and maintain your repetitions throughout the workout -  What is your goal?

    Sprints - Jump Rope

    Saturday December 25th

    jumpropesprints

    Finish with Power Wheel Core Exercises - How Fast Can you complete 20/15/10/5 of Pikes and Leg Curls?

    Renegade Rows, Back Press, Windmills, Turkish Get Ups

    December 24th

    july2

    How Fast is your Fast? Which one of these exercises is most challenging?

    30/30 24min

    December 23rd

    july1st

    Are you making your goals for December? Evalute, and aim to constantly improve!

    We now have a silverback challenge for the people who have been at power and need to evolve!

    Card Deck: Tiger Push Ups, Chins, Split Squats, Tucks

    December 22nd

    july7

    Try to complete this Card Deck Workout in under 45 minutes. How fast did you crush this workout?

    40/20 27min Conditioning Workout

    December 21st

    july6

    Are you ready for another Conditioning workout?

    Double Stomp Clean, Split Jerk, Backdome

    December 20th

    july5

    Are you ready for Double Stomp Clean to Split Jerk 6 x 4?

    C-Band Resisted Workout

    Saturday, July 9th

    cband

    Prison Workout Snatches, Hanging Leg Raises

    December 17th

    july9

    What is your favorite prison workout?

    Brazilian Jiu-Jitsu

    Thursday December 16th

    bjj

    How did this workout work out for you?

    Let us know!

    100 Yards Lateral Handstand Walks, Cliffhanger, Touch Downs, Supermans

    Wednesday December 15th

    100 yard workout - As few sets as possible
    cliffhanger

    How is your handstand walking training? If you want more tips consider online personal training!

    15/15 Burpees, Jump Rope, Hindu Squats, Mountain Climbers

    Tuesday December 14th

    hindumtclimb

    15/15 for 16 minutes

     

    This Endurance and Strength workout will be intense - Set Goals and maintain your repetitions throughout the workout -  What is your goal?

    1 Minute On 1 Minute Rest for 10 Exercises

    December 13th

    july10ex

    Record your results here and then aim to improve!

    Sprints - Jump Rope

    Saturday December 11th

    jumpropesprints

    Finish with Power Wheel Core Exercises - How Fast Can you complete 20/15/10/5 of Pikes and Leg Curls?

    Renegade Rows, Back Press, Windmills, Turkish Get Ups

    December 10th

    july2

    How Fast is your Fast? Which one of these exercises is most challenging?

    30/30 x 8 minutes each section

    Tuesday, August 2nd

    july1st

    Card Deck: Tiger Push Ups, Chins, Split Squats, Tucks

    December 8th

    july7

    Try to complete this Card Deck Workout in under 45 minutes. How fast did you crush this workout?

    40/20 27min Conditioning Workout

    December 7th

    july6

    Are you ready for another Conditioning workout?

    Double Stomp Clean, Split Jerk, Backdome

    December 6th

    july5

    Are you ready for Double Stomp Clean to Split Jerk 6 x 4?

    I go U go - Burpees, Carries, Sprints

    Saturday December 4th

    igougo

    Ready for a killer workout?

    15/15 Cleans & Push Press, Squats, Swings

    Friday December 3rd

    15_15

    If you get 100 reps post here - post your results either way as it is fun to see how everyone is doing!

    Farmers Workout

    Thursday December 2nd

    farmers

    Post your time for this as fast as possible workout!

    Static to Strong

    Wednesday December 1st

    pushup

    15 second isometric hold to 10 reps of each movement 3x through each exercise:

    Post your results

    Pyramid Boot Camp

    Tuesday, November 30th

    swings

    Can you complete the goal reps in 30 minutes?

    Monday Test Day

    Monday November 29th

    swings

    Last Time through Test Day - Have you improved? Are you ready for the test in January?

    Jump Rope & Turk 6 - 1

    Saturday November 27th

    jumpropeturk

    The goal is to keep progressing in kettlebell weight each set finishing 1 Turkish Get up with men at 44k and women at 28k! What is your goal?

    100 Clean Squat Press

    Friday November 25th

    cleansquatpress

    U go I go - D-ball Clean, Squat Press 100 reps each person

    Go for beating the record and post your results!

    Card Deck

    Thursday November 25th

    Happy Thanksgiving! Madison Monkey Bar Gym is closed today but in case you want to get a workout in before the feast here is November's Card Deck Workout!

    carddeck

    Card Deck

    Top of the Minute: Jerks and Snatches

    Wednesday November 24th

    topmin


    As heavy as possible for this Top of the Minute Workout! Post your results here

    15/15 Boot Camp

    Tuesday November 23rd

    15_15bootcamp

    Ready for a bodyweight workout? Need a Power Wheel?

    5 x 5 1 Arm Chins, Back Press, 1 Leg Curls, Hack Squats

    Monday, November 22nd

    1armchins

    Today's Strength Workout uses Jungle Gym XT and Kettlebells

    Post Your Results

    I go U go - Burpees, Carries, Sprints

    Saturday November 20th

    igougo

    Ready for a killer workout?

    15/15 Cleans & Push Press, Squats, Swings

    Friday November 19th

    15_15

    If you get 100 reps post here - post your results either way as it is fun to see how everyone is doing!

    Farmers Workout

    Thursday Novmber 18th

    farmers

    Post your time for this as fast as possible workout!

    Static to Strong

    Wednesday November 17th

    pushup

    15 second isometric hold to 10 reps of each movement 3x through each exercise:

    Post your results

    Pyramid Boot Camp

    Tuesday, November 16th

    swings

    Finish in 30 minutes - How did you do?

    Monday Test Day

    Monday November 15th

    swings

    MONDAY - TEST DAY!

    Round 2. Goals Set. Were your goals met? Share Your Results!

    Jump Rope & Turk 6 - 1

    Saturday November 13th

    jumpropeturk

    The goal is to keep progressing in kettlebell weight each set finishing 1 Turkish Get up with men at 44k and women at 28k! What is your goal?

    100 Clean Squat Press

    Friday November 12th

    cleansquatpress

    U go I go - D-ball Clean, Squat Press 100 reps each person

    Go for beating the record and post your results!

    Card Deck

    Thursday November 11th

    carddeck

    Card Deck

    Top of the Minute: Jerks and Snatches

    Wednesday November 10th

    topmin


    As heavy as possible for this Top of the Minute Workout! Post your results here

    15/15 Boot Camp

    Tuesday November 9th

    15_15bootcamp

    Ready for a bodyweight workout? Need a Power Wheel?

    5 x 5 1 Arm Chins, Back Press, 1 Leg Curls, Hack Squats

    Monday, November 8th

    1armchins

    Today's Strength Workout uses Jungle Gym XT and Kettlebells

    Post Your Results

    I go U go - Burpees, Carries, Sprints

    Saturday November 6th

    igougo

    Ready for a killer workout?

    15/15 Cleans & Push Press, Squats, Swings

    Friday November 5th

    15_15

    If you get 100 reps post here - post your results either way as it is fun to see how everyone is doing!

    Farmers Workout

    Thursday Novmber 4th

    farmers

    Post your time for this as fast as possible workout!

    Static to Strong

    Wednesday November 3rd

    pushup

    15 second isometric hold to 10 reps of each movement 3x through each exercise:

    Post your results

    Pyramid Boot Camp

    Vote for Jon as the Most Interesting Trainer in the World!

    Please, vote everyday: Contest Ends November 22nd

    Tuesday, November 2st

    swings

    Finish in 30 minutes - How did you do?

    MONDAY - TEST DAY!!!!

    Vote for Jon as the Most Interesting Trainer in the World!

    Please, vote: Contest Ends November 22nd

    Monday November 1st

    swings

    MONDAY - TEST DAY!!!! After warm ups at each level, then go for it at the level you feel challenges you the most…if after a few reps you feel you could surpass the goal number for that exercise and level then stop and go to the next level before fatiguing yourself.

    Let us you your TEST DAY Results!

    30/300/3000 Power Wheel Crawl/Jump Rope

    Saturday October 16th

    Have a Happy and Safe Halloween!

    jump

    Goal - Time: 30 minutes / Power Wheel Crawl: 300 yards / Jump Rope: 3000 revolutions

    Post your time and enter the 30/300/3000 club!

    Card Deck: Kettlebell Seated Push Press, Swings, Squats, Hanging Leg Raises

    Vote for Jon as the Most Interesting Trainer in the World!

    Please, vote everyday: Contest Ends November 22nd

     

     

    Friday October 29th

    swings

    Card Deck: Use the same Kettlebells for the entire workout

    Post your result

    Sprints and Power Wheel Rollouts

    Thursday October 28th

    sprints

    Post your results here or facebook!

    Prison Workout - Handstand Press Up, Chin Up, Split Squat, Deadlift

    Wednesday, October 27th

    kbdeadlifts

    Prison Workout: 10 to 1

    Fight Club

    Tuesday October 26th

    battlingropes

    Fight Club: 3 Rounds as fast as possible

    If you get this done in under 30 minutes - Let us know!

    Power Strength 5 x 6

    Monday, October 25th

    What are your goals for this workout?

    strength5x6

    Walk Around Push Ups, Side to Side Body Rows, Lateral Box Jumps, Jungle Gym Curls

    MMA Fighter Circuit

    Saturday October 23rd

    mma

    How fast can you complete this circuit?

    Bet Workout

    Friday October 22nd

    bet

    You have to hit the goal or else! How did you fare?

    BJJ Workout

    Thursday October 21st

    bjj

    30 minutes as many times through as possible

    How many times did you make it through the Brazilian Jiu Jitsu Endurance Warm Up?

    Top of the Minute: Snatches & Split Jerks

    Wednesday October 20th

    dragonflysitups

    Post your results for the Core Training - How fast did you complete touchdowns and dragonfly sit ups?

    Jump Rope Sprints Kettlebell Sit Ups

    Tuesday October 19th

    jumpropesprints

    For this workout you need a Jump Rope and Kettlebells

    Did you hit the goal numbers?

    Wesley 100

    Monday October 18th

    Jon Hinds' client, Wesley Matthews, an NBA player for the Portland Trail Blazers, came up with the idea for this workout - It will be intense!

    wesley100

    Power Wheel Crawling and Power Wheel Push Ups, Climbing, and Traveling Jumping

    30/300/3000 Power Wheel Crawl/Jump Rope

    Saturday October 16th

    Madison MBG Members: Join Us at Olin Park 9-11a - Wear your MBG Shirts and Bring Your Friends!

    jump

    Goal - Time: 30 minutes / Power Wheel Crawl: 300 yards / Jump Rope: 3000 revolutions

    Post your time and enter the 30/300/3000 club!

    Card Deck: Kettlebell Seated Push Press, Swings, Squats, Hanging Leg Raises

    Friday October 15th

    swings

    Card Deck: Use the same Kettlebells for the entire workout

    Post your results - How do you like this months Card Deck?

    Sprints and Power Wheel Rollouts

    Thursday October 14th

    sprints

    Post your results here or facebook!

    Prison Workout - Handstand Press Up, Chin Up, Split Squat, Deadlift

    Wednesday, October 13th

    kbdeadlifts

    Prison Workout: 10 to 1

    Fight Club

    Tuesday October 12th

    battlingropes

    Fight Club: 3 Rounds as fast as possible

    If you get this done in under 30 minutes - Let us know!

    Power Strength 5 x 6

    Monday, October 11th

    Welcome to Week 3 - Check your results from Week 1 and Improve! What are your goals for this workout?

    strength5x6

    Walk Around Push Ups, Side to Side Body Rows, Lateral Box Jumps, Jungle Gym Curls

    MMA Fighter Circuit

    Saturday October 9th

    mma

    How fast can you complete this circuit?

    Bet Workout

    Friday October 8th

    bet

    You have to hit the goal or else! How did you fare?

    BJJ Workout

    Thursday October 7th

    bjj

    30 minutes as many times through as possible

    How many times did you make it through the Brazilian Jiu Jitsu Endurance Warm Up?

    Top of the Minute: Snatches & Split Jerks

    Wednesday October 6th

    dragonflysitups

    Post your results for the Core Training - How fast did you complete touchdowns and dragonfly sit ups?

    Jump Rope Sprints Kettlebell Sit Ups

    Tuesday October 5th

    jumpropesprints

    For this workout you need a Jump Rope and Kettlebells

    Did you hit the goal numbers?

    Wesley 100

    Monday October 4th

    Jon Hinds' client, Wesley Matthews, an NBA player for the Portland Trail Blazers, came up with the idea for this workout - It will be intense!

    wesley100

    Power Wheel Crawling and Power Wheel Push Ups, Climbing, and Traveling Jumping

    30/300/3000 Power Wheel Crawl/Jump Rope

    Saturday October 2nd

    jump

    Goal - Time: 30 minutes / Power Wheel Crawl: 300 yards / Jump Rope: 3000 revolutions

    Post your time and enter the 30/300/3000 club!

    Card Deck: Kettlebell Seated Push Press, Swings, Squats, Hanging Leg Raises

    Friday October 1st

    swings

    Card Deck: Use the same Kettlebells for the entire workout

    Sprints and Power Wheel Rollouts

    Thursday September 30th

    sprints

    Post your results here or facebook!

    Prison Workout - Handstand Press Up, Chin Up, Split Squat, Deadlift

    Wednesday, September 29th

    kbdeadlifts

    Prison Workout: 10 to 1

    Fight Club

    Tuesday September 28th

    battlingropes

    Fight Club: 3 Rounds as fast as possible

    If you get this done in under 30 minutes - Let us know!

    Power Strength 5 x 6

    Monday, September 27th

    We are starting a new month of workouts - Enjoy as these workouts will be intense!

    strength5x6

    Walk Around Push Ups, Side to Side Body Rows, Lateral Box Jumps, Jungle Gym Curls

    5 x 5 Strength

    Monday December 27th

    5 x 5 Strength

    deadlift

     

    Alternate between the 2 upper body exercises until you have completed 5 sets,

    REST

    Then alternate between the 2 lower body exercises until you complete 5 sets,

    DONE!

    Don't forget to set your goals to constantly improve - Have you made your goals?

    Pyramid Workout

    Saturday, July 16th

    swimmers

    15/15 x 10 minutes

    Friday, July 15th

    cleannpress

    15/15 Burpees, Jump Rope, Hindu Squats, Mountain Climbers

    Thursday September 23rd

    hindumtclimb

    15/15 for 16 minutes

     

    This Endurance and Strength workout will be intense - Set Goals and maintain your repetitions throughout the workout -  What is your goal?

    100 yards lateral handstand walks cliffhanger touch downs supermans

    Wednesday September 22nd

    100 yard workout - As few sets as possible
    cliffhanger

    How is your handstand walking training? If you want more tips consider online personal training!

    Stair Sprints

    Tuesday September 20th

    stairs

    Stair Sprints

    What is your goal for this workout?

    6 x 4

    Monday, July 11th

    6x4

     

    Jump Rope Sprints

    Saturday September 18th

    jumpropesprints

    Jump Rope Sprints

    Finish with Power Wheel Core Exercises - How Fast Can you complete 20/15/10/5 of Pikes and Leg Curls?

    Hindu Push Ups, Renegade Rows, Snatches, Broad Jumps

    Friday September 17th

    youtube image of workout

    30,40,50,60 Strength Power and Endurance

    How Fast Can You Complete This As Fast As Possible Workout?

    Barefoot Running

    Thursday September 16th

    run

    Vibram OR barefoot (if possible) RUN:

    How is your barefoot training?

    Atomic Push Ups, Body Rows, Box Jump, Leg Curls

    Wednesday September 15th

    bodyrows

    Make sure to record your results on the  workout worksheet - set goals to improve - aim high and constantly evolve!

    Card Deck: Aces are High

    Tuesday September 14th

    carddeck

    Each exercise is a suit in a full deck of cards. This is an As Fast As Possible Endurance Strength Workout Enjoy! Post Your Times!

    5 x 5 Strength

    Monday September 13th

    5 x 5 Strength

    deadlift

    Welcome to the 60 Day Challengers!

    Alternate between the 2 upper body exercises until you have completed 5 sets,

    REST

    Then alternate between the 2 lower body exercises until you complete 5 sets,

    DONE!

    Don't forget to set your goals to constantly improve - Have you made your goals?

    Endurance Power Repetition Pyramid

    Saturday September 11th

    swimmers

    Repetition Pyramid means you have a certain number of reps to complete for each exercise - How fast can you finish this Endurance Power Repetition Pyramid?

    Clean & Press, Swings, Hanging Leg Raises

    Friday September 10th

    15/15 for 16 minutes

    cleannpress

    The Goal is sets of 5 each exercise - What is your goal?

    15/15 x 16 minutes

    Thursday, July 14th

    hindumtclimb

    100 Yards Workout

    Wednesday, July 13th

    cliffhanger

    Stair Sprints

    Tuesday, July 12th

    stairs

    Monday: Labor Day

    Monday September 6th

    Madison Monkey Bar Gym is observing Labor Day and will reopen Tuesday Morning!

    Follow your Eischens Yoga DVD or Try to improve on an old strength and power workout - Let us know how it went!

    Jump Rope Sprints

    Saturday September 4th

    jumpropesprints

    Jump Rope Sprints

    Finish with Power Wheel Core Exercises - How Fast Can you complete 20/15/10/5 of Pikes and Leg Curls?

    Hindu Push Ups, Renegade Rows, Snatches, Broad Jumps

    Friday September 3rd

    Videos Are Back! Click on the image and help us Welcome Stephon Curry to the MBG Training Team!

    youtube image of workout

    30,40,50,60 Strength Power and Endurance

    How Fast Can You Complete This As Fast As Possible Workout?

    Barefoot Running

    Thursday September 2nd

    Vibram OR barefoot (if possible) RUN:

    Stability 1 mile (3.5 laps at mbg) / Strength 1.5 mile run (5 laps) / Power 2 miles (7 laps)

    When your feet get too sore running barefoot then put your VFF’s back on or your shoes and finish if you can. If feet got too sore then put shoes back on and your walk back and your done

    Power Wheel rollouts for 100 in as few sets as possible:

    Stability 1” to wall / Strength 1 yard to wall / Power chest to the floor

    Eischens yoga beginner sequence cool down (on EY dvd)

    Atomic Push Ups, Body Rows, Box Jumps, Leg Curls

    Wednesday September 1st

    Make sure to record your results on the  workout worksheet - set goals to improve - aim high and constantly evolve!

    Alternate between the following until you have performed 60 reps of each:
    1. Pushups
    Stability  knee Or halfseys / Strength regular push ups / Power Atomic push ups with feet in jungle gym

    2. Body Rows
    Stability-60 or 90 degree rows/ Strength regular or feet on box / Power- no legged body rows
    Rest as needed, then repeat same format for

    1. Box Jumps
    Stability full ROM squat standing to tip toes / Strength 24'' box control jumps / Power 36” box jumps

    2. Power Wheel OR Jungle Gym Leg Curls: (begin each rep in supine bridge)
    Stability slow leg curls with hips 1” off the floor / Strength faster leg curls with hips 1-6'' off floor / Power plyo leg curls with hips 1-6'' off floor

    Finish with Supine Bridge hold and then shoot legs out to full extension and return to Supine Bridge As Fast As Possible Repeat

    Card Deck: Aces are High

    Tuesday August 31st

    carddeck

    Each exercise is a suit in a full deck of cards. This is an As Fast As Possible Endurance Strength Workout Enjoy!

    Let us know how your workouts are going

    5 x 5 Strength

    August 29th

    deadlift

    Alternate between the 2 upper body exercises until you have completed 5 sets,

    REST

    Then alternate between the 2 lower body exercises until you complete 5 sets,

    DONE!

    Daisy Conditioning

    Saturday August 28th

    40/20 for 20 minutes

    What is your favorite Conditioning Exercise?

     

    Clean and Press 15/15

    Friday August 27th

    Your Goal is 100 reps - How many reps did you get in 10 minutes? Post Here

    100 yard Carry, 100 rev Jumping Rope

    Thursday August 26th

    100 yard Ascend/Descend ENDURANCE STRENGTH Training

    Let us know how many times you made it through the circuit: A Good Goal is 6 times!

    Hindu Squats, Aligator Push Ups, Rows

    Wednesday August 25th

    Let us know how you are improving

    3 x 20 x 3  aka 3 times through with 20 reps of 3 exercises

    "Going to the MBG is really a lot of good habits:  exercise, diet, discipline, helping others, making new friends..." Jeff Ford

    Sweat box Endurance Strength and Power Training

    Tuesday August 24th

    Sweat box ENDURANCE / STRENGTH / POWER Training

    How many times did you complete this cycle in 30 minutes?

    MBG Power Training

    Monday August 23rd

    Welcome to Week 4 of August Workouts. Record your results with the  workout worksheet .

    What are your power goals?

    MBG POWER Training

    Pyramid Workout 6 Exercises

    Saturday August 21st

    Pyramid Workout 6 Exercises Enjoy

    D-Block Prison Workout

    Friday August 20th

    D-Block Prison Workout 10 to 1

    'I never remember the easy workouts' ~ Pete Brooks

    Brazillian Jiu-Jitsu

    Thursday August 19th

    How did this workout work out for you?

    Let us know!

    Brazilian Jiu Jitsu Warm Up

    UNA Workout

    Wednesday August 18th

    Una Workout is As Many As Possible - How many reps did you complete?

    4 Quarter Stairs

    Tuesday August 17th

    4 Quarter Stairs

    Goal Times: Stability - 38mins / Strength - 33mins / Power - 28mins

    How fast did you complete the August Stairs Workout?

    FBI Inside

    Monday August 16th

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

    Daisy Conditioning

    Saturday August 14th

    40/20 for 20 minutes

    What is your favorite Conditioning Exercise?

     

    Clean and Press 15/15

    Friday August 13th

    Your Goal is 100 reps - How many reps did you get in 10 minutes? Post Here

    100 yard Carry, 100 rev Jumping

    Thursday August 12th

    100 yard Ascend/Descend ENDURANCE STRENGTH Training

    Let us know how many times you made it through the circuit: A Good Goal is 6 times!

    Hindu Squats, Aligator Push Ups, Rows

    Wednesday August 11th

    Let us know how you are improving

    3 x 20 x 3  aka 3 times through with 20 reps of 3 exercises

    "Going to the MBG is really a lot of good habits:  exercise, diet, discipline, helping others, making new friends..." Jeff Ford

    MBG Power Training

    Monday August 9th

    Welcome to Week 2 of August Workouts. Record your results with the  workout worksheet . Set your goals to improve for when we repeat the workouts in week 4!

    What are your power goals?

    MBG POWER Training

    Pyramid 6 Exercises

    Saturday August 7th

    Pyramid Workout 6 Exercises Enjoy

    D-Block

    Friday, August 5th

    july3

    Brazilian Jiu Jitsu

    Thursday August 5th

    How did this workout work out for you?

    Let us know!

    Brazilian Jiu Jitsu Warm Up

    UNA Workout

    Wednesday, August 3rd

    july3

    4 Quarter Stairs

    Tuesday August 3rd

    4 Quarter Stairs

    Goal Times: Stability - 38mins / Strength - 33mins / Power - 28mins

    How fast did you complete the August Stairs Workout?

    FBI Inside

    Monday, August 1st

    july3

    Farmers Carry, Power Wheel Crawl, Box Step Ups, Jump Rope Circuit Training

    Saturday July 31st

    july3

    How many circuits did you complete in 30 minutes? Post Comments here or on Facebook!

    Sunday August 1st!

    Enjoy your day, relax, drink plenty of water!

    Renegade Rows, Back Press, Windmills, Turkish Get Ups

    July 30

    july2

    How Fast is your Fast? Which one of these exercises is most challenging?

    U-go-I-go Tire Clean Squat Press

    July 28th

    Clean, Squat, Press

    MBG record is 16:34 with 100lb D-ball - What is your goal?

    15/15 x 8 minutes each set

    Tuesday, July 19th

    july13

    1 Minute On 1 Minute Rest for 10 Exercises

    July 26th

    july10ex

    Record your results here and then aim to improve!

    C-Band Resisted Workout

    July 24th

    cband

    C-band Workouts can be done outside, where did you complete this workout?

    Prison Workout Snatches, Hanging Leg Raises

    July 23rd

    july9

    What is your favorite prison workout?

    Resisted Jump Rope Workout with Power Jumper

    July 22nd

    july8

    Make sure to track your time with your Workout Worksheet
    Then set your goals for next time when you repeat this killer workout!

    Card Deck: Tiger Push Ups, Chins, Split Squats, Tucks

    July 21st

    july7

    Try to complete this Card Deck Workout in under 45 minutes. How fast did you crush this workout?

    Diagonal Chops, Box Step Ups, Skaters, Russian Twists, Cable Full Extension, Medicine Ball Slams, Box Squats, Jump Rope

    July 20th

    july6

    Are you ready for another Conditioning workout?

    Stomp Clean, Split Jerk, Backdome

    July 19th

    july5

    Are you ready for Double Stomp Clean to Split Jerk 6 x 4

    Farmers Carry, Step Up, Power Wheel Crawl

    Saturday July17th

    july3

    How many circuits did you complete in 30 minutes? Post Comments here or on Facebook!

    Sunday July 18th

    Enjoy your day, relax, drink plenty of water!

    Renegade Rows, Back Press, Windmills, Turkish Get Ups

    July 16

    july2

    How Fast is your Fast? Which one of these exercises is most challenging?

    Swings, Box Squats, Resisted Running, Lateral Box Step Ups, Swimmers, Burpees

    July 15th

    july1st

    Download the  Workout Worksheet for July weeks 1 and 3

    Are you making your goals for July? Evalute, and aim to constantly improve!

    U-go-I-go Tire Clean Squat Press

    July 14th

    Clean, Squat, Press

    MBG record is 16:34 with 100lb D-ball - What is your goal?

    Punches, Passes, Burpees, Log Jumps, Running, Mountain Climbers and Core

    July 13th

    july13

    How fast can you complete the Core Workout after the 15/15? A Good Goal is under 3:30

     

    1 Minute On 1 Minute Rest for 10 Exercises

    July 12th

    july10ex

    Record your results here and then aim to improve!

    C-Band Resisted Workout

    July 10th

    cband

    C-band Workouts can be done outside, where did you complete this workout?

    Prison Workout Snatches, Hanging Leg Raises

    July 9th

    july9

    What is your favorite prison workout?

    Resisted Jump Rope Workout with Power Jumper

    July 8th

    july8

    Make sure to track your time with your Workout Worksheet
    Then set your goals for next time when you repeat this killer workout!

    Card Deck: Tiger Push Ups, Chins, Split Squats, Tucks

    July 7th

    july7

    Try to complete this Card Deck Workout in under 45 minutes. How fast did you crush this workout?

    Diagonal Chops, Box Step Ups, Skaters, Russian Twists, Cable Full Extension, Medicine Ball Slams, Box Squats, Jump Rope

    July 6th

    july6

    Are you ready for another Conditioning workout?

    Double Stomp Clean, Split Jerk, Resisted Backdome, Tucks

    July 5th

    july5

    Welcome back, hope you enjoyed your holiday weekend!

    Are you ready for Double Stomp Clean to Split Jerk 6 x 4

    Farmers Carry, Power Wheel Crawl, Box Step Ups, Jump Rope Circuit Training

    Saturday July 3rd

    july3

    How many circuits did you complete in 30 minutes? Post Comments here or on Facebook!

    Sunday July 4th ~ Happy Independence Day

    Enjoy your day, relax, drink plenty of water!

    Renegade Rows, Back Press, Windmills, Turkish Get Ups

    July 2nd

    july2

    How Fast is your Fast? Which one of these exercises is most challenging?

    Swings, Deck Squats, Resisted Running, Lateral Box Step Ups, Swimmers, Burpees

    Happy July!

    july1st

    Finish this workout and set your goals for improving in 2 weeks.

    Download the  Workout Worksheet for July weeks 1 and 3

    Let us know what your goals are for July

    100 Yards HandStand Walking, Pole Climbing, Box Stepping

    Wednesday June 30th

    What is your goal for this workout? Post your goals below

    2 x 1 + 100 + 1000 Bodyweight Workout Outside

    Tuesday June 29th

    How fast did you complete this workout? Post your comment

    June in Madison has been very rainy! Anytime we are rained out, our excellent trainers come up with alternative workouts.  Check out our facebook page for updates and rain alternatives!

    Take this as fast as possible bodyweight workout outside!

    J Rock Planche and Tiger Push-ups, side to side chins, one leg Pistols, Russian Lunges

    Monday June 28th

    jrock

    Welcome to the Last Week of June!  - What is your favorite upper body pushing exercise? Post your comments on J Rock

    Saturday's 10-20-30 x 10 Rounds

    Saturday June 26th

    102030

    This is an as fast as possible workout - How fast did you complete this workout? Let us know!

    Sunday June 13th

    Rest, Eischens Yoga, Relax, Eat Clean, Drink Lots of Water! Enjoy!

    Card Deck You Wont Forget - Hindu Push Ups, Renegade Rows, Touch Downs, Capoeira Lunges

    Friday June 25th

    carddeck

    How did you do with this crushing workout? Comment Here!

    Timed Pyramid Endurance/Strength Training

    Thursday June 24th

    timed

    What is your favorite Conditioning Exercise? Let us know and perhaps it will show up in July's Workouts!

    16:40 Minute Snatch Test

    Wednesday June 23rd

    snatch

    How many more reps can you do in June vs May? Let Us Know!

    Speed Training - Ascend/Descend Sprints

    Tuesday June 22nd

    speed

    Time yourself with our WorkOut Timer then Post how fast you went!

    Mr Matt (Strength & Power) Hands Stand Push Ups, Pull Ups, Broad Jumps, Power Jumps

    Monday June 21st

    Keep Track of Your Results with a  Free Worksheet

    Check in with the goals you made from Week 2 ~ Time to make them!

    Post Your Comments

    mrmatt1

    20/20 30 Minute Circuit Training

    Thursday June 17th

    What is your favorite Conditioning Exercise? Comment Here

    100 Yard Body Resistance Workout

    Wednesday June 16th

    What is your goal for this workout? Post your goals below

    J Rock Planche, Side to Side Chins, Pistols

    Monday June14th

    jrock

    Welcome to Week 3 - What is your favorite upper body pushing exercise? Post your comments on J Rock

    10 - 20 - 30 x 10 Rounds

    Saturday June 12th

    102030

    This is an as fast as possible workout - How fast did you complete this workout? Let us know!

    Sunday June 13th

    Rest, Eischens Yoga, Relax, Eat Clean, Drink Lots of Water! Enjoy!

    Card Deck You Wont Forget

    Friday June 11th

    carddeck

    How did you do with this crushing workout? Comment Here!

    Timed Pyramid

    Thursday June 10th

    timed

    What is your favorite Conditioning Exercise? Let us know and perhaps it will show up in July's Workouts!

    16:40 min Snatch Test

    Wednesday June 9th

    snatch

    How many more reps can you do in June vs May? Let Us Know!

    Speed - Ascend/Descend Sprints

    Tuesday June 8th

    speed

    Time yourself with our WorkOut Timer then Post how fast you went!

    Mr Matt (Strength & Power)

    Monday June 7th

    Keep Track of Your Results with a  Free Worksheet and Set Goals to Improve for Week 4!

    Post Your Comments

    mrmatt1

    MMA Fighter/Circuit Endurance, Strength

    Saturday June 5th

    mma

    This is an As Fast As Possible workout - how fast is fast? Post your time!

     

    Sunday : Rest, Eischens Yoga, Relax, Eat Clean, Drink lots of water! Enjoy!

    15/15 x 10 minute Clean + Press

    Friday June 4th

    cp

    Your Goal is 100 reps - How many reps did you get in 10 minutes? Post Here

    20/20 30 minutes

    Thursday June 3rd

    What is your favorite Conditioning Exercise? Comment Here

    100 Yard Workout BW

    Wednesday June 2nd

    What is your goal? Post your goals below

    2 x 1 + 100 + 1000 Bodyweight Workout Outside

    Tuesday June 1st

    How fast did you complete this workout? Post your comment

    Take this as fast as possible bodyweight workout outside!

    J Rock Monday

    Monday May 31st

    jrock

    Happy Memorial Day - Post your comments on J Rock

    Daisy: 40/20 x 20

    Saturday May 29th

    Daisy: 40/20 for 20 minutes

    What is your favorite Conditioning Exercise?

    The Gaunlet

    Friday May 28th

    The Gaunlet: As fast as possible 1 time through these 9 exercises

    How fast did you complete The Gaunlet?

    Easy E Recover and Sweat

    Thursday May 27th

    Have A Comment? Post It

    Easy E: Recover and Sweat

    Top of the Minute

    Wednesday May 26th

    How heavy can you go? How many reps? Post your times in our comments section...

    Top of the Minute

    6 Flights

    Tuesday May 25th

    Record how fast you completed this workout on your  workout sheet and let us know how you did!

    10 x Stairs

    3 x 20 x 3

    Monday May 24th

    Last Week of May Workouts!  WorkOut WorkSheet

    Let us know how you are improving!

    3 x 20 x 3  aka 3 times through with 20 reps of 3 exercises

     

    1. 20 x Hindu Squats / 24" box jumps / 30" box jumps

    2. 20 x Aligator Push Ups: knees / regular / power wheel on feet

    3. 20 x Alternate Bent Over Rows (10 each side)

    Women: 12k / 24k / 32k

    Men: 20k / 32k / 44k

    3 times through Goal is to finish in 20 minutes!

    "Going to the MBG is really a lot of good habits:  exercise, diet, discipline, helping others, making new friends..." Jeff Ford

    BJJ Warm Up

    Saturday May 22nd

    How did this workout work out for you?

    Comments, Suggestions, Concerns, Compliments

    Brazilian Jiu Jitsu Warm Up

    Prison 10-2

    Friday May 21st

    Have you improved? Let us know in our comment section


    Prison 10-2 (10 reps, 8, 6, 4, 2 for strength and power)

    Stability: 20-4 (20 reps of each of the 4 exercises,16,12,8,4)

    1.Press Ups

    Down Dog / 2 bands Assisted Wall Press-Up / 0-1 Band Asst Wall Press-Up

    2. Side to Side Body Rows

    60° Body Row w Jungle Gym / 90° BR w JG / Feet on a Box

    3.Lateral Box Jumps

    Step over 12” box / 24” Jump On then Over / 30” Jump On then Over

    4.Broad Jumps

    Cable Full Extensions / Broad Jumps / 1-2 Power Jumper Bands

    "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..."

    May Runaround

     

    Thursday May 20th

    May Runaround aka Boobie Run

    Run a 440 or 1 lap around the block

    Carry, Racked or Overhead 100 yards with the Kettlebells or a D-ball

    Kettlebells:  Stability 50% BW / Strength 75% BW / Power 100% BW

    D-ball: Stability 30% BW / Strength 40% BW / Power 50% BW

     

    Who is boobie?

    5 x 5

    Wednesday May 19th

    Let us know how you are doing - post your comments

    5 x 5 for Strength and Power

    3 x 12 for Stability

    Snatch Test

    Tuesday May 18th

    20 Minute Snatch Test

    Ascend / Descend

    Monday May 17th

    Welcome to Week 3! Record your results with the workout sheets, post your times on our comments section and make your goals from 2 weeks ago!

    May Week 1 & 3

    Ascend/Decend

    Daisy: 40/20 x 20

    Saturday May 15th

    Daisy: 40/20 for 20 minutes

    1 minute of each exercise - 5 times through the circuit! 40 seconds on 20 seconds rest/get to next exercise

    1. Sit Outs of 6 Step (We Dare You!)

    2. Fast Hands w the Battling Ropes

    3. Box Push

    4. Jump Rope

    The Gauntlet

    Monday, August 8th

    july3

    Easy E: Recover and Sweat

    Thursday May 13th

    Easy E: Recover and Sweat

    1. Back Dome for 20 breaths

    Stabilty: off wall / Strength: off box / Power: Weighted Belt + Kettlebells

    2. Power Wheel Roll Outs with feet weighted down As Many As Possible

    6" / 1 yard / Chest to Floor

    Alternate 1 and 2 for 10-20 minutes - Should feel great after this! Focus on good form and leave the speed for the 2nd half of the workout

    Run Or Jump

    a) Run 5 (1.5miles) to 10 laps (3 miles)

    b) Jump Rope 150 revolutions/min 5 to 10 sets - Stability practice Forward and Backward

    Top of the Minute

     

    Wednesday May 12th

    Top of the Minute

    20 minutes, alternate between 2 exercises

    1. Kettlebell Clean & Press

    As Heavy As Possible ~ A set of 1 is fine if your form is perfect - max is 8 reps

    2. Chin Up

    Stability: Assisted Chin Ups with Jungle Gym at 60 or 90 degrees or use the NEW Pull Up Revolution

    Strength and Power: Chin Ups or Weighted Chin Ups

     

    How heavy can you go? How many reps? Post your times in our comments section...

    10 x Stairs

    Tuesday May 11th

    6 Flights of Stairs Up and Down

    Record is 9:20!

    Don't Cheat and use the railing

    Go up on the inside and down on the outside - Listen for people behind you and let them pass on the inside

    No Stairs nearby? Use a hill or steep street 100 yards and then walk down and repeat 6 times!

    Stability Level alternate with a partner

    Strength and Power stagger starting times by 30 seconds

     

     

    3 x 20 x 3

    Monday May 10th

    3 x 20 x 3  aka 3 times through with 20 reps of 3 exercises

    1. 20 x Hindu Squats / 24" box jumps / 30" box jumps

    2. 20 x Aligator Push Ups: knees / regular / power wheel on feet

    3. 20 x Alternate Bent Over Rows (10 each side)

    Women: 12k / 24k / 32k

    Men: 20k / 32k / 44k

    3 times through Goal is to finish in 20 minutes!

    "Going to the MBG is really a lot of good habits:  exercise, diet, discipline, helping others, making new friends..." Jeff Ford

    BJJ Warm Up

    Saturday May 8th

    Brazilian Jiu Jitsu Warm Up

    30 Minutes go through all the exercises as many times as possible

    Crawling

    Army Crawl

    Shrimps

    Forward Rolls

    Broad Jump to Burpees

    Sit Outs

    Cartwheels

    Frog Jumps

    Prison 10-2

    Friday May 7th


    Prison 10-2 (10 reps, 8, 6, 4, 2 for strength and power)

    Stability: 20-4 (20 reps of each of the 4 exercises,16,12,8,4)

    1.Press Ups

    Down Dog / 2 bands Assisted Wall Press-Up / 0-1 Band Asst Wall Press-Up

    2. Side to Side Body Rows

    60° Body Row w Jungle Gym / 90° BR w JG / Feet on a Box

    3.Lateral Box Jumps

    Step over 12” box / 24” Jump On then Over / 30” Jump On then Over

    4.Broad Jumps

    Cable Full Extensions / Broad Jumps / 1-2 Power Jumper Bands

    "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..."

    May Runaround

     

    Thursday May 6th

    May Runaround aka Boobie Run

    Run a 440 or 1 lap around the block

    Carry, Racked or Overhead 100 yards with the Kettlebells or a D-ball

    Kettlebells:  Stability 50% BW / Strength 75% BW / Power 100% BW

    D-ball: Stability 30% BW / Strength 40% BW / Power 50% BW

     

    Who is boobie?

    5 x 5

    Wednesday May 5th

    5 x 5 for Strength and Power

    3 x 12 for Stability

    1. Foot Up Lunge

    Stability: Foot on Box / Strength: Jungle Gym / Power: Jungle Gym with KBs

    2. Deadlift

    Stability: 40% Body Weight / Strength: 80% BW / Power: 80% BW

    Alternate the 2 exercises for 5 x 5 should be done in 20mins

     

    Warm Up with Eischen's Yoga

    Do a couple warm up sets to find the weight you need for great form

    Finish with Core:

    Power Wheel Roll outs, Pike Ups

    Snatch Test

    Tuesday May 4th

    20 Minute Snatch Test

    Women 8kg / 12-16kg / 20-24kg

    Men 12kg / 16-20kg / 24-32kg

    1 minute as many reps as possible, then rest 1 minute while your partner snatches

     

    Your Goal is to beat the reps you completed for Secret Service Snatch Test

    Example: If you got 200 reps with the 24k for men then you might go for 22-24 reps, rest a min, then keep repeating for 220-240 reps total

    Ascend / Descend

    Monday May 3rd

    Record your results with the workout sheets, post your times on our comments section and set your goals to improve, aim high!

    May Week 1 & 3

    Check out the Intro to May workouts on Youtube!

    Ascend/Decend

    1. Handstand Push-Ups (HSPU)

    Stability: Hindu Push-ups / Strength: Assisted HSPU / Power: HSPU

    2. Chin-Ups

    Stability: 90° Chin-Ups / Strength: Chin-Ups / Power: L-Seated Chin-Ups

    Alternate 10 of one with 1 of the second exercise, 9 of one with 2 of the second ... until you are done!

    You will most likely not get all your reps in straight sets, pause to recover and then finish your reps before going to the next exercise

    MBG Power Test POWER Training

    Monday April 12th

    Welcome to Week 2 of WOWs! Record your results with the worksheets. Set your goals to improve for when we repeat the workouts in week 4!

    April 2010 WOW WorkSheet for week 2 & 4

    MBG Power Test POWER Training

    4 Exercises ideally using these weights

    Women use 16kb’s, Men use 24kb’s

    1. Double Snatch
    2. Jerk
    3. Front Squat
    4. Deadlift

    On the deadlift women use 32kb's and men use 44kb's if possible

    Goal: As Many As Possible (amap) of each exercise without stopping

    Rest as needed between each exercise

    For all exercises try not to put the kettlebells down during your all out set

    Post your results on our comments page and lets see who gets the highest!!:)

    * If you do not know how to do a snatch yet with 2 arms, do 1 arm snatch or double swings instead

    High level goal is over 110 reps for men and women

    3 x 30sec AMAP Strength Training

    Wednesday April 28th

    3 x 30 Second As Many As Possible STRENGTH Training

    AMAP of each (alternating sets)

    1. Handstand Walks as fast as possible - lateral floor walks / lateral wall Hand Stand walks / free HS walks
    2. Pole or Rope Climb AFAP: 90 degree Jungle Gym chin ups / chin ups, kips or rope or pole climbs / rope or pole climbs

    High level goal is 30 yards in 30 seconds


    3 x 20 seconds AMAP of each (alt. sets):

    1. 24” box jumps - hindu squats / 24" box / 24" box (if you can do more than 1 a second move up to 30" box)
    2. power wheel or jungle gym curls
    High level goal is 22 in 20 seconds on 24" box
    POST ALL RESULTS

    Ascend / Descend Sprints

     

    Tuesday April 27th

    Ascend/Descend Sprints

    Tuesday April 13th

    Ascend/Descend Sprints

     

    1x400,2x350,3x300,4x250,5x200,6x150,7x100

    Recover with a 50 yard walk between each run


    Finish with Eischens Yoga doing 3 x supine bridge for 30 seconds

    100 yard ascend/descend endurance strength training

    Thursday April 29th

    100 yard ascend/descend ENDURANCE STRENGTH Training

    As Many As Possible in 30 MINUTES

    100y 30% overhead carry > 100 JR forward >
    100 y 60% racked carry > 100 JR backwards >
    100 y farmers carry > 100 Jump Rope forward & 100 Jump Rope backwards (200 TOTAL)

    Friday Card Deck

    Friday April 30th

    Card Deck

    Hearts: D-Ball Press
    Diamonds: D-Ball Clean
    Spades: tuck jumps - hindu squat / tuck jump with knees to chest / tuck jump with knees to chest with vest (all three levels must touch fingers to floor btwn each rep of tuck jumps)
    Clubs: Power Wheel rollouts - 1 foot / 1 yard / to chest with vest


    Take 3 water breaks during workout

    Aces are 14, kings are 13, queens 12, jacks 11


    Goal for power level: super hardcore is to use a 50lb vest

    Sweat Box

    Tuesday, August 9th

    july3

    Sweat Box Edurance Strength Power Training

    Saturday April 17th

    Sweat box ENDURANCE / STRENGTH / POWER Training

    20 snatches (16k/24k) >
    40 medicine ball TDs each side >
    60 yard crawl >
    80 box step ups 12” box (both feet on/off) >
    100 Jump Rope

    As many as possible in 30 minutes

    Friday Card Deck

    Friday April 16th

    Card Deck

    Hearts: D-Ball Press
    Diamonds: D-Ball Clean
    Spades: tuck jumps - hindu squat / tuck jump with knees to chest / tuck jump with knees to chest with vest (all three levels must touch fingers to floor btwn each rep of tuck jumps)
    Clubs: Power Wheel rollouts - 1 foot / 1 yard / to chest with vest


    Take 3 water breaks during workout

    Aces are 14, kings are 13, queens 12, jacks 11


    Goal for power level: super hardcore is to use a 50lb vest

    100 Yard Ascend/ Descend

    Thursday, August 4th

    july3

    3 x 30sec AMAP Strength Training

    Wednesday April 14th

    3 x 30 Second As Many As Possible STRENGTH Training

    AMAP of each (alternating sets)

    1. Handstand Walks as fast as possible - lateral floor walks / lateral wall Hand Stand walks / free HS walks
    2. Pole or Rope Climb AFAP: 90 degree Jungle Gym chin ups / chin ups, kips or rope or pole climbs / rope or pole climbs

    High level goal is 30 yards in 30 seconds


    3 x 20 seconds AMAP of each (alt. sets):

    1. 24” box jumps - hindu squats / 24" box / 24" box (if you can do more than 1 a second move up to 30" box)
    2. power wheel or jungle gym curls
    High level goal is 22 in 20 seconds on 24" box
    POST ALL RESULTS

    MBG Power Test POWER Training

    Monday April 26th

    Welcome to Week 4 of WOWs! Record your results with the worksheets. Make sure to acheive your goals!

    April 2010 WOW Worksheet Week 2 & 4

    MBG Power Test POWER Training

    4 Exercises ideally using these weights

    Women use 16kb’s, Men use 24kb’s

    1. Double Snatch
    2. Jerk
    3. Front Squat
    4. Deadlift

    On the deadlift women use 32kb's and men use 44kb's if possible

    Goal: As Many As Possible (amap) of each exercise without stopping

    Rest as needed between each exercise

    For all exercises try not to put the kettlebells down during your all out set

    Post your results on our comments page and lets see who gets the highest!!:)

    * If you do not know how to do a snatch yet with 2 arms, do 1 arm snatch or double swings instead

    High level goal is over 110 reps for men and women

    Timed Pyramid Edurance Strength Workout

    Saturday April 24th


     

    TIMED PYRAMID (endurance/strength)

    30/30 each (all 6), then 40/20 each, then 50/10 each, 40/20 again, then 30/30 and done

    30/30 means 30 seconds exercising followed by 30 seconds resting

    Total workout time is 30 min

    1. Swimmers

    2. Skaters

    3. Log Jumps

    4. Wall Throws

    5. Umpas

    6. Burpees

    Special K

    Friday April 23rd

    Special K

    15/15 for 20 minutes

    Push-Ups

    Body Rows

    Box Jumps

    Kettlebell Swing

    Jump Rope SPRINTS

    Thursday April 22nd

    Jump Rope SPRINTS

    120 seconds Jump Rope Sprints x 10 sets (one person goes for 2 min, then partner's turn)

    If you are at home or without a partner 2 minute JR Sprints, 2 minute REST for 10 sets

    40 minutes total

    Goal revolutions per set: 220/280/340

    • Eischen's Yoga beginner sequence as warm up
    • Supine bridge: 3 x 30 seconds with feedback
    • KB sit ups: 3 x 10 reps
    • Alternate two until finished

    GORILLA Power Workout

    Wednesday April 21st

    GORILLA  Power Workout

    Perform each exercise as heavy as possible, alternating between:

    1. Double Kettlebell Cleans: 4x15@25-30% */ 4x10@70% / 5x5@100%

    2. Double Kettlebell Jerks: 4x15@25-30% / 4x10@60% / 5x5@90%

    *4 sets of 15 reps with 25-30% of your body weight

    Rest as needed

    Perform 1 set of each exercise:

    As Many As Possible in 1 set

    1. Kip Ups:  Goal for each level is 30+ reps

    * Stability - jungle gym assisted chin ups

    * Strength - regular pull ups

    * Power - kip ups

    Rest 2 Minutes

    2. Power Wheel Leg Curls: Goal is 30+ reps

    MMA Fighter/Circuit Endurance, Strength

    Tuesday April 20th

    MMA Fighter/Circuit Training Endurance, Strength

    As Fast As Possible (AFAP) and Post Your Time!

    Go through this 4 exercise circuit 5x :

    1. 40 D Ball Slams OR Sledgehammer hits on a tire (20 each side)

    * Stability: 5-7k MB OR 8lb Sledgehammer (needs lots of space and focus on proper form)

    * Strength: 20lb OR 12lb Sledgehammer (needs lots of space and focus on proper form)

    * Power: 30lb OR 12lb Sledgehammer (needs lots of space and focus on proper form)

    2. 60 yard Power Wheel Crawl

    * Stability: crawl on hands and feet

    * Strength & Power: Power Wheel Crawl

    3. 80 yards Farmer's Carry (hold weight in each hand at sides and walk)

    * Stability: 4-16k’s

    * Strength: 20-28k’s

    * Power: 32k’s – 44k’s

    4. 100 Jump Rope forwards AND backwards

    * Stability-invisible jump rope

    * Strength-2 feet or alternating feet

    * Power-cut reps in half and do doubles

    Mr Matt (Strength & Power)

    Monday April 19th

    Keep Track of Your Results and Set Goals to Improve for Week 3!

    April 2010 Week 1 & 3 WOW WorkSheet


    >


    Mr. Matt (Strength & Power)

    There are 2 videos associated with this workout.  See Below for the Jump Drill Video!

    Prison Workout 10 to 1 (10 to 1 means 10 reps of each, then 9, 8, all the way to 1)

    The goal of this workout is to complete it as fast as possible (AFAP)

    Start with 10 reps of each, alternating between:

    1. Handstand Push Ups

    • Stability : Down Dog Push Ups
    • Strength : High Box Down Dog Push Ups OR Assisted HSPU
    • Power : Handstand Push Ups (HSPU) OR Resisted HSPU

    2. Strict Pull Ups

    • Stability : 60 or 90 degree assisted chin ups
    • Strength : Pull Up to chest if possible, Pull Up to chin if not
    • Power : Pull up to chest

    After 10s, 9s, 8s etc - REST 5 minutes then go to Jumping Drills:

    3. 2/1/0 Power Jumper Jumps to rim (or as close as possible each rep)

    • Stability: 3 sets of 15 hindu squats
    • Strength: 3 sets of 10 jumps (light resistance -- magenta for 2/1/0)
    • Power: 3 sets of 10 jumps (heavy resistance -- red or higher for 2/1/0)

    4. 2/1/0 Power Jumper broad jumps 15 yards in as few jumps as possible for each set - Goal is 5 jumps for men, 6 for women

    • Stability: cable full extensions for 3 sets of 15 reps
    • Strength: 3 sets of 10 jumps (light resistance -- magenta for 2/1/0)
    • Power: 3 sets of 10 jumps (heavy resistance -- red or higher for 2/1/0)

    Top of the Minute

    Wednesday March 10th

    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

    200 / 2000 / 200

    Tuesday March 9th

    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

    60 AFSAP

    Monday March 8th

    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

     

    J Rock 3 X 20

    Monday March 29th

    J ROCK - 3 X 20 (decending in difficultly until you reach 20 reps per set)

    1. Planche Push-ups  › Tiger Push-ups › Push-ups › Knee Push-ups
    2. Side to Side Chins › Chins ›  Kips › 90 degree chins

    Do as many as possible of the 1st exercise, rest 10-15 seconds, as many as possible of the 2nd exercise, repeat until 20 total.  Alternate 1 and 2 until you are done with 3 X 20 of each!

    1. One Leg Squats: Pistols › Russian Lunge › Foot Up Lunge

    Stability use assistance if needed.  Strength and Power use resistance if needed!

    Alternate legs after each set of 20 reps until you are done with 2 X 20 each leg!

     

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

    4 Quarter Stairs

    Saturday March 13th

    4 Quarter Stairs

    5 times up/down 6 flights of stairs, rest 2 minutes

    5 times up/down 6 flights of stairs, rest 2 minutes

    5 times up/down 6 flights of stairs, rest 2 minutes

    5 times up/down 6 flights of stairs, rest 2 minutes

    Post your total time, including 6 minutes of rest

    Goal Times: Stability - 38mins / Strength - 33mins / Power - 28mins

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

    Sunday March 14th : Rest & Recovery Day =)

    FBI Inside

    Friday March 12th

    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

     

    IGOUGO

    Thursday March 11th

    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

    SASHA

    Tuesday March 30th

    As many times through in 30 minutes

    20 Burpees (no push-ups, but extend to full overhead position with arms)

    150 Jump Rope (alternate forward and backwards each time)

    20 Medicine Ball Diagonal Chop and Lift (10 each side)

    15 Power Wheel Rollouts - Hold / 1/2 range / Full Or Jungle Gym Rollouts

    After Rollouts then back to Burpees and repeat!

     

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

     

    UNA Workout

    Wednesday March 31th

    As Many As Possible (amap) sets of 5s up to 10 sets max

    Alternate sets of each exercise for AMAP of each

    1A One arm Snatch

    1A Push Press

     

    Monkey Bar Gym Natural Functional Fitness Exercise Bodyweight Training Full-Body One Arm Una Workout

    Fighters Card Deck Workout

    Thursday April 1st


    Hearts : Sit-ups / Dragonfly Sit-ups with 1 band / Dragonfly Sit-Ups with 2 bands

    Diamonds : Alternate toe touch then stand to a 'T'; right hand to left toe, looking up to left hand extended, stand up to a 'T' then repeat on other side

    Spades : Sitouts

    Clubs : Punches and Knees; jab, cross then lead and rear knees, (punch, punch, knee, knee = 1 rep so on 12 of clubs you need to punch and knee pretty fast!!)

     

    Monkey Bar Gym Natural Functional Fitness Exercise Bodyweight Training Full-Body Fighters Card Deck Workout

    D-Block Prison Workout

    Friday April 2nd

    D-Block Prison 10 to 1 @ 30% / 40% / 50% of bodyweight for Stability/Strength/Power

    Start with 10s of each, then 9s, 8s etc until you are done!

    D-Ball Cleans › D-Ball Lunge (1 lunge is 1 rep) › D-Ball Press › D-Ball Carry (Overhead)

    After Carry, back to the Cleans and repeat

    Monkey Bar Gym Natural Functional Fitness D-Ball or Kettlebell Strength Training Prison Workout

    Pyramid

    Saturday March 20th

    Pyramid

    Stability Pyramid Reps: 10-20-30-40-30-20-10

    Strength and Power Pyramid Reps: 20-30-40-50-40-30-20

    Goal is to finish As Fast As Possible.  Go through exercises 1-6 hitting your pyramid repitions!

    1. Medicine Ball Slams OR Sledge Hammer Slams on Tire
    2. Skaters: touch fingers to opposite leg each rep; left then right side = 1 rep!
    3. Log Jumps- Stability / Strength / Power
    4. Full Squat to high wall throws (to 10' mark)
    5. Up/Down Dogs
    6. Mountain Climbers- Stability / Strength & Power

    Monkey Bar Gym Functional Fitness Bodyweight Training Pyramid Workout

    Sunday March 7th: Rest and Recovery Day!

     

    D-Block Prison Workout

    Friday March 5th

    D-Block Prison 10 to 1 @ 30% / 40% / 50% of bodyweight for Stability/Strength/Power

    Start with 10s of each, then 9s, 8s etc until you are done!

    D-Ball Cleans › D-Ball Lunge (1 lunge is 1 rep) › D-Ball Press › D-Ball Carry (Overhead)

    After Carry, back to the Cleans and repeat

    Monkey Bar Gym Natural Functional Fitness D-Ball or Kettlebell Strength Training Prison Workout

    Fighters Card Deck Workout

    Thursday March 4th


    Hearts : Sit-ups / Dragonfly Sit-ups with 1 band / Dragonfly Sit-Ups with 2 bands

    Diamonds : Alternate toe touch then stand to a 'T'; right hand to left toe, looking up to left hand extended, stand up to a 'T' then repeat on other side

    Spades : Sitouts

    Clubs : Punches and Knees; jab, cross then lead and rear knees, (punch, punch, knee, knee = 1 rep so on 12 of clubs you need to punch and knee pretty fast!!)

     

    Monkey Bar Gym Natural Functional Fitness Exercise Bodyweight Training Full-Body Fighters Card Deck Workout

    UNA Workout

    Wednesday March 3rd

    As Many As Possible (amap) sets of 5s up to 10 sets max

    Alternate sets of each exercise for AMAP of each

    1A One arm Snatch

    1A Push Press

     

    Monkey Bar Gym Natural Functional Fitness Exercise Bodyweight Training Full-Body One Arm Una Workout

    SASHA

    Tuesday March 2nd

    As many times through in 30 minutes

    20 Burpees (no push-ups, but extend to full overhead position with arms)

    150 Jump Rope (alternate forward and backwards each time)

    20 Medicine Ball Diagonal Chop and Lift (10 each side)

    15 Power Wheel Rollouts - Hold / 1/2 range / Full Or Jungle Gym Rollouts

    After Rollouts then back to Burpees and repeat!

     

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

     

    J Rock 3 X 20

    Monday March 1st

    J ROCK - 3 X 20 (decending in difficultly until you reach 20 reps per set)

    1. Planche Push-ups  › Tiger Push-ups › Push-ups › Knee Push-ups
    2. Side to Side Chins › Chins ›  Kips › 90 degree chins

    Do as many as possible of the 1st exercise, rest 10-15 seconds, as many as possible of the 2nd exercise, repeat until 20 total.  Alternate 1 and 2 until you are done with 3 X 20 of each!

    1. One Leg Squats: Pistols › Russian Lunge › Foot Up Lunge

    Stability use assistance if needed.  Strength and Power use resistance if needed!

    Alternate legs after each set of 20 reps until you are done with 2 X 20 each leg!

     

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

    60 AFSAP

    Monday March 22nd

    MBG Week 4 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, make your goals and improve from week 2!

    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

     

    200 / 2000 / 200

    Tuesday March 23rd

    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

    Top of the Minute

    Wednesday March 24th

    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

    IGOUGO

    Thursday March 25th

    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

    FBI Inside

    Friday March 26th

    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

     

    4 Quarter Stairs

    Saturday March 13th

    4 Quarter Stairs

    5 times up/down 6 flights of stairs, rest 2 minutes

    5 times up/down 6 flights of stairs, rest 2 minutes

    5 times up/down 6 flights of stairs, rest 2 minutes

    5 times up/down 6 flights of stairs, rest 2 minutes

    Post your total time, including 6 minutes of rest

    Goal Times: Stability - 38mins / Strength - 33mins / Power - 28mins

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

    Sunday March 14th : Rest & Recovery Day =)

    Turkish Get-Ups

    Saturday February 27th

    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)

    Sunday is Rest and Recovery.  Enjoy the rest of your weekend.

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

    Top of the Minute 2 x 16 minutes

    Friday February 26th

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

    30/30 for 30 minutes

    Thursday February 25th

     

    30/30 for 30

    (6 x thru for 30 minutes)

    1. shuttle runs - across floor about 12 yards long
    2. farmers carry - (walk with kettlebell in each hand) 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
    Monkey Bar Gym Natural Functional Fitness Exercise, Bodyweight Training, Full-Body Workout

    Heavy 8 x 3

    Wednesday February 24th

    Heavy 8 x 3

    (work ups), stability level do 4 sets of 16 with 1 kb

    1. Clean and Press - 1 kettlebell / 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
    Monkey Bar Gym Natural Functional Fitness Exercise, Bodyweight Training, Full-Body Heavy Workout

    Jump Rope Sprints

    Tuesday February 23rd

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

    Stability

    Strength

    Power

    30 Sec x 10

    60 Reps

    80 Reps

    100 Reps

    60 Sec x 6

    100 Reps

    150 Reps

    180 Reps

    90 Sec x 3

    150 Reps

    180 Reps

    215 Reps

    120 Sec x 1

    200 Reps

    300 Reps

    360 Reps

    We use speed, beaded and weighted Jump Ropes!

    Monkey Bar Gym Natural Functional Fitness Exercise, Bodyweight Training, Full-Body Jump Rope Workout

    5X5 Heavy Weights

    Monday February 22nd

    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!!

    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
    Monkey Bar Gym Natural Functional Fitness Exercise, Bodyweight Training, Full-Body Heavy Workout

    Brazillian Jiu-Jitsu

    Saturday February 20th

    Brazillian jiu-jitsu 30 minute warm up:

    go thru the 8 exercises as many times as possible over the 30 minutes. The distance should be about 10-12 yards across the floor.

    IF YOU'VE DONE THIS WORKOUT BEFORE FOR OVER 80 REPS, THEN PUT A WEIGHT VEST ON.

    crawl > army crawl > cartwheels > swimmers > hip escape (shrimp) > broad jump & burpee > sit outs > frog hops (alternate forwards and backwards each set)

    SUNDAY IS REST AND RECOVERY.  HAVE A GREAT WEEKEND!

    Monkey Bar Gym Natural Functional Fitness Exercise, Bodyweight Training, Full-Body Brazillian Endurance Workout

    Body ESP

    Friday February 19th

    Body ESP (endurance, strength, power) instructor led class unless of course you're training on your own:), do an ALL OUT set, rest 15-30 seconds, a bit longer if you need, get some water, write down what you did, then do next exercise. do as many as possible reps at each station, keep track of reps.

    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 10 REPS MINIMUM, UP TO 30 REPS, IF YOU THINK YOU CAN DO 30+ 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:)

    Monkey Bar Gym Natural Functional Fitness Exercise, Bodyweight Training, Full-Body Endurance Strength Power Workout

    30 Minute Obstacle Course

    Thursday February 18th

    Obstacle course:

    (5 stations alternating as many as possible in 30 minutes)

    1. slip aways (Jiu Jitsu Move)
    2. burpees - 10 reps
    3. crawl - 10 yards
    4. duck unders - under 3' high cable 5 yards one step forward and 2 punches with each duck under
    5. log jumpers (Stability / Strength / Power)- 10 reps 
    6. med ball wall throws - 10 reps go back to 1 and repeat again and again:)
    Monkey Bar Gym Natural Functional Fitness Exercise, Bodyweight Training, Full-Body Endurance Workout

    8x3 Heavy Weights

    Wednesday February 17th

    Heavy 8 x 3 (work ups), stability level do 4 sets of 16. For the 8 sets of 3, keep working up until you're at a weight that challenges you for sets of 3, not a weight that you have to strain or cheat to do 3. Get clean, quick and powerful reps for each exercise. With both exercises there should be NO pressing to lock out the arms, it should happen quickly and powerfully. If you find you're ending up with bent arms and having to press to lock out, then the kb's might be too heavy for you...we want a quick full lock out of the arms for both.

    1. Split jerk with 2 kettlebells - front warrior is the end position here, so from standing quickly as possible press and move into the split jerk (front warrior) position. It is more important to get the form down pat here than to go to heavier weights, make sure you're in a full split jerk (front warrior) position on each side, then step forward keeping kb's overhead, then bring them back down to racked position.
    2. Double Snatch - stability level use 1 kettlebell for swings first, when you have that down pat, then you can begin to practice high pulls and then 1 arm snatches. stability level practice form here, do not go heavier.
    • do alternating sets of warm ups for first 2 sets, then continue work ups but count the sets, focus on form and making each rep a clean and powerful rep
    1. Power wheel inch worms: 3 sets of - 10 yards (no pw) / 10 yards with pw / 15 yards with pw
    • alternate 1 & 2 til done, then do 3 for 3 sets at your level
    Monkey Bar Gym Natural Functional Fitness Exercise, Bodyweight Training, Full-Body Heavy Kettlebell Workout

    40/20 x 25 minutes

    Tuesday February 16th

    40/20 x 25 minutes

    (5 stations repeated 5 x thru, as much as possible each station)

    1. Jump rope - practice technique forward & back / 100 reps / 120
    2. Sit outs - practice technique / amap / amap
    3. Cable punches - light cable left rights / medium / medium
    4. Burpees (Stability/Strength/Power) or Mountain climbers (Stability / Strength & Power)
    5. Swimmers to star extensions (same as full extension except you take arms out wide to sides)
    Monkey Bar Gym Natural Functional Fitness Exercise, Bodyweight Training, Full-Body Strength Endurance Workout

    100 Yards

    Monday February 15th

    WEEK THREE OF February 2010 WOW Goal: IMPROVE your Strength, Power & Conditioning

    • Keep track of your workouts and THIS WEEK bump up reps or improve your time!
    • 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 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!!

    100 Yard Workout (do the 100 yards in as few sets as possible, goal is 4 sets or less)

    1. Handstand Walks - Lateral on floor / Lateral facing wall / Lateral back to wall OR free HSW
    2. Chin ups or pole/rope climb - 90 degree / PUR assisted or pole climbs / chins or kips or pole or rope
    3. Broad Jumps - cable full extensions / 1 band Power Jumper broad jumps / 2 bands Power Jumper broad jumps
    • alternate 1 & 2 til done, then move to 3, alternating sets til 100 yards is completed
    • ON BROAD JUMPS - if you can broad jump 8' or more then use 1 band of the power jumper, if you can jump over 9'6" then use 2 bands.
    • GOAL FOR BROAD JUMPS - 40 jumps or less is the goal
    Monkey Bar Gym Natural Functional Fitness Exercise, Bodyweight Training, Full-Body Power Jumper Endurance Workout

    February 22 to 28, 2010

    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

     


    		 Stability Strength Power
    30 Sec x 10 60 Reps 80 Reps 100 Reps
    60 Sec x 6 100 Reps 150 Reps 180 Reps
    90 Sec x 3 150 Reps 180 Reps 215 Reps
    120 Sec x 1 200 Reps 300 Reps 360 Reps

    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
    Thursday: 30/30 for 30 (6 x thru for 30 minutes)
    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:)

    February 8 to 14, 2010

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

    SECOND 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. HSPU - 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

     

    Stability Strength Power
    30 Sec x 10 60 Reps 80 Reps 100 Reps
    60 Sec x 6 100 Reps 150 Reps 180 Reps
    90 Sec x 3 150 Reps 180 Reps 215 Reps
    120 Sec x 1 200 Reps 300 Reps 360 Reps

    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. HLR's 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
    Thursday: 30/30 for 30 (6 x thru for 30 minutes)
    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)

     

    Sunday: Rest & Recover Day:)

    February 1 to 7, 2010

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

    WEEK ONE OF WOW!!

    • 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 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: 100 Yard Workout (do the 100 yards in as few sets as possible, goal is 4 sets or less)

    1. Handstand Walks - Lateral on floor / Lateral facing wall / Lateral back to wall OR free HSW
    2. Chin ups or pole/rope climb - 90 degree / PUR assisted or pole climbs / chins or kips or pole or rope
    3. Broad Jumps - cable full extensions / 1 band Power Jumper broad jumps / 2 bands PJ broad jumps
    • alternate 1 & 2 til done, then move to 3, alternating sets til 100 yards is completed
    • ON BROAD JUMPS - if you can broad jump 8' or more then use 1 band of the power jumper, if you can jump over 9'6" then use 2 bands.
    • GOAL FOR BROAD JUMPS - 40 jumps or less is the goal

     

    Tuesday: 40/20 x 25 minutes (5 stations repeated 5 x thru, amap each station)

    1. Jump rope - practice technique forw & back / 100 reps / 120
    2. Sit outs - practice technique / amap / amap
    3. Cable punches - light cable left rights / medium / medium
    4. Burpees or Mountain climbers
    5. Swimmers to star extensions (same as full extension except you take arms out wide to sides

    Wednesday: Heavy 8 x 3 (work ups), stability level do 4 sets of 16. For the 8 sets of 3, keep working up until you're at a weight that challenges you for sets of 3, not a weight that you have to strain or cheat to do 3. Get clean, quick and powerful reps for each exercise. With both exercises there should be NO pressing to lock out the arms, it should happen quickly and powerfully. If you find you're ending up with bent arms and having to press to lock out, then the kb's might be too heavy for you...we want a quick full lock out of the arms for both.

    1. Split jerk with 2 kettlebells - front warrior is the end position here, so from standing quickly as possible press and move into the split jerk (front warrior) position. It is more important to get the form down pat here than to go to heavier weights, make sure you're in a full split jerk (front warrior) position on each side, then step forward keeping kb's overhead, then bring them back down to racked position.
    2. Double Snatch - stability level use 1 kettlebell for swings first, when you have that down pat, then you can begin to practice high pulls and then 1 arm snatches. stability level practice form here, do not go heavier.
    • do alternating sets of warm ups for first 2 sets, then continue work ups but count the sets, focus on form and making each rep a clean and powerful rep
    1. Power wheel inch worms: 3 sets of - 10 yards (no pw) / 10 yards with pw / 15 yards with pw
    • alternate 1 & 2 til done, then do 3 for 3 sets at your level
    Thursday: Obstacle course (5 stations alternating amap in 30 minutes)
    1. zig zag run - 12 yards
    2. crawl - 10 yards
    3. mountain climbers - 20
    4. frog hop backwards - 10 yards
    5. mb russian twists - 20 each side
    6. duck unders - under 3' high cable 5 yards one step forward with each duck under
    7. burpees - 15, go back to 1 and repeat again and again:)

    Friday: Body ESP (endurance, strength, power) instructor led class unless of course you're training on your own:), do an ALL OUT set, rest 15-30 seconds, a bit longer if you need, get some water, write down what you did, then do next exercise. do amap reps at each station, keep track of reps.

    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 10 REPS MINIMUM, UP TO 30 REPS, IF YOU THINK YOU CAN DO 30+ 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: Brazillian jiu-jitsu 30 minute warm up: go thru the 8 exercises as many times as possible over the 30 minutes. The distance should be about 10-12 yards across the floor.

    IF YOU'VE DONE THIS WORKOUT BEFORE FOR OVER 80 REPS, THEN PUT A WEIGHT VEST ON.

    crawl > army crawl > cartwheels > swimmers > hip escape (shrimp) > broad jump & burpee > sit outs > frog hops (alternate forwards and backwards each set)

     

    Sunday: Rest & Recover Day:)

    January 25 - January 31

    Monitor your progress with this chart!:  monthly_workout_sheet.xls

    WEEK FOUR of January 2010 Goal: This is IT!! Really smash the numbers you began at the start of the month!!

    • This is WEEK FOUR of repeating the WOW's for the whole month!! Check out the NOTES on each workout!!
    • Keep track of your workouts and THIS WEEK really go for it to improve on your times or reps or loads!!
    • 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 daily!
    • This week you should look at each workout with excitement to beat last weeks results. Do it and i promise each week you'll feel the difference!!!
    • GOOD LUCK!!

    Mondays: Top of Minute x 12 (at the top of each minute, do one set of amap without stopping up to maximum of 10, minimum 1, rest for remainder of minute, then next minute begin second exercise, again doing amap w/o stopping, continue alternating for 12 minutes. Keep track of total reps for each and all exercises to improve ea.week) Important Note: If you've done it with sets of 10, for sure this week go up to the next level and cut the reps down so that instead of doing sets of 10, you're doing sets of 3-4 at the next level of difficulty. Challenge yourself to higher and higher levels. If you are stability level, use this time to practice form and getting in lots of solid reps.

    1. HSPU's                   down dogs/box down dogs/hspu (6 total sets)
    2. chin ups (strict)      90 deg or assisted/chin ups/chin ups (6 total sets)
    rest 5 minutes
    1. front squat (racked) 25%/40%/60% (6 total sets) Totally fine here to go real heavy, sets of 1-3 is cool!!
    2. dead lift 50%/75%/100% (6 total sets) Totally fine here to go real heavy, sets of 1-3 is cool!!

    done, now make sure to write down your totals (Track your results) and then plan on beating those numbers next monday!!:)

    Tuesday: VO2 Max (this is our new VO2 test, your goal is to go as long as you can and then get your time when you're done. The two exercises you'll alternate are jumping rope and one arm kettlebell snatch)

    NOTE: What's your best so far? The MBG's best so far is 23 minutes by Power levels Peter Froehle!! Great job Peter!!

    • If last week you hit 19 minutes and 120 reps on the JR, try to get up to 20+ minutes or hit more reps on the JR before the minute is up.
    • every other minute you'll do more work.
    • every other minute you'll alternate the two exercises: JR & KB
    • keep hitting the goal reps each minute of both exercises: JR & KB
    • once you cannot hit the goal reps OR have to stop...Your Done!!
    • BUT!!! If you want to still get more sweat? Then keep practicing for the full 30 minutes alternating each min!!
    • make sure to get your time and Track your results, so you can beat it next week!
    • stability level or anyone who has trouble doing faster jumping rope OR fast KB snatches, if you hit a wall due to lack of speed here simply use the extra time to practice adding some speed to each movement until the rest of the class is just about done!!
    Jump Rope            1A Kettlebell Snatch
    1. 80 reps
    2. 10 total reps
    3. 90 reps
    4. 12 reps
    5. 100 reps
    6. 14 total reps
    7. 110 reps
    8. 16 reps
    9. 120 reps
    10. 18 total reps
    11. 130 reps
    12. 20 reps
    13. 140 reps
    14. 22 total reps
    15. 150 reps
    16. 24 reps
    17. 160 reps
    18. 26 total reps
    19. 170 reps
    20. 28 reps
    21. 180 reps
    22. 30 total reps
    23. 190 reps
    24. 32 reps
    25. 200 reps
    26. 34 total reps
    27. 210 reps
    28. 36 reps
    29. 220 reps

    30 minutes is the max of time of this workout...basically if you do this, your a super bad ass!!!!!!

    Wednesday: HEAVY DAY (do 2-3 warm up sets befor working with your max weight. then perform one of the following with that weight: 8 sets of 2-3 OR 6 sets of 4 OR 5 sets of 5 OR 4 sets of 6)

    1. KB alternate back press - a press each arm = 1 rep. rotate so you're almost punching on your side!
    2. KB renegade rows - a row on each arm = 1 rep. try not rotate at all, it's harder and straighten that body!!:)
    • stability level practice the two lifts alternating the two working up slowly doing sets of 12 or more at each level til you cannot do more. before going up heavy your goal is 12 each side with perfect form.

    NOTE: Remember your best jump from last weeks and try to beat it at each 2/1/0 level!

    1. Vertical Jump - 2/1/0 power jumper x 10 to rim jumps (mark your final height of best jump when not resisted (at 0).
    2. Broad Jump - 2/1/0 power jumper x 5 jumps as far as possible (mark your longest jump when not resisted (at 0).
    • stability level practice the two exercises following exercises, alternating for 3 x 15 of each: hindu squats & cable full extensions.
    • Track your results and then plan on beating them next wednesday!!

     

    Thursday: Zulu Warrior 3 - NOTE: last weeks best was 4 times thru for power level! FB your results!!

    1. 120 yard Farmers Walk - 40/60/80% bw
    2. 20 capoeira lunges (20 each side)
    3. 90 yards Power Wheel crawl - crawl/PW/PW
    4. 30 MB Slams onto mat - 3-4kg/5-6kg/7kg+

    (3 x thru AFAP, just keep moving!! Track your results so you can beat them next thursday!!)

     

    Friday: 15/15 x 10 C/P (do work during first 15 seconds, then rest for next 15 seconds, repeat for 10 minutes. Do your best to maintain same rep count per minute for the 10 minutes. You can do sets of 3/3 for all 20 sets for 60 total, or sets of 3/4 each minute for 70 reps for example. All the way up to sets of 5/5 each minute for 100 reps total).

    TELL US IF YOU GET THE GOLD STANDARD 100 REPS: WOMEN 16K'S, MEN 24K'S or post it on our FB page!

    NOTE: Like last mondays workout, this is totally fine to go real heavy here instead and do 1-3 a set!

    • women: 8k's/12k's/16k's - Tops for women was Jessica Rucker who at 130 lbs did 41 reps with the 24s!!!
    • men: 12k's - 16k's/20k's/24k's - Top all time score here is 80 reps with the 32s and with the 24s, 3 have done 100 reps as well.

    Make sure to bump up your reps this week, adding 1 rep a set or every other set is the way to progress here. OR go up to the next level!! The Big Goal is to hit 100 reps (sets of 5), if you've hit it before then use the next weight up. Each week your goal is to add reps OR move up to the next level of resistance and then you'll probably begin at around 60-80 reps (sets of 3-4).

     

    Saturday: 30/30 x 8 times thru (32 minutes)

    1. box push
    2. up down dogs
    3. fast hands
    4. seated tucks (knees to chest and back up to full extension with hands touching overhead and feet staying 2" off the ground)

    Just training workout...no counting, just do it:) and get a sweat!! haha

     

    Sunday: just rest and relax and get ready for NEXT MONTHS NEW MBG WORKOUTS!!!!

    January 18-January 24

    Monitor your progress with this chart!:  monthly_workout_sheet.xls

    WEEK THREE of January 2010 Goal: dramatically improve your strength, power & conditioning!!!

    • This is WEEK THREE of repeating the WOW's for the whole month!! Check out the NOTES on each workout!!
    • Keep track of your workouts and THIS WEEK bump up a rep or two or improve on your time.
    • Plan each week to improve some OR ALL of the WOWs sessions...THIS IS HOW WE CONSTANTLY IMPROVE!
    • Train Hard, Sleep Well, Drinks lots of H20, Eat strong plant foods & do your Eischens Yoga poses daily!
    • This week you should look at each workout with excitement to beat last weeks results. Do it and i promise each week you'll feel the difference!!!
    • GOOD LUCK!!

    Mondays: Top of Minute x 12 (at the top of each minute, do one set of amap without stopping up to 10, minimum 1, rest for remainder of minute, then next minute begin second exercise, again doing amap w/o stopping, continue alternating for 12 minutes. Keep track of total reps for each and all exercises to improve ea.week) Important Note: Go up to the next level and cut the reps down so that instead of doing sets of 8-10, you're doing sets of 3-4 at the next level of difficulty. Challenge yourself to higher and higher levels. If you are stability level, use this time to practice form and getting in lots of solid reps.

    1. HSPU's                   down dogs/box down dogs/hspu (6 total sets)
    2. chin ups (strict)      90 deg or assisted/chin ups/chin ups (6 total sets)
    rest 5 minutes
    1. front squat (racked) 25%/40%/60% (6 total sets) Totally fine here to go real heavy, sets of 1-3 is cool!!
    2. dead lift 50%/75%/100% (6 total sets) Totally fine here to go real heavy, sets of 1-3 is cool!!

    done, now make sure to write down your totals (Track your results) and then plan on beating those numbers next monday!!:)

    Tuesday: VO2 Max (this is our new VO2 test, your goal is to go as long as you can and then get your time when you're done. The two exercises you'll alternate are jumping rope and one arm kettlebell snatch)

    NOTE: Last weeks top time was 23 minutes by Power levels Peter Froehle!! Great job Peter!!

    • If last week you hit 19 minutes and 120 reps on the JR, try to get up to 20+ minutes or hit more reps on the JR before the minute is up.
    • every other minute you'll do more work.
    • every other minute you'll alternate the two exercises: JR & KB
    • keep hitting the goal reps each minute of both exercises: JR & KB
    • once you cannot hit the goal reps OR have to stop...Your Done!!
    • make sure to get your time and Track your results, so you can beat it next week!
    • stability level or anyone who has trouble doing faster jumping rope OR fast KB snatches, if you hit a wall due to lack of speed here simply use the extra time to practice adding some speed to each movement until the rest of the class is just about done!!
    Jump Rope            1A Kettlebell Snatch
    1. 80 reps
    2. 10 total reps
    3. 90 reps
    4. 12 reps
    5. 100 reps
    6. 14 total reps
    7. 110 reps
    8. 16 reps
    9. 120 reps
    10. 18 total reps
    11. 130 reps
    12. 20 reps
    13. 140 reps
    14. 22 total reps
    15. 150 reps
    16. 24 reps
    17. 160 reps
    18. 26 total reps
    19. 170 reps
    20. 28 reps
    21. 180 reps
    22. 30 total reps
    23. 190 reps
    24. 32 reps
    25. 200 reps
    26. 34 total reps
    27. 210 reps
    28. 36 reps
    29. 220 reps

    30 minutes is the max of time of this workout...basically if you do this, your a super bad ass!!!!!!

    Wednesday: 1-3 Max Work (do many work up sets!! til at max load/reps - if you reach a weight that is the max weight you have then do as many reps with that weight as possible)

    1. KB alternate back press - work up at each level with low reps til at max
    2. KB renegade rows - work up at each level with low reps til at max
    • stability level practice the two lifts alternating the two working up slowly doing sets of 12 or more at each level til you cannot do more.

    alternate the two doing work ups til you are at your Max work load, then do vertical jumps 2/1/0, then do broad jumps 2/1/0 unless you're stability level.

    NOTE: Remember your best jump from last weeks and try to beat it at each 2/1/0 level!

    1. Vertical Jump - 2/1/0 power jumper x 10 to rim jumps (mark your final height of best jump when not resisted (at 0).
    2. Broad Jump - 2/1/0 power jumper x 5 jumps as far as possible (mark your longest jump when not resisted (at 0).
    • stability level practice the two exercises following exercises, alternating for 3 x 15 of each: hindu squats & cable full extensions.
    • Track your results and then plan on beating them next wednesday!!

     

    Thursday: Zulu Warrior 3 - NOTE: last weeks best was 4 times thru for power level! FB your results!!

    1. 120 yard Farmers Walk - 40/60/80% bw
    2. 20 capoeira lunges (20 each side)
    3. 90 yards Power Wheel crawl - crawl/PW/PW
    4. 30 MB Slams onto mat - 3-4kg/5-6kg/7kg+

    (3 x thru AFAP, just keep moving!! Track your results so you can beat them next thursday!!)

     

    Friday: 15/15 x 10 C/P (do work during first 15 seconds, then rest for next 15 seconds, repeat for 10 minutes. Do your best to maintain same rep count per minute for the 10 minutes. You can do sets of 3/3 for all 20 sets for 60 total, or sets of 3/4 each minute for 70 reps for example. All the way up to sets of 5/5 each minute for 100 reps total).

    NOTE: Like last mondays workout, this is totally fine to go real heavy here instead and do 1-3 a set!

    • women: 8k's/12k's/16k's - Tops for women was Jessica Rucker who at 130 lbs did 41 reps with the 24s!!!
    • men: 12k's - 16k's/20k's/24k's - Top all time score here is 80 reps with the 32s and with the 24s, 3 have done 100 reps as well.

    Make sure to bump up your reps this week, adding 1 rep a set or every other set is the way to progress here. OR go up to the next level!! The Big Goal is to hit 100 reps (sets of 5), if you've hit it before then use the next weight up. Each week your goal is to add reps OR move up to the next level of resistance and then you'll probably begin at around 60-80 reps (sets of 3-4).

    Track your results so you can improve them next friday!!!!

     

    Saturday: 30/30 x 8 times thru (32 minutes)

    1. box push
    2. up down dogs
    3. fast hands
    4. seated tucks (knees to chest and back up to full extension with hands touching overhead and feet staying 2" off the ground)

    Just training workout...no counting, just do it:) and get a sweat!! haha

     

    Sunday: just rest and relax and get ready for next week and improving each workout!!

    January 11 to January 17, 2010

    Monitor your progress with this chart!:  monthly_workout_sheet.xls

    WEEK TWO of January 2010 Goals: to dramatically improve your strength, power & conditioning!!!

    • This is WEEK TWO of repeating the WOW's for the whole month!! Check out the NOTES on each workout!!
    • Keep track of your workouts and THIS WEEK bump your results up a rep or two or improve your time a bit!!
    • Plan each week to improve some OR ALL of the WOWs sessions...THIS IS HOW WE CONSTANTLY IMPROVE!
    • Train Hard, Sleep Well, Drinks lots of H20, Eat strong plant foods & do your Eischens Yoga poses daily!
    • This week you should look at each workout with excitement to beat last weeks results. Do it and i promise each week you'll feel the difference!!!
    • GOOD LUCK!!

    Mondays: Top of Minute x 12 (at the top of each minute, do one set of amap without stopping up to 10, minimum 1, rest for remainder of minute, then next minute begin second exercise, again doing amap w/o stopping, continue alternating for 12 minutes. Keep track of total reps for each and all exercises to improve ea.week) WEEK TWO Important Note: Go up to the next level and cut the reps down so that instead of doing sets of 8-10, you're doing sets of 3-4 at the next level of difficulty. Challenge yourself to higher and higher levels. If you are stability level, use this time to practice form and getting in lots of solid reps.

    1. HSPU's                   down dogs/box down dogs/hspu (6 total sets)
    2. chin ups (strict)      90 deg or assisted/chin ups/chin ups (6 total sets)
    rest 5 minutes
    1. front squat (racked) 25%/40%/60% (6 total sets) Totally fine here to go real heavy, sets of 1-3 is cool!!
    2. dead lift 50%/75%/100% (6 total sets) Totally fine here to go real heavy, sets of 1-3 is cool!!

    done, now make sure to write down your totals (Track your results) and then plan on beating those numbers next monday!!:)

    Tuesday: VO2 Max (this is our new VO2 test, your goal is to go as long as you can and then get your time when you're done. The two exercises you'll alternate are jumping rope and one arm kettlebell snatch)

    NOTE: Last weeks top time was 23 minutes by Power levels Peter Froehle!! Great job Peter!!

    • If last week you hit 19 minutes and 120 reps on the JR, try to get up to 20+ minutes or hit more reps on the JR before the minute is up.
    • every other minute you'll do more work.
    • every other minute you'll alternate the two exercises: JR & KB
    • keep hitting the goal reps each minute of both exercises: JR & KB
    • once you cannot hit the goal reps OR have to stop...Your Done!!
    • make sure to get your time and Track your results, so you can beat it next week!
    • stability level or anyone who has trouble doing faster jumping rope OR fast KB snatches, if you hit a wall due to lack of speed here simply use the extra time to practice adding some speed to each movement until the rest of the class is just about done!!
    Jump Rope            1A Kettlebell Snatch
    1. 80 reps
    2. 10 total reps
    3. 90 reps
    4. 12 reps
    5. 100 reps
    6. 14 total reps
    7. 110 reps
    8. 16 reps
    9. 120 reps
    10. 18 total reps
    11. 130 reps
    12. 20 reps
    13. 140 reps
    14. 22 total reps
    15. 150 reps
    16. 24 reps
    17. 160 reps
    18. 26 total reps
    19. 170 reps
    20. 28 reps
    21. 180 reps
    22. 30 total reps
    23. 190 reps
    24. 32 reps
    25. 200 reps
    26. 34 total reps
    27. 210 reps
    28. 36 reps
    29. 220 reps

    30 minutes is the max of time of this workout...basically if you do this, your a super bad ass!!!!!!

    Wednesday: 1-3 Max Work (do many work up sets!! til at max load/reps - if you reach a weight that is the max weight you have then do as many reps with that weight as possible)

    1. KB alternate back press - work up at each level with low reps til at max
    2. KB renegade rows - work up at each level with low reps til at max
    • stability level practice the two lifts alternating the two working up slowly doing sets of 12 or more at each level til you cannot do more.

    alternate the two doing work ups til you are at your Max work load, then do vertical jumps 2/1/0, then do broad jumps 2/1/0 unless you're stability level.

    NOTE: Remember your best jump from last weeks and try to beat it at each 2/1/0 level!

    1. Vertical Jump - 2/1/0 power jumper x 10 to rim jumps (mark your final height of best jump when not resisted (at 0).
    2. Broad Jump - 2/1/0 power jumper x 5 jumps as far as possible (mark your longest jump when not resisted (at 0).
    • stability level practice the two exercises following exercises, alternating for 3 x 15 of each: hindu squats & cable full extensions.
    • Track your results and then plan on beating them next wednesday!!

     

    Thursday: Zulu Warrior 3 - NOTE: last weeks best was 4 times thru for power level! FB your results!!

    1. 120 yard Farmers Walk - 40/60/80% bw
    2. 20 capoeira lunges (20 each side)
    3. 90 yards Power Wheel crawl - crawl/PW/PW
    4. 30 MB Slams onto mat - 3-4kg/5-6kg/7kg+

    (3 x thru AFAP, just keep moving!! Track your results so you can beat them next thursday!!)

     

    Friday: 15/15 x 10 C/P (do work during first 15 seconds, then rest for next 15 seconds, repeat for 10 minutes. Do your best to maintain same rep count per minute for the 10 minutes. You can do sets of 3/3 for all 20 sets for 60 total, or sets of 3/4 each minute for 70 reps for example. All the way up to sets of 5/5 each minute for 100 reps total).

    NOTE: Like last mondays workout, this is totally fine to go real heavy here instead and do 1-3 a set!

    • women: 8k's/12k's/16k's - Tops for women was Jessica Rucker who at 130 lbs did 41 reps with the 24s!!!
    • men: 12k's - 16k's/20k's/24k's - Top all time score here is 80 reps with the 32s and with the 24s, 3 have done 100 reps as well.

    Make sure to bump up your reps this week, adding 1 rep a set or every other set is the way to progress here. OR go up to the next level!! The Big Goal is to hit 100 reps (sets of 5), if you've hit it before then use the next weight up. Each week your goal is to add reps OR move up to the next level of resistance and then you'll probably begin at around 60-80 reps (sets of 3-4).

    Track your results so you can improve them next friday!!!!

     

    Saturday: 30/30 x 8 times thru (32 minutes)

    1. box push
    2. up down dogs
    3. fast hands
    4. seated tucks (knees to chest and back up to full extension with hands touching overhead and feet staying 2" off the ground)

    Just training workout...no counting, just do it:) and get a sweat!! haha

     

    Sunday: just rest and relax and get ready for next week and improving each workout!!

    January 4 to January 10, 2010

    January 2010 Goal: to dramatically improve your strength, power & conditioning!!!

    • For the first time ever, we are repeating the WOW's for the whole month!!
    • Keep track of your workouts, challenge yourselves and your friends at MBG or MBG online, then plan on beating your PR's the next week...and you will!!
    • Plan each week to improve some OR ALL of the WOWs sessions.
    • Train Hard, Sleep Well, Drinks lots of H20, Eat strong plant foods & do your Eischens Yoga poses daily...either the beginner sequence or 2-3 poses!
    • IF you do this, YOU will reap the rewards of being leaner, feeling better AND being in 25-40% greater strength & condition!!!
    • GOOD LUCK!!

    Mondays: Top of Minute x 12 (at the top of each minute, do one set of amap without stopping up to 10, minimum 1, rest for remainder of minute, then next minute begin second exercise, again doing amap w/o stopping, continue alternating for 12 minutes. Keep track of total reps for each and all exercises to improve ea.week)

    1. HSPU's                   down dogs/box down dogs/hspu (6 total sets)
    2. chin ups (strict)      90 deg or assisted/chin ups/chin ups (6 total sets)
    rest 5 minutes
    1. front squat (racked) 25%/40%/60% (6 total sets)
    2. dead lift 50%/75%/100% (6 total sets)

    done, now make sure to write down your totals (Track your results) and then plan on beating those numbers next monday!!:)

    Tuesday: VO2 Max (this is our new VO2 test, your goal is to go as long as you can and then get your time when you're done. The two exercises you'll alternate are jumping rope and one arm kettlebell snatch)
    • every other minute you'll do more work.
    • every other minute you'll alternate the two exercises: JR & KB
    • keep hitting the goal reps each minute of both exercises: JR & KB
    • once you cannot hit the goal reps OR have to stop...Your Done!!
    • make sure to get your time and Track your results, so you can beat it next week!
    Jump Rope            1A Kettlebell Snatch
    1. 80 reps
    2. 10 total reps
    3. 90 reps
    4. 12 reps
    5. 100 reps
    6. 14 total reps
    7. 110 reps
    8. 16 reps
    9. 120 reps
    10. 18 total reps
    11. 130 reps
    12. 20 reps
    13. 140 reps
    14. 22 total reps
    15. 150 reps
    16. 24 reps
    17. 160 reps
    18. 26 total reps
    19. 170 reps
    20. 28 reps
    21. 180 reps
    22. 30 total reps
    23. 190 reps
    24. 32 reps
    25. 200 reps
    26. 34 total reps
    27. 210 reps
    28. 36 reps
    29. 220 reps

    30 minutes is the max of time of this workout...basically if you do this, your a super bad ass!!!!!!

    Wednesday: 1-3 Max Work (do many work up sets!! til at max load/reps - if you reach a weight that is the max weight you have then do as many reps with that weight as possible)

    1. KB alternate back press - work up at each level with low reps til at max
    2. KB renegade rows - work up at each level with low reps til at max
    • stability level practice the two lifts alternating the two working up slowly doing sets of 12 or more at each level til you cannot do more.

    alternate the two doing work ups til you are at your Max work load, then do vertical jumps 2/1/0, then do broad jumps 2/1/0 unless you're stability level.

    1. Vertical Jump - 2/1/0 power jumper x 10 to rim jumps (mark your final height of best jump when not resisted (at 0).
    2. Broad Jump - 2/1/0 power jumper x 5 jumps as far as possible (mark your longest jump when not resisted (at 0).
    • stability level practice the two exercises following exercises, alternating for 3 x 15 of each: hindu squats & cable full extensions.
    • Track your results and then plan on beating them next wednesday!!

     

    Thursday: Zulu Warrior 3

    1. 120 yard Farmers Walk - 40/60/80% bw
    2. 20 capoeira lunges (20 each side)
    3. 90 yards Power Wheel crawl - crawl/PW/PW
    4. 30 MB Slams onto mat - 3-4kg/5-6kg/7kg+

    (3 x thru AFAP, just keep moving!! Track your results so you can beat them next thursday!!)

     

    Friday: 15/15 x 10 C/P (do work during first 15 seconds, then rest for next 15 seconds, repeat for 10 minutes. Do your best to maintain same rep count per minute for the 10 minutes. You can do sets of 3/3 for all 20 sets for 60 total, or sets of 3/4 each minute for 70 reps for example. All the way up to sets of 5/5 each minute for 100 reps total).

    • women: 8k's/12k's/16k's
    • men: 12k's - 16k's/20k's/24k's

    Goal is to hit 100 reps (sets of 5), if you've hit it before then use the next weight up. Each week your goal is to add reps OR move up to the next level of resistance and then you'll probably begin at around 60-80 reps (sets of 3-4).

    Track your results so you can improve them next friday!!!!

     

    Saturday: 30/30 x 8 times thru (32 minutes)

    1. box push
    2. up down dogs
    3. fast hands
    4. seated tucks (knees to chest and back up to full extension with hands touching overhead and feet staying 2" off the ground)

    Just training workout...no counting, just do it:) and get a sweat!! haha

     

    Sunday: just rest and relax and get ready for next week and improving each workout!!

    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) 

    December 21 to 27, 2009

    Monday - 12.21.09

    Ascend/Descend (Strength/Power)     - rest as little as possible, post total time on FB

    • Press Ups x 4,8,12,16,20  - hindu push ups / Press ups with assist / PrUp w/little or no assist
    • Kips         x 20,16,12,8,4  - 90 deg chins / kips to chin above / kips to chest to bar
      • alternate the two til finished

    Eischens Yoga positions - Front Warrior, Side Warrior, Warrior 3, Back Dome

    Tuesday 12.22.09

    Jump Rope Sprint Workout (Speed)

    • 10 sets of 30 seconds on 1 minute off - goals of 60/80/100
    • 6 sets of 60 seconds on 1 minute off - goals of 120/160/180
    • 3 sets of 90 seconds on 1 minute off - goals of 195/225/255
    • 1 set of 120 seconds - goals of 270/300/325

     

     

    Wednesday 12.23.09
    Ascend/Descend     (Strength/Power)

    • Swings          x 4,8,12,16,20          16k / 32k / 48k
    • Front Squats x 20,16,12,8,4         8-16k suitcase / 32k / 48k
      • alternate the two til finished

    Eischens Yoga Positions - Kneeling Table, Elbow Dog, HandStand, Back Dome


    Thursday - 12.24.09 CLOSED

    Friday - 12.25.09 CLOSED

    Saturday - 12.26.09
    BJJ Workout

    December 14 to 20, 2009

    Monday - 12.14.09

    Power & Strength (As Heavy As Possible w/form)

    • PP/Jerks - 4x6
    • Pull Ups - 4x8: 90/Kips to sternum/Kips + vest
      • alternate two til done with 4 sets each
    • Side Lunge - 4x6 (touch fingers/8's-16's/20's-24's)
      • alternate legs til done with 4 sets each


    Tuesday - 12.15.2009

    4 x AFAP Endurance

    • Box Push 60 yards
    • Swings 30 reps (w - 16k, m - 24k)
    • Fast Hands/Figure 8's/Side winders 90 reps (if you dont have a rope use a huge beach towel instead...it kicks your butt:)
    • Fast Feet on 12" box 120 reps (alternate as fast as possible left/right feet on 12" box)
      • Post Total Time and challenge others on FB!!


    Wednesday - 12.16.09

    40's in As Few Sets Possible (Strength)

    • Power Push Ups (S2S's): 1/2 seys/ 50%/100% PPU3
    • Renegade Rows: 50%/75%/100%
    • Foot Ups Lunge: with box/JG/PJ (no weight)
      • alternate push ups and rows til done, then alt legs til done.


    Thursday - 12.17.09

    30/30 x 30 minutes (Speed)

    • Jump Rope: Goals per set -  70/90/100
    • Med Ball Slams or Sledge Hammer: Goals per set - 20/20/25
      • alternate two each 30 seconds work set, hit goals, rest 30, do other x 30 min


    Friday - 12.18.09

    Last One Standing (Metabolic)

    15/15 x Until one is standing!!:) See how long you can go!

    Instructions: Go from #1 x 15 sec x 8 reps, rest 15, #2 x 15 sec x 8 reps, rest 15 sec, to #3 x 15 sec x 8 reps, rest 15 sec, to #4 x 15 sec x 8 reps this is one series hitting 32 total reps, as long as you hit 32 reps each series you continue to go until you cannot hit 32 anymore....until the last one is standing!!! See how long you can go! Post it on FB and see how you did against the rest of the MBG'ers across the country! If you can do all in sets of 9 or 10 that is awesome!!

    1. Knee/Hindu/Hindu - 8 reps (touch chest to floor, then extend arms to full)
    2. Body Row - 8 reps 60/90/90 (touch thumbs to ribs)
    3. Tuck Jumps - 8 reps (touch knees to chest, then touch fingers to floor each rep)
    4. Double Snatch - 8 reps:
      • Women - cable full extension/12k's/16k's
      • Men - cable full extension/16k's/20k's

    Once knocked out...Wall sit OR hold incline plane x 15/15 if you don't hit the 8 reps each set for a total of 32 reps 'til the last person is standing!

    Saturday - 12.19.09

    Obstacle Course x 30 minutes (amap x thru)

    10 yards across floor with each one:

    • 5 cones in zig zag pattern 4 yards apart - do lateral slides >>>
    • then do 20 russian MB twists >>>
    • frog jump across floor >>> d-ball racked across floor >>>
    • log jumps x 20 >>> d-ball overhead carry across floor  >>> mountain climbers x 30
    • crawl across floor >>> abc ladder back across floor >>> run back to start & repeat!


    Sunday - 12.20.09 (REST DAY or same as above)

    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

    November 30th-December 5th

    Monday - November 30th - Strength

     

    60’s!

     

    Alligator Push Ups

    Stability - on knees (1:1, 2:2, 3:3...count)

    Strength - regular (same count as stability)

    Power - up stairs (1,2,3,4....count)

     

    Renegade Rows - (1:1, 2:2, 3:3....count for all levels)

    Stability - Bent over row 8k’s - 12k’s

    Strength - 16k’s - 24k’s

    Power - 28k’s - 32k’s

     

    Foot Up Lunges - 30 on each side for a total of 60

    Stability - 12k’s

    Strength - 16k’s - 20k’s

    Power - 24k’s - 32k’s

     

    1 Legged  Deadlifts - 30 on each side for a total of 60

    Stability - 12k’s

    Strength - 16k’s - 20k’s

    Power - 24k’s - 32k’s

     

    Tuesday - December 1st - Endurance/Strength

     

    Jump Rope Sprints

    1 minute rest between sets, alternate between forwards and backwards

     

    30 seconds x 10 sets

    Stability - 60 reps

    Strength - 80 reps

    Power - 100 reps

     

    60 seconds x 6 sets

    Stability - 100 reps

    Strength - 150 reps

    Power - 180

     

    90 seconds x 3 sets

    Stability - 150

    Strength - 225

    Power - 275

     

    120 seconds x 1

    Stability - 200

    Strength - 300

    Power - 360

     

    Wednesday -  December 2nd - Strength

     

    Drop Down Sets 2x through - Start off with the heaviest weight that you can handle while still maintaing form.  Get as many reps as you can at that weight and immediately drop to the weight below that, do as many reps possible and continue dropping down until you can no longer do the exercise!  This is going to complete fatigue or failure.

     

    Seated Press ( these weights are estimates, you may or may not start or finish with these)

    Stability - 12k’s, 8k’s, 4k’s

    Strength - 16k’s, 12k’s, 8k’s, 4k’s

    Power - 20k’s or higher and continue to drop down from there

     

    Seated Kettlebell Rope Drags

    Stability - 80%, 60%, 40% of body weight

    Strength - 100%, 80%, 60%

    Power - 120%, 100%, 80%

     

    Leg Curls - 20, 15, 10, 5

    Stability - Supine Bridge hold with Jungle Gym 3 sets of 30 seconds

    Strength - 1” hip lift

    Power - 1 to 6” hip lift

     

    Thursday - December 3rd - Endurance/Power

     

    Stairs!

    Tag Team

    1 partner waits at the bottom of the stairs while the other sprints.  As soon as partner comes down, slap hands and switch.  20 minutes as many flights as possible!

     

    Windmills 3 sets of 5 on each side

    Stability - 4k to 8k

    Strength 12k to 16k

    Power 20k or higher

     

    Friday - December 4th - Power/Endurance

     

    10, 9, 8, 7.....1 as fast as possible for Stability and Strength Level’s

    10, 8, 6, 4, 2  as fast as possible for Power Level only.

     

    Double Snatch

    Stability - 8k’s - 12k’s

    Strength - 16k’s - 20k’s

    Power - 20k’s - 24k’s or higher

     

    Box Jumps

    Stability - low box

    Strength - 20”-24”

    Power - 36” - 42”

     

    Saturday - December 5th - Endurance/Strength

     

    Card Deck

     

    Hearts - Log Jumps (1:1, 2:2, 3:3....count)

    Diamonds - Deck Squat

    Clubs - Jump Rope x 10

    Spades - Sit Outs (1,2,3,4....count)

    November 23 to 29, 2009

    MONDAY the 23rd

    5 x 5 bodyweight

    Press ups - 5 count up&down knee push ups / high box press ups / wall press ups (press ups are done all the way down til chest touches floor and up to HS hold)

    Air squat chin ups - 5 count 90 deg chins / chin ups / air squat chins (air squat chin ups are done by keeping your feet in the air in the same space...looking like you are standing up as you chin up you straighten your legs, as you lower you bend your knees all the while keeping feet flat in air like squatting in the air as you chin:)

    High box step up - 18" box / 24" box / 30" box (you can put your foot down on the floor between each rep, but do not place it on the box next to your support foot as you step up)

    Jungle Gym curls - 2 leg curls with a 5 count in&out / 1 leg curls / 1 leg curls

     

    TUESDAY the 24th

    Ascend / Descend x 2 (endur/str)

    100 yards overhead carry at 30% bw

    100 reps Jump Rope forward

    100 yards racked carry at 60% bw

    100 reps Jump Rope backwards

    100 yards farmers carry (suitcase) at 90% bw

    100s reps Jump Rope BOTH WAYS

     

    WEDNESDAY the 25th

    8 x 3 (power): Stability Level Practice Technique for both exercises. 

    Split Jerks - practice technique / find max then do 8x3 / max for 8x3

    Hang cleans - practice technique / find max then do 8x3 / 8x3

    (for strength and power do 2-3 work up sets to find your max and then alternate jerks & cleans)

    Eischens Yoga 3 favorite poses for 30 seconds each

     

    THURSDAY the 26th HAPPY THANKSGIVING!!

    MBG is CLOSED

    MMA 2

    3 Rounds of 5 minutes each (Endur/Str/Pwr) 

    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

    2. Sit outs

    3. Shadow boxing (minimum of 100 punches)

    4. Crawl and or Burpee Sprawl

    5. Shadow kicking (minimum of 30 knees, kicks)

    Rest 1 minute, Repeat for 3 Rounds

    Eischens Yoga beginner sequence cool down

     

    FRIDAY the 27th

    MBG is CLOSED  Enjoy your weekend!

    15/15 x 5 minutes each (meta)

    hindu push ups - up dog, down dog / hindus / divebombers (if you start crashing on this workout drop down to knees/regular push ups/hindu push ups)

    rest 1 minute

    body rows - 60 deg / 90 deg / feet on box or pole vaulters (if you start crashing cut reps down, but do what you can)

    rest 1 minute

    lunges - touch back knee / touch knee and 8-12k's / knee and 16-24k's (if you start crashing on this drop down to half ROM/no weights/8-12k's)

    rest 1 minute

    deadlift - 50% bw / 75% bw / 100% bw (if you start crashing cut reps down and do what you can with good form keeping chest and butt out)

    done:)

    total workout time is 23 minutes so get your kb's ready before starting!!!!

     

    SATURDAY the 28th

    Pitbull fight club (endurance)(3 rounds thru AFAP, with required 1 minute rest after the 5 exercises)

    1. box push x 100 yards
    2. battling ropes fast hands x 100 each side
    3. burpees x 25
    4. med ball slams x 25 (onto crash mat)
    5. heavy jump rope x 100 alternate directions each set

    Eischens Yoga - 3 poses x 2 sets of 30 second holds each pose

     

    Sunday the 29th

    Rest and Recover Day:) Remember MBG online members we suggest to rest 2-3 days a week BUT that doesnt say nothing:) do the Eischens Yoga beginner sequence and get outdoors and play for at least an hour each day!!!:)

     

     

    Tuesday November 17th

    30/30 6x

    Box Push

    Sprint

    Farmer Carry

    Sit outs

    Wednesday November 18th

    MAX 2-5Reps

    Push Press: 1arm or 2arm

    Snatch: 1arm or 2arm

    Lateral Cable Jump: 4 as high as possible--Stability: step unders: 4 as low as possible

     

    Thursday November 19th

    BJJ Workout!! AMAP laps in 30 minutes.

    For online MBG do the following:

    do first exercise across the floor about 15 yards, then run back to starting line to do next exercise:

    crawl forward > crawl backwards > lunge forward > lunge backwards > lunge left > lunge right cartwheel left lead > cartwheel right lead > burpee to broad jump > sit outs > army crawl (on belly alternating forearms and legs) > swimmers (on belly both forearms pull thru) REPEAT all exercises.

    Goal is 7 x thru in 30 minutes

     

    Friday November 20th

    Ascend/Descend (AFAP)

    Alternate
    Tiger Pushups 2.4.6.8.10...18.20
    D-Ball Cleans 30%/40%/50% bodyweight
    		 20.18.16.14...4.2
    Alternate
    Walking Lunges(30%, 40% or 50% of your Bodyweight) 10.9.8.7...3.2.1
    1 Kettlebell, 2Hand Swings 1.2.3....8.9.10

    Saturday, Nov 21 2009

    30/300/3000

    30minutes/300yd Power Wheel Crawl/3000 Jump Rope Revolutions

    Stability: 30/200/2000

    Strength: 30/300/3000

    Power: 30/300/1000 Doubles

    Monday November 16th

    100 Yard Workout
    (Goal is to finish each exercise in 4 sets or less)
     
    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
     
    (Alternate between exercises 1 and 2; when done, continue on to rest of workout)
     
    3) Broad Jumps - Walking Lunge / Broad Jump with 1 Power Jumper Cable / Kangaroos with 1 Power Jumper Cable
     
    * 3 x 30 Eicshens Yoga Supine Bridge with feedback

    Saturday November 14th

    Running the stairs. 

    Warm up with Eischens Yoga Sequence.

    RUN AS MANY STAIRS AS POSSIBLE IN 20 MIN.

    Finish with Power Wheel Roll Outs and Power Wheel Curls

     

    Good Luck and Have a great weekend!

    Friday November 13th

    Happy Friday the 13th!!

    30, 40, 50, 60

    30 Hindu Push-ups

    40 Chin-ups: 90 Degree/ Assisted/ Kips

    50 1 Arm Swings: 25 Each Side

    W: 12k/16k/20k     M: 16k/24k/32k

    60 Tuck Jumps: Hindu Squat touching your fingertips to the floor/Hindu squat touching your fingertips to the floor then jump tucking your knees to elbows

    Thursday November 12th

    SPRINTS

    12 x 50 yards

    8 x 100 yards

    4 x 200 yards

    1 x 400 yards

    Stability Level: Run 2.5 Miles.  For those of you at the gym, that is 8 x around the building

    AS FAST AS POSSIBLE!

    Wednesday November 11th

    Bodyweight Strength

    ALTERNATE Stability Strength Power
    Rope Climb 90 Degree with Jungle Gym(4x15) Pole Climb (5x5) Rope Climb (5x1)
    Handstand Push-ups(5x10) Down Dog Down Dog with Feet up on box Handstand Push-up

    ALTERNATE
    Pistols/Russian Lunge 4x5's
    Power Wheel Curls 4x10

    Tuesday November 10th

    Turk Ascend/Descend (As Fast As Possible)
     
    7's Turkish Get Ups each arm
    100 Total Jump Rope (50's)
    6's TGUs
    200 Total Jump Rope (100's)
    5's TGUs
    300 Total Jump Rope (150's)
    4's TGUs
    400 Total Jump Rope (200's)
    3's TGUs
    500 Total Jump Rope (250's)
    2's TGUs
    600 Total Jump Rope (300's)
    1's TGUs
    400 Total Jump Rope (200's)
     
    Each Set of TGU's go heavier if pass

    Monday November 9th

    Kettlebells As Many As Possible

    1. KB Back Press: Alternating: w-20's m-32's

    2. KB Renegade Row: Alternating: w-20's m-32's

    3. Step Ups: 18" Box: w-20's m-32's

    GOAL: 75 or more of all 3 sets (1 set each)

    Stability Level: w-8's-12's m-12's-16's

    Eischens Yoga Beginners Sequence.

    Saturday November 7th

    MBG Rope Run (30 min)

    - Each group holds rope with one hand as they run, can go anywhere they want.

    -Leader can pick where they go and what they do, run up to capitol, zig-zag through the rope line, etc.

    -When tired they peel off and go to end of line

    -DRESS WARM AND RUGGED! 

     

    Friday November 6th

    3 x 20

    AS FAST AS POSSIBLE!

    STABILITY STRENGTH POWER
    TIGER PUSH-UPS(touch your elbows to the floor) knees regular regular
    BODY ROWS 60 Degree 90 Degree 90 with feet up on a box
    CAPOIERA LUNGES touch knee to the floor touch knee to the floor

    touch knee to the floor
    KB SWING 25% of your Body Weight 40%of your BW 50% of your BW

    You can use Power Jumper cables to assist you with the Tiger Push-ups.

    If you are Traveling you will need a Jungle Gym and our TNT Cables.  Replace Kettlebell Swings with Cable Extensions.

    Thursday November 5th

    MMA x 5 Rounds!  Yeah!!!

    1. Box Push

    2. Battling Ropes

    3. Jump Rope

    4. Sit up and Double Punch

    5. Muay Thai Knees and Kicks

    DO EACH EXERCISE FOR 60 SECONDS EACH.

    EACH ROUND IS 5 MINUTES LONG (1Round=5min.)

    Wednesday November 4th

    Work up to 2-3 Reps Max

    1. Double Snatch

    2. Double Push Press or Jerk

    3. Double Clean

    4. Double Military Press

    Do 3-4 Warm up sets of 4-5 Reps

    DO NOT CHEAT TO GET REPS!

     

    Tuesday, November 3, 2009

    40/20 x 10 minutes each section (alternate two each minute for 10 minutes, so 40 seconds of one, rest 20 seconds, 40 seconds of second, rest 20 seconds, repeat 10 minutes, then move to next two exercises)

    • step over/ crawl under
    • V ups or sit ups
    • burpees
    • med ball up downs
    • power wheel rollouts
    • sit outs

    Monday, November 2, 2009

    Bodyweight 160+

    1. pullups: 90 degree / pullup or kip / kip

    2. hindu push ups: knee push up / hindu / hindu

    3. 24" box jumps: hindu squat (touch fingers to floor) / 24" box jump / 24" box jump (rebound no pause jumps)

    4. power wheel curls: 1" hip lift / 1-6" hip lift / 1-6" hip lift

    * 2-3 warm up sets of each, then ONE MAX set for as many reps as possible (AMAP)

    * Goal is to total over 160 reps

    {youtube}8HIlsNIZVyc{/youtube}

    * Post your Personal Record (PR) on Facebook (FB)!!!!!

    http://www.facebook.com/MonkeyBarGym

    Saturday October 31st

    BOO!!  HAPPY HALLOWEEN!

    10/10/10 - I go U go
    10 minutes - Sprints
    10 minutes - Burpees
    10 minutes - C-band partner resisted line drills (high knees, butt kickers, crawling, lateral slides, etc.....)


    If traveling, do this as a 30/30.  Use TNT cables and running belt for in-place line drills.


    Core: 4x 30/15
    Partner sit-ups
    Incline Plane hand slaps
    Partner "balance" tug of war

    Friday October 30th

    Prison Workout 10-1 AFAP

    Squat Press: Cables or KB's - 1 cable / 2 cables / 3 cables OR 25% bw/50%bw/75%bw KB's

    Farmer Carry: 50%/75%/100% bw KB's

    Hang Clean: cable clean / 50% / 75% KB's

    Do 10 squat presses > carry % bodyweight 30 yards > 10 hang cleans > 9 > 30 yds > 9, etc til 1 > 30 yards > 1 and done.

    Core: AFAP
    Pike-ups - 20/15/10/5
    Leg Curls - 20/15/10/5

    Thursday October 29th

    20/20 5 Times

    Box Jumps

    Shuttle Runs

    Swings

    Rope Snaps

    Cable Punches

    Wednesday October 28th

    STRENGTH

    50 total reps of each exercise, in as few sets as possible, alternating between:

    1. Power Push Ups – halfsey push ups / 50% bw PPU3 / 100% bw PPU3 (reps)

    2. Renegade Rows – 50%/75%/100% (L and R = 1)

    3. Broad Jumps – Lunge / 1 Power Jumper cable (jump your height) / 2 PJ cables (jump height + 1 foot) (50 jumps)

    4. Power Wheel Pike Ups

    Tuesday October 27th

    30/300/3000 (ENDURANCE, STRENGTH)
    Time: 30 minutes
    Exercises: Power Wheel Crawl and Jump Rope
    Goal: 300 yards of Power Wheel Crawl and 3000 Jump Rope revolutions (1500 forward, 1500 backward) completed in 30 minutes or less.
    * Stability-100 yard crawl on hands and feet and 1000 JR revolutions
    * Strength-200 yard PW crawl and 2000 JR revolutions
    * Power-300 yard PW crawl and 3000 JR revolution
    Post your times and see if you can enter the 30/300/3000 club!!

    If you are in the 30/300/3000 club, then go for it with 10% added weight vest!!

    Monday October 26th

    TRAVELING DAY

    Stability Strength Power
    100 yd Kettlebell Rope Drag 75% Body Weight 100%BW 125%BW
    100 yd KB Walking Alt.Press 12-16K's 16-20K's 20-24K's
    50 Yards Traveling Lunges 25% Body Weight 50-75%BW 75-100%BW
    50 Yards Traveling Swings W:16K M:20K W:20K M:24K W:24K+ M:32K+

    October September 24th

    BJJ Workout!  YEAH!

    Wear Longsleeves and pants.

     

    Shrimps

    Sit-outs

    Swimmers

    Cartwheels

    Arm Crawl

    Burpee Broad Jumps

    Friday October 23rd

    Monkey Bar Gym 15/15

    Stability Strength Power
    10 Minutes Goal is 100 Goal is 100 Goal is 100
    Clean & Press 

    Men: 8-12Ks

    Women: 8K's

    Men: 16-20K's

    Women: 12K's

    Men: 24K's

    Women: 16K's
    10 Minutes
    Front Squat 8K's 12-16K's 20-24K's
    Dead Lift 16K 32K 32-44K's

    Thursday October 22nd

    30/30 x 30

    10 Minutes each station

    Shuttle Run: 10-15yds then 1/2 way back> Wall Sits

    REST 2 MINUTES

    Lateral Crawl> Med Ball Up/Downs

    REST 2 MINUTES

    Skaters> Sit up and Touch-Downs

    Wednesday October 21st

    45 In AS FEW SETS AS POSSIBLE

    STABILITY STRENGTH POWER
    PUSH UPS Knee Regular Power Push UP
    BODY ROWS 90 Degree Feet up on box No legs
    BOX JUMPS Hindu Squats 24" Box 36"
    BROAD JUMPS Cable Extensions 1 Power Jumper Cable 2 Power Jumper Cables

    Tuesday October 20th

    PYRAMID OF PAIN!!

    20>30>40>30>20 AS FAST AS POSSIBLE

    Power Level: 25>35>45>35>25

    Med Ball Slams (onto a mat!)

    Mountain Climbers

    Capoiera Lunges

    Kettlebell Swings

    Jump Rope x 10

    Monday, October 19, 2009

    Bodyweight Strength 3 x 20 (drop down til 20 reps total) (alternate 1 and then 2)

    1. press ups >> hspu: hindu push up > knee / divebombers > hindu push up / wall press up > hspu (on wall press ups walk feet up wall til hands are about 2 feet from wall, lower til chest touches floor, keep elbows in and hands flat, press til in full handstand position, walking feet up wall as you press)
    2. side to side pull up >> chin ups: 90 deg / regular / regular (e.g. 6 s2s pulls + 14 chins = 20)(on side to side pull ups try to keep chin even with bar, extending one arm til straight, then other arm til straight, staying chin to bar as long as possible. if not chin to bar do your best to stay at one level...e.g. top of head to bar, still going straight arm to other straight arm amap.)
    rest a few minutes
    1. 2/1/0 x 10 Power jumper jumps to rim, net, wall: hindu squats x 20/jumps/jumps
    2. power wheel curls: 1" hip lift/1-6" hip lift / plyo leg curls
    Eischens Yoga: do 2 sets of 30-45 seconds of prone mountain alternated with kneeling table with goal of holding 25% of bodyweight in one hand while doing single arm lift (holding a kettlebell in lifting hand)

    Saturday October 17th

    I GO You GO!

    10 Minute Run/ Sprint

    10 Minute Burpees

    10 Minute- 10 Swings then partner goes

    Friday October 16th

    MBG Card Deck Workout

    Hearts - Hindu push ups Hindu Push Ups / Dive Bombers

    Diamonds - 90 deg.chin / chin up / chin up

    spades - hindu squat (touch fingers to floor)/24" box jump / 24" box jump

    clubs - cable full ext w/one handle 2 hands / 2 handles medium resist. / 2 handles heavy

    go thru entire card deck until finished - jacks are 11, queens 12, kings 13, aces 14!

    FB or T how you do!!!!:)

     

    Thursday October 15th

    SNATCH AND RUN! (2 TIMES AS FAST AS POSSIBLE)

    Do a 1 Mile Run or 1000 Jump Rope Revolutions

    Then do 100 Snatches: 1 Arm: Men 24K, Women 16K

    Time to beat: 24:35

    Wednesday October 14th

    Prison Workout

    10.9.8.7....3.2.1  AS FAST AS POSSIBLE

    Stability Strength Power
    Handstand Push-Ups Down Dog Down Dog with Feet UP Handstand Push-up/ Assisted
    Pole Climbs 90 Degree Chins Rope Climb/Pole/Rings Rope Climb/ Rings
    High Box Step Ups 18" Box no Weight 18"-24" No Weight 18"-24" with 10% Body Weight

    Tuesday October 13th

    20/20 (6 Times)

    1. High Throws to the Beam

    2. Lateral Jumps

    3. Deck Squat

    4. Underhand Throw to the wall 

    Monday, October 12, 2009

    The MBG Power 4 workout

    1. Double KB Snatches (M-24s, W-16s)
    2. Double KB Push Press (M-24s, W-16s)
    3. Double KB Front Squat (M-24s, W-16s)
    4. Double KB Deadlift (M-44s, W-32s)
    • AMAP in 60 seconds of each, you can rest, stop as much as you want during the 60 seconds, but get AMAP.
    • Do 2 warm up sets before your actual test set.
    • Rest as needed between the 4 sets.

    MBG Madison Records - Mens 110 reps, Women 100 reps

     

     

    Saturday October 10th

    Endurance
    As Fast As Possible

    Stairs x 120 flights

    6 flights up/down x 20 sets = 120

    Stability Strength Power
    Goal under 30min under 27min under 24min

    Goal is under: 30 min / 27 min / 24 min

    Finish with the Eischens Yoga beginner sequence

    Friday October 9th

    Strength, Power, Endurance
    20...15...10...5 As Fast As Possible

    Stability Strength Power
    Alligator Push-ups Knees Regular with a Vest
    Body Rows 60 Degree 90 Degree 90 Degree with Feet up on a box
    Up and Over Box Jumps Hindu Squats 24"Box
    KB Swings 30% of your Body Weight 40% of your BW

    50% of your BW

    Thursday October 8th

    MMA FIGHTER

    (3 to 5 rounds, 3 rounds for amateurs, 5 rounds for pros)

    Each round is 5 minutes. Each round has 5 exercises; 60 seconds per exercise and a 60 second rest after each round)

    Sit up and Double Punch (60sec) Goal is 40 per Round
    Burpees (60 sec) Goal is 20-25 per Round
    Alternate Kicks or Knees (60 sec) Goal is 50 per Round
    Jump Rope or Box Steps (60 sec) Goal is 50 Steps onto a 12" box or Goal is 150-180 revolutions per Round
    Battling Rope Fast Snaps (60 sec) Goal is over 100 per Round

    Rest 60 sec.

    Do AS MANY AS POSSIBLE OF EACH EXERCISE EACH ROUND

    Wednesday October 7th

    POWER

    40 REPS in AS FEW SETS AS POSSIBLE

    1 Arm Kettlebell Bottoms Up Dead Clean and Press

    Alternate both exercises until done. Stability Strength Power
    1 Arm Kettlebell Bottoms Up Dead Clean and Press 8-12K 16K 20-32K
    KIPS 90 Degree Chins Kips Kips to Chest

    Tuesday, October 6, 2009

    Strength, Endurance

    Crazy Legs 3 x thru AFAP (1 person does A's as 2nd person does B hold)

    A) 20 squat jumps (touch floor with hands laced together, arms straight between legs)

    A) 20s split squats (touch floor each rep) 20 total / 20 each leg / 20 each leg

    B) Wall sit for total time of A doing both exercises, B waits til A is done then both switch

    Then go to C and D

    C) 10 deadlifts x 50%/75%/100% of bodyweight

    D) 20 power wheel or jungle gym leg curls

    Do C then D afap, then begin at A again for next sets. Partners can do each together AFAP

    Monday, October 5, 2009

    Strength

    3 x 20 (anyhow) you do amap of initial exercise, then finish with remaining exercises immediately after til hitting 20.

    1) HSPU (e.g. HSPU > DD > push ups > knee push ups)

    2) Side to Side Pull Ups (S2S > chin ups > kips or 90 degree)

    alternate 1 and 2 til done with 3 sets of each exercise, then same for 3 and 4

    3) Dips off split JG’s or boxes (dips > diamond push ups > knee diamonds)

    4) Climbing window OR HLR’s (levers > knees to elbows > pw rollouts)

    Saturday October 3rd

    TURKISH GET-UP PRISON WORKOUT!

    6.5.4..1 With Stationary exercises in between sets.

    EX: 6 Reps w/ 16K, (stationary exercise) then 5 Reps w/ 20K,  (stationary excercise) then 4 Reps w/ 24K etc.

    6.5.4..1 on each arm.

    6 TGU/arm followed by 20 Hindu Squats and 20 Med Ball Slams

    5 TGU/arm followed by 20 Hindu Squats and 20 Med Ball Slams.

    Don't forget to increase your weight as you decrease your reps.

     

    Good Luck!!

    Friday October 2nd

    100 Clean--Squat--Press  AS FAST AS POSSIBLE

    D-Ball or Kettlebells

    Stability Strength Power
    30% of your Body Weight 40% of your BW 50% of your BW

    The MBG record is 16:34 with a 100lb D-Ball.

     

    Thursday October 1st

    JUMP AROUND!

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

    Stability Strength Power
    30 Sec x 10 60 Reps 80 Reps 100 Reps
    60 Sec x 6 100 Reps 150 Reps 180 Reps
    90 Sec x 3 150 Reps 180 Reps 215 Reps
    120 Sec x 1 200 Reps 300 Reps 360 Reps

     

     

    Wednesday September 30th

    POWER! 

    6 x 4

    Warm up with Eischens Yoga Beginner Sequence, then alternate between

    Stability 4x 15
    Kettlebell Jerks Cable Press
    Double Kettlebell Snatches Cable Clean

     

     

     

    Strength Power
    Kettlebell Split Jerks 50% of your Body weight 80% of your BW
    Double Kettlebell Snatches 75% of your BW 90% of your BW

     

     

     

     

    Then Alternate between the following As Fast As Possible

    Power Wheel Crawl 40yd--30yd--20yd--10yd and done
    Power Wheel Curls 20--15--10--5--and done

    Tuesday September 29th

    CIRCUIT

    40/20 5 x Thru

    1. Swimmers

    2. Burpees

    3. Lateral Step-Ups

    4. Sit Outs

    5. Med Ball Up/Downs

    6. Log Jumps

    Monday September 28th

    No Counting.  It's Practice Day!!

    1) Pull Ups - chin ups, kips, muscle ups, rope climbs, pole climbs, etc

    2) Handstands - kick ups to handstands, HS walks, HS hip slaps, stability board push ups

    3) Levers - HLR's knees to elbows, straight legs to hands, straight body/arms levers

    4) Frog Holds, frog holds with 1 leg extended, dips, dips with swings forward and backwards

    5) Box Jumps with hands assisting onto box or over box, lateral box jumps, step unders

    6) Stability Board Squats, bongo board squats

    Alternate between any two or all of the exercises as you like for 1 hour!!

    Sunday September 27th

    INSTRUCTORS CHOICE.

    Saturday September 26th

    30/ 300/ 3000

    In 30 Minutes complete:

    300 Yard Power Wheel Crawl and 3000 Jump Rope Revolutions.

     

    For Members of Monkey Bar Gym Madison: We will be doing th BJJ workout today!  Wear long sleeves and pants.

    Friday September 25th

    5 x through As Fast As Possible

    Run 1 lap

    20 x Power Wheel Push-ups (or use a Jungle Gym)

    60 Yard Box Push

    20 x Body Rows: 60 degree/ 90 degree/ 90 degree with feet up on a box

    60 Yard D-ball or Kettlebell Carry: 30%/ 40%/ 50% of your body weight

    Thursday September 24th

    SECRET SERVICE SNATCH TEST

    10 Minutes, Do as many as possible.

    MBG Records: Men: 241 with the 24K's; Women: 232 with the 16K's

    Men: 12K/ 16K/ 24K

    Women: 8k/ 12K/ 16K

     

    Wednesday September 23rd

    50 Reps in as few sets as possible.

    Cleans: Men:1Kb/24ks/36; Women: 1Kb/20ks/28ks

    Alternating Back Presses: Men:12k/ 24k/ 36K; Women: 8K/ 16k/ 24K

    Highbox step ups: 18inch box; 25 each leg

    No Weight/ 8-16K/ 20-28K

    Tuesday, September 22, 2009

    Brazilian jiu-jitsu workout (endurance)

    do each drill for 10-20 yards going from exercise to exercise, repeat all 8

    for as many times through as possible in 30 minutes.

    1) walking lunges >> 2) burpee & broad jumps >> 3) bear crawl (on hands and feet)

    >> 4) swimmers (on belly, pull arms through from overhead on floor) >> 5) sit outs >>

    6) forward rolls >> 7) army crawl on forearms >> 8) shrimps (hip escapes)

    ** on a 10 yard distance the MBG record is 95 across the floor in 30 minutes!

    Monday, September 21, 2009

    Monday - 100 workout (strength)

    1) Lateral Handstand walks: floor / facing wall / back to wall

    2) Pole Climbs: 90 degree assisted chin / pole climbs or kips / pole climb or kips or cliffhangers

    perform in alternating sets til 100 yards each, then perform same with 3 and 4:

    3) V-ups: hands on floor / knees bent / arms legs straight

    4) Jungle Gym leg curls

    Goal is to finish each in 4 sets or less!!

    Saturday September 19th

    The Farmer 2

    1) 50 Med Ball Slams

    2) 50 Yds Farmer Carry: 20's/ 32's/ 40's

    3)Run 1 Lap around the block

    4) 50 Yd Racked Dball Carry

    Friday September 18th

    4x As FAST AS POSSIBLE

     

    20 Hindu push-ups: knees/ hindus/ divebombers

    20 Body Rows: 60 Degree/ 90 Degree/ 90 Degree w-Box

    20 Box Jumps: 12"/ 24"/ 36"

    20 Jungle Gym Curls

     

    Thursday September 17th

    50 Shuttles (speed&endurance)

    work with a partner

    1) 20 Yd Run Shuttle

    2) 20 Yd Slide Shuttle

    1:1 Work:Rest

     

    Goal is 50 of each in 30 min!

    *Stability Level focus on form not speed.

    Wednesday September 16th

    40's AS FEW SETS AS POSSIBLE (Strength)

    Squat Press:

    Stability: 40%; Strength: 45%; Power: 60% of your body weight

     

    Dead Lift

    Stability: 25%; Strength: 75%; Power: 125% of your body weight

     

    Eischens Yoga Beginners Sequence

    Tuesday September 15th

    TURK (endurance/strength) AMAP in 30 minutes!

    1)Turkish Get-ups: 12K/ 20K/ 28K (5 on each arm)

    2)150 Jump Rope Revolutions

    Monday, September 14, 2009

    75 each AFAP (as fast as possible)

    1) Double Snatch - cable full ext / 16k's / 24k's

    2) Kips - 90 deg JG chin / kips to chin / kips to chest

    alternate sets until you've hit 75 of each for time

    ** if hands feel like they are going to rip, switch to:

    double KB swing with 16k / 24k's / 36k's alternated with

    chin ups only

    Eischens Yoga - perform kneeling table with 1 arm lifts w/o

    any side to side movement for sets of 10 secs. move up to

    a goal weight of 25% of bodyweight and hold for 2 x 20 sec

    Saturday September 12th

    speed/endurance

    4 x 880 yards, walk 220 yards btwn each set
    warm up with runners drills for 10 minutes before beginning
    cool down with EY beginner sequence (5 breaths each pose, approx 10 minutes)

    Friday September 11th

    power/strength/endur  CARD DECK WORKOUT!!

    Hearts - body rows
    Diamonds - hindu push ups: wide leg hindus / hindus / with weight vest
    Spades - KB jump squats: 1 KB suitcase squat only 25%/ 2 KB jump squat 40% bw / 2 kb jump squat 50% bw
    Club - Tucks: hands on floor / hands off floor / v-ups

    Thursday September 10th

    ENDURANCE

    45/15 - 45 seconds of work, followed by 15 seconds of rest, repeat with next exercise.  Go through entire list 5 times:

    1. Cable Swimmers

    2. Up Down Dogs (up dog to down dog, keep arm straight the whole time)

    3. One Leg Hops (jump on one leg as high as possible, if not possible jump with two legs)

    4.Russian Twists

    5. Sit Up n Reach

    6.Mountain Climbers

    Wednesday September 9th

    POWER

    Work up with sets of 5 to your MAX weight

    Do a set of 5 reps for each exercise with your MAX weight

    1) Kettlebell Push Press

    2) Kettlbell Snatch

    3) Kettlebell Alternate Back Press

    4) Kettlebell Cleans

    Tuesday, September 8, 2009

    30/30 x 30 (endurance, strength) - 30 seconds on, 30 seconds off, alternating between:

    1. Snowboarders
    2. Jump Rope
    3. Jumping Jacks
    4. Box Jumps
    5. Crawling
    6. Burpees

    Go through circuit 5x

    Eischens Yoga cool down

    Monday, September 7, 2009

    Prison Workout: 8-1 (strength, endurance)

    (8 reps of each, 7, 6, down to 1 and 1 AFAP) alternating between:

    1. Handstand Push Ups
      1. Stability-down dog push ups
      2. Strength-down dog push ups w/feet on box
      3. Power-handstand push ups
    2. Pole Vaulters
      1. Stability-assisted chins
      2. Strength-regular chin ups
      3. Power-pole vaulters

    Rest as needed, then repeat 10-2 Prison format with the following (10s/8s/6s/4s/2s) AFAP:

    1. KB Pistols - off 18-12" box / 8k - 12k / 16k - 24k
    2. Jungle Gym 1 leg curls - 2 legged slow curls (5 counts) / 1 leg curls / 1 leg curls with hip lift
    • On 1 leg JG curls hands are on the ground helping to balance and opposite leg is lifted during the entire set

    Saturday September 5th

    MMA Fighter 2
    Perform the following circuit 5 x through AFAP, post total reps for each exercise for all 5 rounds:
       1. 60 seconds Farmer's Carry (hold weight in each hand at sides and walk)
              * Stability: 20k’s
              * Strength: 28k’s
              * Power: 36k’s
       2. 60 seconds Seated Tucks
       3. 60 seconds Med Ball Slams OR Sledgehammer hits on a tire (change sides as needed)
              * Stability: 5-7k OR 8lb Sledgehammer (needs lots of space and form)
              * Strength: 20lb OR 12lb Sledgehammer (needs lots of space and form)
             * Power: 20lb OR 12lb Sledgehammer (needs lots of space and form)
       4. 60 seconds Burpees

       5. 60 seconds KB swings: 16K / 24K / 32K

    REST FOR 2 MINUTES, THEN REPEAT 5 TIMES (TOTAL WORKOUT TIME IS 33 MINUTES)

    Friday September 4th

    STRENGTH, ENDURANCE
    AS MANY AS POSSIBLE                                                                                                                           60 seconds AMAP (rest 2 minutes between sets) You may pause during your set but get AMAP reps, so go til the 60 seconds is up.

    Work in groups of 3. (Stability OR Strength OR Power)What level will you workout at?!

    Front Squat: 12k suitcase OR 12k’s to 20k’s racked OR 16k’s to 24k’s racked

    KB Deadlift: 12k’s-16k’s OR 20k’s-32k’s OR 28k’s-44k’s

    Push ups: knee OR regular OR feet on 12" box (all touch chest to floor on each rep)

    Chin ups: 90 degree OR chins or kips OR kips

    Power Wheel Crawl:

    Supermans with partner holding feet

    Thursday September 3rd

    ENDURANCE

    Jump Rope: Forward, Backward, Crossovers, Side to Sides

    20-30 minutes

     

    How many revolutions do you have in you?

    Can you jump the entire 30minutes without stopping?

    Who will have the most ENDURANCE?

    Wednesday September 2nd

    POWER:

    Top of the Minute x 20 minutes (10 sets of each)

    Do 3 warm up set ‘work ups’ til you find approximate 8 rep max for each lift.

    Then in alternating sets perform sets of 5-8 reps of each, alternating between:
       1. Double Kettlebell Cleans
       2. Double Kettlebell Push Press

    Rest then perform 20/15/10 of the following:
    1.    Power Wheel pike ups
    2.    Power Wheel leg curls

    Tuesday September 1st

    JUMP ROPE SPRINTS!

    EISCHENS YOGA BEGINNER SEQUENCE WARM-UP


    120 sec.s Jump Rope Sprints x 10 sets (one person goes for 2 min, then other)
    (10) 120 second JR sprints, rest 120 seconds between sets, (30 minutes total)
    goal numbers per set: 220/300/370

    AFTER THE SPRINTS:
    Supine bridge: 3 x 30 seconds with feedback
    KB sit ups: 3 x 10 reps
    Alternate two til finished

    Monday August 31

    STRENGTH, POWER

    Traveling 100 - Alternate between the following until you have completed the 100 yards or reps in as few sets as possible:

       1. Alligator Push Ups (REPS)

              * Stability-on knees

              * Strength- (goal is under 4 sets)

              * Power- (goal is in 3 sets)

       2. Climbs (YARDS)

              * Stability-assisted chins at 60 or 90 degrees

              * Strength/Power -Rope climb (20’ up/down = 10 yards), Poles (1=5yd), trav.rings (down and back = 10 yards), cliffhangers (up/down = 5 yards)

     Rest as needed, then, repeat with skaters and swing, alternating til done:

       1. 1 Leg Lateral Skater Jumps (jumping laterally and slightly forward, pause in crouched skaters position for 2 count, then jump back other direction using a powerful push off and your arms a lot to propel you to other side. The lateral step should be at least 3 feet and lateral jumps at least 4 feet)

    • Stability: step to skate position
    • Strength: skater jump + 1 band of Power Jumper
    • Power: skater jumps + 2 bands of Power Jumper

       2. Walking KB swing (swing bell up, then step both feet up, then bell swings back down between legs, repeat for yards)

              * Stability: 1 kb - 8k to 12k

              * Strength: 1 kb - 16 to 24k

              * Power: 1 kb - 28k to 40k

    Sunday August 30th

    INSTRUCTORS CHOICE!

    HMMM...What will it be today?

    As Fast As Possible? As Many As Possible? 30/30? Heavy? Yoga? BJJ?

    Enjoy a great start to a new week.

    Saturday August 29th

    ENDURANCE & STRENGTH

    30/300/3000

    In 30 Minutes or Less Complete the following:

    1) 300 yard Power Wheel Crawl

    2) 3000 Jumprope Revolutions

    Let us know your time and become a member of the MBG 30-300-3000 CLUB!!

    Stability: 100 yard Power Wheel Crawl/ 1000 Jumprope Revolutions

    Strength: 200 yard Power Wheel Crawl/ 2000 Jumprope Revolutions

    Power: 30-300-3000 Club

    Friday August 28th

    CARD DECK!! POWER & ENDURANCE

    HEART: Hindu push-ups: Stability/Strength- Hindu-push-ups; Power- Divebombers

    DIAMOND: Kettlebell Swings: Stability-20% of you bodyweight/ Strength- 35% of your bodyweight/ Power- 50% of your bodyweight

    SPADE: Kettlebell Suitcase Squat: Stability-50%/ Strength-75%/ Power-100%

    CLUB: Med Ball Touchdowns- L & R = 1 Touchdown

    Thursday August 27th

    SPRINTS and CORE

    Eischens Yoga Warm up

    4 x 800 meters, Walk 200 between each

    Focus on TECHNIQUE, these are not going to be full speed sprints.  Keep a steady pace with a goal of all sets under the same stride count.

    EX: 200 strides is your goal (L & R = 1Stride)

    CORE: Do 3 sets of 20 AS FAST AS POSSIBLE; Alternate between the following:

    1) Power Wheel 1 yard roll-outs

    2) Partner Supermans: lay on your stomach, arms overhead, your partner holds your feet while you extend as high as you can, then back to the floor(lightly touch)and extend again.  If you do not have a partner hook your feet to something stable.

     

    Wednesday August 26th

    STRENGTH, AS FAST AS POSSIBLE

    PRISON 10,9,8,7...3,2,1

    ALTERNATE BETWEEN THE FOLLOWING:

    1) Handstand Pushups: Stability-Down Dog Push-ups/ Strength- Down Dog Push-ups with feet on a box/ Power-Handstand Pushups

    2) Kettlebell Floor Cleans (start with the kettlebells on the floor): Stability-25% of your bodyweight/ Strength- 50% of your bodyweight/ Power- 75% of your bodyweight

    REST 5 Minutes, then perform AS MANY AS POSSIBLE IN 3MINUTES,

    1) Hanging Leg Raises: Touch Knees to Elbows

    Tuesday August 25th

    ENDURANCE, STRENGTH and POWER

    40/20: 40 sec. on/ 20 sec. off, REPEAT for 12 minutes ALTERNATING between:

    1) Burpees

    2)Cable Full Extensions- Bend at the hips, hands never fall below hip height, keeping hands extended overhead the entire time. Stability: 1 Cable, both hands/ Strength & Power: 1 Cable per hand.

    REST 1 minute, then REPEAT for 12 minutes ALTERNATING between:

    1) Lateral Stepover, Crawl or Step Under (both ways)

    2) V-Ups- Stability: Hands on floor tucks/ Strength: Hands to feet tucks with knees bent/ Power: Hands to feet with legs straight

     

    Monday, August 24, 2009

    STRENGTH: 30 in As Few Sets As Possible (AFSAP), Stability 60 AFSAP

    1. KB Back Presses

    1. Stability-25-50% bw

    2. Strength-75% bw

    3. Power-100% bw

    2. Cliff Crawls (Chin ups if not at MBG):

    1. Stability-JG 90 degree

    2. Strength-Chin ups

    3. Power-Cliff Crawls or Chin ups + 10% bw

    Rest as needed, then perform, alternating til done

    1. Box Jumps – Full ROM squat to 8-12” box/24”-30” control box jump/36”-42” box jump

    2. Jungle Gym curls – 1” lift curls / 1-6” hip lift curls (hold S.B. for a 2 count each rep) / plyo curls from s.bridge (hold S.B. for 2 count between each rep)

    Sunday, August 23, 2009

    Rest and Recover

    Eischens Yoga: beginner or warrior sequence

    Saturday, August 22, 2009

    ENDURANCE

    45 minute rope run

    Get all your buddies, hold onto a long rope 20’ to 50’ with one hand and follow the leader til they peel off to the back of the line. Then the next person moves up and leads. Everyone must follow the leader wherever they go…thru mud, water, forest, under and over, fast or slow…a forest is great for this run!!! This includes stopping and doing sit ups, burpees, over under the rope, snaking thru the whole line!! Whatever the leader wants to do!!! Just one rule, you got to keep moving:)

    Friday, August 21, 2009

    PWR, END

    NBA 4 workout: 4 x thru AFAP

    1. KB Snatch:
      1. Stabilty & Strength: 20 x 1 arm kb snatches:

    i. M – 12k/24k W – 8k/16k

    ii. 20 reps each arm = 40 each set

      1. Power: 10 x 2 arm kb snatch:

    i. M - 32k’s, W – 20k’s snatch

    ii. 10 reps total

    1. 20 x line grabbers: 15 yards down and 15 yards back = 2 (repeat for 20 total reps)
    2. KB push press:
      1. Stabilty & Strength: 20 x 1 arm kb press:

    i. M – 12k/24k W – 8k/16k

    ii. 20 reps each arm = 40 each set

      1. Power: 10 x 2 arm kb press:

    i. M - 32k’s, W – 20k’s press

    ii. 10 reps total

    4. 20 x lateral box: step on and over 18” box / 24” lat jumps on and over / 24” lat jumps on and over

    Thursday, August 20, 2009

    ENDURANCE, STRENGTH

    40/20 x 30 minutes total: go from 1-6 x 5

    1. Capoeira lunges
    2. MB touchdowns
    3. Sit outs
    4. MB slams onto crash mat: 4-5kg / 6kg / 7kg
    5. Split Squats
    6. Mountain Climbers

    Wednesday, August 19, 2009

    STRENGTH

    50 total reps of each exercise, in as few sets as possible, alternating between:

    1. Power Push Ups – halfsey push ups / 50% bw PPU3 / 100% bw PPU3 (reps)

    2. Renegade Rows – 50%/75%/100% (L and R = 1)

    3. Broad Jumps – Lunge / 1 Power Jumper cable (jump your height) / 2 PJ cables (jump height + 1 foot) (50 jumps)

     

    Tuesday, August 18, 2009

    SPRINTS

    20 x 100 yards

    walk 50 in between each 100

     

    Eischens Yoga beginner sequence

    Monday, August 17, 2009

    POWER

    Ascend/Descend work up AS HEAVY AS POSSIBLE for about 6-8 reps on first exercise x 2 (then hit same reps for each that follows without rest)

    Go directly from 1st part of exercise > 2nd > 3rd without rest

    After done with the 3 parts of #1, rest 2-3 minutes, then go to #2 and repeat

    Then go thru both again, rest, then move to #3, doing 3 parts with one leg, then resting, then 3 parts with second leg. Rest 2-3 minutes and repeat.

    1. Double Kettlebell Cleans: from hang > from the floor > with back swing

    2. Double Kettlebell Press: Military Press > Push Press > Jerk

    rest

    3. KB Box Step up (weak leg first all the way thru til done): 24" box > 18” box > 12” box. Then rest a minute and do second leg thru all 3 levels. Then rest a few minutes and repeat again on 1st leg thru, then again on 2nd leg thru.

    Box height x stab / str / power

      • on 24” box x 0%/ 25% / 50% bw
      • on 18” box x 25%/ 50%/ 75% bw
      • on 12” box x 50%/75%/100% bw

    Eischens Yoga Beginner sequence

    Sunday, August 16, 2009

    Eischens Yoga Warrior sequence

    Saturday, August 15, 2009

    SPRINTS

    Stairs (6 flights min) x 15, sprint up as fast as possible, walk down slowly. Speed going up is the key.

    Eischens Yoga beginner sequence

    Friday, August 14, 2009

    STRENGTH, POWER, ENDURANCE
    30,40,50,60 - Complete the following, in order, 2x AFAP:

    1.    30 Hindu Push Ups
    a.    Stability-down dog push ups
    b.    Strength and Power-hindu push ups
    2.    40 Kips: 60 deg chin up / kip / kip
    3.    50 Kettlebell swing (stability do 2 arms 1 kb) (str/pwr do 2 kbs for 25)
    •    Men – 16k or 24k’s
    •    Women – 12k or 16k’s
    4.    60 24” box jumps
    •    stability 60 yards walking lunges
    •    strength and power 24” box jumps

    Thursday, August 13, 2009

    ENDURANCE: 2 x 1 + 100 + 1000 AFAP
    1 mile run
    100 PW pike ups or knees to elbows
    1000 reps JR
    2 x thru AFAP

    Wednesday, August 12, 2009

    POWER 8 x 1-3
    Work up to 95% max, 8 sets of 1-3
    1. 1 arm kettlebell snatch (stability level practice for 20 minutes)
    2. 1 arm kettlebell jerk (stability level practice for 20 minutes)

    Then perform 3 x thru afap of:
    •    8 x double KB sit up with 5 breath negative
    •    14 x 1 yard power wheel rollouts
    •    20 x supermans

    Tuesday, August 11, 2009

    ENDURANCE, STRENGTH
    4 x thru AFAP
    1. 30 x underhand throw to beam: 4k / 6k / 7k-20lb d-ball
    2. 20 x lateral cone jumps of 12": step over / jump / jump (each way = 1)
    3. 10 x BBoy Six Step (change direction as you like)
    4. 500 x Jump Rope (switch direction each time thru) (stab x 400)

    Monday, August 10, 2009

    Power 4x6 - Alternate between the following until you have completed 4 sets of 6 reps of each. Stability level perform 3 sets of 15 of each:
    1. Handstand push ups
    * Stability – down dog
    * Strength – HSPU (assisted or regular)
    * Power – HSPU with vest OR off 6-12” box
    2. Pole Vaulters OR cliff crawls
    * Stability-90 degree
    * Strength- Pole Vaulter (PV) or cliff crawls (CC)
    * Power- PV or CC with weight vest if available
    Rest as needed, then do 3 x 6 with:
    1. Deadlift
    * Stability- 4k’s -16k’s
    * Strength- 20k’s - 28k’s
    * Power- 32k’s – 64k’s
    2. Foot up lunge
    * Stability- 4k’s -16k’s
    * Strength- 20k’s - 28k’s
    * Power- 32k’s – 44k’s

    Sunday, August 9, 2009

    Eischens Yoga Warrior sequence

    Saturday, August 8, 2009

    Run and Jump (endur/power)

    MBG 15/15 style - shuttle run for 15 seconds,

    rest 15, then box jump (12" squat/24" box jump/24" box jump) for 15 sec, rest 15

    repeat for 10 minutes, rest 1 minute,

    then 6 minutes, rest 1 min, then 4 min, rest 1, then 2 min, DONE!

    Eischens Yoga beginner sequence

    Friday, August 7, 2009

    3 x Thru AFAP (str/end)

    Split Jungle Gym Dips x 20 (feet on floor/off floor/off floor)

    Alternate bent over rows x 20s each side (50%/75%/75%)

    Run a Lap (about 500 yards)

    Split Squats x 20 each leg (touch floor/hands behind head/same)

    Double Snatch x 20 (stability - 1 arm 8k to 12k / str, pwr - M-24k's, W-16k's)

    Run a Lap (about 500 yards)

     

    Thursday, August 6, 2009

    MMA 2 circuit x 3 Rounds of 5 minute each (Endur/Str/Pwr)

    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
    2. Sit outs
    3. Shadow boxing (minimum of 100 punches)
    4. Crawl and or Burpee Sprawl
    5. Shadow kicking (minimum of 30 knees, kicks)

    Repeat for 3 Rounds

    Eischens Yoga beginner sequence cool down

    Wednesday, August 5, 2009

    5 x 5 count (5 slow count up and down on each rep) (str)

    do as many reps at this pace as possible on each set. On the last 5th set do a drop down set; so go from your level of 5 count slow reps > immediately to next level down x slow 5 counts again > 5 fast reps > 10 second hold to finish.

    1. Push Ups - knee/reg/+PPU
    2. Chin Ups - 60 to 90 degree / chins / chins
    • rest 5 minutes then do:
    1. Foot up lunge - 25% bw / 50% bw / 75% bw
    2. Jungle Gym curls - regular / 10% bw / 25% bw (here add weight across hips)

    Eischens Yoga beginner sequence cool down

    Tuesday, August 4, 2009

    Snatch & Run x 4 AFAP (speed/endur)

    50 x 1 arm KB snatch (25 each arm) - Women (12k/16k/20k), Men (16k/20k/24k)

    Run 1 lap (approximately 500 yards, run around the block)

     

    Monday, August 3, 2009

    Zab Boy (power/endur)

    2/1/0 Rim Jumps with Power Jumper x 10 each set

    15/15 x 10 minutes  clean and press

    (mens goal is 100 with 24k's, women is 100 with 16k's)

     

    Sunday, August 2, 2009

    Eischens Yoga beginner sequence

    Saturday, August 1, 2009

    Ascend / Descend x 2 (endur/str)

    100 yards overhead carry at 30% bw

    100 reps Jump Rope forward

    100 yards racked carry at 60% bw

    100 reps Jump Rope backwards

    100 yards farmers carry (suitcase) at 90% bw

    100s reps Jump Rope BOTH WAYS

    Friday, July 31, 2009

    3 x Thru AFAP (str/endur)

    Hindu push ups x 30

    Body rows x 30

    Box jump x 20

    Double snatch x 20 (M-24k's/W-16k's)

    Thursday, July 30, 2009

    Sit Up & Jump Up 6 (endurance / strength)

    Kettlebell sit up - 4k's to 8k's / 12k's to 16k's / 20k's to 24k's

    Do 6 kb sit ups with your weight, then do Jump Rope, then 5, then JR, etc til done

    Jump Rope 150s - 150 forward and 150 backwards

    go thru the 6 sets of each AFAP

    Wednesday, July 29, 2009

    Gold Standard Day!! (power)

    As many reps as possible without stopping, you cannot set weight down or place feet down on kips, if you do you are done.

    Rest as needed between Test sets, do 2-3 work up sets to prepare for test sets.

    1. Push Press or Jerks - 24k's M / 16k's W (this is NOT GS style with long rests, do the reps, if you got to pause for a second that is cool, but get to working:)
    2. Kips - chin above bar (stability level do 90 degree chins) If you cannot do kips, do chins. The MBG record here is 49 by Skipp Benzing, 48 by Hadley Hodges.
    3. D-ball cleans - 50% in 60 seconds (standard here is 30 in 60 seconds), here the MBG record is 23 in 60 seconds with the 140lb d-ball by a 210lb guy....mmmm who could that be:)
    4. PW crawl - as far as you can go, by the way the MBG record is 260!! Pete Brooks is a bad bad man!!

    Tuesday, July 28, 2009

    10 x 200 yards, walk 100 recovery

    75% effort, 100% form

    Jungle Gym runners - 3 x 25s

    Monday, July 27, 2009

    40 in as few sets as possible (AFSAP)

    1. KB back press - 30-50%/60-75%/80-100% bodyweight
    2. Renegade rows - same loads
    • alternate til done with 40s for each (40 reps each side)
    1. High box step ups - 18"/24"/30" (40s each leg)

    Sunday, July 26, 2009

    Eischens Yoga beginner sequence

    Rest and Relax:)

    Saturday, July 25, 2009

    MMA Fighter/Circuit (ENDURANCE, STRENGTH)
    Perform the following circuit 3 x through AFAP, post times:
    1. 100 yards Farmer's Carry (hold weight in each hand at sides and walk)
    * Stability: 4-16k’s
    * Strength: 20-28k’s
    * Power: 32k’s – 44k’s
    2. 100 Med Ball Slams OR Sledgehammer hits on a tire (50 each side) DO NOT DO SLEDGEHAMMER UNLESS FORM IS SOLID, 2 hands wide on way up, top hand slides down and together on way down...practice slow at first and must have a very strong grip
    * Stability: 5-7k Med Ball OR 8lb Sledgehammer (needs lots of space and form)
    * Strength: 20lb D-Ball OR 12lb Sledgehammer (needs lots of space and form)
    * Power: 30lb D-Ball OR 12lb Sledgehammer (needs lots of space and form)
    3. 100 yard Power Wheel Crawl
    * Stability: crawl on hands and feet
    * Strength & Power: Power Wheel Crawl
    4. 100 Jump Rope forwards and backwards (200 total)
    * Stability-invisible jump rope
    * Strength-2 feet or alternating feet
    * Power-cut reps in half and do doubles (50/50)

    Friday, July 24, 2009

    15/15 x 10 minutes each group (STRENGTH, ENDURANCE)

    1. Push Ups - GOAL is 100 reps total (sets of 10)
    * Stability- Half-seys
    * Strength- Regular
    * Power- Feet on 12" box
    2. Kips - GOAL is 100 reps total (sets of 10)
    * Stability- 90 degree assisted
    * Strength- Pull ups or kips
    * Power- Kips

    3. Front Squat - GOAL is 50 reps (sets of 5)
    •    Stability: 12k suitcase squats (30% bw)
    •    Strength: 12k’s to 20k’s fr.squat (40% bw)
    •    Power: 16k’s to 24k’s fr. squat (50% bw)
    4. KB Deadlift - GOAL is 50 reps (sets of 5)
    * Stability: 50% bodyweight (holding 1 KB)
    * Strength: 75% bodyweight (2 KB’s)
    * Power: 100% bodyweight (2-4 KB’s)

     

    Thursday, July 23, 2009

    BJJ workout (ENDURANCE)
    BJJ workout x 30 minutes AMAP x through – Do each exercise across a distance of 30-36 feet, jog or run (no walking) back to start and do next exercise, etc. Repeating all 8 exercises as many times as possible in the 30 minutes.
    Crawling > army crawl > shrimp > forward rolls > broad jump to burpees > sit outs > cartwheels > frog jumps

    Wednesday, July 22, 2009

    5x2 (POWER)
    do 3 warm up set ‘work ups’ til you find your 2 rep max for each lift.
    Perform 5 sets of 2 reps of each of the following exercises as heavy as possible, alternating between:
    1. Double Kettlebell Snatches
    2. Double Kettlebell Split Jerk
    Rest then perform: 2 sets of each for amap (goal is 40+ reps of each)
    1.    Power Wheel pike ups
    2.    Power Wheel leg curls

    Tuesday, July 21, 2009

    2 min JR x 10 (SPRINTS - JR)
    120 sec.s Jump Rope Sprints x 10 sets (one person goes for 2 min, then other)
    (10) 120 second JR sprints, rest 120 seconds between sets, (30 minutes total)
    Goal numbers per set: Stability 220/Strength 300/Power 370
    •    EY beginner sequence as warm up
    •    Supine bridge: 3 x 30 seconds with feedback
    •    KB sit ups: 3 x 10 reps
    •    Alternate two til finished

    Monday, July 20, 2009

    Traveling 100 (STRENGTH, POWER)
    Alternate between the following until you have completed the 100 yards or reps in as few sets as possible: Goal is 4 sets or less of each exercise!!
    1. Hindu Push Ups (REPS)
    * Stability-Hindu Push Ups on knees or feet very wide
    * Strength-Hindu Push Ups
    * Power-Hindu Push Ups (Goal is 2 sets)
    2. Pole Climbs, Cliff Bar OR Rope Climbs (YARDS) at MBG each pole is 5 yards (if you do not have Pole, Cliff Bar or Ropes to climb substitute kips instead)
    * Stability-Body Rows at 60 or 90 degrees
    * Strength-Pole, Cliff or Rope
    * Power-Pole, Cliff or Rope (Goal is 2 sets)
    Rest as needed, then, repeat with skaters and swing, alternating til done:
    1. 1 Leg Lateral Skater Jumps (jumping laterally and slightly forward, pause in crouched skaters position for 2 count, then jump back other direction using a powerful push off and your arms a lot to propel you to other side. The lateral step should be at least 3 feet and lateral jumps at least 4 feet)
    •    Stability: step to skate position
    •    Strength: skater jump + 1 band of Power Jumper
    •    Power: skater jumps + 2 bands of Power Jumper
    2. Walking KB swing (swing bell up, then step both feet up, then bell swings back down between legs, repeat for yards)
    * Stability: 1 kb - 8k to 12k
    * Strength: 1 kb - 16 to 24k
    * Power: 1 kb - 28k to 40k

    Sunday, July 19, 2009

    Rest and Recovery

    OR

    Eischens Yoga Warrior sequence x 2

    Saturday, July 18, 2009

    30/300/3000 (ENDURANCE, STRENGTH)
    Time: 30 minutes
    Exercises: Power Wheel Crawl and Jump Rope
    Goal: 300 yards of Power Wheel Crawl and 3000 Jump Rope revolutions (1500 forward, 1500 backward) completed in 30 minutes or less.
    * Stability-100 yard crawl on hands and feet and 1000 JR revolutions
    * Strength-200 yard PW crawl and 2000 JR revolutions
    * Power-300 yard PW crawl and 3000 JR revolution
    Post your times and see if you can enter the 30/300/3000 club!!

    If you are in the 30/300/3000 club, then go for it with 10% added weight vest!!

    Friday, July 17, 2009

    Card Deck (POWER, ENDURANCE) use same weight for entire workout

    1.    Heart - Kettlebell Seated Push Press: 8s – 12s / 16s – 20s / 24s – 28s
    2.    Diamond - Kettlebell Swings: same
    3.    Spade - Kettlebell Front Squat: same from racked position
    4.    Club - Hanging leg raise (HLR) OR mb touchdowns touch both sides is 1 total

    Thursday, July 16, 2009

    800 yard runs (SPRINTS)
    800s Run & EY Beginner Sequence to warm up
    (4) 800 meter run, walk 200 between each.
    Focus on technique only, not full speed, but about 65%!!! Keep a steady pace with a goal of all sets under the same stride count. For example all under 200 strides (L & R = 1 stride)
    Core Training: alternate between the two for 3 x 20 of each AFAP.
    1.    Power Wheel 1 yard rollouts x 20
    2.    Partner Supermans x 20 (laying stomach, arms overhead, partner holds feet while you extend as high as you can towards the sky, then back to floor to lightly touch and then extend again for 20 reps. If you do not have a partner hook feet under stable object and go☺

    Wednesday, July 15, 2009

    Prison Workout 10-1 (STRENGTH) not AFAP, dont worry about the time, just go through it and enjoy:)

    10 reps of each, 9 reps, 8...down to 1 of each AFAP, alternating between:
    1. Handstand Push Ups
    * Stability-down dog push ups
    * Strength-down dog push ups w/feet on box
    * Power-handstand push ups
    2. Chin up
    * Stability-60 or 90 degree assisted
    * Strength-regular
    * Power-weighted
    Rest 5 minutes, then repeat same format as above with:
    1. Split Squats – hands behind head each side = 1 rep (str/pwr levels jump)
    2. KB deadlifts – 1 kb 50% bw / 2 kb’s 75% bw / 2-4 kb’s 100% bw

    Tuesday, July 14, 2009

    40/20 x 12 minutes x 2 sets (ENDURANCE, STRENGTH, POWER)
    40 seconds on, 20 seconds off, repeat for a total of 12 minutes alternating between:
    1. Burpees
    2. Cable Full Extensions – bend at hips, hands never below hip height staying in hands overhead position: 1 cable 2 hands / 2 cables/hands / 2 cables/hands
    Rest 1 minute, then repeat for 12 minutes as above alternating between:
    1. Lateral Cable Jump OR step over, then crawl or step under cable (both ways): step over & under / jump over, crawl under / jump over, crawl under
    2. V-Ups – hands on floor tucks / hands to feet tucks knees bend / legs straight hands to feet V-ups

    Monday, July 13, 2009

    6x5: (POWER, STRENGTH)
    do work ups til you find your 5 rep 80% of max with solid form, then do 6 sets
    6 sets of 5 reps of each of the following, alternating between:

    1. Side to Side Push Ups: at bottom go to one side and touch thumb to chest, then the other side, back to the middle, then back up and back down and repeat starting with opposite side.
    1. Stability-on knees
    2. Strength-regular
    3. Power-Power Push Up OR weight vest resisted
    2. Side to Side Body Rows: pull up, at top go to one side, touch thumb to chest as you extend opposite arm out to straight, then same on the other side, then back to the middle, then back down and back up and repeat starting with opposite side.
    1. Stability-JG 60 degree
    2. Strength-JG 90 degree
    3. Power-JG 90 degree with feet on box

    Rest as needed, then perform 3x12 of each, alternating til done
    1. Box Jumps – Full ROM squat to 8-12” box/24”-30”box jump/36”-42” bj
    2. Jungle Gym curls – 1” lift curls / 1-6” hip lift curls / plyo curls from supine bridge

    Sunday, July 12, 2009

    Eischens Warrior sequence x 2

    Perform each pose for 60 seconds, then go right to next pose til completed with entire sequence. Perform entire sequence x 2

    48 minutes

    Saturday, July 11, 2009

    ENDURANCE, POWER: Pyramid
    Stability level-perform 10-20-30-40-30-20-10 reps each of the following:
    Strength and Power level-20-30-40-50-40-30-20 reps each of the following:
    1. Swimmers
    2. Skaters
    3. Log Jumps
    4. Wall Throws
    5. Umpas
    6. Burpees

    Friday, July 10, 2009

    POWER, ENDURANCE: 15/15 x 10 minutes

    1)D-ball clean & press, sets of 3-5 is the goal: 5-7k med ball / 30-60lb / 70-100

    Rest 5 minutes

    2) KB double swings: 12k-16k / 20k's-24k's / 28k's-32k's
    3) HLR straight legs: hands on floor tucks/HLR knees > elbows/HLR feet>hands

    Thursday, July 9, 2009

    ENDURANCE, STRENGTH

    At MBG - Obstacle course

    MBG Online - 15/15 x 16 minutes each (32 min.total): 15 seconds exercise 1, 15 seconds rest, 15 seconds exercise 2, 15 seconds rest, repeat for a total of 16 minutes.  Alternate between:

    1. Burpees
    2. Jump Rope
    Rest as needed, then repeat same format with:
    1. Hindu Squats
    2. Mountain Climbers

    Rest as needed, then perform 20/15/10/5 reps of each 5 AFAP of:
    1. Tucks
    2. Partner Assisted Supermans (on stomach with arms overhead and lift as high as possible as partner holds feet/ankles securely).

    Wednesday, July 8, 2009

    STRENGTH - 100 yard workout

    100 total yards of each exercise, in as few sets as possible, alternating between push ups and kb drags for as few sets each as possible (goal is 4 sets):
    1. Alligator Push Ups: 100 reps total
    * Stability- knee alligators
    * Strength- regular alligators
    * Power- regular alligators + weight vest
    2. Kettlebell Rope Drags (run a rope through kettlebells or other weight, and drag for distance. Go heavy!): 80kg / 120kg / 160kg for 100 yards total.

    • Power Wheel 100 AFAP: 50 pikes/50 curls

    Tuesday, July 7, 2009

    SPRINTS - STAIRS
    5 Stair Sprints, rest 2 minutes, repeat x 4, post total time.
    (20 total stairs)
    Goal times per 5 stairs (up/down) set: 8 min/6:45 min/5:30 min
    Goal total time of 5 stairs x 4 sets + 6 minutes rest: 38 min / 33 min / 28 min

    Monday, July 6, 2009

    POWER - 6x4
    6 sets of 4 reps of each exercise AS HEAVY AS POSSIBLE     alternating between:
    Perform at least 2-3 warm up work up sets before beginning 6x4 workout.

    1. Double Kettlebell Cleans
    2. Double Kettlebell Split Jerks

    Stability level perform 4x12 for: Cable Cleans & Cable Shoulder Press.

    Rest as needed, then perform - Eischens Yoga: Beginner Sequence

     

    Sunday, July 5, 2009

    Rest and Recovery day:

    Get outside and enjoy your health:)

    Saturday, July 4, 2009

    SPRINTS - JR
    30/30 Jump Rope Sprints
    30 sets of: 30 second JR sprints, rest 30 seconds between sets (30 minutes total)
    goal numbers per set: 60/80/100 reps (hit your reps even if you go over 30 seconds!

    Rest 5 minutes:

    Then perform in alternate fashion 20/15/10/5 AFAP:
    PW pike ups: (power level add rocker to pike up)
    PW curls

    Friday, July 3, 2009

    STRENGTH, POWER, ENDURANCE - Happy B-Day Jessie Lee!!
    30,40,50,60 x 2 AFAP
    Complete the following, in order, 2x AFAP:

    1.    30 Hindu Push Ups
    a.    Stability-down dog push ups
    b.    Strength and Power-hindu push ups
    2.    40 Kettlebell Renegade Rows (20 each side)
    •    Men – 16k’s/24k’s-28k’s/36k’s
    •    Women – 12k’s/16k’s-20k’s/24k’s
    3.    50 Kettlebell Snatches (25 each side)
    •    Men – 16k swing/24k/32k
    •    Women – 12k swing/16k/24k
    4.    60 Hindu Squats (touch fingers to ground as hands swing forward)

    Thursday, July 2, 2009

    ENDURANCE
    1000 yard run x 4     (you can substitute running around the block 2 times
    Eischens yoga beginner sequence cool down (on EY dvd)

    Wed. July 1, 2009

    POWER - Plyo 40
    Alternate between the following until you have performed 40 reps of each:
    1. Plyo Pushups
    * Stability: knee or halfsey
    * Strength: knee plyo push ups onto 12” boxes
    * Power:  Power Wheel plyo push ups for yards (40 total yards)
    2. Gorilla Ups
    * Stability-60 or 90 degree chin ups
    * Strength-regular or kip up
    * Power-gorilla ups (kip up and clap hands to chest)
    Rest as needed, then repeat same format for
    1. Box Jumps
    * Stability: full ROM squat (butt to heels), w/2 count hold at bottom
    * Strength: 24'' box control jumps
    * Power: 36” box jumps
    2. Plyo Jungle Gym Leg Curls: (begin each rep in supine bridge (S.B.) position, w/2 count hold before each rep)
    * Stability: slow leg curls with hips 1” off the floor
    * Strength: faster leg curls with hips 1-6'' off floor
    * Power: plyo leg curls with hips 1-6'' off floor, after S.B. hold, shoot legs out to full extension and return to S.B. AFAP, repeat)

    Tuesday, June 30th, 2009

    ENDURANCE, STRENGTH: Card Deck

    Each exercise is a suit in a full deck of cards.  Aces are high and = 14 reps, down to the 2 card.  Complete deck AFAP.
    1. Hearts- Med Ball slams onto crash mat: 4k / 6k / 7k-20lb d-ball
    2. Diamonds- Capoeira Lunges (1 rep equals both legs for str/pwr levels only)
    3. Clubs- BBoy Six Step: for total reps (change direction as you like)
    4. Spades- Jump Rope x 10 (backwards only)

    Monday June 29th

    5x5 (STRENGTH) - Alternate between the following until you have completed 5 sets of 5 reps of each. (Stability level perform 3 sets of 12 of each):
    1. 1-arm KB Press
    * Stability-4-16K
    * Strength-20-28K
    * Power-28K+
    2. Pole Vaulters
    * Stability-90 degree chins
    * Strength- Pole Vaulter (PV)
    * Power- PV with weight vest if available
    Rest as needed, then repeat same format with:
    1. Deadlift
    * Stability- 4k’s -16k’s
    * Strength- 20k’s - 28k’s
    * Power- 32k’s – 64k’s
    2. Foot up lunge
    * Stability- 4k’s -16k’s
    * Strength- 20k’s - 28k’s
    * Power- 32k’s – 44k’s

    Sunday June 28th

    REST!! Or Instructors Choice

    Saturday June 27th

    MBG ENDURANCE/POWER

    1. Run 500yds

    2. 25 Swings: Women:24K; Men: 32K

    3. Run 500yds

    4. 25 Toe Touch Tucks

    5. Run 500yds

    6. 25 up-down dogs

    Repeat 3 Times AS FAST AS POSSIBLE

    Friday June 26th

    100 AS FAST AS POSSIBLE!!!

    Clean, Squat, Press

    Use a D-Ball, Kettlebells or the Giant Tire.

    DBall: Women: 20Lbs; 45Lbs; 75Lbs; Men: 30Lbs; 65Lbs; 100Lbs

    Kettlebells: Women: 8Ks; 16Ks; 20Ks; Men: 12Ks; 24Ks; 32Ks

    RECORD: 16 Minutes 34 Seconds

    Thursday June 25th

    JUMP ROPE SPRINTS

    30 Second Sets x 10: Stability: 60Reps/Set; Strength: 80Reps/Set; Power: 100Reps/Set

    60 Second Sets x 6: Stability: 100 Reps/Set; Strength: 150Reps/Set; Power: 180Reps/Set

    90 Second Sets x 3: Stability: 150 Reps/Set; Strength: 225 Reps/Set; Power: 275 Reps/Set

    120 Seconds x 1: Stability: 200 Reps/Set; Strength: 300 Reps/Set; Power: 360 Reps/Set

     

    Take a 60 second rest between sets.

    Wednesday June 24th

    EISCHENS YOGA WARM UP

    40 Reps As Few Sets As Possible

    ALTERNATE: 1 ARM PUSHUPS: Stability: Both knees; Strength: On 1 Knee; Power: Straight Legs

    and 1 ARM BODY ROWS: Stability: 60 Degree; Strength: 90 Degree; Power: Use a Box

    THEN ALTERNATE: HIGH BOX STEP UPS: Stability: 24" Box; Strength: 30" Box; Power: 36" Box

    and POWER WHEEL/JUNGLE GYM CURLS: Stability: 1" Lift; Strength: 6" Lift; Power: Plyo 

     

    How many sets will it take you?!

    Tuesday June 23rd

    1)  Turkish Get Ups: 6-1; Using 1 Kettlebell

    Ex: 6x16ks, 5x20Ks,4x24Ks...1x32Ks 

    2) Hindu Squats x 20

    3)Med Ball Slams x20 (5K/20/30)

    Then REPEAT 1-3 until done.

    Ex: 6 Turkish Get Ups/arm, 20 Hindu Squats, 20 Slams, 5 Turkish Get ups/arm, 20 Hindu Squats, 20 Slams.........1 Turkish Get Up/arm, 20 Hindu Squats, 20 Slams.

     

    Monday June 22nd

    5 x 2

    Eischens Yoga Warm Up

    Do 3 Warm up sets, Warm up to 2 Reps MAX; Then do 5 Sets.

    1) 5 Sets of Split Jerks

    2) 5 Sets of Double Snatches

    Sunday June 21st

    HAPPY FATHERS DAY!!!

     

    Saturday June 20th

    30/30

    30min Jump Rope

    STABILITY 60 in 30s

    STRENGTH 80 in 30

    POWER 100 in 30

    Friday June 19th

    PRISON 12, 10, 8, 6...2 AS FAST AS POSSIBLE

    1)  Dive bombers: Stability: Down Dog Push-ups; Strength: Hindu Push-ups; Power: Dive Bombers

    2)  Chin Ups: Stability: 60 Degree; Strength: 90 Degree or Jump Chins; Power: Chin ups

    3)  Front Squats M 24 W 16

    4) Deadlift M36 W24

    Thursday June 18th

    1/100/1000

    1) Mile run

    2)100 Power Wheel Pike Ups/Knees to elbows

    3)100 KB Swings (M 32k W 24k)

    4) 1000 JR (500b/500f)

    HOW LONG WILL IT TAKE YOU!!

    GOAL=30MIN

    BREAK THE RECORD--->25MIN 14SEC

    Wednesday June 17th

    100 YD WORKOUT

    1)  Lateral Handstand Walks:

    Stability: Incline plane walk; Strength: Feet up FACING the wall; Power: Feet up FACE AWAY from the wall.

     

    2)  Kettle Bell BEAR CRAWL: Stability: 8k-12K; Strength: 16k-20K; Power: 24K and up

    3) Jungle Gym RUNNERS: Stability: Hips on the Floor; Strength: Hips off the floor; Power: Plyo

    GOAL = 3 SETS OR LESS

    Tuesday June 16th

    I go U go

    1. Sprints As Many As Possible in 20Min  -----> Stab 400s Stength 200s PWR 100s

    2. 60s AMAP Rest 60s:
         a. PW ROLLOUTS
         b. TUCKS
         c. Touch Downs! 

    3. Eischens Yoga

    4. Sprints

    Monday June 15th

    4 x 8

    Alternate: 1 Arm Kettlebell Snatches and Box Jumps

    Alternate: Windmills and Power Wheel Roll Outs

    Saturday June 13th

    PYRAMID AS FAST AS POSSIBLE

    Stability Reps: 15-20-25-20-15= 95 Reps

    Strength Reps: 10-15-20-25-20-15-10= 115 Reps

    Power Reps w/ Weight Vest: 10-15-20-30-20-15-10=120 Reps

    1) Touch Downs(each side) w/ Med Ball

    2) Jump Rope(forward) x 10

    3) Hindu Squats

    4) Jump Rope(backward) x 10

    5)Up/Down Dogs

    Friday June 12th

    Start with the EISCHENS YOGA BEGINNER SEQUENCE

    then a 15/15

    10 Minutes of CLEAN AND PRESS(men 24k; women 16k)

    GOAL IS 100 REPS

    then a 15/15 for 10 Minutes alternating SQUAT JUMPS and KETTLEBELL SWINGS

    Stability: Hindu Squat; Strength: Squat Jump(8K-16K);         Power: Squat Jump(20K-32K)

    Stability Swings: 8K-12K; Strength: 16K-20K; Power: 24K-32K

    Thursday June 11th

    SUPER SPRINTS

    Stability: 6 x 440; Walk 220 between sets

    Strength and Power:

    10 x 50yds

    6 x 100yds

    2 x 200yds

    1 x 400yds

    Wednesday June 10th

    60 Yards in AS FEW SETS AS POSSIBLE

    Alligator Push-up:                                                         Stability- Knees; Strength- Regular; Power- Use the Power Wheel

    Kettlebell Rope Drag

    60 Reps in AS FEW SETS AS POSSIBLE

    Pistols(30 on each leg)

    1 Legged Dead Lifts(30 on each leg)

    Tuesday June 9th

    Partner Work for 20 Minutes

    WALL SIT to SPRINT(50-100yds)

    WALL SIT to TRAVELING BURPEES(30yds)

    WALL SIT to BACKWARDS FROG JUMPS(30yds)

    WALL SIT to BROAD JUMPS(30yds)

    Monday June 8th

    EY Beg Seq

    Then, 
    1)  KB Push Press 5x5
    2)  Kips 3x15
    3)  Lat cable Jump 3x15
    4)  PW/JG Plyo Curls 3x15

    Friday June 5th

    CARD DECK!!

    Hearts= Snatch

    Diamonds= Jerks

    Clubs=HLR; Stability-Tucks/Strength-V-Ups/Power-HLR

    Spades= Touchdowns

    Thursday June 4th

    100s Workout
    100 yd Farmers Walk 16s/24s/32s
    100 yd PW crawl
    100s Step Ups 12" box-20" box
    1 lap run (500 yd)
     
    AMAP in 30 min

    Tuesday June 2nd

    4x thru AMAP
     
    1 min tuck burpees (NO PUSH UP) 20/min
    1 min JR
    1 min Box Push 6x/min
    1 min Swing W/16k   M/24k 25/min
    1 min rest
     
    *post totals each quarter and total*

    Wednesday June 3rd

    Work to Max of 5 Reps

    Push ups, Kip ups

    Box Jump, Dead Lifts

    ex: knee push up>halfsey>regular push up> resisted push up

     

    Work up with sets of 3 to 5

    Monday June 1st

    PRISON

    10, 9, 8, 7, 6...2,1

    Handstand Push-ups:

    Stability:Down Dog, Strength: Feet up on a Box, Power: Handstand Push-up

    Chin-Ups:

    Stability: 60 or 90 Degree, Strength: Jump Chins, Power: Chin-ups

    Broad Jumps

    Stability: Control Jumps, Strength: Broad Jumps, Power: Kangaroo Jumps

    Double Front Squats

    Stability: 8-12K, Strength: 16-24K, Power: 24K and Up

    Sunday May 31st

    30/30

    Alternate Exercises and go through the cycle 6 Times

    Cable Extensions

    Burpees

    Lateral Cable Jumps

    Split Squats

    Inch Worms

    Sit Outs

    V-ups

    Saturday May 30th

    LEGS GONE WILD

    As Many Times Through As Possible in 30Min

    20 Capoiera Lunges

    20 Jump Squats

    150 Jump Rope

    20 Split Squats

    20 Broad Jumps (at least your height)

    Run a Lap

    Have a Great Weekend!!

    Friday May 29th

    As Fast As Possible

    4 Times Through

    Tucks, Swings, Handstand Push ups and Rope Climbs

    STABILITY: 20 Reps of Each

    Tucks: Hands on Floor; Swings: 16K; HSPU: Down Dog; Rope Climbs: 90 degree Chin ups

     

    STRENGTH: 15 Reps of Each

    Tucks: Chest to Knees; Swings: 24K; HSPU: Feet on Box; Rope Climbs: Chin Ups

     

    Power: 10 Reps of Each

    Tucks: Hands to Feet; Swings: 40K; HSPU: Handstand Push ups; Rope Climbs: 2x

    Thursday May 28th

    EISCHENS YOGA SEQUENCE

    2 Times Through

    Make sure to bring a towel.

    Wednesday May 27th

    15/15 Jungle Gym 100 Workout

    GOAL: 100 Rows/ 100 Push ups

    For 10 Minutes Alternate:

    Body Rows

    Stability: 60 Degree; Strength and Power: 90 Degree

    AND

    Push Ups

    Stability: Knee; Strength: Regular; Power: Use Power push up(60lbs or less)

    THEN for 10 Minutes Alternate:

    GOAL: 100 of EACH

    Squats

    Stability: Touch your toes squat; Strength and Power: Touch your toes split squat

    AND

    CURLS

    Stability: JG or PW Curls; Strength and Power: JG Runners

    Tuesday May 26th

    100's in UNDER 30 MIN

    Stability: 2.5 Miles

    Strength: 15-20 x 100yds

    Power: 20-30 x 100yds

     

    CORE: Alternate 5x

    Power Wheel Roll Outs 1yd

    Power Wheel Incline Plane: Hold for 10 breaths

    Monday May 25th

    As Many As Possible

    GOAL: 10 SETS OF EACH

    1 Arm Military Press  x10

    Stability: Cable Press

    Strength: 24K(Men), 16K(Women)

    Power: 32K(Men), 20K(Women)

     

    1 Arm Snatch x5

    Stability: 1 Arm Cable Full Extension

    Strength: 32K(Men), 20K(Women)

    Power: 36K(Men), 20K(Women)

    Sunday May 24th

    JUMP ROPE PYRAMID

    Forward and Backward As Fast As Possible

    50-100-150-200-250-200-150-100-50

    Saturday May 23rd

    BJJ WORKOUT (make sure to wear long sleeves and pants)

     

    Friday May 22nd

    100 YD WORKOUT

    Lateral Handstand Walks: Lateral across the floor/ Facing the Wall/ Facing Away from the Wall or FREESTYLE.

    Pole/Rope Climbs: 90 Degree Chins/ Pole or Rope Climb

    Overhead Walking Lunges: 8-12K's/ 16-24K's/ 28-32K's

    Thursday May 21

    SWING/ CARRY/ RUN with a PARTNER

    1st Person: 20 Swings(single or double) immediately followed by the Farmers carry

    2nd Person: Runs around the building until they have caught up to the 1st person doing their Farmer carry.

    SWITCH!

    1st Person: Runs around the building while the other swings and does the farmer carry.

    Wednesday May 20th

    5 Sets of 5 as Heavy as Possible

    Split Jerks: 5 on each leg

    Double Kettlebell Cleans

    1 Time through AMAP: Pull ups/ Kip ups

    1 Time through AMAP: PW Curls

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    Testimonials

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

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    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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