Top of the Minute

Wednesday March 10^th

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

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

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

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

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

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

200 / 2000 / 200

Tuesday March 9^th

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

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

2000 Jump Rope: 1000 forward / 1000 backwards

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

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

60 AFSAP

Monday March 8^th

MBG Week 2 of March WOWs

Record your results with this chart: march_week_24.xls

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

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

60 AFSAP (as few sets as possible)

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

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

Alternate the two exercise until done with 60 of each

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

You will do 30 total each leg

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

IGOUGO

Thursday March 11^th

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

Shuttle Run : 15 yards down and back

Shuttle Slide : 15 yards down and back

Shuttle Crawl : 15 yards down and back

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

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

Pyramid

Saturday March ^6th

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 7^th: Rest and Recovery Day!

D-Block Prison Workout

Friday March 5^th

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 4^th

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

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 2^nd

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

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 1^st exercise, rest 10-15 seconds, as many as possible of the 2^nd 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}

IGOUGO

Thursday March 11^th

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

Shuttle Run : 15 yards down and back

Shuttle Slide : 15 yards down and back

Shuttle Crawl : 15 yards down and back

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

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

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

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

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

Jump Rope Sprints

Tuesday February 23rd

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

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

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:)

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

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)

100 Yards

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

February 22 to 28, 2010

February 8 to 14, 2010

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

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)

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!!
  

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)

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!!
  

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)

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!!
  

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)

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!!:)

• 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!

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

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
   

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)

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

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

Tuesday November 10th

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!

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

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* 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

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

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

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.)

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

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!!!!:)