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

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.

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

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

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

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

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!

• D-ball OR Kettlebell cleans
• D-ball OR Kettlebell military press (push press if cannot do military press’s anymore)

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

• Alligator Push Ups
• 1 Arm Chin Ups

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

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.

• Russian Twists
• Box Step Ups
• Skaters
  

• Sit Outs
• Cable Full Extensions
• Lateral Box step ups

• Med Ball or Light D-ball Slams onto crash mat
• Box Squats to 6-12” box
• Jump Rope

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

CARD DECK

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