November 23 to 29, 2009 - Monkey Bar Gymnasium

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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)

box push x 100 yards
battling ropes fast hands x 100 each side
burpees x 25
med ball slams x 25 (onto crash mat)
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!!!:)

Last Updated on Tuesday, 24 November 2009 13:14

July 12 - 16, 2012:

Certified Natural Trainer Course @ Monkey Bar Gymnasium • Darwin, Australia

August 9 - 14, 2012:

Certified Natural Trainer Course @ Monkey Bar Gymnasium • Madison, WI

"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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