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!


 

 
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