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!

 
 
<< Start < Prev 1 2 3 4 5 6 7 8 9 10 Next > End >>

Page 1 of 119
Workout Worksheet
Download the FREE PDF
8 WEEK CYCLE 1-4 5-8
Progressing Through the 8 Week Cycle

MBG Milestones
Test your MBG skills
and progress
your fitness levels.

Recent Comments

Spacer

Equip your home gym at the Monkey Bar Gym Store

Testimonials

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

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)
 
Home | 
What is MBG? | Workouts | Courses | Store | Locations
© 2012 Monkey Bar Gymnasium - All Rights Reserved. | 
Privacy Policy | Site Map | Become an Online Store Affiliate