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

30/300/3000

• 30 minutes to do: (stability level folks - beginners, look below)
• 300 yards Power Wheel Crawl
• 3000 Jump Rope revolutions

Start with either the Jump Rope or the Power Wheel Crawl. Must finish one exercise before moving to the next; no going back and forth.

Buyout:

1 minute of D-ball Cleans with 1/2 your bodyweight for a goal of 30 total reps. 30 Reps with 50% your bodyweight here is considered Silverback level and is a very high level of fitness! If you are not using 1/2 of your body weight and get 30 reps, then move up in weight each week as you continue to hit 30+ reps and eventually move up to using 50% bodyweight and going for as many as possible reps in the 60 seconds. So far over 14 MBG trainers and students have achieved this high level!

For Challengers or Stability level students:

Drop the goal numbers down to 100 and 1000. You can also do regular crawling instead of Power Wheel.

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

15/15

4 exercises and stick with each exercise for 7 minutes

• Muscle Ups – Jungle Gym XT, Box, Pullup Revolution or BXT
• Tiger Push ups - Knees, BXT or Regular
• Chins/Kips - 60-90 Degree, Regular Chins or Kips
• Hindu Push Ups - Down Dog or Hindu

Buyout #1: 5 minutes of Double Front Squats for as many reps possible

Goal weights:  Men - 24k’s,  Women - 16k’s
When you can perform 40 or more reps then move up to the next load the following week. Kettlebells can be substituted with Power Jumper cables as well here.

Buyout #2: 2:00 Back Dome

Hold back dome as long as possible up to 2:00 minutes. If you can do that then add resistance via belt and kettlebells on the hips. If you drop, then check out the clock and add your rest to the 2 minutes.

EXAMPLE: You do back dome for 30 seconds, rest 10, then another 30 seconds, rest 20, then 20 seconds, rest 10, 20 seconds BD, rest 10, 20 seconds BD which is 2 minutes total of back dome, but it took you 3:20 to complete your total of 2 minutes of back dome! IF YOU CANNOT DO BACK DOME, then you do the same off the wall while standing and with your hands back on the wall. This is called wall back dome and you follow the exact same timing.

For Challengers or Stability level students:

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

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