MBG Workouts

Thursday, July 23, 2009

BJJ workout (ENDURANCE)
BJJ workout x 30 minutes AMAP x through – Do each exercise across a distance of 30-36 feet, jog or run (no walking) back to start and do next exercise, etc. Repeating all 8 exercises as many times as possible in the 30 minutes.
Crawling > army crawl > shrimp > forward rolls > broad jump to burpees > sit outs > cartwheels > frog jumps
 

Wednesday, July 22, 2009

5x2 (POWER)
do 3 warm up set ‘work ups’ til you find your 2 rep max for each lift.
Perform 5 sets of 2 reps of each of the following exercises as heavy as possible, alternating between:
1. Double Kettlebell Snatches
2. Double Kettlebell Split Jerk
Rest then perform: 2 sets of each for amap (goal is 40+ reps of each)
1.    Power Wheel pike ups
2.    Power Wheel leg curls
 

Tuesday, July 21, 2009

2 min JR x 10 (SPRINTS - JR)
120 sec.s Jump Rope Sprints x 10 sets (one person goes for 2 min, then other)
(10) 120 second JR sprints, rest 120 seconds between sets, (30 minutes total)
Goal numbers per set: Stability 220/Strength 300/Power 370
•    EY beginner sequence as warm up
•    Supine bridge: 3 x 30 seconds with feedback
•    KB sit ups: 3 x 10 reps
•    Alternate two til finished
 

Monday, July 20, 2009

Traveling 100 (STRENGTH, POWER)
Alternate between the following until you have completed the 100 yards or reps in as few sets as possible: Goal is 4 sets or less of each exercise!!
1. Hindu Push Ups (REPS)
* Stability-Hindu Push Ups on knees or feet very wide
* Strength-Hindu Push Ups
* Power-Hindu Push Ups (Goal is 2 sets)
2. Pole Climbs, Cliff Bar OR Rope Climbs (YARDS) at MBG each pole is 5 yards (if you do not have Pole, Cliff Bar or Ropes to climb substitute kips instead)
* Stability-Body Rows at 60 or 90 degrees
* Strength-Pole, Cliff or Rope
* Power-Pole, Cliff or Rope (Goal is 2 sets)
Rest as needed, then, repeat with skaters and swing, alternating til done:
1. 1 Leg Lateral Skater Jumps (jumping laterally and slightly forward, pause in crouched skaters position for 2 count, then jump back other direction using a powerful push off and your arms a lot to propel you to other side. The lateral step should be at least 3 feet and lateral jumps at least 4 feet)
•    Stability: step to skate position
•    Strength: skater jump + 1 band of Power Jumper
•    Power: skater jumps + 2 bands of Power Jumper
2. Walking KB swing (swing bell up, then step both feet up, then bell swings back down between legs, repeat for yards)
* Stability: 1 kb - 8k to 12k
* Strength: 1 kb - 16 to 24k
* Power: 1 kb - 28k to 40k
 

Sunday, July 19, 2009

Rest and Recovery

OR

Eischens Yoga Warrior sequence x 2
 

Saturday, July 18, 2009

30/300/3000 (ENDURANCE, STRENGTH)
Time: 30 minutes
Exercises: Power Wheel Crawl and Jump Rope
Goal: 300 yards of Power Wheel Crawl and 3000 Jump Rope revolutions (1500 forward, 1500 backward) completed in 30 minutes or less.
* Stability-100 yard crawl on hands and feet and 1000 JR revolutions
* Strength-200 yard PW crawl and 2000 JR revolutions
* Power-300 yard PW crawl and 3000 JR revolution
Post your times and see if you can enter the 30/300/3000 club!!

If you are in the 30/300/3000 club, then go for it with 10% added weight vest!!
 
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