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MBG Workouts

This is the workout done at the Monkey Bar Gymnasium. Great for all people and levels of participants!

Suggested Equipment: jungle gym, kettlebells, power wheel , power pushup 2, sandbags, TNT power cable, jump rope, training DVD's

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40/20 - May 13th

The workout at the gym is the Brazilian Jiu Jitsu Workout.

 For everyone else:

Alternate between each exercise, go 40 seconds on, 20 seconds off for each.  Go through circuit 6x AFAP:

1. Cable Punches
2. Box Step Ups
3. Chest Pass
4. Jump Rope
5. Deck Squats

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Prison Workout - May 12th

6 reps of each, 5 reps of each, 4, 3, 2, and 1 AFAP alternating between:

1. Handstand Push Ups
   • Stability-Down Dog Push Ups
   • Strength-Down Dog Push Ups w/ feet on box
   • Power-Handstand Push Ups
2. Pole Vaulters
   • Stability-60 Degree Chin Ups
   • Strength-90 Degree Chin Ups
   • Power-Pole Vaulters

Rest as needed, then repeat same format with:

1. Renegade Rows
   • Stability-4-16K
   • Strength-20-24K
   • Power-24K+
2. KB Floor Press
   • Stability-4-16K
   • Strength-20-24K
   • Power-24K+

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45/15 - May 11th

45 seconds of work, followed by 15 seconds of rest, repeat with next exercise.  Go through entire list 5 times:

1. Cable Swimmers
2. Up Downs
3. One Leg Hops (jump on one leg as high as possible, if not possible jump with two legs)
4. Russian Twists
5. Sit Up n Reach
6. Mountain Climbers

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15/15 - May 10th

15 seconds of Kettlebell Snatch with 1 arm, rest 15 seconds, 15 seconds of Kettlebell Snatch with other arm, rest 15 seconds, repeat for a total of 10 minutes for as many reps as possible.

• Stability-4-16K
• Strength-20-24K
• Power-24K+ 

Then 100 Burpees AFAP.

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15/15 - May 9th

15 seconds of exercise #1, followed by 15 seconds of rest, 15 seconds of exercise #2, 15 seconds rest, for a total of 10 minutes:

1. D-Ball Military Press
   • Stability-20-50lbs
   • Strength-50-80lbs
   • Power-80+lbs
2. D-Ball Cleans
   • Stability-20-50lbs
   • Strength-50-80lbs
   • Power-80+lbs

Rest as needed, then repeat same format for the following:

1. Hanging Leg Raises
2. Kettlebell Swings
   • 4-16K
   • 20-24K
   • 24K+

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Circuit - May 8th

1. 20 Power Wheel Pike Ups
2. 20 Kettlebell Swings
   • Stability-4-16K
   • Strength-20-24K
   • Power-24K+
3. 20 Hindu Squats
4. 100 Jump Rope forward and backwards
   • Stabilty and Strength-regular jump rope
   • Power-cut reps in half and do doubles

Repeat 5x AFAP

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50's - May 7th

Perform 50 reps each, rest as needed, alternating between:

1. Alternate Kettlebell Walking Presses (kettlebells in racked position, while walking press 1 arm in the air, return to racked position, repeat on other side, do 25 each side)
   • Stability-4-16K
   • Strength-20-24K
   • Power-24K+
2. Renegade Rows (25 each side)
   • Stability-4-16K
   • Strength-20-24K
   • Power-24K+

Rest as needed, then repeat same format for the following:

1. Pistols (25 each side)
   • Stability-assisted with Jungle Gym
   • Strength-assisted with cables
   • Power-weighted with kettlebells
2. Box Jumps (50)
   • Stability-control jumps
   • Strength-8-20'' box
   • Power-20''+ box

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