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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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