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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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5x5 - May 20th

Perform 5 sets of 5 reps of each exercise as heavy as possible, alternating between:

1. Double Kettlebell Cleans
2. Double Kettlebell Jerks

Rest as needed, then perform 1 set of each exercise, goal is as many reps as possible, Rest 2 minutes between exercises:

1. Kip Ups
   • Stability-jungle gym assisted chin ups
   • Strength-regular pull ups
   • Power-kip ups
2. Power Wheel Leg Curls

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Yoga and Stair Runs - May 19th

1. Complete the Beginner's yoga sequence from the new Eischen's Yoga DVD.
2. After do 25 minutes of stair running.

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30,40,50,60 - May 18th

Complete the following, in order, 2x AFAP:

1. 30 Hindu Push Ups
   • Stability-down dog push ups
   • Strength and Power-hindu push ups
2. 40 Kettlebell Renegade Rows (20 each side)
3. 50 Kettlebell Snatches (25 each side)
4. 60 Hindu Squats

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15/15 - May 17th

15 seconds exercise 1, 15 seconds rest, 15 seconds exercise 2, 15 seconds rest, repeat for a total of 10 minutes.  Alternate between:

1. Burpees
2. Jump Rope

Rest as needed, then repeat same format with:

1. Hindu Squats
2. Mountain Climbers

Rest as needed, then complete 20 reps of each, 15 reps of each, 10, and 5 AFAP of:

1. Power Wheel Pike Ups
2. Power Wheel Leg Curls 

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40/20 - May 16th

40 seconds of exercise, 20 seconds of rest, repeat for each exercise.  Go through circuit 3x for a total of 27 minutes:

1. Medicine Ball Russian Twists
2. Box Step Ups
3. Mountain Climbers
4. Medicine Ball Up Downs
5. Lateral Box Step Ups
6. Burpees
7. Medicine Ball Around the World
8. Box Squats
9. Skaters

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15/15 - May 15th

15 seconds of work, 15 seconds rest, repeat for a total of 10 minutes:

1. Kettlebell Clean and Press
   1. Men-24K kettlebells
   2. Women-12K or 16K kettlebells

Rest as needed, then repeat same format as above alternating between:

1. Kettlebell Swings
2. Kettlebell Front Squats

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Turk - May 14th

1. Turkish Get Ups 6...1
2. Jump Rope 150 forwards and backwards

6 Turkish Get Ups on each side, 150 Jump Rope forwards and backwards, 5 Turkish Get Ups each side, 150 Jump Rope f/b, etc...continue until 1 Turkish Get Up l/r and Jump Rope 150 f/b AFAP.

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