August 2017

Schedule

S1 – “Tortoise Strength”

First do a max set of AMAP each exercise (between 6-12 reps). Then do 4 more sets of 50% reps of the first set.

  • Hand Stand Push-Ups
    • Stability: Knee Pushups > Assisted Downdog Push Ups
    • Strength: Downdog Pushups > Feet on 24” Box > Assisted heels to wall
    • Power: Handstand Pushup > hands on blocks or parallettes
  • Chin-Up
    • Stability: 90° JGXT
    • Strength: Chin-Up
    • Power: Chin-Up to Chest > Add weight with vest or kettlebells
  • Pistol Squat
    • Stability: 1-Leg Negative then stand with 2 (to 18-24” box) > Pistol with assistance
    • Strength: Pistol to 12-18” Box
    • Power: Pistol > Resisted with KB or vest

Finisher: Power Wheel Rollout to the song “Flower” by Moby.

C1 – “O Shit!”

Alternate the two exercises with swings descending in reps and burpees ascending each round. Finish as fast as possible.

  • KB Swing 25 → 1
    • Stability: 8k / 16k (Women / Men)
    • Strength/Power: 16k / 24k (Women / Men)
  • Burpee 1 → 25

Finisher: BASE 40/20 x 2 Rounds

S2 – “10s430

Complete as many rounds as possible in 30 minutes. 10 reps each exercise.

  • Pushup
    • Stability: Knee Pushups (assisted or elevated if needed)
    • Strength: Pushups
    • Power: Pushups
  • Assisted Pullups
    • Stability: 60° JGXT > 90° JGXT
    • Strength: Jump Pullup
    • PowerKips
  • Box Jumps
    • Stability: Hindu Squat (20 reps)
    • Strength: Box Jump 24” / 30” (women / men)
    • Power: Box Jump 24” / 30” (women / men)

Finisher: 2 x 100 AFAP, rest 2 minutes between sets

  • Jump Rope Doubles
    • Stability: 2 x 300, Singles with alternating feet

C2 – “Power Wheel Sweat”

40 minutes as many rounds as possible.

  • PW Line Grabbers (10 reps)
    • Stability: Hold Incline Plane position for breaths
  • PW Leg Curls (10 reps)
    • Stability: Keep hips right off the ground
    • Strength: Hips lift to ~12” as the legs curl
    • Power: Hips lift to ~12” as the legs curl
  • Windshield Wipers (20 reps)
    • Stability: On floor with legs bent > straight legs (L+R=1)
    • Strength:Straight legs on parallel bars > pull-up bar (L+R=2)
    • Power: Straight legs on parallel bars > pull-up bar (L+R=2)
  • Run 440 yards
    • Can’t run? Sub 250 Jump Rope (150 forward + 150 backward)

BASE Finisher “D”: 40/20 x 4 Rounds – Download the audio file here.

S3 – “Ascend/Descend KB Strength

4 Sets as many as possible at each level. Move up in weight each set. Use same weights for all exercises. Warm-up with the Eischens Yoga Beginner’s Sequence

BASE “F’ – Warm-Up: 40/20 x 3 Rounds

C3 – “Monkey Dash

Finish 3 rounds as fast as possible.

  • Farmer’s Carry (100 yards)
    • Stability: 30% of body weight
    • Strength: 50%
    • Power: 50%
  • Agility Ladder- Ickey Shuffle (3x down)
    • You don’t need a physical ladder, using an invisible line will work just as well for ~10 yards
  • Cable Step Unders+Overs (10 over and under, 5 each direction)
    • Measure to hip height
  • Run (800 yards)
    • Can’t run? Sub 500 Jump Rope (250 forward + 250 backward)

BASE Finisher “D”: 40/20 x 4 Rounds – Download the audio file here.

S4 – “Strength Card Deck

This workout we are only going to do twice (8/7 and 8/25). On 8/16 we will be doing S4b – Secret Service Snatch Test. The Card Deck is too intense to do more than twice, and the SSST tends to tear hands when done more than once.

Take a deck of cards and assign each suit to an exercise, with the numbers equal to reps. Ace = 14, King = 13, Queen = 12, Jack =11. Draw cards two at a time doing the reps on the card. If the two cards are the same suit add them together and keep drawing until two different exercises. Complete as fast as possible

  • Dead Cleans
  • Push Press
  • JGXT Body Rows
  • KB Levers (1 bell)

Goal Weights: First time 12s/20s, second time 16/24s.

S4b | “Secret Service Snatch Test”
Do as many reps as possible in 10 minutes. Alternate hands as needed, rest as needed. Goal is 200+ reps.

  • Snatch (16k / 24k)
    • Stability: KB High Pull

Jump Rope Sprints

  • 30/30 x 10
    • Stability: 85 reps until done
    • Strength: 85 Reps/Set
    • Power: 100 Reps/Set
  • 60/30 x 6
    • Stability: 120 reps until done
    • Strength: 160 Reps/Set
    • Power: 180 Reps/Set
  • 90/60 x 3
    • Stability: 200 reps until done
    • Strength: 240 Reps/Set
    • Power: 275 Reps/Set
  • 120 x 1
    • Stability: 240 reps until done
    • Strength: 320 Reps/Set
    • Power: 360 Reps/Set

BASE Finisher: 40/20 x 3 Rounds – Download the audio file here

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