February 2019

Monday – 2/11/19

“Retro”

First: Max Effort, 3 sets of descending level

  • Russian Lunge

    • This will be simply practicing for most people.  Work on getting a smooth and stable motion.

Second15 Minutes, as many sets as possible

  • Kettlebell Bench (10 reps)

    • Stability: 8s – 12s / 16s – 20s (Women / Men)
    • Strength: 16s / 24s
    • Power: 24s / 32s x 5 reps with these weights
  • Kettlebell Curls (10 reps)

    • Half the weight you used for the bench
  • Kettlebell Tricep Extension (10 reps)

 

Tuesday – 2/12/19

“Descending HIIT”

First:Skill Practice

  • ABC Ladder (Agility, Balance, Coordination)

Second5 Rounds of descending rest, rotating through all exercises each round. First round is 60/50, second round is 60/40, third round is 60/30, fourth round is 60/20, and last round is just 60s max effort.

  • Airdyne

    • Can sub Running in Place, a Rower, Spin Bike,
  • Battling Ropes

    • Can sub Jump Rope, 
  • Burpees

Wednesday – 2/13/19

“Rakeem”

First: Max Effort, 3 sets descendinging set/level

  • Handstand Push Up

Second: 10 minutes as many rounds as possible

  • Rope Climb (1x up and down)

    • Stability: Assisted Rope Climb
    • If you don’t have access to a rope, sub Body Row at your level x 5 reps

  • High Pull (3 reps)

    • KB Goal Weights: 24s / 32s (Women / Men)
    • Barbell Goal Weights: 95lb / 135lb
  • Chin Up (5 reps)

    • Stability: JGXT 90°
    • Strength : Chin-Up
    • Power: Touch chest to bar
  •  

Thursday – 2/14/19

“IGOUGO”

With a partner, complete 4 rounds as fast as possible, alternating and resting while your partner goes. If you do not have a partner, then rest the same amount of time it takes you to complete a set.  The workout has a 1:1 work to rest ratio, so you can go up to 80-90% intensity.

  • Jump Rope Doubles (50 reps)

    • Stability: Alternate Feet Jump Rope (100 reps) backward
  • Airdyne (50 reps, L+R=1)

    • Can also sub Rowing Machine, Battling Ropes, Mountain Climbers
  • Kettlebell Rowers (50 reps)

    • Goal Weight: 16k / 24s
  • Cable X-Cross Ski Pulls (50 reps)

Friday – 2/15/19

“Jonny Rock”

First: Max Effort for 3 descending sets

  • 1-Arm Snatch

Second: 3 Rounds as fast as possible.

  • Clean and Jerk (10 reps)

    • Stability: Clean and Push Press

  • Run (320 yards)

  • Deadlift (10 reps)

  • Cleans (8 reps)

  • Jerks (6 reps)

    • Stability: Push Press

  • Run (320 yards)

Goal Weights: (Women / Men)

  • Stability: 8s – 12s / 12s – 16s
  • Strength: 12s – 16s / 20s – 24s
  • Power:  20s – 24s / 28s – 32s
  •  

Saturday – 2/16/19

“Una 600″

Complete 2 Rounds as fast as possible.

  • Power Wheel Crawl (100 yards)

    • Stability: 60 second PW Incline Plane hold
    • Strength: 50 yard PW Crawl
    • Power 100 yard PW Crawl
  • Jump Rope Doubles (80 reps)

    • Stability: 240 Singles
    • Strength: 80 Doubles
    • Power: 40 Doubles forward and 40 Doubles backward
  • Touchdowns  (60 reps, L+R=1)

    • Stability: 3kg  
    • Strength: 5kg
    • Power: 7kg

  • Jump Rope Doubles (40 reps)

    • Stability: 120 singles  
    • Strength: 40 doubles  
    • Power: 20 doubles forward and 20 doubles backward
  • Power Wheel Pike-Ups (20 reps)

    • Stability: PW Knees to elbows
    • Strength: PW Pike ups
    • Power: PW Pike ups
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