January 2019

Monday – 1/7/19

12 Min AMRAP

First: Max Effort

  • Step Back Lunge
    • Overhead, Racked, Suitcase are all options

Second: 12 Minutes as many rounds as possible

  • Military Press (7 reps)
  • Push Press (7 reps)
  • Pull Ups (7 reps)
  • Kips (7 reps)

Goal weight: 16s / 24s (women / men)

Tuesday – 1/8/19

“1:00/1:00 HIIT”

First: Max Effort – As many as possible in 20 seconds

  • Lateral Jumps
    • You can use cones or cables

Second: 1:00/1:00 x 10 Rounds, alternate exercises

  • Box Push
  • Walking Swing

Wednesday – 1/9/19

“Strength Prison”

First: Max Effort; can either do 1 set AMAP or 3 sets of decreasing resistance

  • Push Ups

Second: 5-1 as fast as possible (stability do 10-2)

  • Power Cleans
  • Rope Climb
    • If you don’t have access to a rope, sub Pull Ups at your level

Thursday – 1/1019

“20/40 HIIT”

First: Max Effort; 1 set as far as possible

  • Farmer’s Carry
    • Use 100% of body weight for all levels

Second: 20/40 x 8 Rounds

  • Burpees
  • Airdyne
    • Can also sub Rowing Machine, Battling Ropes, Mountain Climbers
  • Resisted Running

Friday – 1/11/19

“Spartain Island 300” (Metabolic)

First: Max Effort, 3 sets of descending weight

  • 1-arm KB Snatch

Second: 10 exercises, 30 reps each. Do 30 Jump Rope Doubles (100 singles) after every exercise. Use the same bell for each exercise. Finish as fast as possible; goal is under 30 minutes.

Stability: 12k, 8k

Strength: 20k, 12k

Power: 24k, 16k

  • Snatch (15/side)
  • Backpress  (15/side)
  • Swings (15/side)
  • Crush Press Sit Up (30)
  • Racked Step Back Lunges (15/side)
  • Cleans (15/side)
  • Push Press (15/side)
  • Suitcase Row (15/side)
  • Kettlebell Levers (30)
  • Goblet Squats (30)

Jump Rope Doubles (30) after every exercise

  • Stability: Singles (100)

Saturday – 1/12/19

“Monkey Dash”

First: Max Effort, as fast as possible

  • Power Wheel Crawl (40 yards)

Second: Finish 3 rounds as fast as possible.  

  • Farmers Carry (100 yards)
    • Stability: 30% of body weight
    • Strength: 50%
    • Power: 50%
  • Agility LadderIckey 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)

 

 

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