March 2019

Monday – 3/18/19

“40s AFAP”

First: Max Effort, 3 sets of descending weight

  • 1-arm Overhead Squats

Second: 40 reps of each exercises as few sets as possible, alternate the two exercises.  Rest as long as you need to recover fully.  Start with some workup sets until you get to your working weight.  Use a weight that is about your 6-8 rep max.

  • Deadlift

  • Jerk
    • Stability: Push Press

Tuesday – 3/19/19

“Abadoscious 3”

3 Rounds as fast as possible. After the first round 40 Jump Rope Doubles (160 singles), after the 2nd round 80 JRDs ( 320 Singles) and after the 3rd round 100 JRDs (400 Singles).

  • Hanging Leg Raises (10 reps)

    • Stability: Seated Tucks
    • Strength: Hanging Knees to Elbows
    • Power: Hanging Feet to Bar
  • Touchdowns (20 reps, L+R=1)

  • Crawl (30 yards)

    • Stability: 30y Bear Crawl
    • Strength: 30y PW Crawl
    • Power: 60y PW Crawl OR add a weight vest

Wednesday – 3/20/19

“Bodyweight Challenge”

First: Max effort, 3 sets of descending weights

  • Side Press

Second: 20 minutes, as many rounds as possible. Each time we do this workout, the reps increase. Goal is to do the same number of rounds each session.

  • Kipping / Pull Up (4 Reps)

    • Stability: JGXT 90° > Top ½ Range
    • Strength: kips
    • Power: Weighted kips
  • Push Up (8 Reps)

    • Stability: Knee > Top ½ Range
    • Strength: Push Up
    • Power: Weighted
  • Glute Hamstring Developer (4 Reps)

    • Stability: Unassisted
    • Strength: Anchor Feet and touch head 12” from knees
    • Power: weighted Anchor Feet and touch head 12”+ from knees
  • Overhead Squat (8 Reps)

    • Stability: Stick (unweighted)
    • Strength: Light KBs or Pipe/Bar, use heel lift if necessary
    • Power: Weighted + Olympic bar 25/45 or Light KBs or Pipe/Bar, use heel lift if necessary

Thursday – 3/21/19

“Metabolic Project”

20 Rounds as fast as possible. Goal is under 20 minutes.

  • Sitout (5 reps/side)

  • Hindu Squat (10 reps)

  • Lateral Cone Jumps (15/side)

Friday – 3/22/19

“1s, 2s, or 3s”

First: Max Effort

  • Broad Jumps

    • Stability: Cable Full Extensions; 2-3 sets

Second: Complete 20 rounds as fast as possible. Use 80% of your 1-rep max. Then cycle through each exercise for 1-3 reps/set.

  • Sumo High Pulls

  • Muscle Ups

    • Stability: JGXT 90° Pullups > Jump with 5 count negative
    • Strength: Pull Up to weighted
    • Power: Weighted pull Up >>>> Muscle Up + bar dip
  • Push Press

Saturday – 3/23/19

“Charley”

30 Minutes as many rounds as possible. Goal is 12+ Rounds.

  • Box/Sled Push (30 yards)

    • No box? Sub Cable Running Punches or Mountain Climbers
  • Touchdowns (20/side)

  • DBall Lift Up n’ Over (10 reps)

    • Stability: 30% of bodyweight
    • Strength: 40%
    • Power: 50%
    • This is a DBall Clean to the racked position, bring it up and over the shoulder and drop to the ground. If you do not have a DBall, the sub KB Goblet Dead Clean, turn and put it on the ground, repeat.
DON’T MISS OUT!
MBG Newsletter
Be the first to get latest articles, videos and exclusive content straight to your email inbox.
Stay Updated
Give it a try, you can unsubscribe anytime.
close-link
Subscribe
Get the PDF

MBG 15/15 Workout
Free PDF

The most efficient workout for strength and power.
close-link
DON’T MISS OUT!
Subscribe To Newsletter
Be the first to get latest videos, articles, and webinars straight to your mailbox.
Stay Updated
Give it a try, you can unsubscribe anytime.
close-link