March 2019

Monday – 3/11/19

“Old School Strength”

First: Max Effort, 3 sets of descending weight

  • 1-arm Overhead Squats

Second:

  • Turkish Get Ups (TGUs)

    • Stability: Traveling TGU for 5x5

      • Do 1 rep, walk 5 yards, do a rep, walk 5 yards, repeat

    • Strength: Heavy as Possible TGUs

      • 10 x 1-3

    • Power: Double TGUs

      • 5 x As many reps as possible (AMRAP)

      • Don’t go heavier than 12s-16s for all levels

      • If you cannot do this at all because of mobility issues, go back to 1 bell

  • Windshield Wipers

    • Stability: Floor with hands anchored

    • Strength: Hanging from Bar(s)

    • Power: Hanging from Bar(s)

Tuesday – 3/12/19

“Tough Mutha”

First: Practice

  • Jump Rope Doubles

    • Stability: Singles with alternate feet

Second: 30 Minutes as many rounds as possible.

  • Farmer’s Carry (80 yards)

    • Stability: 50% bodyweight
    • Strength: 75% bodyweight
    • Power: 100% bodyweight
  • Power Wheel Crawl (60 yards)

    • Stability: 20 yards
  • Jump Rope Doubles (40 reps)

    • Stability: 150 JR Singles all backward
  • Burpees (20 reps)

Wednesday – 3/13/19

“The 30s”

First: Max effort, 3 sets of descending weights

  • Side Press

Second: 15 reps/side AFAP

  • 1-Arm Dead Snatch

    • Use your 5 rep max

–Rest–

30 reps AFAP

  • Double KB Dead Clean

    • Use two of the same bell from Snatch

–Rest–

30 reps AFAP

  • Jerk

    • Stability: Push Press
    • Use same weight from Dead Clean

Thursday – 3/14/19

“Triple HIIT”

First: Max Effort; 1 set as far as possible

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

Second: 20/40 x 8 Rounds

  • Burpees

  • Airdyne

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

Friday – 3/15/19

“Card Deck Strength”

First: Max Effort

  • Broad Jumps

    • Stability: Cable Full Extensions; 2-3 sets

Second: Card Deck, each suit is an exercise, number on the card is the number of reps. Finish the deck as fast as possible

  • Chin Ups

  • Push Ups

    • Stability: Knee Push Up
    • Strength: Regular > Clapping
    • Power: Clapping Push Up
  • Touchdowns

    • 8k / 12k (Women/Men)
  • Box Jumps

    • Stability: Hindu Squat
    • Strength: 18”
    • Power: 24”+
  •  

Saturday – 3/16/19

“O Fudge!”

Finish as fast as possible. One exercise ascends 1-20, the other descends 20-1. After every round do 20 JRDs or 100 Singles

  • KB Swings (20-1 reps)

    • Stability: 30% bodyweight
    • Strength: 50% bodyweight
    • Power: 50% bodyweight
  • Burpee (1-20 reps)

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