TUESDAY (Instructors/Your Choice)
Tuesday – Instructors/Your Choice
(BJJ Workout) 10 exercises for as many laps or
times across the floor as possible:
•Lunges forward to Lunges backward
•Crawling forward to Crawling backward
•Forward Rolls to Backward Rolls
• Sit Outs
• Broad Jump Burpees
BUYOUT: Core 20/15/10/5 of each
Dragonfly sit ups to Touch Downs to KB Levers
If Dragonfly Sit Ups and KB Levers are too difficult for someone or there’s not enough
equipment then do regular sit ups; touchdowns and tucks or V-Ups
Monday – 4 sets of As Many As Possible (4 x AMAP) at your level workout –
•Stability Level Goal Numbers 4 sets of 15 reps (4 x 15)
•Strength Level Goal Numbers 4 sets of 8 reps (4 x 8)
•Power Level Goal Numbers 4 sets of 8 reps (4 x 8)
The overall goal is to match the previous sets numbers. When the goal number cannot be
reached then the set is done.
JGXT Slide thru’s using 12” height boxes or with Jungle Gym XT (JGXT) 12” off ground and Power Wheel (PW)
•Stability Level hands on 12” boxes and no pw/
•Strength Level JGXT at 12” using no pw/
•Power Level using jgxt and pw and if need be add a weight vest
Climb (cliffhanger or rope)
•Stability Level 90 deg rope chin /
•Strength Level 4 x 4 cliff crawls or rope climb with legs /
•Power Level 4 x 4 cliff crawl or rope without legs > vest
Alternate KB Back Presses
•Stability Level using 8k’s-12k’s for women and 12k’s-16k’s for men/
•Strength Level using 16k’s-20k’s for women and 20k’s-24k’s for men/
•Power Level using 24k’s-28k’s for women and 28k’s-44k’s for men
KB Renegade Rows
•Stability Level does Bent Over Row using 12s – 16’s
•Strength Level using 20’s – 28’s
•Power Level using 28’s – 44’s
Quick Note: Alternate between the two exercises until done with all 4 sets.
GOAL is to move up each week from e.g. 4 x 5 > 4 x 6 > 4 x 7 > 4 x 8 > 4 x 4 at
higher level of that exercise.
2/1/0 Broad Jumps – 3 x 15 cable full extensions 1 cable > 2 cables / 3 x 12 bodyweight until jumping height + / 2/1/0 x 8 jumps each with power jumper resistance (Goal is to improve total distance at each level each week) E.G. 8 jumps for 22 yards at 2 green PJ bands, then 24 yards at 1 green PJ band, then 26 yards with zero resistance.
BUYOUT: 50 foot up lunges
Goal is to do it in 1 set of 50 each leg…..IF you get 50s then next week add slight jump or weight vest. start with weaker leg and match that number on the stronger leg IF you can.
Get all the equipment used in today’s workout at the Monkey Bar Store
SATURDAY (Instructor’s/Your Choice)
Saturday – Instructor’s/Your Choice
AMAP rounds in 20 minutes:
•20 reps of d-ball 20lb women / d-ball 30lb men slams,
•20 sit outs,
•20 x 24” box jumps or 20 x full squats to 6” box,
•20 doubles jump rope OR 100 reps JR.
Count total rounds plus exercises and reps completed at 20 minute mark. E.G. 5 rounds
plus 18 reps of d-ball slam (30lb). So this way you have a goal to improve upon each
Friday – 100 As Fast As Possible (afap):
Sets of 10 kb clean and press count, goal is 10 sets of x 10 reps in under 10 minutes. Once this is attained then move up to the next size bells. GOAL is to lower total time each week that it takes you to do the 10 sets of 10 reps
Power Wheel partner 500: GOAL is UNDER 10 MINUTES. Power Wheel Crawl as far as possible. Once they stop then the partner goes, they’ll alternate going until together they hit 500 yards crawled.
THURSDAY (Instructor’s/Your Choice)
Thursday – Instructor’s/Your Choice
–NOTE: Substitute 2 x weighted windmills for Turkish Get Ups (TGU’s) every other week if you want as a Monkey Wrench–
Double weight (2x’s) in bottom hand
2 x in top hand
2 x in both bottom and top hands!!
Men: 24k x 6s, 28k x 5s, 32k x 4s, 36k x 3s, 40k x 2s, 44k x 1s
Women: 12k x 6s, 16k x 5s, 20k x 4s, 24k x 3s, 28k x 2s, 32k x 1s
Do 150 Jump Rope reps forward and backwards in between each set of TGU’s…so it’s TGU > 150s > TGU > 150s etc until done.
* Quick Note: If a person cannot move up in weight then they stay at their current weight and reps of last set. So you literally could do 6 sets of 6s on each side with the 24k for men.
Goal is to finish with the final heaviest load and reps as fast as possible AFAP!!:) Keep Times!
WEDNESDAY (J Rock)
Wednesday J Rock 3 x 20 or more reps:
WARM UP – include lots of hand balancing 1-2 arm handstand holds and skin the
cat moves on rings and jgxt with feet on floor, practice combo movements like
various types of assisted muscle ups on the bxt (like how many different ones
can you do?), around the worlds, jgxt floor kips, do beat reps for various push
ups and pull ups.
J Rock Workout
2-3 moves digressing in difficulty….start with hardest and do amap reps,
rest 10-15 seconds then do the second exercise, etc until finishing all 3
exercises. E.G. HS walk x 10 yards rest 10-15 seconds then 11 plyo push
ups rest 10-15 seconds then 3’s typewriters = 24 total reps. Next week
the goal is to improve my total reps to more than 24….like 30 reps.
Upper Body Pushing
Down dog push ups to Hindu push ups
Down dog push ups off 24” box to Dive bombers to Typewriters
Handstand (HS) walking to 12” box plyo push ups to Typewriters
Upper Body Pulling
Chin up hold at 90 deg elbow to 90 deg chin up to 60 deg chin up
Resisted c-band chin ups to chin ups to assisted chin up
Resisted chin ups to chin ups to kips
Keep track of reps of each, say 12 + 8 + 10 = 30 total reps….Goal next week might be 34 total reps for pulling. Repeat this for 3 rounds total while keeping rep counts for each and totaling up all reps for entire workout too!! Generally when you get above 15 reps of one add more resistance to it….like on kips use a c-band or vest to resist it!
*Quick Note from Jon: Some exercises I’ll improve, some I’ll stay the same for that week. Goal is to improve TOTAL each week! After the pushing set, rest a minute or two, or for partner to do his 4 in a row of pushing, then its your time to do 4 in a row of pulling.
BUYOUT: Leg Ladders – Box Jumps Groups of 3 for 3 Rounds
Groups of 3: Person A does 1 rep, then B does 1 rep, then C does 1 rep, then person
A does 2 reps, then B does 2 reps then C does 2 reps and so on until each person has
done 5 total reps. Take a 2 min rest in between each round.
Power Jumper Hindu Squats