Tuesday 111115 WOD

I'm posting this workout today because I felt my "brigadiers" needed some MBG love...it's been long overdue. If you don't know what MBG means (Monkeybar Gym), you probably don't have the slightest idea of who this guy is. He's my good friend and Mentor JON HINDS.  He created his Monkey Bar Gymnasium more than 10 year ago after training the worlds Best Athletes. From NBA, MLB, NFL players to his BJJ Teacher Rickson Gracie, to Hollywood's elite actors.

His Monkey Bar Gym is a one of a kind gym where no mirrors, no shoes is the law and running, climbing, crawling and jumping is the game. His combination of bodyweight movements, the use of Kettlebells, Battling ropes and Yoga followed by a Plant Based Nutrition plan has changed hundreds of lives including mine. His father BOBBY HINDS created the company LIFELINE USA in 1973 and has been the leader in the field with products like the POWER WHEEL (created by JON) and the JUNGLE GYM (later copied by TRX). Enjoy this sample of what a day at the Monkey Bar Gym looks like.

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Mobility: We'll go by "feel", just do a bunch of stuff to get the juices flowing!

Workout:
 

“Unbreakable” with a twist x 4 workout – cada vez que te detienes, tienes que hacer un penalty de 100 revoluciones de salto de soga, la idea es que los sets se hagan sin parar. every time you stop or break, you have to do a penalty of 100 revolutions of Jump Rope, goal is straight sets of each.

Completar en sets seguidos, NO lo más rápido posible. Concéntrense en técnica y fuerza en cada movimiento y hacerlo bien. Complete in straight sets,  NOT as fast as possible (AFAP). FOCUS on technique and strength of each movement and performing well!

• Push ups (touch chest) x 25 > (knee / regular / feet on 12” box)
• Body Rows (touch ribs) x 25 > (60 deg / 90 deg / 12” box 90 deg)
• Box Jumps (fingers touch floor) to 24” > (squats to 6” box / 24” box / 30” box)
• Power Wheel/JGXT leg curls x 25 > (hips 1” lift / 1-6” lift / plyo curls)
• Human wheelbarrow  x 25 yards

 Nuestro amigo Carl Paoli nos explica la parada de cabeza. Siganla segunda y tercera parte de esta explicaciòn en YOUTUBE.

ENDURANCE TRAINING

Tabata

3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento

3+ Hours After CFE Strength & Conditioning WOD

Elige UNA de las siguientes disciplinas:

Chose ONE of The Following Sports:

Do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim/Nadar: Use pool or open water

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run/Correr: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10×8