Mogo Training Systems
Martial Arts, Jiu Jitsu, Combat Sports, Strength & Conditioning, Functional Training, Functional Fitness1 sessions per week
Must use App app to view and log training
Program Training
A
Jump Rope
1 x 5:00
B
Dynamic Warm up - Walking Series
For Completion
C1
Med Ball Wall Throw
5 x 3
C2
Single Leg Box Jump
5 x 3
D
Power Clean
3 x 3 @ 50 %
E1
Pull-Up
6, 5, 4 @ 5, 10, 15 lb
E2
One-Arm DB Bench Press
6, 5, 4 @ 45, 50, 50 lb
F1
4-Way/ Manual Neck
4 x 1 @ 60
F2
Neck Ups
3 x 10 @ 5 lb
G
Core
4 x 20 @ 10 lb
H
5 Band Stretch
5 x 1:00
A
Dynamic Stretch
B
Cardio
6 x 1:00 @ 7
A1
Jump Rope
5 x 00:30
A2
Quick Feet
5 x 10
B1
Back Squat
4 x 2 @ 145, 145, 150, 150 lb
B2
Single Leg RDL
3 x 3 @ 35 lb
C1
Standing DB Press
4, 3, 3 @ 45, 45, 50 lb
C2
1-Arm DB Row
4, 3, 3
D1
GHD Sit-Up
2 x 15 @ 5 lb
D2
Plate Flip
2 x 15 @ 44.09 kg
D3
Neck Ups
4 x 10 @ 5 lb
E1
Hamstring Rope Stretch
2 x 60
E2
Deep Squat Stretch
2 x 60 @ 5 lb
E3
Pigeon Stretch
2 x 00:60
A
Dynamic Stretch
B
Cardio
3 x 5:00 @ 7
A
Jump Rope
5 x 00:30
B
Mogo's Extended Hip Series
C
Trap Bar Deadlift
5, 4, 3, 2 @ 145, 155, 165, 170 lb
D1
Bench Press
5, 4, 3, 2 @ 100, 110, 115, 120 lb
D2
Weighted Strict Pullup
4 x 6 @ 5, _ , _ , _ lb
E1
Landmine Bar Twist
3 x 6 @ 50 lb
E2
Hanging Knee Raise
3 x 12
E3
GHD Hip Extension
3 x 12
F1
Plate Pinch Grip Hold
2 x 60
F2
Deep Squat Stretch
1 x 120 @ 5 lb
F3
Shoulder Stretch
1 x 120
F4
Neck stretch
1 x 120
A
Dynamic Stretch
B
Cardio
2 x 15:00 @ 7
