SP Military PT Test Program

PROGRAMMING | MOVEMENT LIBRARY | RECOVERY WORKOUT SUGGESTIONS | STREET PARKING WORKOUT SUGGESTIONS | PRINTABLE PDF VERSION

This program is designed for our active duty service-members to prepare you for your physical fitness test.  It will focus on developing strength, muscular endurance and aerobic capacity using the same skills from the tests: Running, Push Ups, Sit-Ups and potentially Pull Ups. This will be useful in preparing for the current Army, Air Force, Marines, Coast Guard, National Guard, and Navy physical fitness tests. For the 2020 Army Combat Fitness Test, CLICK HERE.

HOW TO USE THIS PROGRAM:
We believe that you can achieve great results in any test of fitness by simply following the daily Street Parking workouts.  This program incorporates some of the daily workouts and places a little extra attention on all areas on which you’ll be tested. You have two SP workouts per week, two “just move” days and 2 days that will address the specifics of the test. 

Some of the standards for the movements are different for different branches of the military.  We recommend that when using this program, you perform all the movements according to the standards on which you’ll be tested.  These standards may differ from those used by Street Parking. So, make sure you know the proper technique for a curl up (sit up) and the standards for the push up for example. 

The program begins with a “mock” test. This is basically practice, to see where you are at right now.  Don’t worry if the results are not satisfactory, that’s what this program is for. This practice test on day one will give you a baseline as well as an idea of what areas you need to really focus on.  This does not mean that you need to add in MORE skill specific work on the non-test-specific training days. It just means that on those days you are training your weaknesses, give it everything you got!

As far as the pacing on the runs, we use general descriptive terms like easy, moderate, and high.  This can be very subjective. Think about High as the absolute fastest pace you can maintain for a given distance.  So a 400m High would still be slower than your all out sprint pace but it would be your max effort pace that you could maintain for 400m. Moderate is still a challenging pace, you wouldn’t be able to maintain it for a whole lot longer than the given distance but you would be able to maintain a conversation with someone within a minute of completing the run. Easy, means just that. It’s not necessarily slow but you could maintain that steady pace for quite some time and you could maintain a conversation the entire time.

FOR THE MARINES: 
You will follow the same program and add in the pull up work on test prep days. Based on the results of the baseline test, follow Tier 1, 2, or 3. If you get 0-4 pull ups in the baseline test, follow Tier 3. If you get 5-14 reps, follow Tier 2. If you get 15 or more reps, follow Tier 1 unless you are happy with that number of reps, follow Tier 2 or even just do 5x5 pull ups for maintenance!

WHEN TO USE THIS PROGRAM:
It is never a good idea to try to “cram” everything in before ANY kind of test, so we don’t recommend waiting until the last minute.  That being said, if your test is coming up soon, you should definitely complete this program with an additional week before you test to give time for the final adaptations to take place (so 7 weeks before you test). You can also run this program more than once, so you could do it right now to get a feel for where you are at and how much you improve over a 6 week period, then do it again as you get 8 to 12 weeks out from the test. Or after the initial 6 weeks of preparation, you may still identify areas in need of specialized focus, like running or push-ups, in which case you could jump into the Street Parking Extra Programs that specifically address those areas.

USE THE MOVEMENT LIBRARY:
We’ve included a comprehensive movement library of all the movements found in this program. Make sure you check out the movement demonstrations and performance cues in these videos. If you perform them correctly, you will get much more out of them and will be better prepared on test day. CLICK HERE TO GET TO THE MOVEMENT LIBRARY BELOW!

WHAT YOU NEED:
All you need for this program is somewhere to run. If you don’t have access to a track, it will be a good idea to use apps/smart devices to track distance or have a route mapped out for 200m, 400m, 800m, and 1 mile distances at the least. For the Marines, you will need access to a pull up bar of any kind. There is accessory work included in some of these sessions so you’ll need a barbell or dumbbells.

CLICK HERE TO GET THE MOVEMENT LIBRARY

WEEK 1 DAY 1

Baseline test - Practice PT test

This is to establish a baseline, so while you train over the next 6 weeks, you can have this stimulus in mind. 

Marines, for the pull ups, follow the appropriate tier for the remainder of the program based on what you got on the baseline test. 

15+ Pull Ups - Tier 1
5-14 Pull Ups - Tier 2
0-4 Pull Ups - Tier 3

Active Recovery

30 minutes of light aerobic activity or SP Maintenance. 
This could be a jog, row or modified SHIFT/Street Parking workout.

WEEK 1 DAY 3

SP Daily Workout

(choose one from the week that does not have running or push-ups, or sub out those movements)

Look for a workout with Box Jumps or Power Cleans or any kind of overhead pressing movement.

WEEK 1 DAY 4

Run 1 mile - Moderate pace
Rest 2 minutes, then

4 Rounds of 
15 Tricep Extensions
15 Weighted Sit Ups
Rest 2 minutes, then

Every 2 minutes for 10 minutes:
Run 200m Hard

Pull-Ups (Marines)

Tier 1:
Every 2 minutes on the minute for as long as possible

Perform ½ of your max reps from day 1 as unbroken weighted pull ups. Round up to the nearest whole number. Choose a load you can sustain for at least 8 minutes and no more than 14.

Men - 20-25lbs
Women - 10-15lbs

Tier 2:
Every 2 minutes on the minute for as long as possible

Perform ½ of your max reps from day 1. Round up to the nearest whole number. Stop at 14 minutes, try to get at least 8 minutes. You can use a band if you need to.

Tier 3:
5-4-3-2-1 reps of Jumping Pull Up & Slow Lower 

Lower as slow as possible. As soon as you lower all the way, jump right back up and repeat. Rest 1 minute between sets.

Active Recovery

30 minutes of light aerobic activity or SP Maintenance
This could be a jog, row or modified SHIFT/Street Parking workout.

SP Daily Workout

Choose one from the week that does not have running or push-ups, or sub out those movements
Look for a workout with Box Jumps or Power Cleans or any kind of overhead pressing movement. BUT, if you went overhead on Day 3, don’t go overhead today.

REST DAY

WEEK 2 DAY 1

Run
1.5 miles - Moderate pace
Rest 2 min
Run 400m HIGH

Push Ups / Sit Ups
Alternate every 30 seconds for 10 minutes or as long as you can:
8-10 push ups 
8-10 sit ups

Example:
At 0:00 8-10 push ups
At 0:30 8-10 sit ups
At 1:00 8-10 push ups
At 1:30 8-10 sit ups

...

Pull Ups (Marines)

Tier 1:
Every minute on the minute for 5 minutes

Perform ½ of your max reps from day 1 as unbroken pull ups. Round up to the nearest whole number. If you come off the bar early that’s okay but once you come off, the set is over. Rest until the next minute.

Tier 2:
Every 90 seconds for 7:30

Perform ½ of your max reps from day 1 as unbroken pull ups. Round up to the nearest whole number. If you come off the bar early that’s okay, take one more set to try to complete the reps. 

Tier 3:
5-4-3-3-3 reps of Jumping Pull Up & Slow Lower 
Lower as slow as possible. As soon as you lower all the way, jump right back up and repeat. Rest 1 minute between sets.

WEEK 2 DAY 2

Recovery
30 minutes of light aerobic activity or SP Maintenance.
This could be a jog, row or modified SHIFT/Street Parking workout.

WEEK 2 DAY 3

SP Daily Workout
(choose one from the week that does not have running or push-ups)
Look for a workout with Box Jumps or Power Cleans or any kind of overhead pressing movement.

WEEK 2 DAY 4

Run
Intervals
800m - Moderate
rest 45 seconds
600m - Moderate
Rest 45 seconds
400m - Moderate to High
rest 45 seconds
200m - High
Rest 45 seconds
4x100m Sprint / 100m Walk

Rest 5 minutes, then

1-2-3-4…-9-10-10-9-8-...3-2-1
Reps of Floor Presses
Supine Toe Touches

Pull Ups (Marines)

3 Rounds of
15 Bent Over Row
5 Jump & Slow Lower (as slow as possible)
10 Ring/Supine Row
5 Jump & Slow Lower (as slow as possible)

ACTIVE RECOVERY

30 minutes of light aerobic activity or SP Maintenance. 
This could be a jog, row or modified SHIFT/Street Parking workout.

WEEK 2 DAY 6

SP Daily Workout

(choose one from the week that does not have running or pushups)

Look for a workout with Box Jumps or Power Cleans or any kind of overhead pressing movement. BUT, if you went overhead on Day 3, don’t go overhead today.

WEEK 2 DAY 7

REST DAY

Run
1 mile run- Moderate
1 mile run- Easy
Rest 5 mins

Push Ups / Sit UpsEvery 30 seconds (every 0:00 and 0:30) for 5 minutes:
10-12 push ups

Rest 1 minute then

7 rounds of:
15 seconds max sit ups 
15 seconds rest

Pull Ups (Marines)
Tier 1:
5x5 Weighted pull ups

Tier 2:
5x5 Weighted or unweighted pull ups

Tier 3:
5x5 Banded pull ups or supine/ring rows

Choose a variation/load that is very challenging. The first few sets should be difficult to get 5 reps and the last 2 sets should be a fight!

ACTIVE RECOVERY

30 minutes of light aerobic activity or SP Maintenance. 
This could be a jog, row or modified SHIFT/Street Parking workout.

SP Daily Workout

(choose one from the week that does not have running or pushups)

Run
1 mile run - High
800m run - Easy
Immediately set a clock for 12 minutes and every 4 minutes for 3 rounds- 
200m High
100m Walk
100m Sprint

Rest 5 mins

Push Ups / Sit Ups
3 Rounds of 
5-4-3-2-1
Diamond push ups
Wide Push Ups
Regular width slow lower push ups

Try to do all 3 variations of push up in a single set. 

Between sets (after all 15 push ups in the first set for example) 
Perform 15 Tuck Rocks

Example:
5 Diamond Push Ups - 5 Wide Push Ups - 5 Slow Lower Push Ups - 15 Tuck Rocks. Then 4 Diamond - 4 Wide - 4 Slow - 15 Tuck Rocks - 3 - 3 - 3 - 15.. etc

Pull Ups (Marines)

4 Rounds of:
Max Chin over bar hold (pronated or supinated grip) up to 30 seconds*

Immediately into 
8-10 Bicep curls

*If the static hold is less than 10 seconds in either of the first 2 rounds, use a skinny band for support or do a supine chest to bar hold or bent over row hold. 

Choose a load on the curls that you are close to failure in the 4th round. Lower the weight if you get there before then.

ACTIVE RECOVERY

30 minutes of light aerobic activity or SP Maintenance. 
This could be a jog, row or modified SHIFT/Street Parking workout.

SP Daily Workout

(choose one from the week that does not have running or pushups)

REST DAY

Run
½ Mile Easy + 2 miles Moderate + ½ mile Easy
Rest 5 mins

Push Ups / Sit Ups
Every 30 seconds for 4 rounds (2 minutes)
8 Push ups + hold plank for the remainder of the 30 seconds

Rest 2 minutes then,
Repeat

Rest 2 minutes then,

3 rounds
30 seconds max sit ups
30 rest

Pull Ups (Marines)

Tier 1 - 
5 sets of 10 pull ups
Rest as little as possible between sets but all sets should be unbroken.

Tier 2 - 
5 sets of 5-9 pull ups
Rest as little as possible between sets but all sets should be unbroken and the same number of reps each time. So if you start with 9, finish with 9!

Tier 3 - 
5 sets of 3 slow lower pull ups with 5 second hold at 90°*
*Have a clock or timer visible so you can hold for exactly 5 seconds each time. After 5 seconds, it is STILL a slow lower to the bottom, don’t just drop off the bar.

ACTIVE RECOVERY

30 minutes of light aerobic activity or SP Maintenance. 
This could be a jog, row or modified SHIFT/Street Parking workout.

SP Daily Workout

(choose one from the week that does not have running or pushups)

Run
200m - High + walk 200m 200m - High + walk 200m
Rest 30 seconds
400m - Moderate + walk 200m400m - Moderate + walk 200m
Rest 30 seconds
600m - Easy/Moderate + walk 200m
600m - Easy/Moderate + walk 200m
Rest 30 seconds
200m - High + walk 200m 200m - High + walk 200m

Push Ups / Sit Ups
As many rounds and reps as possible in 6 minutes:
10 Tricep Extensions
10 Weighted Sit Ups

Pull Ups (Marines)

Tier 1, 2 and 3
3 Rounds
Max reps pull ups* right into
10 Bent Over Row
10 Bicep Curls
Rest between rounds, not during.
*Stop at 18 reps. If you get less than 3 in the first round, use a band or supine row so you can get 5-7 in the remaining rounds.

ACTIVE RECOVERY

30 minutes of light aerobic activity or SP Maintenance. 
This could be a jog, row or modified SHIFT/Street Parking workout.

SP Daily Workout

(choose one from the week that does not have running or pushups)

REST DAY

WEEK 5 DAY 1

Run
4 minutes Easy + 4 minutes Moderate + 2 minutes High 
Goal: 1.5 miles 

Push Ups / Sit Ups
Max unbroken push ups 
Rest 1 minute, then
Half of those push ups
Rest 1 minute, then
¼ of initial push ups

Transition right into
4 rounds
30 seconds max reps sit ups
Rest 15 seconds between sets

Pull Ups (Marines)
Test new max reps!
Then, perform the following work based on the new results

Tier 1 (15+ reps):
Every 2 minutes on the minute for as long as possible

Perform ½ of your max reps as unbroken weighted pull ups. Round up to the nearest whole number. Choose a load you can sustain for at least 8 minutes and no more than 14.

Men - 20-25lbs
Women - 10-15lbs

Tier 2 (5-14 reps):
Every 2 minutes on the minute for as long as possible

Perform ½ of your max reps. Round up to the nearest whole number. Stop at 14 minutes, try to get at least 8 minutes. You can use a band if you need to.

Tier 3:
5 sets of 10 Supine rows

These are unbroken sets of 10. Choose the hardest possible variation/angle that you can still get the reps unbroken. Rest for 60 seconds between sets.

ACTIVE RECOVERY

30 minutes of light aerobic activity or SP Maintenance. 
This could be a jog, row or modified SHIFT/Street Parking workout.

SP Daily Workout

(choose one from the week that does not have running or pushups)

Run
400m - Moderate
Rest 1 minute
400m Easy
Rest 1 minute
800m - High
Rest 2 minutes
800m - High
Rest 2 minutes
400m - EasyRest 1 minute
400m - Moderate

Rest 5 minutes 

Push Ups / Sit Ups
3 rounds
12 Dumbbell Bench Press
20 Seconds Max Reps Push Ups
15 Supine Toe Touches
30 Seconds Max Reps Sit Ups
Rest 1 minute between rounds

Pull Ups (Marines)
5 Rounds
5 Slow Lower Pull Ups*

Immediately into
10 Slow No Push Up Renegade Rows**
Rest 1 minute between rounds

*Tier 1 and 2 pull up first. Tier 3, jump up. Lower as slow as possible on the negative portion. 
**Focus more on keeping your hips square to the floor, keeping your whole body rigid and belly tight than heavy weight for these.

ACTIVE RECOVERY

30 minutes of light aerobic activity or SP Maintenance. 
This could be a jog, row or modified SHIFT/Street Parking workout.

SP Daily Workout

(choose one from the week that does not have running or pushups)

REST DAY

Run 
2 miles - High 
Rest 5 mins

Push Ups / Sit Ups
Every minute on the minute for 5 minutes:
10-12 Push ups

Rest 2 minutes then,

Every minute on the minute for 5 minutes:
10-12 sit ups

Sit Ups - 
4 minutes of Rep count in last round from Week 5 Day 4, rest 10 seconds.

Pull Ups (Marines)
Tier 1 -
3 Rounds
Perform ½ of your max reps as unbroken weighted pull ups. Round up to the nearest whole number. Then drop the weight and perform as many unweighted reps as possible.

Rest 90 seconds between rounds

Tier 2 - 
3 Rounds
Max reps pull ups right into
Max reps supine/ring rows

Rest 90 seconds between rounds. Choose an angle on the supine/ring rows you can get at least 8 reps in the first round.

Tier 3 -
3 Rounds
Max reps seated pull ups right into
Max reps supine/ring rows

Rest 90 seconds between rounds. Choose an angle on the supine/ring rows that you can get at least 8 reps in the first round.

ACTIVE RECOVERY

30 minutes of light aerobic activity or SP Maintenance. 
This could be a jog, row or modified SHIFT/Street Parking workout.

SP Daily Workout

(choose one from the week that does not have running or pushups)

Run
1 mile - Moderate
400m - High
200m - Easy
400m - High
200m - Easy

200m - High
100m - Walk
200m - High
100m - Walk
200m - High

Push Ups / Sit Ups
60 push ups, in as few sets as possibleCut-off time 4 minutes

Rest 1 minute then, 

60 Sit ups, in as few sets as possible

Cut-off time 2 minutes

Pull Ups (Marines)

All Tiers
3 sets of 10 pull ups or whatever variation you can get 10 unbroken reps each time. 
(Supine/ring rows, banded, seated pull ups are all options. For seated, rest no more than one second on the floor)
Rest as needed between sets

ACTIVE RECOVERY

30 minutes of light aerobic activity or SP Maintenance. 
This could be a jog, row or modified SHIFT/Street Parking workout.

SP Daily Workout

(choose one from the week that does not have running or pushups)

REST DAY

MOVEMENT LIBRARY

BACK TO PROGRAMMING
BACK TO TOP

SHIFT from 11/25/2019 

10 Rounds

30 Seconds Taps, Low Step Ups, Single Unders, Bike, Row

Then
7 Kettlebell/Dumbbell Deadlifts
5 Goblet Squats
3 Kettlebell/Dumbbell Press

Idea Weight For Men: Single 30-50# KB/DB - Or - Pair Of Lighter Dumbbells
Idea Weight For Women: Single 12-25# KB - Or - Pair Of Lighter Dumbbells

Score: Total Time

Goal: Under 15 Min

Click here to view

SHIFT from 12/23/19 

5 Rounds
12 KB/DB Deadlifts
10 Goblet Lunges
8 Overhead Press

Idea Weight For Men: 30-50# Single KB/DB - Or - Pair Of Lighter Dumbbells

Idea Weight For Women: 12-30# Single KB/DB - Or - Pair Of Lighter Dumbbells

Score: Total Time

Goal: Under 10 Min

Click Here To View

SHIFT from 11/27/2019 

12 Min AMRAP
(As Many Rounds And Reps As Possible In 12 Min)
10 Step Up (Unweighted - Alternating)
6 Upright Row
2 Inchworms

Idea Weight For Men: Single 30-50# KB/DB
Idea Weight For Women: Single 12-25# KB/DB

Score: Total Number Of Completed Rounds + Any Additional Reps

Goal: 9 Rounds +

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SHIFT from 1/18/19

12 Min AMRAP
(As Many Rounds And Reps As Possible In 12 Min)

20 Mountain Climbers
6 Goblet Squats
6 Sit Ups

Idea Weight For Men: 25-40# KB/DB
Idea Weight For Women: 10-25# KB/DB

Score: Total Number Of Completed Rounds + Any Additional Reps
Goal: 7 +

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SHIFT from 1/30/2019

10 Min AMRAP
(As Many Rounds And Reps As Possible In 10 Min)

10 Lunges
10 Upright Or Ring Rows

If Doing Upright Rows - Choose A Weight That Will Allow You To Not Have To Break Too Much!

Score: Total Number Of Completed Rounds + Any Additional Reps.
Goal: 7 Rounds +

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SHIFT from 1/21/2019

15 Min AMRAP
(As Many Rounds And Reps As Possible In 15 Min)

1 Min: Jog, Bike, Single Under, Row, Taps Or Low Step Ups
7 Ring Row Or Upright Row
7 Overhead Press

Idea Weight For Men: 35-50 # Single KB Or DB - OR - SET Of 15-25# DBs
Idea Weight For Women: 12-25# Single KB Or DB - OR - 8-15 # SET Of DBs

Score: Total Number Of Completed Rounds + Any Additional Reps

Goal: 6 Rounds +

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SHIFT from 1/2/2020

10 Min EMOM
(Every Min On The Minute For 10 Min)
3 Burpees
Max Reps Goblet Squats

Idea Weight For Men: 25-40# Single KB/DB
Idea Weight For Women: 12-25# Single KB/DB

Score: Total Goblet Squat Reps ONLY!
Goal: 65+

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SHIFT from 10/18/2019

10 Rounds
2-3 Inchworms
10 Alternating Lunges

THAT'S IT!!

Score: Total Time
Goal: Under 12 Min

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SHIFT from 11/08/2019

8 Rounds

30 Seconds Jog, Row, Bike, Taps, Single Unders
30 Seconds KB/DB Swings
30 Seconds Air Squats
30 Seconds Rest

Idea Weight For Men: Single 30-50# KB/DB
Idea Weight For Women: Single 12-25# KB/DB

Score: Total Reps Of Swings And Squats Combined
Goal: 150+

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SHIFT from 1/31/2020

40 Press
40 Unweighted Alternating Step Ups
30 Press
30 Unweighted Alternating Step Ups
20 Press
20 Unweighted Alternating Step Ups
10 Press
10 Unweighted Alternating Step Ups

Idea Weight For Men: Single 35-55# KB/DB -Or- Pair Of Lighter Dumbbells
Idea Weight For Women: Single 12-25# KB/DB - Or - Pair Of Lighter Dumbbells

Step Up Suggestions:
Men: 18-24"
Women: 15-20"

Score: Total Time
Goal: Under 14 Min

Click here to view

SHIFT from 5/16/2019

4 Rounds
10 DB/KB Press
20 DB/KB Swings
10 DB/KB Press

Rest 1 Min Between Rounds

Idea Weight For Men: 30-40# DB/KB
Idea Weight For Women: 12-25# DB/KB

Can Use 2 Lighter DBs For The Press

Score: Total Time To Complete
Goal: Under 15 Min

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SHIFT from 8/26/2019

10 Rounds

7 Hang Power Clean And Press
5 Burpees

Idea Weight For Men: Single 35-55# KB/DB - OR - Pair Of Lighter Dumbbells.
Idea Weight For Women: Single Single 12-30# KB/DB - OR - Pair Of Lighter Dumbbells

Score: Total Time
Goal: Under 16 Min

Click here to view

bACK TO PROGRAMMING | BACK TO MOVEMENT LIBRARY | BACK TO TOP

SP Workout from 08/21/2019

14 Min EMOM
(Every Minute On The Minute For 14 Min)

Min 1: 10 Medicine Ball Cleans + Max Reps Weighted Sit Ups
Min 2: 20 Mountain Climbers+ Max Box Jumps

RX Men: 20#Ish Ball - 22-24" Box
RX Women: 13-15#Ish Ball - 18-20" Box

No RX+ - Just Crush It

Score: Total Reps Weighted Sit Ups + Box Jumps

Goal: 150+

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SP Workout from 08/26/2019

7 Min AMRAP
(As Many Rounds And Reps As Possible In 7 Min)

7 Hang Power Clean And Jerks
7 Lateral Over Bar Burpees

Rest 3 Min

5 Min AMRAP
(As Many Rounds And Reps As Possible In 5 Min)

5 Hang Power Clean And Jerks
5 Lateral Over Bar Burpees

Rest 2 Min

3 Min AMRAP
(As Many Rounds And Reps As Possible In 3 Min)

3 Hang Power Clean And Jerks
3 Lateral Over Bar Burpees

RX Men: 75-95#
RX Women: 55-65#

RX+ Men: 115# +
RX + Women: 75# +

Score: Total REPS At The End Of All 3 AMRAPS
Goal: 150+ Reps Or More! Can You Get Over 200??

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Street Parking Workout from 04/19/19

Part 1
6 Min AMRAP
3 Power Cleans
3 Front Squats
6 Bar Facing Hop Overs

Rest 3 Min Before Part 2

RX Men: 95-115#
RX Women: 65-75#

Score For Part 1: Total Completed Rounds + Any Additional Reps
Goal: 9 Rounds +

Part 2
Your score from part 1, for time! 

So If You Got 10 Rounds + 12 Reps On Part 1 - On Part 2 You Will Do 10 Rounds And 12 Reps As Fast As You Possibly Can.  Your Time Is Your Score For This Part.

Use Same Weight As You Did For Part 1.

Score: Time To Complete
Goal: Under 6 Min.

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Street Parking Workout from 05/28/19

AMRAP 12 Min
(As Many Rounds And Reps As Possible In 12 Min)
2 Dumbbell Snatch (Alternating)
20 Mountain Climbers
4 Dumbbell Snatch
20 Mountain Climbers
6 Dumbbell Snatch
20 Mountain Climbers
8 Dumbbell Snatch
20 Mountain Climbers
...

Keep Adding 2 Dumbbell Snatch For As Far As You Can Get - As Many Total Reps As Possible In 12 Min.

RX Men: 40# DB
RX Women: 25# DB

RX+ Men: 50# DB
RX+ Women: 35# DB

Score: Total Reps Of Dumbbell Snatch Only

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Street Parking Workout from  04/01/2019

Every Minute For 15 Min
15 Double Unders
5 Thrusters

RX Men: 75#
RX Women: 55#

RX + Men: 20 Double Unders/95# And Go Up To 7 Thrusters
RX + Women: 20 Double Unders/65# And Go Up To 7 Thrusters

Goal: Get All 15 Rounds - BARELY.  We Would Rather See You Miss One Than Get All 15 Easily.

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Street Parking Workout from  04/04/2019

5 Times You Will Complete:
3 Min AMRAP
(As Many Rounds And Reps As Possible In 3 Min)
4 Power Cleans
8 Lateral Burpees Over The Bar

Rest 1 Minute Between AMRAPS

RX Men: 95#-115#
RX Women: 65#-75#

RX + Men: 135#+
RX + Women: 95# +

(The Range For RX Is Encouraging You To Go A Bit Heavier Than You Normally Do - WITH GOOD MOVEMENT Of Course!)

Score: Number Of FULLY COMPLETED Rounds From All 5 AMRAPS Plus Any Additional Reps From Each AMRAP Added Together
Goal: 15 Rounds +

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Street Parking Workout from  07/08/2019

For Time
5 Box Jumps
10 Squat Cleans
Rest 30 Seconds
10 Box Jumps
10 Squat Cleans
Rest 30 Seconds
15 Box Jumps
10 Squat Cleans
Rest 30 Seconds
20 Box Jumps
10 Squat Cleans
Rest 30 Seconds
25 Box Jumps
10 Squat Cleans

RX Men: 95# / 24"Ish Box
RX Women: 65# / 20"Ish Box

RX + Men: 115# +
RX + Women: 75# +

Score: Total Time Including Rest

Goal: FAST And If Possible UNBROKEN Rounds.

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Street Parking Workout from  07/19/2019

4 Rounds
Each Round Is A 3 Min AMRAP
(As Many Rounds And Reps As Possible In 3 Min)
16 Box Jumps
8 Power Cleans

Rest 1 Min Between Rounds

Box Height: Roughly 18-20" For Women And 22-24" For Men

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs+
RX + Women: 35# DBs+

Score: Total Number Of Completed Rounds + Any Additional Reps From Each AMRAP Added Up.

Goal: 8 Total Rounds +

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Street Parking Workout from  11/07/2019

4 Rounds
Each Round Is A 3 Min AMRAP: (As Many Rounds And Reps As Possible In 3 Min)

8 Box Jumps
6 DB Push Press
4 DB Step Up Overs
Rest 1 Min Between Each 3 Min AMRAP

RX Men: 40# DBs / 22-24" Box
RX Women: 25# DBs / 18-20" Box

RX + Men: 50 # DBs
RX+ Women: 35# DBs

Score: TOTAL Rep Count From ALL 4 AMRAPS - So If You Do A Total Of 8 Complete Rounds Combined Plus An Additional 20 Random Reps (That Weren't Full Rounds) Add 8 X 18 (8 Rounds Of 18 Reps Each) = 144 + The 20 Random Reps = 164
Goal: 200 Reps +

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Street Parking Workout from  06/07/2019

5 Rounds

Each Round Is A 3 Min AMRAP
(As Many Rounds And Reps As Possible In 3 Min)

9 Deadlifts
6 Hang Power Cleans
3 Shoulder To Overhead
Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+
RX+ Women: 75#+

Score: Lowest 3 Min AMRAP Score ONLY!  In That Round It Is - Total Number Of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

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Street Parking Workout from  12/19/2018

15 Min AMRAP
(As Many Rounds And Reps As Possible In 15 Min)

15 Box Jumps
10 Hang Squat Cleans
5 Thrusters

RX Men: 75#
RX Women: 55#

RX + Men: 95# +
RX + Women: 65# +

Score: Total Number Of Completed Rounds + Any Additional Reps
Goal: 5 Rounds Or More

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Street Parking Workout from  04/25/2019

AMRAP X 10 Min
(As Many Rounds And Reps As Possible In 10 Min)

10 DB Shoulder To Overhead
7 DB Facing Burpees

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

Score: Total Completed Rounds + Any Additional Reps
Goal: 7 Rounds

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