THURSDAY 01/02/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best as a finisher): SOGO
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | COUCH STRETCH
POST: COOL DOWN FLOW | LOWER BACK RELEASE
PROGRAM A
So - it is important that we set the tone during the first few days of the year and we DO have a signature Street Parking New Year's workout that is coming up next week. THIS is also a workout that has gone down in history as an all time favorite of SP. It was originally posted in Dec of 2017 - and we thought it only right to kick of Day 2 of 2020 with a little test that we can RE-TEST in a few months. Make sure to log your score so you can track improvement this year!
If you have been a member for a long time now - this workout was originally posted on 12/20/2017!
WARM UP
Full Body Simple Warm Up
Squat Warm Up
WORKOUT
100 Dumbbell Thrusters
Every minute you perform burpees.
When the clock hits 1:00 - you do 1 burpee.
When the clock hits 2:00 - you do 2 burpees.
3:00? - Yep - 3 burpees.
Keep adding until you complete all 100 Thrusters
RX Men: 40# Dumbbells
RX Women: 25# Dumbbells
RX + Men: 50# + Dumbbells
RX + Women: 35# + Dumbbells
If this is your first or second day after not working out for a month: Cut to 80 Reps as the goal
If this is your first or second day after not working out for 6 months: cut to 60 Reps as the goal
If this is your first or second day after not working out for a year or more: cut to 40 Reps as the goal OR check out the SHIFT workout
Score: Total time when you hit Rep 100 for the Thrusters (or whatever number you are trying to hit)
Goal: Finish before you can no longer keep up because you are doing too many burpees. Ha ha. If you get to that point - consider yourself time capped.
Ok so....first of all....Blame Julian.
Secondly - choose your weight WISELY! We want everyone to finish if possible! Pick a weight that you for sure think you can get at least 15+ reps in the first minute or you will definitely be in trouble! You can even go down to a single dumbbell thruster if necessary.
NO BURPEES TO START. YOU DO YOUR FIRST BURPEE AT 1:00 IN!
For the thrusters you will have the dumbbells on the front rack position - on the shoulders with the elbows high! You will reach the butt back and down - keep the chest up - drive the knees out and keep the heels down! Get your hips lower than the knees at the bottom and then as you stand pick up speed so you can almost jump the dumbbells off of your body and follow through with a press. Finish with the dumbbells locked out over head with rib cage down, elbows locked, and biceps by the ears!
For the burpees - you guys know the deal - chest and thighs on the ground at the bottom - step or jump in - jump off the ground and hands overhead! You may also sub knee push up, no push up, or elevated burpees if necessary!
PROGRAM B
So - it is important that we set the tone during the first few days of the year and we DO have a signature Street Parking New Year's workout that is coming up next week. THIS is also a workout that has gone down in history as an all time favorite of SP. It was originally posted in Dec of 2017 - and we thought it only right to kick of Day 2 of 2020 with a little test that we can RE-TEST in a few months. Make sure to log your score so you can track improvement this year!
If you have been a member for a long time now - this workout was originally posted on 12/20/2017!
WARM UP
Full Body Simple Warm Up
Squat Warm Up
WORKOUT
100 Thrusters
Every minute you perform Burpees.
When the clock hits 1:00 - you do 1 Burpee.
When the clock hits 2:00 - you do 2 Burpees.
3:00? - Yep - 3 Burpees.
Keep adding until you complete all 100 Thrusters
RX Men: 75#
RX Women: 55#
RX Plus Men: 95# +
RX Plus Women: 65# +
If this is your first or second day after not working out for a month: Cut to 80 Reps as the goal
If this is your first or second day after not working out for 6 months: cut to 60 Reps as the goal
If this is your first or second day after not working out for a year or more: cut to 40 Reps as the goal OR check out the SHIFT workout
Score: Total time when you hit Rep 100 for the Thrusters (or whatever number you are trying to hit)
Goal: Finish before you can no longer keep up because you are doing too many burpees. Ha ha. If you get to that point - consider yourself time capped.
Ok so....first of all....Blame Julian.
Secondly - choose your weight WISELY! We want everyone to finish if possible! Pick a weight that you for sure think you can get at least 15-20 reps in the first minute or you will definitely be in trouble!
You do not have to perform ANY burpees until the clock hits 1:00!!
For the thrusters you will have the bar on the front rack position - on the shoulders with the elbows high! You will reach the butt back and down - keep the chest up - drive the knees out and keep the heels down! Get your hips lower than the knees at the bottom and then as you stand pick up speed so you can almost jump the bar off of your body and follow through with a press. Finish with the bar locked out over head with rib cage down and elbows locked!!
For the burpees - you guys know the deal - chest and thighs on the ground at the bottom - step or jump in - jump off the ground and hands overhead! You may choose to swap out knee push up - no push up - or even elevated burpees if necessary!
PROGRAM C
So - it is important that we set the tone during the first few days of the year and we DO have a signature Street Parking New Year's workout that is coming up next week. THIS is also a workout that has gone down in history as an all time favorite of SP. It was originally posted in Dec of 2017 - and we thought it only right to kick of Day 2 of 2020 with a little test that we can RE-TEST in a few months. Make sure to log your score so you can track improvement this year!
If you have been a member for a long time now - this workout was originally posted on 12/20/2017!
WARM UP
Full Body Simple Warm Up
Squat Warm Up
WORKOUT
100 Thrusters
Every minute you perform Burpees.
When the clock hits 1:00 - you do 1 Burpee.
When the clock hits 2:00 - you do 2 Burpees.
3:00? - Yep - 3 Burpees.
Keep adding until you complete all 100 Thrusters
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
If this is your first or second day after not working out for a month: Cut to 80 Reps as the goal
If this is your first or second day after not working out for 6 months: cut to 60 Reps as the goal
If this is your first or second day after not working out for a year or more: cut to 40 Reps as the goal OR check out the SHIFT workout
Score: Total time when you hit Rep 100 for the Thrusters (or whatever number you are trying to hit)
Goal: Finish before you can no longer keep up because you are doing too many burpees. Ha ha. If you get to that point - consider yourself time capped.
Ok so....first of all....Blame Julian.
Secondly - choose your weight WISELY! We want everyone to finish if possible! Pick a weight that you for sure think you can get at least 15-20 reps in the first minute or you will definitely be in trouble!
If your bag is heavy for you - definitely lower the reps a bit!
You do not have to perform ANY burpees until the clock hits 1:00!!
For the thrusters you will have the sandbag on the front rack position - on the shoulders with the elbows high! You will reach the butt back and down - keep the chest up - drive the knees out and keep the heels down! Get your hips lower than the knees at the bottom and then as you stand pick up speed so you can almost jump the sandbag off of your body and follow through with a press. Finish with the sandbag locked out over head with rib cage down and elbows locked!!
No side to side thrusters for this one! All should be from the front!
For the burpees - you guys know the deal - chest and thighs on the ground at the bottom - step or jump in - jump off the ground and hands overhead! You may choose to sub out knee push up - no push up - or even elevated burpees if necessary!
THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability sub: Dumbbells instead of the barbell, Less weight, Box/Target/Supported Sqaut + Press, or Air Squats
BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull