MONDAY 07/15/2019
This workout was originally posted on July 20, 2018! 5 Days after Molly's son - Baby Grizz - was born!
Post from that day:
This workout is dedicated to our new addition to the Street Parking Team - Maxwell Grizzly Vollmer! He was born on July 15, 2018!
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
POST: BUTTS AND GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Airplane Stretch
Post: Chest Opener, Pigeon Stretch
PROGRAM B
WARM UP
Three ways to warm up for this one if you need help!
Bodyweight Warm Up
Pull Up Warm Up
Squat Warm Up
WORKOUT
18 Min AMRAP
As Many Rounds and Reps as Possible in 18 Min
7 Burpee Pull Ups
15 Thrusters
RX Men: 75#
RX Women: 45#
RX+ Men: 95#
RX+ Women: 65#
Score: Total number of completed rounds + any additional reps
Goal: 6 Rounds or more!
NOTES:
This one is going to REALLY add up! And it's supposed to! It's to honor Molly giving birth for crying out loud!!
For the burpee pull ups you will drop down to the bottom of a push up by either stepping or jumping back. Then you will jump or step your feet in and jump up to the pull up bar and complete a pull up!
Ideally the pull up bar should be at a height that you can't reach if you are standing under it flat footed so you have to actually jump to get to it. If it is lower we recommend you grab it, hang completely and then do your pull up.
In the past we have said that you can jump and catch with a bent elbow and pull straight through - this time we want each pull up to start with a complete hang.
If you are unable to do a pull up yet- no problem! You can do a burpee into a jumping pull up each time!
No pull up bar? For this workout you will sub bar facing burpees.
For the thrusters you will clean the bar up to the shoulders. Keep the elbows in front. Feet are shoulder width apart and heels are down. Reach the butt back and down. Keep the chest and elbows up! Get the butt lower than the knees at the bottom. Drive the knees out and keep the heels down! Do not PLOP or allow the back to round at the bottom.
From the bottom of the squat position you will stand hard and fast and pop the bar off of the shoulder using the power from your legs. Move your face out of the way and press the bar STRAIGHT UP! The movement finishes with he bar locked out over head and over the middle of the body!
This should be a weight that you can do 15 in a row if you wanted to. Not to say that's a good idea. But you could if you wanted to. Scale down more if you need to!
PROGRAM A
WARM UP
Three ways to warm up for this one if you need help!
Bodyweight Warm Up
Pull Up Warm Up
Squat Warm Up
All found in Members Only on the website!
WORKOUT
18 Min AMRAP
As Many Rounds and Reps as Possible in 18 Min
7 Burpee Pull Ups
15 Thrusters
RX Men: 35-40# DBs
RX Women: 20-25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Total number of completed rounds + any additional reps
Goal: 6 Rounds or more!
NOTES:
This one is going to REALLY add up! And it's supposed to! It's to honor Molly giving birth for crying out loud!!
For the burpee pull ups you will drop down to the bottom of a push up by either stepping or jumping back. Then you will jump or step your feet in and jump up to the pull up bar and complete a pull up!
Ideally the pull up bar should be at a height that you can't reach if you are standing under it flat footed so you have to actually jump to get to it. If it is lower we recommend you grab it, hang completely and then do your pull up.
In the past we have said that you can jump and catch with a bent elbow and pull straight through - this time we want each pull up to start with a complete hang.
If you are unable to do a pull up yet- no problem! You can do a burpee into a jumping pull up each time!
No pull up bar? For this workout you will sub bar facing burpees.
For the thrusters you will clean the DBs up to the shoulders. Keep the elbows in front. Feet are shoulder width apart and heels are down. Reach the butt back and down. Keep the chest and elbows up! Get the butt lower than the knees at the bottom. Drive the knees out and keep the heels down! Do not PLOP or allow the back to round at the bottom.
From the bottom of the squat position you will stand hard and fast and pop the weight off of the shoulder using the power from your legs. The movement finishes with the DBs and biceps by the ears!
This should be a weight that you can do 15 in a row if you wanted to. Not to say that's a good idea. But you could if you wanted to. Scale down more if you need to!
BURPEE STEP UP -
Mamas, today we are honoring Coach Molly and Baby Grizz! Let's try to remember that and find a modification that allows you to honor where you are in your own motherhood transition while still staying close to the intended movement. Some good options to modify these would be: No push up burpees, Step back/forward burpee, or stepping up on to a lower height. If you are managing diastasis in pregnancy or early postpartum and notice and coning in the plank position of the burpee feel free to sub an Elevated Burpee (hands on box, step or hop feet back, modified/elevated push up, step/hop feet forward). Or you can try stepping back to a Table Top or High Bear Position without the push up. You could event do an elevated push up + air squat + step up.
DB PUSH PRESS -
Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.