WEDNESDAY 12/01/2021
Goals and flow for this one varies between versions.
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUAD FOAM ROLL DAILY TUNE UP
POST: LOWER BODY DAILY TUNE UP, LOWER BACK RELEASE
PROGRAM A
WARM UP
WORKOUT
Goals and flow for this one varies between versions.
18 Minute AMRAP (As Many Rounds and Reps as Possible in 18 Minutes)
8 Single Arm Devil Press Right
10 Alternating Single Arm Overhead Lunge Right
12 Box Jump Over
8 Single Arm Devil Press Left
10 Alternating Single Arm Overhead Lunge Left
12 Box Jump Over
Suggested Weight
Men: 40# DB / 20-24" Box
Women: 25# DB / 16-20" Box
Extra Challenge
Men: 50# DB / 24-30" Box
Women: 35# DB / 20-24" Box
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-6 Rounds
COACHES NOTES
Set yourself up for 3:00-4:30 per round today. That is a big range so there is plenty of room to challenge yourself and to choose whether you want to make the movements more challenging and go a bit slower, or go with more manageable variations that you can move through a bit faster. Make sure that you are set up properly in the devil presses with the chest up and hips back as you transition from the burpee portion to the ground to overhead. Go with a weight that you think you can do 10 lunges at a time most if not all the way. Remember to keep the belly tight and push up out of the shoulder into the dumbbell. Stay focused on those box jump overs.
Lunges for this workout are alternating - so for each set of 10 (keep the same arm up) but alternate legs for a total of 5 per side.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
Goals and flow for this one varies between versions.
18 Minute AMRAP (As Many Rounds and Reps as Possible in 18 Minutes)
8 Plate Burpee
10 Alternating Bumper Plate Overhead Lunge
12 Box Jump Over
Suggested Weight
Men: 45# Plate / 20-24" Box
Women: 25# Plate / 16-20" Box
Extra Challenge
Men: 30" Box
Women: 24" Box
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8-12 Rounds
COACHES NOTES
Set yourself up for roughly 1:30-2:20 per round today. Make sure that you are set up properly in the plate burpees with the chest up and hips back as you transition from the burpee portion to the ground to overhead. Go with a weight that you think you can do 10 lunges at a time most if not all the way. Remember to keep the belly tight and push up out of the shoulders into the plate. Stay focused on those box jump overs.
Lunges for this workout are alternating - so for each set of 10 alternate legs for a total of 5 per side.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
Goals and flow for this one varies between versions.
18 Minute AMRAP (As Many Rounds and Reps as Possible in 18 Minutes)
8 Sandbag Burpee
10 Alternating Sandbag Overhead Lunge
12 Box Jump Over
Suggested Weight
Men: 50-70# / 20-24" Box
Women: 25-45# / 16-20" Box
Extra Challenge
Men: 30" Box
Women: 24" Box
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-10 Rounds
COACHES NOTES
Set yourself up for roughly 1:50-3:00 per round today. Make sure that you are set up properly in the sandbag burpees with the chest up and hips back as you transition from the burpee portion to the ground to overhead. You can release the bag on the way down. Commit to set right back up on the back for the next rep. Ideally, the lunges are performed unbroken. For heavier bags, you may need to break them up into 2 smaller sets with a short break or even switch to front rack lunges (or a combo of overhead and front rack). Remember to keep the belly tight and push up out of the shoulders into the handles. Stay focused on those box jump overs!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Box Jump
If you’re trying to manage the pressure on your pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Lunge/Weighted Lunge
If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Devil Press
If you feel a lot of pressure on your abdominal wall or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!