TUESDAY 12/07/2021
PROGRAM A
WARM UP
WORKOUT
4 Rounds
3 Wall Walk
30 Dumbbell Squat
3 Wall Walk
Rest 1 Minute Between Rounds
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs / 4 Wall Walks
Women: 35# DBs / 4 Wall Walks
Score: Fastest Round
Score: Slowest Round
Goal: 2:20 - 4:00
COACHES NOTES
Choose a weight on the squats that you can complete in 1-2 sets for all four rounds. We are scoring both the fastest and slowest rounds today. This means that we want you to push the pace. Expect that the round times will fall off as you get deeper in the workout. Keep in mind that all the rounds should be less than 4 minutes. Choose a variation on the wall walks that you can complete the 3 reps in a minute or less on both sides of the squats.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
4 Rounds
3 Wall Walk
21 Barbell Back Squat
3 Wall Walk
Rest 1 Minute Between Rounds
Suggested Weight
Men: 95-115#
Women: 65-75#
Extra Challenge
Men: 135-155# / 4 Wall Walks
Women: 85-105# / 4 Wall Walks
Score: Fastest Round
Score: Slowest Round
Goal: 2:20 - 4:00
COACHES NOTES
Choose a weight on the squats that you can complete in 1-2 sets for all four rounds. We are scoring both the fastest and slowest rounds today. This means that we want you to push the pace. Expect that the round times will fall off as you get deeper in the workout. Keep in mind that all the rounds should be less than 4 minutes. Choose a variation on the wall walks that you can complete the 3 reps in a minute or less on both sides of the squats.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
4 Rounds
3 Wall Walk
30 Sandbag Back Squat
3 Wall Walk
Rest 1 Minute Between Rounds
Suggested Weight
Men: 50-70#
Women: 25-45#
Extra Challenge
Men: 4 Wall Walks Each Time
Women: 4 Wall Walks Each Time
Score: Fastest Round
Score: Slowest Round
Goal: 2:20 - 4:00
COACHES NOTES
Choose a weight on the squats that you can complete in 1-2 sets for all four rounds. We are scoring both the fastest and slowest rounds today. This means that we want you to push the pace. Expect that the round times will fall off as you get deeper in the workout. Keep in mind that all the rounds should be less than 4 minutes. Choose a variation on the wall walks that you can complete the 3 reps in a minute or less on both sides of the squats.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Wall Walks
If you are uncomfortable performing this movement or are working on managing the pressure in your core, you can try fewer reps or less range of motion. You can also customize with Pike Walk Outs or Pike Shoulder Taps. If you feel like you want to customize further you can use Inchworms, Bear Crawls, or Seated Shoulder Press. Please visit the Mama Modifications Movement Library for more options and demonstrations.
DB/Back/Front/Goblet/Air Squat
If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Inchworm
If you’re trying to manage the pressure on your core and 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. If you feel like you need or want to customize further but still want to practice, you can always modify with with fewer reps, lowering the knees to the ground or to Bear Pose. Some other options for customizing are Elevated Push Up Plus Taps, Floor press, or Front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.