WEDNESDAY 12/15/2021
PROGRAM A
WARM UP
WORKOUT
10 Rounds
5 Burpee Pull Up
10 Dumbbell Power Clean
20 Air Squats
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge:
Men: 50# DBs / Increase Reps to 8/12/24
Women: 35# DBs /Increase Reps to 8/12/24
Score: Total Time
Goal: 16-20 Minutes
COACHES NOTES
To hit the goal for this workout, we want to keep the rounds between 1:40 and 2:00. Choose a variation on the burpee pull ups that you can maintain a fluid pace for all 5 reps each round. They should take around 30 seconds. Focus on a good set up for every rep on the power cleans. No need to rush these reps, you've got 10 rounds so pay attention to the quality of your movement. Go with a weight that you can complete 10 reps in 1-2 sets the whole way. Dig in on the air squats. Try not to break them up more than once. Better yet, take an extra pause at the top between reps rather than a really long break.
If you are going with the burpee + inverted row customization option, go with 5 burpees THEN 5 inverted rows.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
10 Rounds
5 Burpee Pull Up
10 Barbell Power Clean
20 Air Squats
Suggested Weight
Men: 75-95#
Women: 55-65#
Extra Challenge:
Men: 115-135# / Increase Reps to 8/12/24
Women: 75-85# / Increase Reps to 8/12/24
Score: Total Time
Goal: 16-20 Minutes
COACHES NOTES
To hit the goal for this workout, we want to keep the rounds between 1:40 and 2:00. Choose a variation on the burpee pull ups that you can maintain a fluid pace for all 5 reps each round. They should take around 30 seconds. Focus on a good set up for every rep on the power cleans. No need to rush these reps, you've got 10 rounds so pay attention to the quality of your movement. Go with a weight that you can complete 10 reps in 1-2 sets the whole way. Dig in on the air squats. Try not to break them up more than once. Better yet, take an extra pause at the top between reps rather than a really long break.
If you are going with the burpee + inverted row customization option, go with 5 burpees THEN 5 inverted rows.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
10 Rounds
5 Burpee Pull Up
10 Sandbag Power Clean
-OR- 5-7 Heavy Sandbag Over Shoulder
20 Air Squats
***If you have a heavy sandbag or d-ball do the over the shoulder option!
Suggested Weight
Men: 50-70# Sandbag
Women: 25-45# Sandbag
Extra Challenge:
Men/Women: Increase Reps to 8/12/24
Score: Total Time
Goal: 16-20 Minutes
COACHES NOTES
To hit the goal for this workout, we want to keep the rounds between 1:40 and 2:00. Choose a variation on the burpee pull ups that you can maintain a fluid pace for all 5 reps each round. They should take around 30 seconds. Focus on a good set up for every rep on the power cleans. No need to rush these reps, you've got 10 rounds so pay attention to the quality of your movement. If you are working with a heavier bag, go with the reduced rep-over the shoulder option. Dig in on the air squats. Try not to break them up more than once. Better yet, take an extra pause at the top between reps rather than a really long break.
If you are going with the burpee + inverted row customization option, go with 5 burpees THEN 5 inverted rows.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Burpee
If you’re trying to manage the pressure on your core or 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 throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Pull Ups
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 try fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Power Clean
Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we reccomend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.
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.