FRIDAY 12/17/2021
PROGRAM A
WARM UP
WORKOUT
4 Rounds
8 Dumbbell Atlas Lunge
24 Wall Ball
8 Dumbbell Atlas Lunge
Rest 1 Minute Between Rounds
**Goal for this is for everything to be "UNBROKEN"
Suggested Weight
Men: 40# DBs / 18-20# Ball
Women: 25# DBs / 13-15# Ball
Extra Challenge
Men: 50# DBs / Increase Wall Ball Reps to 30
Women: 35# DBs / Increase Wall Ball Reps to 30
Score: Fastest Round
Score: Slowest Round
Score: Total Rounds UNBROKEN (Out of 4)
Goal: 2:30 - 4:00
COACHES NOTES
Okay so the main thing here is to set yourself so that you can go unbroken on all movements. We don't want to make it so easy that you can just fly through this workout. It should be HARD to make it all the way unbroken by the 3rd and 4th round! The Atlas lunge is a big movement, so 8 reps may take longer than you think. You can rest with the weight on your shoulders for a breath or two between reps and then get back two it. 8 of the Atlas lunges are going to take :30-1:00. Rest as needed between movements. For the wall balls, focus on consistency with the movement and with how you hit your target. We want to the ball to return to your hands the same way, at the same speed and angle each time. If it gets off track, that's when the movement gets really tiring.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
4 Rounds
6 Barbell Atlas Lunge
24 Wall Ball
6 Barbell Atlas Lunge
Rest 1 Minute Between Rounds
**Goal for this is for everything to be "UNBROKEN"
Suggested Weight
Men: 75-95# / 18-20# Ball
Women: 55-65# / 13-15# Ball
Extra Challenge:
Men: 115# / Increase Wall Ball Reps to 30
Women: 75# / Increase Wall Ball Reps to 30
Score: Fastest Round
Score: Slowest Round
Score: Total Rounds UNBROKEN (Out of 4)
Goal: 2:30 - 4:00
COACHES NOTES
Okay so the main thing here is to set yourself so that you can go unbroken on all movements. We don't want to make it so easy that you can just fly through this workout. It should be HARD to make it all the way unbroken by the 3rd and 4th round! The Atlas lunge is a big movement, so 8 reps may take longer than you think. You can rest with the weight on your back rack for a breath or two between reps and then get back two it. 8 of the Atlas lunges are going to take :30-1:00. Rest as needed between movements. For the wall balls, focus on consistency with the movement and with how you hit your target. We want to the ball to return to your hands the same way, at the same speed and angle each time. If it gets off track, that's when the movement gets really tiring.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
4 Rounds
8 Sandbag Atlas Lunge
24 Wall Ball
-OR- 16 Side to Side Sandbag Thruster
8 Sandbag Atlas Lunge
Rest 1 Minute Between Rounds
**Goal for this is for everything to be "UNBROKEN"
Suggested Weight
Men: 50-70# Sandbag / 18-20# Ball
Women: 25-45# Sandbag / 13-15# Ball
Extra Challenge:
Men/Women: Increase Wall Ball Reps to 30 - or Side to Side Sandbag Thruster Reps to 20
Score: Fastest Round
Score: Slowest Round
Score: Total Rounds UNBROKEN (Out of 4)
Goal: 2:30 - 4:00
COACHES NOTES
Okay so the main thing here is to set yourself so that you can go unbroken on all movements. We don't want to make it so easy that you can just fly through this workout. It should be HARD to make it all the way unbroken by the 3rd and 4th round! The Atlas lunge is a big movement, so 8 reps may take longer than you think. You can rest with the weight on your back rack for a breath or two between reps and then get back two it. 8 of the Atlas lunges are going to take :30-1:00. Rest as needed between movements. For the wall balls, focus on consistency with the movement and with how you hit your target. We want to the ball to return to your hands the same way, at the same speed and angle each time. If it gets off track, that's when the movement gets really tiring.
If you are using a sandbag, totally fine to adjust the reps up or down based on the weight of your bag to something that you can do unbroken, but that won't be too easy!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
Thruster/Wallball
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 or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict 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.