SATURDAY 12/18/2021
PROGRAM A
WARM UP
WORKOUT
12 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)
30 Double Unders/DB Hop Overs
12 Dumbbell Deadlift
16 Alternating V-Up
-OR- 10 Toes to Bar
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge:
Men: 50# DBs / Increase Dubs/Hop Overs to 40
Women: 35# DBs / Increase Dubs/Hop Overs to 40
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-8 Rounds
COACHES NOTES
We're looking for you guys to find a pace from the beginning that will keep you moving steadily for the entire 12 minutes. To hit the goal, you'll need to finish one round every 1:30-2:00. If you struggle stringing together double unders, consider reducing the reps to a number you can complete in 30 seconds of less - OR - go with the hop over option (they are NOT necessarily easier, trust us!) Choose a deadlift weight that you can do in 1-2 sets. There's no need to speed through those reps. Take your time in the set up and be mindful of your positioning as you lower the dumbbells back to the floor each rep. For the alternating v-ups or toes to bar, break early and often! You should be getting those 16/10 reps done in 45 seconds or less!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
12 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)
30 Double Unders/DB Hop Overs
8 Barbell Deadlift
16 Alternating V-Up
-OR- 10 Toes to Bar
Suggested Weight
Men: 155-185#
Women: 105-135#
Extra Challenge:
Men: 205# + / Barbell Hop Overs
Women: 145# + / Barbell Hop Overs
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-8 Rounds
COACHES NOTES
We're looking for you guys to find a pace from the beginning that will keep you moving steadily for the entire 12 minutes. To hit the goal, you'll need to finish one round every 1:30-2:00. If you struggle stringing together double unders, consider reducing the reps to a number you can complete in 30 seconds of less - OR - go with the hop over option (they are NOT necessarily easier, trust us!) Choose a deadlift weight that you can do in 1-2 sets. There's no need to speed through those reps. Take your time in the set up and be mindful of your positioning as you lower the barbell back to the floor each rep. For the alternating v-ups or toes to bar, break early and often! You should be getting those 16/10 reps done in 45 seconds or less!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
12 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)
30 Double Unders/DB Hop Overs
8 Sandbag High Pull
10 Sandbag Supine Toe Touches
-OR- 10 Toes to Bar
**Could also do hop overs with your sandbag! And you can do this version with Alternating V-Ups as seen in Programs A and B!
Suggested Weight
Men: 50-70# Sandbag
Women: 25-45# Sandbag
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-8 Rounds
COACHES NOTES
We're looking for you guys to find a pace from the beginning that will keep you moving steadily for the entire 12 minutes. To hit the goal, you'll need to finish one round every 1:30-2:00. If you struggle stringing together double unders, consider reducing the reps to a number you can complete in 30 seconds of less - OR - go with the hop over option (they are NOT necessarily easier, trust us!) Make sure during the high pulls that you are using an aggressive leg and hip drive to elevate the bag up toward your collar bones. Let your arms fully lock out with the bag at your thighs/knees before hinging at the hips to lower the bag to the floor for the next rep. For the supine toe touches or toes to bar, break early and often! You should be getting those 10 reps done in 45 seconds or less!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
TEAM VERSION
WARM UP
WORKOUT
In Teams of 2 Complete:
2 Rounds
200 Double Unders/DB Hop Overs (Shared)
90 Dumbbell Deadlifts (Each)
-OR- 60 Barbell Deadlifts (Shared)
50 Alternating V-Ups (Each)
-OR- 35 Toes to Bar (Each)
For the Double Unders/Hop Overs and Deadlifts it is one person works at a time - break however you want.
For the V-Ups or Toes to Bar you may both work at the same time. Each person needs to do the full 50/35 reps.
Suggested Weight
Men: 40# DBs / 155-185# Bar
Women: 25# DBs / 105-135# Bar
Extra Challenge:
Men: 50# DBs / 205# + Bar
Women: 35# DBs / 145# + Bar
Score: Total Time
Goal: 16-22 Minutes
COACHES NOTES
Don't be afraid to push the pace a bit on the DUs/hop overs and deadlifts considering you'll be able to rest while your partner works. That doesn't mean you should get sloppy during the deadlifts! Take your time in the set up and be mindful of your positioning as you lower the weight to the floor. You guys should be moving on from the 200 jumps in 2-3 minutes so be sure to choose the option or customization that will allow for that. Whether you choose alternating v-ups or toes to bar, break early and often! You should both be getting those 50/35 reps done in 2-3 minutes.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Double/Single Unders
If you're trying to manage the pressure on your 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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.
KB/DB Deadlift
If getting into or holding the set up position is uncomfortable or causes too much added strain on your abdominal wall, feel free to shorten the range of motion by elevating your DB or KBs off the ground, using a Sumo Stance, or customizing with a Good Morning or Romanian Deadlift. If you're trying to manage the pressure on your pelvic floor, try adjusting your breath, posture, and tension strategies throughout the movement. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Alt V-Up
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 less reps, less range of motion, knees bent, just arms, or just legs. Some other options for customizing are Functional Progression 2, DB Windmills, or Banded Wood Chops. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Toes to Bar
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 less reps, less range of motion like knee raises, or lying leg lifts. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.