PROGRAM A

WARM UP

WORKOUT

8 Rounds

2 Wall Walk
12 Dumbbell Squat

Suggested Weight
Men: 40-50# DBs
Women: 25-35# DBs

Extra Challenge:
Men/Women: 3 Wall Walks Each Round

Score: Total Time

Goal: 8-14 Minutes

Coaches Notes
This one should be fairly quick and dirty. Although it is 8 rounds and the last few are going to challenge you both mentally and physically. We are shooting for 1:00-1:45 per round. The wall walks should take no more than 45 seconds. You might go way faster than that at first but keep in mind that these are likely going to slow way down as the workout progresses. Remember that you can customize these to 4 push up + taps per wall walk, so 8 push up + taps per round.

Choose a weight on the squats that you can complete 12 reps in under a minute each time. This will be pretty doable at first but in the later rounds you may have to break them into two sets. Try not to break any more than that. If you think you will just crush the goal time, might be a good day for the extra challenge!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

WARM UP

WORKOUT

8 Rounds

2 Wall Walk
8 Barbell Front Squat

Suggested Weight
Men: 95-115#
Women: 65-75#

Extra Challenge:
Men: 135-155# / 3 Wall Walks
Women: 85-105# / 3 Wall Walks

Score: Total Time

Goal: 9-15 Minutes

Coaches Notes
This one should be fairly quick and dirty. Although it is 8 rounds and the last few are going to challenge you both mentally and physically. We are shooting for about a 1:00-1:50 per round. The wall walks should take no more than 45 seconds. You might go way faster than that at first but keep in mind that these are likely going to slow way down as the workout progresses. Remember that you can customize these to 4 push up + taps per wall walk, so 8 push up + taps per round.

Choose a weight on the squats that you can complete 8 reps in under a minute each time. That means that you can challenge yourself with the weight a bit and break them into 2 sets each time. But, try not to break any more than that. If you think you will just crush the goal time, might be a good day for the extra challenge!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

WARM UP

WORKOUT

8 Rounds

2 Wall Walk
12 Sandbag Front Squat

Suggested Weight
Men: 50-70# Sandbag
Women: 25-45# Sandbag

Extra Challenge:
Men/Women: 3 Wall Walks

Score: Total Time

Goal: 8-14 Minutes

Coaches Notes
This one should be fairly quick and dirty. Although it is 8 rounds and the last few are going to challenge you both mentally and physically. We are shooting for 1:00-1:45 per round. The wall walks should take no more than 45 seconds. You might go way faster than that at first but keep in mind that these are likely going to slow way down as the workout progresses. Remember that you can customize these to 4 push up + taps per wall walk, so 8 push up + taps per round.

The squats should take less than a minute each time. This will be pretty doable at first but in the later rounds you may have to break them into two sets. Try not to break any more than that. If you think you will just crush the goal time, might be a good day for the extra challenge!

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.