FRIDAY 12/31/2021
This is a VERSION of a workout we have done on the last day of the year for the past few years. The original version is BRUTAL - and this one is a little more realistic. But, will put the original version in Coaches Notes if you REALLY want to give it a go (or a re-test).
Keeping with the theme of 12 for this though - to represent the last 12 months! Happy final day of 2021!
PROGRAM A
WARM UP
WORKOUT
12 Rounds
12 Alternating Dumbbell Power Snatch
12 Alternating Farmer Step Ups
Suggested Weight
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box
Extra Challenge:
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box
Score: Total Time
Goal: 14-18 Minutes
Final workout of the year y'all! Let's put a bow on 2021 with this one. You will definitely have to keep moving to stay within the goal range today. Set yourself up with weight and movement customizations that you won't have to be breaking up a lot. We are shooting for roughly a round a minute.
For the snatches, go with a weight that you can go unbroken for at least the first 8 rounds, if not the whole way. These should take around 30 seconds. Ideally the farmer steps are also unbroken. Consider also, breaking them into 2 quick sets from the beginning to avoid lighting that fire in your legs until later on in the workout. Make sure you check out the customizations if you are unable to perform step ups today.
Original Workout:
24 Minute AMRAP
20 Alternating DB Snatch
21 Alternating DB Step Up
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
12 Rounds
8 Barbell Power Snatch
12 Alternating Farmer Step Up
**No dumbbells or KBs to step up with? You may choose to do plate hug step ups or back rack step ups
Suggested Weight
Men: 75# Barbell / 40# DBs / 20-24" Box
Women: 55# Barbell / 25# DBs / 16-20" Box
Extra Challenge:
Men: 95-115# Barbell / 40-50# DBs / 22-24" Box
Women: 65-75# Barbell / 25-35# DBs / 18-20" Box
Score: Total Time
Goal: 14-18 Minutes
Final workout of the year y'all! Let's put a bow on 2021 with this one. You will definitely have to keep moving to stay within the goal range today. Set yourself up with weight and movement customizations that you won't have to be breaking up a lot. We are shooting for roughly a round a minute.
For the snatches, go with a weight that you can go unbroken for at least the first 8 rounds, if not the whole way. These should take around 30 seconds. Ideally the farmer steps are also unbroken. Consider also, breaking them into 2 quick sets from the beginning to avoid lighting that fire in your legs until later on in the workout. Make sure you check out the customizations if you are unable to perform step ups today.
Original Workout:
24 Minute AMRAP
10 Power Snatch
21 Alternating DB Step Up
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
12 Rounds
12 Sandbag Ground to Overhead
12 Alternating Sandbag Shoulder Step Ups
Suggested Weight
Men: 50-70# Sandbag / 20-24" Box
Women: 25-45# Sandbag / 16-20" Box
Score: Total Time
Goal: 14-18 Minutes
Final workout of the year y'all! Let's put a bow on 2021 with this one. You will definitely have to keep moving to stay within the goal range today. Set yourself up with weight and movement customizations that you won't have to be breaking up a lot. We are shooting for roughly a round a minute.
For the ground to overhead, go with a weight that you can go unbroken for at least the first 8 rounds, if not the whole way. These should take around 30 seconds. Ideally the steps are also unbroken. Consider also, breaking them into 2 quick sets from the beginning to avoid lighting that fire in your legs until later on in the workout. Make sure you check out the customizations if you are unable to perform step ups today.
Original Workout:
24 Minute AMRAP
10 Sandbag Ground to Overhead
21 Alternating Sandbag Step Up
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
DB Snatch
If you're uncomfortable with the overhead position or are trying to manage the demand on your core, 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 lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Step Ups/Weighted Step Ups
This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. Please visit the Mama Modifications Movement Library for more options and demonstrations.