TUESDAY 01/04/2022
PROGRAM A
WARM UP
WORKOUT
7 Rounds
7 Toes to Bar
7 Dumbbell Squat
14 Box Jumps
**V-Up Option: 11 V-Ups Each Time
Suggestions
Men: 40-50# DBs
Women: 25-30# DBs
Extra Challenge:
Men: 50# DBs / Increase Toes to Bar and Dumbbell Squats to 9 Reps Each Time
Women: 35# DBs / Increase Toes to Bar and Dumbbell Squats to 9 Reps Each Time
Score: Total Time
Goal: 11-16 Minutes
Coaches Notes
We are shooting for roughly 1:30-2:15 per round today. Choose a variation of the toes to bar (or V-Up) that you can complete in 1-2 sets the whole time. Break them up early to avoid going to failure later. Unless you feel like you can go unbroken on the toes to bar for all 7 rounds, probably a good idea to break them up before you think you need to.
Choose a weight on the squats that you can go unbroken the whole way. It's only 7 reps per round and 49 all day, so this may be an opportunity to go a bit heavier than usual.
For the box jumps, try to find a consistent pace. It shouldn't be super comfortable but also shouldn't be a lot of stopping and starting. If you do need to rest, try resting on top of the box. That will help you keep things moving.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
7 Rounds
7 Toes to Bar
7 Front Squat
14 Box Jumps
**V-Up Option: 11 V-Ups Each Time
Suggestions
Men: 95-115#
Women: 65-75#
Extra Challenge:
Men: 135# / Increase Toes to Bar to 9 Reps Each Time
Women: 85# / Increase Toes to Bar to 9 Reps Each Time
**No increase reps on squats for the Extra Challenge for this version.
Score: Total Time
Goal: 11-16 Minutes
Coaches Notes
We are shooting for roughly 1:30-2:15 per round today. Choose a variation of the toes to bar (or V-Up) that you can complete in 1-2 sets the whole time. Break them up early to avoid going to failure later. Unless you feel like you can go unbroken on the toes to bar for all 7 rounds, probably a good idea to break them up before you think you need to.
Choose a weight on the squats that you can go unbroken the whole way. It's only 7 reps per round and 49 all day, so this may be an opportunity to go a bit heavier than usual.
For the box jumps, try to find a consistent pace. It shouldn't be super comfortable but also shouldn't be a lot of stopping and starting. If you do need to rest, try resting on top of the box. That will help you keep things moving.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
7 Rounds
7 Toes to Bar
7 Sandbag Front Squat
14 Box Jumps
**V-Up or Supine Sandbag Toe Touch Option: 11 V-Ups Each Time
Suggestions
Men: 50-70#
Women: 25-45#
Extra Challenge:
Men: Increase Toes to Bar and Dumbbell Squats to 9 Reps Each Time
Women: Increase Toes to Bar and Dumbbell Squats to 9 Reps Each Time
Score: Total Time
Goal: 11-16 Minutes
Coaches Notes
We are shooting for roughly 1:30-2:15 per round today. Choose a variation of the toes to bar (or V-Up) that you can complete in 1-2 sets the whole time. Break them up early to avoid going to failure later. Unless you feel like you can go unbroken on the toes to bar for all 7 rounds, probably a good idea to break them up before you think you need to.
The squat should be pretty doable to go unbroken the whole way. Make sure you are standing up all the way between each rep and keeping the elbows high the whole time.
For the box jumps, try to find a consistent pace. It shouldn't be super comfortable but also shouldn't be a lot of stopping and starting. If you do need to rest, try resting on top of the box. That will help you keep things moving.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
Weighted Crunch/Sit Up
Functional Progressions (1-4) would be great here! Visit the Members Only Warm Up videos for demos. We especially love the Banded Crossover version of Functional Progression 1! You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press, Dumbbell Windmill, Banded Woodchop. Visit the Mama Modifications Movement Library for Demos!
Box Jump
If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. 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.