PROGRAM A

WARM UP

WORKOUT

AMRAP 12 Minutes
(As Many Rounds and Reps as Possible in 12 Minutes)

30 Double Unders/Hop Overs
16 Push Up + Taps
30 Double Unders/Hop Overs
16 Alternating Dumbbell Shoulder Press

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs / Increase Push Up + Taps to 24 Reps
Women: 35# DBs / Increase Push Up + Taps to 24 Reps

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-6 Rounds

Coaches Notes
Holy shoulders! It may be worth going with hop overs today just to give your shoulders a quick break. If you do decide on double unders, try to keep your shoulders as relaxed as possible and concentrate on rotating the rope using solely the motion of your wrists! Break the push up + taps into 3-4 sets from the start since it's easy to transition in and out of that position. Choose a weight for the presses that you COULD do unbroken when fresh, but definitely break those up into 2-3 sets from the beginning so that you can sustain for the entire 12 minutes.

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

PROGRAM B

WARM UP

WORKOUT

AMRAP 12 Minutes
(As Many Rounds and Reps as Possible in 12 Minutes)

30 Double Unders/Hop Overs
16 Push Up + Taps
30 Double Unders/Hop Overs
12 Shoulder Press

Suggestions
Men: 75-95#
Women: 45-55#

Extra Challenge:
Men: 115# / Increase Push Up + Taps to 24 Reps
Women: 65# / Increase Push Up + Taps to 24 Reps

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-6 Rounds

Coaches Notes
Holy shoulders! It may be worth going with hop overs today just to give your shoulders a quick break. If you do decide on double unders, try to keep your shoulders as relaxed as possible and concentrate on rotating the rope using solely the motion of your wrists! Break the push up + taps into 3-4 sets from the start since it's easy to transition in and out of that position. Choose a weight for the presses that you COULD do unbroken when fresh, but definitely break those up into 2-3 sets from the beginning so that you can sustain for the entire 12 minutes.

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

PROGRAM C

WARM UP

WORKOUT

AMRAP 12 Minutes
(As Many Rounds and Reps as Possible in 12 Minutes)

30 Double Unders/Hop Overs
16 Push Up + Taps
30 Double Unders/Hop Overs
12 Seated Sandbag Shoulder Press

Suggestions
Men: 50-70#
Women: 25-45#

Extra Challenge:
Men/Women: Increase Push Up + Taps to 24 Reps and Seated Shoulder Press to 16

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-6 Rounds

Coaches Notes
Holy shoulders! It may be worth going with hop overs today just to give your shoulders a quick break. If you do decide on double unders, try to keep your shoulders as relaxed as possible and concentrate on rotating the rope using solely the motion of your wrists! Break the push up + taps into 3-4 sets from the start since it's easy to transition in and out of that position. Choose a weight for the presses that you COULD do unbroken when fresh, but definitely break those up into 2-3 sets from the beginning so that you can sustain for the entire 12 minutes.

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

In Teams of 2 Complete:

Part 1:

10 Rounds (5 Rounds Each)

30 Double Unders/Hop Overs
16 Push Up + Taps

Complete 5 Rounds Each in a you go - I go fashion

NO REST BETWEEN PART 1 AND PART 2

Part 2:

10 Rounds (5 Rounds Each)

30 Double Unders/Hop Overs
16 Alternating Dumbbell Shoulder Press

Complete 5 Rounds Each in a you go - I go fashion

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs / Increase Push Up + Taps to 24 Reps
Women: 35# DBs / Increase Push Up + Taps to 24 Reps

Score: Total Time
Goal: 22-30 Minutes

Coaches Notes
So for this one, Partner 1 will start off and complete 30 DUs/Hop Overs then 16 Push Up + Taps while Partner 2 rests. When Partner 1 has completed an entire round, he/she will rest while Partner 2 completes an entire round (30+16). That's 2 rounds out of 10. Continue going back and forth. Once Partner 2 completes their 5th round, transition into Part 2, which works the same way wbut with 16 alternating presses. You guys are done when the 10th round of 30 DUs/Hop Overs and 16 presses are done.

Since your shoulders get a break while your partner works, choose a push up + taps variation / pace that will challenge you. You don't want your partner waiting around too long so be sure you can get those 16 reps one in under a minute. Same idea goes for the shoulder press. You should be able to do the 16 reps unbroken - but consider breaking once from the beginning just for the sake of keeping your shoulders from dying!

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.

Push Up/Push Up Taps

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 always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Shoulder Press

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 throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.