TUESDAY 01/11/2022
PROGRAM A
WARM UP
WORKOUT
20 Minute AMRAP
(As Many Rounds and Reps as Possible in 20 Minutes)
3 Devil Press
6 Toes to Bar
9 Push Up
12 Box Jumps
** If doing v-up/alternating v-up in place of toes to bar do 10 reps.
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge:
Men: Increase Reps to 4-8-10-12
Women: Increase Reps to 4-8-10-12
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8-12 Rounds
Coaches Notes
To hit the goal today, you'll need to complete a round every 1:40-2:30. With 4 movements and all the getting down on the ground or up on the bar, the transitions will eat up a lot of time too. So, keep that in mind and try to set yourself up so that you can smoothly go from one movement into the next.
Choose a variation on each of these movements that you think you can go unbroken the whole way. Maybe in the back half of the workout you take a quick break on the toes to bar and/or push ups but it should be just long enough to shake out the arms or reset the grip.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
20 Minute AMRAP
(As Many Rounds and Reps as Possible in 20 Minutes)
3 Sandbag Burpee
6 Toes to Bar
9 Push Up
12 Box Jumps
** If doing v-up/alternating v-up in place of toes to bar do 10 reps.
Suggestions
Men: 50-70# Sandbag
Women: 25-45# Sandbag
Extra Challenge:
Men: Increase Reps to 4-8-10-12
Women: Increase Reps to 4-8-10-12
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8-12 Rounds
Coaches Notes
To hit the goal today, you'll need to complete a round every 1:40-2:30. With 4 movements and all the getting down on the ground or up on the bar, the transitions will eat up a lot of time too. So, keep that in mind and try to set yourself up so that you can smoothly go from one movement into the next.
Choose a variation on each of these movements that you think you can go unbroken the whole way. Maybe in the back half of the workout you take a quick break on the toes to bar and/or push ups but it should be just long enough to shake out the arms or reset the grip.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Devil Press
If you feel a lot of pressure on your abdominal wall or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!
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.
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.
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.
Sit 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, banded or foot assisted. 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.
Burpee
If you’re trying to manage the pressure on your core or 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 the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.