FRIDAY 01/14/2022
PROGRAM A
WARM UP
WORKOUT
5 Rounds
8 Burpee Pull Up
20 Wall Ball
**Make sure to check Customizations Button for Burpee Pull Up Options
Suggestions
Men: 18-20# Ball
Women: 13-15# Ball
Extra Challenge:
Men/Women: Increase reps to 10/30
Score: Total Time
Goal: 12-17 Minutes
Coaches Notes
We are shooting for about 2:30-3:30 per round today. Both of these movements are hard to do "fast". It comes down to how you break them up and how smoothly you transition from one movement to the next. 8 burpee pull ups should take about a minute. Go with a variation that you can maintain a smooth pace with these and get through all 8 reps without much stop and start.
For the wall balls, choose a weight (if possible) and a target height that you can complete 20 reps in 1-2 sets each time. If you think you can go unbroken with minimal rest between movements, consider going with the extra challenge today.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
This option is for those without a med-ball or high ceilings today!
5 Rounds
8 Burpee Pull Up
20 Empty Barbell Thruster
**This version could also be done with a single dumbbell, or shoulder to shoulder sandbag thrusters. If doing sandbag lower reps to 16.
**Make sure to check Customizations Button for Burpee Pull Up Options
Suggestions
Men: 45# Bar / 40-50# Dumbbell / 50-70# Sandbag
Women: 35-45# Bar / 25-35# Dumbbell / 25-45# Sandbag
Extra Challenge:
Men/Women: Increase reps to 10/30
Score: Total Time
Goal: 12-17 Minutes
Coaches Notes
We are shooting for about 2:30-3:30 per round today.
8 burpee pull ups should take about a minute. Go with a variation that you can maintain a smooth pace with these and get through all 8 reps without much stop and start.
This version has empty barbell thrusters which can be performed faster than wall balls but you are holding on to that bar the entire time so they can be more taxing. Even if you can go unbroken in the first round, consider breaking them into 2 sets so you can sustain for the whole workout. If you think you can go unbroken for all 5 rounds, consider going with the extra challenge.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
Glory Days Option!
5 Rounds
4 Burpee Muscle Up
20 Wall Ball
Suggestions
Men: 18-20# Ball
Women: 13-15# Ball
Extra Challenge:
Men/Women: Increase reps to 6/30
Score: Total Time
Goal: 12-17 Minutes
Coaches Notes
We are shooting for about 2:30-3:30 per round today. Both of these movements are hard to do "fast". It comes down to how you break them up and how smoothly you transition from one movement to the next.
4 burpee muscle ups should take a minute or less. You may need to take a few seconds between reps to regroup. Better to go with that slower pace and successfully complete each rep than to not rest enough and start failing reps. So, be patient!
For the wall balls, choose a weight (if possible) and a target height that you can complete 20 reps in 1-2 sets each time. If you think you can go unbroken with minimal rest between movements, consider going with the extra challenge today.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
Pull Ups
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 fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Thruster/Wallball
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 or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict 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.