PROGRAM A

WARM UP

WORKOUT

30 Dumbbell Hang Power Clean
30 Dumbbell Facing Burpee
30 Dumbbell Push Press
20 Dumbbell Hang Power Clean
20 Dumbbell Facing Burpee
20 Dumbbell Push Press
10 Dumbbell Hang Power Clean
10 Dumbbell Facing Burpee
10 Dumbbell Push Press

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs
Women: 35#DBs

Score: Total Time
Goal: 10-15 Minutes

Coaches Notes
You've got 60 reps of each movement all day. So, once you complete the round of 30 for each movement, you are halfway through. If that first round takes longer than 8 minutes, lower the weight or customize another way. Choose a weight that you can complete at least 8 reps at a time for both the power cleans and the push presses.

Don't get too crazy on the burpees right off the bat. Try to find a smooth pace that you can just keep going rather than a lot of stop and start. Remember to breathe throughout the movement. Choose a variation that you can move at a speed of about 10+ burpees a minute.

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

PROGRAM B

WARM UP

WORKOUT

30 Barbell Hang Power Clean
30 Bar Facing Burpee
30 Barbell Push Press
20 Barbell Hang Power Clean
20 Bar Facing Burpee
20 Barbell Push Press
10 Barbell Hang Power Clean
10 Bar Facing Burpee
10 Barbell Push Press

Suggestions
Men: 75-95#
Women: 55-65#

Extra Challenge:
Men: 115#
Women: 75#

Score: Total Time
Goal: 10-15 Minutes

Coaches Notes
You've got 60 reps of each movement all day. So, once you complete the round of 30 for each movement, you are halfway through. If that first round takes longer than 8 minutes, lower the weight or customize another way. Choose a weight that you can complete at least 8 reps at a time for both the power cleans and the push presses.

Don't get too crazy on the burpees right off the bat. Try to find a smooth pace that you can just keep going rather than a lot of stop and start. Remember to breathe throughout the movement. Choose a variation that you can move at a speed of about 10+ burpees a minute.

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

PROGRAM C

WARM UP

WORKOUT

30 Sandbag Hang Power Clean
30 Sandbag Facing Burpee
30 Sandbag Push Press
20 Sandbag Hang Power Clean
20 Sandbag Facing Burpee
20 Sandbag Push Press
10 Sandbag Hang Power Clean
10 Sandbag Facing Burpee
10 Sandbag Push Press

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

Score: Total Time
Goal: 10-15 Minutes

Coaches Notes
You've got 60 reps of each movement all day. So, once you complete the round of 30 for each movement, you are halfway through. If that first round takes longer than 8 minutes, customize the burpees or, if you are working with a heavier bag, consider adjust the reps to 25-15-5 for the sandbag movements.

Don't get too crazy on the burpees right off the bat. Try to find a smooth pace that you can just keep going rather than a lot of stop and start. Remember to breathe throughout the movement. Choose a variation that you can move at a speed of about 10+ burpees a minute.

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

Power Clean

Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.

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.

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.