PROGRAM A

WARM UP

WORKOUT

7 Rounds

30 Hop Overs
7 Devil Deadlift
7 Dumbbell Thrusters

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes
A devil deadlift is a burpee with hands on the dumbbells into a deadlift. So, as you are standing up out of the burpee, you are performing a deadlift with the dumbbells.

We want to be moving pretty fast today. Each round should take around 1:30-2:10. Choose a weight that you can go unbroken the whole way. Pick your feet up on the hop overs. Even though 30 of them should go pretty quick and not be much more than a speed bump, your legs will be fatigued from the other movements. So, stay focused and jump higher than you think you need to!

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

PROGRAM B

WARM UP

WORKOUT

Program B has a slightly different format today!

7 Rounds

30 Hop Overs
7 Burpee
7 Barbell Deadlift
7 Barbell Thruster

Suggestions
Men: 75#
Women: 55#

Extra Challenge
Men: 95#
Women: 65#

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes
Even though there are technically more movements in this version, you should still be moving through them pretty quick. The goal time is the same.

Each round should take around 1:30-2:10. Choose a weight that you can go unbroken the whole way. Pick your feet up on the hop overs. Even though 30 of them should go pretty quick and not be much more than a speed bump, your legs will be fatigued from the other movements. So, stay focused and jump higher than you think you need to!

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

PROGRAM C

WARM UP

WORKOUT

7 Rounds

30 Hop Overs
7 Sandbag Burpee Deadlift
7 Sandbag Thrusters

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

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes
We want to be moving pretty fast today. Each round should take around 1:30-2:10. Ideally the burpee deadlifts and thrusters are performed unbroken. If you are working with a heavier bag and feel like you would have to break up the reps, consider going with 5 of each.

Pick your feet up on the hop overs. Even though 30 of them should go pretty quick and not be much more than a speed bump, your legs will be fatigued from the other movements. So, stay focused and jump higher than you think you need to!

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

KB/DB Deadlift

If getting into or holding the set up position is uncomfortable or causes too much added strain on your abdominal wall, feel free to shorten the range of motion by elevating your DB or KBs off the ground, using a Sumo Stance, or customizing with a Good Morning or Romanian Deadlift. If you're trying to manage the pressure on your pelvic floor, try adjusting your breath, posture, and tension strategies throughout the movement. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Thruster/Wall Ball

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.

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.

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.

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.

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!