PROGRAM A

WARM UP

WORKOUT

15 Dumbbell Facing Burpee
15 Dumbbell Squat Clean
15 Burpee Pull Up
15 Dumbbell Squat Clean

Rest 3 Minutes

15 Dumbbell Squat Clean
15 Burpee Pull Up
15 Dumbbell Squat Clean
15 Dumbbell Facing Burpee

Suggestions
Men: 40# DBs
Women: 25#DBS

Extra Challenge:
Men: 50# DBs / Increase both types of burpees to 20 reps each time
Women: 35# DBS / Increase both types of burpees to 20 reps each time

Fun Glory Days Option: 8-12 Burpee Muscle Ups in place of Burpee Pull Ups

Score: Total Time Including Rest

Goal: 12-18 Minutes

Coaches Notes

Read on for limited equipment options. We do not recommend customizing with bent over rows today.

Each section of this workout should take 4:00-7:00. Choose a variation and pace on the burpees that allows you to maintain a smooth rhythm. Better to move a bit slower with a stepping version than wear yourself out with a small number of fast reps followed by really long breaks in between.

The squat cleans should take around 1:00 each time. Choose a weight that you can complete 7 or so reps at a time.

On the burpee pull ups, again focus on a smooth pace. Or, have a plan ahead of time as far as how many you will do before you take a longer break. We want a pace of roughly 6-10 burpee pulls per minute. You can go with a burpee + jumping pull up or even switch to 15 burpees then 15 inverted rows each time.

If you are limited by equipment and can't pull up to anything, just do 15 dumbbell facing burpees again for each set of burpees.

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

PROGRAM B

WARM UP

WORKOUT

15 Bar Facing Burpee
15 Barbell Squat Clean
15 Burpee Pull Up
15 Barbell Squat Clean

Rest 3 Minutes

15 Barbell Squat Clean
15 Burpee Pull Up
15 Barbell Squat Clean
15 Bar Facing Burpee

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

Extra Challenge:
Men: 115-135# / Increase both types of burpees to 20 reps each time
Women: 75-95# / Increase both types of burpees to 20 reps each time

Fun Glory Days Option: 8-12 Burpee Muscle Ups in place of Burpee Pull Ups

Score: Total Time Including Rest

Goal: 12-18 Minutes

Coaches Notes

Read on for limited equipment options. We do not recommend customizing with bent over rows today.

Each section of this workout should take 4:00-7:00. Choose a variation and pace on the burpees that allows you to maintain a smooth rhythm. Better to move a bit slower with a stepping version than wear yourself out with a small number of fast reps followed by really long breaks in between.

The squat cleans should take around 1:00 each time. Choose a weight that you can complete 7 or so reps at a time.

On the burpee pull ups, again focus on a smooth pace. Or, have a plan ahead of time as far as how many you will do before you take a longer break. We want a pace of roughly 6-10 burpee pulls per minute. You can go with a burpee + jumping pull up or even switch to 15 burpees then 15 inverted rows each time.

If you are limited by equipment and can't pull up to anything, just do 15 bar facing burpees again for each set of burpees.

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

PROGRAM C

WARM UP

WORKOUT

15 Sandbag Facing Burpee
15 Sandbag Squat Clean
15 Burpee Pull Up
15 Sandbag Squat Clean

Rest 3 Minutes

15 Sandbag Squat Clean
15 Burpee Pull Up
15 Sandbag Squat Clean
15 Sandbag Facing Burpee

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

Extra Challenge:
Men: Increase both types of burpees to 20 reps each time
Women: Increase both types of burpees to 20 reps each time

Fun Glory Days Option: 8-12 Burpee Muscle Ups in place of Burpee Pull Ups

Score: Total Time Including Res

Goal: 12-18 Minutes

Coaches Notes

Read on for limited equipment options. We do not recommend customizing with bent over rows today.

Each section of this workout should take 4:00-7:00. Choose a variation and pace on the burpees that allows you to maintain a smooth rhythm. Better to move a bit slower with a stepping version than wear yourself out with a small number of fast reps followed by really long breaks in between.

The squat cleans should take around 1:00 each time. Choose a weight that you can complete 7 or so reps at a time.

On the burpee pull ups, again focus on a smooth pace. Or, have a plan ahead of time as far as how many you will do before you take a longer break. We want a pace of roughly 6-10 burpee pulls per minute. You can go with a burpee + jumping pull up or even switch to 15 burpees then 15 inverted rows each time.

If you are limited by equipment and can't pull up to anything, just do 15 sandbag facing burpees again for each set of burpees.

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.

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.

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.