PROGRAM A

WARM UP

WORKOUT

3 Sets

Each Set is 4 Rounds

2 Wall Walk
8 Push Ups
16 Air Squats

Rest 1 Minute Between Sets

Extra Challenge:
Men/Women: Increase Reps to 3 Wall Walks, 12 Push Ups, 24 Air Squats

Score:
Fastest SET
Slowest SET

Goal: 2:30 - 4:30

Coaches Notes

These rounds should go quick. Choose a variation of each movement that is not going to be really broken up or require very long breaks between reps. To hit the goal we are shooting for :40-1:00 per set. Note that the push ups are going to be much more challenging after the wall walks, so choose a variation that think you can bang out 8 reps unbroken for at least the first couple rounds each time.

16 Air Squats is not a huge number. You should be able to get through them pretty quickly. Just make sure you are still moving well. Keep your belly tight and chest up in the bottom, and stand up all the way at the top of every rep.

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

PROGRAM C

WARM UP

WORKOUT

Glory Days

3 Sets

Each Set is 4 Rounds

20' Handstand Walk
8 Push Up
16 Air Squat

Rest 1 Minute Between Sets

Extra Challenge:
Men/Women: Increase Reps to 30' Handstand Walk, 12 Push Ups, 24 Air Squats

Score:
Fastest SET
Slowest SET

Goal: 2:30 - 4:30

Coaches Notes

These rounds should go quick. Choose a variation of each movement that is not going to be really broken up or require very long breaks between reps. To hit the goal we are shooting for :40-1:00 per set. Note that the push ups are going to be much more challenging after the handstand walks, so choose a variation that think you can bang out 8 reps unbroken for at least the first couple rounds each time.

As far as the handstand walk, this should take 30 seconds or less. Adjust the distance if you need or if you are just trying to get better with this movement, go with max distance in 20-30s and stop at 20 feet if you get there!

16 Air Squats is not a huge number. You should be able to get through them pretty quickly. Just make sure you are still moving well. Keep your belly tight and chest up in the bottom, and stand up all the way at the top of every rep.

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

Wall Walks

If you are uncomfortable performing this movement or are working on managing the pressure in your core, you can try fewer reps or less range of motion. You can also customize with Pike Walk Outs or Pike Shoulder Taps. If you feel like you want to customize further you can use Inchworms, Bear Crawls, or Seated Shoulder Press. 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.

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.