PROGRAM A

WARM UP

WORKOUT

12 Minute AMRAP (As Many Rounds and Reps as Possible in 12 Minutes)

12 Alternating Dumbbell Shoulder Press
16 Alternating Dumbbell Shoulder Racked Lunges
24 Dumbbell Hop Overs

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

Coaches Notes

You're aiming to complete one round every 1:30-2:00. The most troubling movement are the presses since they typically start off strong but quickly fade away. Be sure to choose a weight that you could do the 12 reps unbroken with and still have 5-6 reps left in the tank. If you choose to break those up, try breaking after the 10th rep or so, that way you can finish off your last few presses and then go straight into the lunges without having to pick the weights back up from the floor. The lunges should be completed in 1-2 sets. Remember, those can be forward, reverse, or walking. Use the hop overs as a chance to relax your shoulders!

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

PROGRAM B

WARM UP

WORKOUT

12 Minute AMRAP (As Many Rounds and Reps as Possible in 12 Minutes)

8 Barbell Shoulder Press
16 Alternating Barbell Front Rack Lunges
24 Dumbbell Hop Overs

Suggestions
Men: 65-75#
Women: 45-55#

Extra Challenge:
Men: 95-115#
Women: 65-75#

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

Coaches Notes

You're aiming to complete one round every 1:30-2:00. The most troubling movement are the presses since they typically start off strong but quickly fade away. Be sure to choose a weight that you could do the 8 reps unbroken with and still have 5-6 reps left in the tank. If you choose to break those up, try breaking after the 6th or 7th rep, that way you can finish off your last few presses and then go straight into the lunges without having to pick the weight back up from the floor. The lunges should be completed in 1-2 sets. Remember, those can be forward, reverse, or walking. Use the hop overs as a chance to relax your shoulders!

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

PROGRAM C

WARM UP

WORKOUT

12 Minute AMRAP (As Many Rounds and Reps as Possible in 12 Minutes)

10 Sandbag Shoulder Press
16 Alternating Sandbag Front Rack Lunges
24 Sandbag Hop Overs

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

Extra Challenge: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

Coaches Notes

You're aiming to complete one round every 1:30-2:00. The most troubling movement are the presses since they typically start off strong but quickly fade away. If you're unable to perform the presses in 1-2 setes, consider reducing the reps to 8. If you do choose to break those up, try breaking after the 8th or 9th rep, that way you can finish off your last few presses and then go straight into the lunges without having to pick the weight back up from the floor. The lunges should be completed in 1-2 sets. Remember, those can be forward, reverse, or walking. Use the hop overs as a chance to relax your shoulders! Be sure you're ready for those first couple of hops after the lunges.

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

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

4 Rounds:

50 Alternating Dumbbell Shoulder Press (Combined)
60 Alternating Dumbbell Front Rack Lunge (Combined)
70 Dumbbell Hop Overs (Each)

For Shoulder Press and Lunges - one person works at a time. Both partners work at the same time on the hop overs.

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

So for this one, you and your partner will chip away at the 50 presses first. Only one partner can work at a time so while your partner is pressing, you will rest. Switch off as frequently as you like. Once 50 reps are completed, move onto the lunges. Same idea here. After the 60 lunges are done, you both move on to the hop overs and work at 70 reps per person at the same time. When that's done, you've completed one round. Repeat 3 more times.

Choose a weight that allows you to perform 10-16 presses at a time. You'll get some nice rest time while your partner works so it should be OK to go for bigger sets. You guys should be getting close to 20 lunges within a minute so choose a weight that allows for that. Be careful going into those hop overs after the lunges! Pick those feet up high!

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.

Lunge/Weighted Lunge

If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Jump/Skip/Hop Overs

If you're trying to manage the pressure on your 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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.