FRIDAY 03/18/2022
Program A is broken down differently than Program B and C today!
PROGRAM A
WARM UP
WORKOUT
3 Sets
Each Set is:
3 Rounds
8 (Right) Single Arm Devil Press
8 (Right Arm) Single Dumbbell Overhead Lunge
After 3 Rounds - Rest 1 Minute
Then
3 Rounds
8 (Left) Single Arm Devil Press
8 (Left Arm) Single Dumbbell Overhead Lunge
After 3 Rounds - Rest 1 Minute
Suggestions
Men: 40# DB
Women: 25# DB
Extra Challenge:
Men: 50# DB
Women: 35# DB
Score: Total Time (Including Rest)
Goal: 22-28 Minutes
Coaches Notes
To clarify, you'll start with 3 rounds on the right arm, rest 1 minute, 3 rounds on the left arm, rest 1 minute. That is one set. The workout is 3 sets total.
Choose a weight you can hold onto the dumbbell for all 8 reps of the devil presses each time. Make sure you use your hips to send the weight up so you can save your shoulder for the overhead lunge. Ideally, overhead lunges are unbroken for at least the first two sets.
Each 3 round section should be completed in 2:30-3:30 the whole way.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
5 Sets
Each Set is a 3 Rounds
8 Burpee
8 Barbell Power Snatch
8 Alternating Barbell Overhead Lunges
Rest 1 Minute after each SET (after 3 rounds of work)
Suggestions
Men: 75#
Women: 55#
Extra Challenge:
Men: 95#
Women: 65#
Score: Total Time (Including Rest)
Goal: 19-24 Minutes
Coaches Notes
So, you'll do 3 rounds, rest a minute, then repeat 4 more times.
This is 3:00-4:00 per set, or 1:00-1:20 per round which is moving pretty fast.
Go with a burpee variation that you can maintain a steady pace for all 8 reps. Breathe, keep it smooth and get through them in about 30-40 seconds.
Choose a weight on the snatches and overhead lunges that you could go right from the 8th snatch into the lunges for the first couple rounds of the first few sets. After that, break after the 7th snatch. Then perform your 8th rep and go right into the lunges.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
5 Sets
Each Set is a 3 Rounds
8 Sandbag Burpee
8 Alternating Sandbag Overhead Lunges
Rest 1 Minute after each SET (after 3 rounds of work)
Suggestions
Men: 50-70#
Women: 25-45#
Score: Total Time (Including Rest)
Goal: 18-24 Minutes
Coaches Notes
So, you'll do 3 rounds, rest a minute, then repeat 4 more times.
This is 3:00-4:00 per set, or 1:00-1:20 per round which is moving pretty fast.
Find a rhythm on the sandbag burpees that you can maintain for all 8 reps. Release the bag on the way down, then immediately re grip, set up properly and go into the next rep.
Keep your chest up and belly tight on the lunges. Remember to press up out of the shoulders on the way down and back up out of the lunge.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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!
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.
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.