Reps vary between version today! Read carefully!

PROGRAM A

WARM UP

WORKOUT

8 Rounds

8 Renegade Row
16 Alternating Dumbbell Snatch

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes
We are shooting for 1:30-2:15 per round today. There is a good amount of "pulling" type movement so the grip is going to be taxed and intelligent breaks will be critical.

Choose a weight that you can perform the rengade rows well, in 1-3 sets the whole way through. Focus on maintaining a rigid plank position and don't allow the hips to pike up during the row portion of the movement. These should take around a minute.

Try to go unbroken on the snatches for at least the first half of the workout. Remember to be aggressive with the hips as you stand to drive the weight up. This will help save your grip.

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

PROGRAM B

WARM UP

WORKOUT

8 Rounds

8 Renegade Row
12 Barbell Power Snatch

Suggestions
Men: 75#
Women: 55#

Extra Challenge
Men: 95#+
Women: 65#+

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes
We are shooting for 1:30-2:15 per round today. There is a good amount of "pulling" type movement so the grip is going to be taxed and intelligent breaks will be critical.

Choose a weight that you can perform the rengade rows well, in 1-3 sets the whole way through. Focus on maintaining a rigid plank position and don't allow the hips to pike up during the row portion of the movement. These should take around a minute.

Try to do the snatches in no more than 2 sets for at least the first half of the workout. Remember to be aggressive with the hips as you stand to drive the weight up. This will help save your grip.

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

PROGRAM C

WARM UP

WORKOUT

8 Rounds

10 Sandbag Push Up + Lateral Drag
10 Sandbag Ground to Overhead

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

Extra Challenge
Men/Women: Increase Reps to 14/14

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes
We are shooting for 1:30-2:15 per round today. There is a good amount of "pulling" type movement so the grip is going to be taxed and intelligent breaks will be critical.

The push up + lateral drags should be performed in 1-2 sets the whole way through. Focus on maintaining a rigid plank position and don't allow the hips to pike up during the drag portion of the movement. These should take around a minute even in the later rounds.

Take the time to set up properly for every rep of the ground to overheads. Consider releasing the bag on the way down, then regripping on the floor. Make sure the chest is up, belly tight before starting the next rep.

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

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 Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, 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 lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.