WEDNESDAY 03/23/2022
PROGRAM A
WARM UP
WORKOUT
Complete the Following in a 1 Minute of WORK / 1 Minute of REST Cycle:
120 Wall Ball
80 Burpee
Get as far as you can in 1 minute - then rest 1 minute - pick up where you left off on the next minute - and so on.
Suggestions
Men: 20#ish Ball
Women: 13-15# Ball
Extra Challenge
2 Options:
Wear a Vest
or
Increase Reps to 150/100
Score: Total Time (this will include the minutes of rest - should just be the time on the clock when you complete your final burpee)
Goal: 16-23 Minutes
Coaches Notes
To hit the goal for this workout, you'll need to hold 18-30 Wall Balls and 13-20 Burpees in their respective working minutes.
For 30 wall balls in a minute, you are going unbroken. You can take 1-2 short breaks in the minute and still get at least 18. Set yourself up so that you can do a minimum of 6-7 at a time, even in the last reps.
Breathe on the burpees and try to move at a continuous pace for the whole minute. 13 reps in a minute may seem pretty challenging but remember you have that minute of rest in between so push the pace when it is time to work. Use a customization that allows you to hit the goal.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Thruster/Wallball
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 or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. 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.
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.