THURSDAY 03/31/2022
PROGRAM A
WARM UP
WORKOUT
8 Rounds
100 Meter Farmer Carry
15 Dumbbell Deadlfit
10 Inverted Row -or- 5-7 Strict Pull Up
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 15-22 Minutes
Coaches Notes
We are shooting for 1:50-2:45 per round today. Assuming the farmer carry takes about a minute that gives you roughly 1:00-1:45 for the other stuff.
Choose a load on the deadlifts that you think you can go unbroken for at least the first 5 rounds. Make sure that you push your hips back and down and lift your chest up before you stand with each rep. Moving fast through these is no excuse to get sloppy.
Choose a version of the inverted row or number of strict pull ups that is going to be challenging and that you will have to break up at some point during the workout. No bent over rows today. If you have nothing to pull up to, go with 10 alternating plank rows (5/side) or single arm bent over rows with the other hand supporting you on a box, bench, or wall.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
8 Rounds
100 Meter Farmer Carry
10 Barbell Deadlift
10 Inverted Row -or- 5-7 Strict Pull Up
Suggestions
Men: 135-155#
Women: 85-105#
Extra Challenge
Men: 185-225#+
Women: 125-155#+
Score: Total Time
Goal: 15-22 Minutes
Coaches Notes
We are shooting for 1:50-2:45 per round today. Assuming the farmer carry takes about a minute that gives you roughly 1:00-1:45 for the other stuff.
Choose a load on the deadlifts that you think you can go unbroken for at least the first 5 rounds. Make sure that you push your hips back and down and lift your chest up before you stand with each rep. Moving fast through these is no excuse to get sloppy.
Choose a version of the inverted row or number of strict pull ups that is going to be challenging and that you will have to break up at some point during the workout. No bent over rows today. If you have nothing to pull up to, go with 10 alternating plank rows (5/side) or single arm bent over rows with the other hand supporting you on a box, bench, or wall.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
8 Rounds
100 Sandbag Suitcase Carry (Switch at 50 Meters)
10 Sandbag Over the Shoulder
10 Sandbag Bent Over Slam - or- Inverted Row - or 5-7 Strict Pull Up
Suggestions
Men: 50-70#
Women: 25-45#
Extra Challenge
Men/Women: If you have a heavy d-ball or sandbag - lower reps of over the shoulder to 6-8 each time and get after it!
Score: Total Time
Goal: 15-22 Minutes
Coaches Notes
We are shooting for 1:50-2:45 per round today. Assuming the suitcase carry takes about a minute that gives you roughly 1:00-1:45 for the other stuff.
For the over the shoulders, be aggressive with the hips as you stand. Try to avoid pulling too much with the arms, this will save you in the slams/rows/pull ups. For heavier bags, you may need to adjust the reps to something you can complete in under a minute.
Choose a version of the inverted row or number of strict pull ups that is going to be challenging and that you will have to break up at some point during the workout. No bent over rows today. If you have nothing to pull up to, go with 10 alternating plank rows (5/side) or single arm bent over rows with the other hand supporting you on a box, bench, or wall.
If you go with bent over slams, 10 is a very manageable number so challenge yourself to be as explosive as possible in the slam portion of the movement and take the time to set up properly for the row portion.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Farmer Carry
This can be a great movement for building core strength and working on stamina during pregnancy and rebuilding postpartum. Try managing the demand on your core and pelvic floor by adjusting your breath, posture, and tension strategies during the movement.
KB/DB Deadlift
If getting into or holding the set up position is uncomfortable or causes too much added strain on your abdominal wall, feel free to shorten the range of motion by elevating your DB or KBs off the ground, using a Sumo Stance, or customizing with a Goodmorning or Romanian Deadlift. If you're trying to manage the pressure on your pelvic floor, try adjusting your breath, posture, and tension strategies throughout the movement. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Pull Ups
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 try fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.