PROGRAM A

WARM UP

WORKOUT

10 Rounds

10 Dumbbell Power Cleans
10 Burpees

Suggestions
Men: 40-50# DBs
Women: 25-35# DBs

Extra Challenge
Men/Women: Must be done as as EMOM (Every Minute on the Minute) - Completing both the Power Cleans and the Burpees in the minute for 10 minutes.

Score: Total Time (If you did the EMOM version - just click Extra Challenge Box Complete and enter score as 10:00)

Goal: 10-15 Minutes

Coaches Notes

Who doesn't want to do 100 power cleans and 100 burpees?!

If you choose your weight appropriately, the goal range should be no problem. It will be challenging no doubt, but doable.

Power cleans should be unbroken for most if not all the way. Choose a burpee variation that you can consistently complete 10 reps in 30-45 seconds each time.

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

PROGRAM B

WARM UP

WORKOUT

10 Rounds

10 Barbell Power Cleans
10 Burpees

Suggestions
Men: 75-135#
Women: 55-85#

Extra Challenge
Men/Women: Must be done as as EMOM (Every Minute on the Minute) - Completing both the Power Cleans and the Burpees in the minute for 10 minutes.

Score 1: Total Time (If you did the EMOM version - just click Extra Challenge Box Complete and enter score as 10:00)

Score 2: Weight Used

Goal: 10-15 Minutes

Coaches Notes

Who doesn't want to do 100 power cleans and 100 burpees?!

If you choose your weight appropriately, the goal range should be no problem. It will be challenging no doubt, but doable.

Power cleans should be unbroken for most if not all the way. Choose a burpee variation that you can consistently complete 10 reps in 30-45 seconds each time.

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

PROGRAM C

WARM UP

WORKOUT

10 Rounds

10 Sandbag Power Cleans
10 Burpees

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

Extra Challenge
Men/Women: Must be done as as EMOM (Every Minute on the Minute) - Completing both the Power Cleans and the Burpees in the minute for 10 minutes.Total Time (If you did the EMOM version - just click Extra Challenge Box Complete and enter score as 10:00)

Goal: 10-15 Minutes

Coaches Notes

Who doesn't want to do 100 power cleans and 100 burpees?!

If you set yourself up properly, the goal range should be no problem. It will be challenging no doubt, but doable.

Power cleans should be unbroken for most if not all the way. You can also release the bag on the way down between each rep, just make sure you set right back up for the next one.

Choose a burpee variation that you can consistently complete 10 reps in 30-45 seconds each time.

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

Power Clean

Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.

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.