SATURDAY 04/16/2022
PROGRAM A
WARM UP
WORKOUT
LEVEL 1
EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)
3 DB Burpee Squat Cleans
6 Box Jumps
Can do step ups in this level / jump overs also allowed
Suggestions
Men: 30-40# DBs / 20-24" Box
Women: 15-25# DBs / 16-20" Box
Score: Rounds (Minutes) Completed with ALL Work
Goal: Complete all 12 Minutes with 3 and 6
Coaches Notes
For this level you have a range of weight options and box jump heights to choose from. Start at the lighter end, and if you pass - we suggest you work to pass this level with the heavier end of the range before moving on to Level 2.
You are allowed to do step ups and still pass this level - but definitely jump if you can!
Make sure that you pull those dumbbells from the ground with a flat back and the heels down each time! Get those dumbbells on the shoulders and make sure you are getting low in those squats on each rep of the squat clean. Stand all of the way up with the dumbbells still at the shoulders before lowering the dumbbells back to the ground. Make sure you lower them with the heels down, by bending your knees, and keeping and chest up as well!
The jumps will get harder and harder as the workout goes on and the legs are fatigued - so be ready for that.
Instead of coming out super hot and doing the work in the first few minutes as fast as you can - work at a pace that gives you about 15-20 seconds or so rest each minute so that you can keep your heart rate under control.
You MUST complete all of the work (3 DB Burpee Squat Cleans and 6 Box Jumps or variation) each minute for 12 minutes to pass this level.
Good luck!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
LEVEL 2
EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)
4 DB Burpee Squat Cleans
8 Box Jumps
Step Ups for injury ok also jump overs if no box
Suggestions
Men: 40# DBs / 22-24" Box
Women: 25# DBs / 18-20" Box
Score: Rounds (Minutes) Completed with ALL Work
Goal: Complete all 12 Minutes with 4 and 8
Coaches Notes
You are allowed to do step ups and still pass this level - but definitely jump if you can!
Make sure that you pull those dumbbells from the ground with a flat back and the heels down each time! Get those dumbbells on the shoulders and make sure you are getting low in those squats on each rep of the squat clean. Stand all of the way up with the dumbbells still at the shoulders before lowering the dumbbells back to the ground. Make sure you lower them with the heels down, by bending your knees, and keeping and chest up as well!
The jumps will get harder and harder as the workout goes on and the legs are fatigued - so be ready for that.
Instead of coming out super hot and doing the work in the first few minutes as fast as you can - work at a pace that gives you about 10-20 seconds or so rest each minute so that you can keep your heart rate under control.
You MUST complete all of the work (4 DB Burpee Squat Cleans and 8 Box Jumps or variation) each minute for 12 minutes to pass this level.
Good luck!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
LEVEL 3
EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)
5 DB Burpee Squat Cleans
10 Box Jumps
Jump Overs OK
Suggestions
Men: 40# DBs / 24" Box
Women: 25# DBs / 20" Box
Score: Rounds (Minutes) Completed with ALL Work
Goal: Complete all 12 Minutes with 5 and 10
Coaches Notes
No customizations (other than jump overs if you don't have a box) allowed to pass this level!
Make sure that you pull those dumbbells from the ground with a flat back and the heels down each time! Get those dumbbells on the shoulders and make sure you are getting low in those squats on each rep of the squat clean. Stand all of the way up with the dumbbells still at the shoulders before lowering the dumbbells back to the ground. Make sure you lower them with the heels down, by bending your knees, and keeping and chest up as well!
The jumps will get harder and harder as the workout goes on and the legs are fatigued - so be ready for that.
Instead of coming out super hot and doing the work in the first few minutes as fast as you can - work at a pace that gives you about 10-15 seconds or so rest each minute so that you can keep your heart rate under control.
You MUST complete all of the work (5 DB Burpee Squat Cleans and 10 Box Jumps or variation) each minute for 12 minutes to pass this level.
Good luck!
LEVEL 4
EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)
5 DB Burpee Squat Cleans
10 Box Jumps
Jump Overs Okay at the appropriate height
Suggestions
Men: 50# DBs / 24" Box
Women: 35# DBs / 20" Box
Score: Rounds (Minutes) Completed with ALL Work
Goal: Complete all 12 Minutes with 5 and 10
Coaches Notes
This is going to sting a bit...
No customizations (other than jump overs if you don't have a box) allowed to pass this level!
Make sure that you pull those dumbbells from the ground with a flat back and the heels down each time! Get those dumbbells on the shoulders and make sure you are getting low in those squats on each rep of the squat clean. Stand all of the way up with the dumbbells still at the shoulders before lowering the dumbbells back to the ground. Make sure you lower them with the heels down, by bending your knees, and keeping and chest up as well!
The jumps will get harder and harder as the workout goes on and the legs are fatigued - so be ready for that.
Instead of coming out super hot and doing the work in the first few minutes as fast as you can - work at a pace that gives you about 10-15 seconds or so rest each minute so that you can keep your heart rate under control.
You MUST complete all of the work (5 DB Burpee Squat Cleans and 10 Box Jumps or variation) each minute for 12 minutes to pass this level.
Good luck!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
TEAM VERSION
WARM UP
WORKOUT
This workout is the TEAM VERSION of Diagnostic #3, which was programmed yesterday - Saturday, 4/16. It will NOT count as a Diagnostic score but will count as a regular workout toward 75/365/1000 if you complete it.
In Teams of 2
12 Rounds, Each
4 Devil Squat Clean
8 Box Jump
Perform in a You Go - I Go fashion. So one partner does a full round while the other rests, then switch. Continue going back and forth until both have done 12 rounds (24 total).
Suggestions
Men: 40# DBs / 22-24" Box
Women: 25# DBs / 18-20" Box
Extra Challenge
Men/Women: Increase reps to 5 and 10 - ONLY if you're still able to finish a round in 45 seconds or less
Score: Total Time
Goal: 18-24 Minutes
Coaches Notes
You're shooting for each round to take 0:45-1:00. That's a fast pace but it should be doable considering you're resting for the entire length of time that your partner rests AND assuming you're making the appropriate weight selection and/or necessary customizations.
Don't get sloppy on the devil squat cleans. Hit all of your positions sharp and clean, and do your best to breathe throughout each rep. When you get to the box for that first jump, focus on an explosive drive and pick up those feet because your legs will be tired. Find a steady rhythm and do your best to not take any breaks knowing you'll rest as soon as this round is done.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
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.
Box Jump
If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.