PROGRAM A

WARM UP

WORKOUT

100 Dumbbell Facing Burpees

Every Minute on the Minute:
5 Dumbbell Power Cleans

**No Power Cleans on first minute.

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs - 7 Power Cleans
Women: 35# DBs - 7 Power Cleans

Score: Total Time

Goal: 7-12 Minutes

Coaches Notes

This one should go pretty fast. To hit the goal, you'll need to complete 8-14 burpees in each minute. Remember you get a freebie in the first minute with no power cleans so you can bank up a good start but don't go too hard or you'll pay for it.

Choose a weight on the power cleans that you can knock out 5 reps fairly easily. These should definitely be unbroken and take no more than 15 seconds.

You may also consider giving yourself 5-10 seconds at the end of the minute to regroup and set up properly for the next minute.

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

PROGRAM B

WARM UP

WORKOUT

100 Bar Facing Burpees

Every Minute on the Minute:
5 Barbell Power Cleans

**No Power Cleans on first minute.

Suggestions
Men: 95#
Women: 65#

Extra Challenge
Men: 115-135#
Women: 75-85#

Score: Total Time

Goal: 7-12 Minutes

Coaches Notes

This one should go pretty fast. To hit the goal, you'll need to complete 8-14 burpees in each minute. Remember you get a freebie in the first minute with no power cleans so you can bank up a good start but don't go too hard or you'll pay for it.

Choose a weight on the power cleans that you can knock out 5 reps fairly easily. These should definitely be unbroken and take no more than 15 seconds.

You may also consider giving yourself 5-10 seconds at the end of the minute to regroup and set up properly for the next minute.

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

PROGRAM C

WARM UP

WORKOUT

100 Sandbag Facing Burpees

Every Minute on the Minute:
5 Sandbag Power Cleans

**No Power Cleans on first minute.

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

Extra Challenge
Men/Women: 7 Power Cleans

Score: Total Time

Goal: 7-12 Minutes

Coaches Notes

This one should go pretty fast. To hit the goal, you'll need to complete 8-14 burpees in each minute. Remember you get a freebie in the first minute with no power cleans so you can bank up a good start but don't go too hard or you'll pay for it.

For the power cleans, these should be completed in less than 15 seconds. If it's taking longer than that, reduce the reps.

You may also consider giving yourself 5-10 seconds at the end of the minute to regroup and set up properly for the next minute.

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.

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.