PROGRAM A

WARM UP

WORKOUT

For Time

50 Devil Press

Yep... That's it.

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men/Women: Every Minute on the Minute Perform 3 Burpees

Score: Total Time

Goal: 7-10 Minutes

Coaches Notes

Pretty straight forward today guys! This one should go pretty quick but your strategy is important.

You can either break this up into small manageable sets with a few longer rest periods in between or try to go the distance at a slower steady pace.

If you choose to break it up, you'll want the work intensity to be high. But, don't go so hard at the beginning that you fall apart later. Think 8-10 reps at a time with 10-15 seconds of rest in between. Today would also be a great day to go with the extra challenge if you can knock out 3 burpees in 15 seconds or less each time.

If you choose the steady pace route. Small pauses at the bottom and at the top of the rep will help you maintain a sustainable pace. Just don't take your hands off the dumbbells!

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

PROGRAM B

WARM UP

WORKOUT

For Time

50 Plate Burpee

Yep... That's it.

Suggestions
Men: 45-55# Plate
Women: 25-35# Plate

Extra Challenge
Men/Women: Every Minute on the Minute Perform 3 Burpees

Score: Total Time

Goal: 7-10 Minutes

Coaches Notes

Pretty straight forward today guys! This one should go pretty quick but your strategy is important.

Pro Tip: Place a smaller plate or similar object under your burpee plate so you can easily slide your fingers under for smoother movement.

You can either break this up into small manageable sets with a few longer rest periods in between or try to go the distance at a slower steady pace.

If you choose to break it up, you'll want the work intensity to be high. But, don't go so hard at the beginning that you fall apart later. Think 8-10 reps at a time with 10-15 seconds of rest in between. Today would also be a great day to go with the extra challenge if you can knock out 3 burpees in 15 seconds or less each time.

If you choose the steady pace route. Small pauses at the bottom and at the top of the rep will help you maintain a sustainable pace. Just don't take your hands off the plate!

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

PROGRAM C

WARM UP

WORKOUT

For Time

50 Sandbag Burpee

Yep... That's it.

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

Extra Challenge
Men/Women: Every Minute on the Minute Perform 3 Burpees

Score: Total Time

Goal: 7-10 Minutes

Coaches Notes

Pretty straight forward today guys! This one should go pretty quick but your strategy is important.

You can either break this up into small manageable sets with a few longer rest periods in between or try to go the distance at a slower steady pace. Either way, it would be a good idea to release the bag on the way down, then regrip at the bottom to go into the next rep.

If you choose to break it up, you'll want the work intensity to be high. But, don't go so hard at the beginning that you fall apart later. Think 8-10 reps at a time with 10-15 seconds of rest in between. Today would also be a great day to go with the extra challenge if you can knock out 3 burpees in 15 seconds or less each time.

If you choose the steady pace route, you are still releasing the bag on the way down. Just take an extra little pause at the bottom before inititating the next rep. This will help you maintain a more sustainable pace.

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

Devil Press

If you feel a lot of pressure on your abdominal wall or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!