Fun Glory Days option under Program C today!!!

PROGRAM A

WARM UP

WORKOUT

Part 1

45 Burpee
30 Kipping Pull Up
15 Burpee Pull Up

Rest 3 Minutes after Part 1

Part 2

15 Burpee Pull Up
30 Kipping Pull Up
45 Burpee

**Strict Pull Up Option: 15-20 Reps in place of 30 Kipping Pull Ups. Keep Burpee Pull Ups to 15 reps.

No weight needed today!

Extra Challenge
Men/Women: Increase to 60 Burpees AND/OR Wear a vest!

Score:
Part 1 Time
Part 2 Time

Goal: 6:30-9:00

Coaches Notes

You've got a nice 3 minute break in the middle of this one so you should be somewhat fresh going into part 2. Because the order of movements is reversed, you may want to treat each part a bit differently.

Find a measured pace on the burpees in part 1. These should take around 3-4 minutes. Choose a variation on the pull up that you can complete at least 5 at a time. 30 reps should take 1:30-2:00. When you get to the burpee pull ups, make sure you know where your feet need to be relative to the bar to smoothly transition out of the burpee into the pull up. From there you can take note of where your hands need to be in the burpee. Once you've done that, it's all about consistency. Try to plant the hands in the same place every time and cruise at a sustainable pace.

For Part 2: The key is to not gas yourself out on the burpee pull ups or kipping pull ups. You'll want to really dig in and push yourself both physically and mentally on those final 45 burpees. Remember to breathe, keep moving and really turn it up on the last 15 or so reps!

Pull ups not an option? Do this instead:

2 Sets

Each Set is 2 Rounds of

30 Burpee
20 Bent Over Row

Rest 3 Minutes between SETS

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

PROGRAM C

WARM UP

WORKOUT

Part 1

45 Burpee
30 Kipping Pull Up
10-12 Burpee Muscle Up

Rest 3 Minutes after Part 1

Part 2

10-12 Burpee Muscle Up
30 Kipping Pull Up
45 Burpee

**Strict Pull Up Option: 15-20 Reps in place of 30 Kipping Pull Ups. Keep Burpee Pull Ups to 15 reps.

No weight needed today!

Extra Challenge
Men/Women: Increase to 60 Burpees

Score:
Part 1 Time
Part 2 Time

Goal: 6:30-9:00

Coaches Notes

You've got a nice 3 minute break in the middle of this one so you should be somewhat fresh going into part 2. Because the order of movements is reversed, you may want to treat each part a bit differently.

Find a measured pace on the burpees in part 1. These should take around 3-4 minutes. Choose a variation on the pull up that you can complete at least 5 at a time. 30 reps should take 1:30-2:00. When you get to the burpee muscle ups, make sure you know where your feet need to be relative to the bar to smoothly transition out of the burpee into the muscle up. From there you can take note of where your hands need to be in the burpee. Once you've done that, it's all about consistency. Try to plant the hands in the same place every time and cruise at a sustainable pace. Remember the burpee muscle up should be a fairly fluid movement - it is not a burpee, then wander around, chalk up and then do a muscle up.

For Part 2: The key is to not gas yourself out on the burpee pull ups or kipping pull ups. You'll want to really dig in and push yourself both physically and mentally on those final 45 burpees. Remember to breathe, keep moving and really turn it up on the last 15 or so reps!

Pull ups not an option? Do this instead:

2 Sets

Each Set is 2 Rounds of

30 Burpee
20 Bent Over Row

Rest 3 Minutes between SETS

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.

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.