PROGRAM A

WARM UP

WORKOUT

10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)

10 Push Up + Pull Across
10 Toes to Bar

*Could replace Toes to Bar with:
16 Alternating V-Up
-OR- 10 V-Up

Suggestions
Men: 40# DB
Women: 25# DB

Extra Challenge
Men: 50# DB + Increase to 15 Toes to Bar
Women: 35# DB + Increase to 15 Toes to Bar

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 6-9 Rounds

Coaches Notes

Get ready for a nice upper body pump today and some sore abs tomorrow!

To hit the goal, you'll need to complete a round every 1:10-1:40. This will feel pretty easy at first but both of these movements can fall apart in dramatic fashion if you are not careful.

Make sure you are taking smart breaks. Go with a version of the push up + pull across that you can complete in 1-2 sets most of the way, maybe breaking into 3 sets in the last couple minutes of the workout.

Break up the toes to bar early. Think 2-3 sets the whole way. Don't try to go unbroken unless you think you can stay unbroken for the full 10 minutes.

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

PROGRAM C

WARM UP

WORKOUT

10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)

10 Push Up + Sandbag Lateral Drag
10 Toes to Bar

*Could replace Toes to Bar with:
16 Alternating V-Up
-OR- 10 V-Up
-OR- 10 Sandbag Supine Toe Touch

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

Extra Challenge
Men/Women: Increase to 15 Toes to Bar

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 6-9 Round

Coaches Notes

Get ready for a nice upper body pump today and some sore abs tomorrow!

To hit the goal, you'll need to complete a round every 1:10-1:40. This will feel pretty easy at first but both of these movements can fall apart in dramatic fashion if you are not careful.

Make sure you are taking smart breaks. Go with a version of the push up + lateral drag that you can complete in 1-2 sets most of the way, maybe breaking into 3 sets in the last couple minutes of the workout.

Break up the toes to bar early. Think 2-3 sets the whole way. Don't try to go unbroken unless you think you can stay unbroken for the full 10 minutes.

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

Push Up/Push Up Taps

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 always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Toes to Bar

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 less reps, less range of motion like knee raises, or lying leg lifts. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.