WEDNESDAY 05/25/2022
Reps vary between Programs A and C today!
PROGRAM A
WARM UP
WORKOUT
Every Minute on the Minute for 12 Minutes
5 Push Up + Taps
10 Kettlebell Overhead Swing
Suggestions
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Extra Challenge
Men/Women: Increase to 7/14
Score: Total Number of Rounds where all work was completed within the minute. Note rep scheme if different from 5/10
Goal: All 12 Rounds
Coaches Notes
This may feel too easy at first but trust us, it will get very challenging by the end. Set yourself up so that you will get 10-15 seconds to rest/transition at the end of each minute.
Choose a variation on the push up + taps that you can complete 5 reps unbroken the whole way and in around 15 seconds. We want to make sure to have enough time for the swings.
Choose a weight on the swings that you think you could probably go unbroken for all 12 minutes but you will have to really dig deep in order to do so.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
Every Minute on the Minute for 12 Minutes
5 Push Up + Taps
3-5 Heavy Barbell Deadlift
Suggestions
Men: 165-275#
Women: 105-185#
Extra Challenge
Men: 295-315# | Increase PU+Taps to 7
Women: 195-205# | Increase PU+Taps to 7
Score: Weight Used
Goal: Challenge yourself while still completing all the work within the minute for all 12 minutes
Coaches Notes
This may feel too easy at first but trust us, it will get very challenging by the end. Set yourself up so that you will get 10-15 seconds to rest/transition at the end of each minute.
Choose a variation on the push up + taps that you can complete 5 reps unbroken the whole way and in around 15 seconds. We want to make sure to have enough time to set up properly for the deadlifts.
The weight on the deadlifts should be heavy but unbroken. Know that with the other movement and limited rest, they are going to get a lot harder as you get deeper into the workout. This should definitely not be anywhere close to your 3 (or 4 or 5) rep max. Pick a weight you could do 8-10 reps of if you had to.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
Every Minute on the Minute for 12 Minutes
5 Push Up + Taps
8 Sandbag Hang to Shoulder
*If you have a heavier D-Ball/Sandbag, you could replace the Hang to Shoulder with:
4-6 Sandbag Over Shoulder
Suggestions
Men: 50-70#
Women: 25-45#
Extra Challenge
Men/Women: Increase to 7/10
Score: Total Number of Rounds where all work was completed within the minute. Note rep scheme if different from 5/8, and if you went with the over shoulder option.
Goal: All 12 Rounds
Coaches Notes
This may feel too easy at first but trust us, it will get very challenging by the end. Set yourself up so that you will get 10-15 seconds to rest/transition at the end of each minute.
Choose a variation on the push up + taps that you can complete 5 reps unbroken the whole way and in around 15 seconds. We want to make sure to have enough time for the hang to shoulders.
The sandbag hang to shoulders should ideally be performed unbroken for all 12 minutes but you may have to really dig deep in order to do so. For a heavier bag, you may need to adjust the reps to something you can complete unbroken and/or in about 30 seconds each time.
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.
KB Swing
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 to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.
KB/DB Deadlift
If getting into or holding the set up position is uncomfortable or causes too much added strain on your abdominal wall, feel free to shorten the range of motion by elevating your DB or KBs off the ground, using a Sumo Stance, or customizing with a Good Morning or Romanian Deadlift. If you're trying to manage the pressure on your pelvic floor, try adjusting your breath, posture, and tension strategies throughout the movement. Please visit the Mama Modifications Movement Library for more options and demonstrations.