PROGRAM A

WARM UP

WORKOUT

10 Minute AMRAP
(As Many Rounds and Reps as Possible)

1 Dumbbell Power Clean
4 Lateral Burpee over DB
2 Dumbbell Power Clean
4 Lateral Burpee over DB
3 Dumbbell Power Clean
4 Lateral Burpee over DB
...
Go as far as you can in 10 minutes, adding one rep of the power clean each round.

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs
Women: 35# DBs

Score: Total Completed Rounds Plus Any Additional Reps

Goal: Round of 8-11

Coaches Notes

10 minutes to get as far as you can! Don't sprint out of the gate on this one. If you do, you'll regret by the 3:00 mark. Try to start at the speed you'll have around the 7th or 8th round.

Breathe on the burpees. Think smooth, continuous movement.

Choose a load on the power cleans that you can go unbroken through at least the round of 7 power cleans if not the whole way.

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

PROGRAM B

WARM UP

WORKOUT

10 Minute AMRAP
(As Many Rounds and Reps as Possible)

1 Barbell Power Clean
4 Lateral Burpee over Bar
2 Barbell Power Clean
4 Lateral Burpee over Bar
3 Barbell Power Clean
4 Lateral Burpee over Bar
...
Go as far as you can in 10 minutes, adding one rep of the power clean each round.

Suggestions
Men: 95-115#
Women: 65-75#

Extra Challenge
Men: 135#+
Women: 95#+

Score: Total Completed Rounds Plus Any Additional Reps

Goal: Round of 8-11

Coaches Notes

10 minutes to get as far as you can! Don't sprint out of the gate on this one. If you do, you'll regret by the 3:00 mark. Try to start at the speed you'll have around the 7th or 8th round.

Breathe on the burpees. Think smooth, continuous movement.

Choose a load on the power cleans that you can go unbroken through at least the round of 7 power cleans if not the whole way.

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

PROGRAM C

WARM UP

WORKOUT

10 Minute AMRAP
(As Many Rounds and Reps as Possible)

1 Sandbag Power Clean
4 Lateral Burpee over Sandbag
2 Sandbag Power Clean
4 Lateral Burpee over Sandbag
3 Sandbag Power Clean
4 Lateral Burpee over Sandbag
...
Go as far as you can in 10 minutes, adding one rep of the power clean each round.

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

Score: Total Completed Rounds Plus Any Additional Reps

Goal: Round of 8-11

Coaches Notes

10 minutes to get as far as you can! Don't sprint out of the gate on this one. If you do, you'll regret by the 3:00 mark. Try to start at the speed you'll have around the 7th or 8th round.

Breathe on the burpees. Think smooth, continuous movement.

Choose a load on the power cleans that you can go unbroken through at least the round of 7 power cleans if not the whole way.

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

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.

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.