FRIDAY 06/24/2022
PROGRAM A
WARM UP
WORKOUT
10 Minute AMRAP
6 Box Jump Over
8 Dumbbell Push Press
-or- Push Jerk
Suggestions
Men: 40# DBs / 22-24" Box
Women: 25# DBs / 18-20" Box
Extra Challenge
Men: 50# DBs / 30" Box
Women: 35# DBs / 24" Box
Score: Total Completed Rounds + Any Additional Reps
Goal: 10-13 Rounds
Coaches Notes
This one is going to go pretty quick but we don't want the shoulder fatigue to kick in until at least round 4 or 5. There is no need to sprint out of the gate, you'll just hit the wall sooner as far as your shoulder stamina is concerned. Focus on a smooth, measured pace.
6 box jump overs is not a huge number, just enough to keep the heart rate up and give you a small break between shoulder to overhead movements. Choose a jumping height that allows you to cycle smoothly through 6 reps in about 30 seconds or so.
For the push presses or push jerks, choose a weight that you can complete the reps in 1-2 sets each time.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
10 Minute AMRAP
6 Box Jump Over
8 Barbell Push Press
-or- Push Jerk
Suggestions
Men: 75-95# / 22-24" Box
Women: 55-65# / 18-20" Box
Extra Challenge
Men: 115#+ / 30" Box
Women: 75#+ / 24" Box
Score: Total Completed Rounds + Any Additional Reps
Goal: 10-13 Rounds
Coaches Notes
This one is going to go pretty quick but we don't want the shoulder fatigue to kick in until at least round 4 or 5. There is no need to sprint out of the gate, you'll just hit the wall sooner as far as your shoulder stamina is concerned. Focus on a smooth, measured pace.
6 box jump overs is not a huge number, just enough to keep the heart rate up and give you a small break between shoulder to overhead movements. Choose a jumping height that allows you to cycle smoothly through 6 reps in about 30 seconds or so.
For the push presses or push jerks, choose a weight that you can complete the reps in 1-2 sets each time.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
10 Minute AMRAP
6 Box Jump Over
8 Sandbag Push Press
-or- Push Jerk
Suggestions
Men: 50-70# / 22-24" Box
Women: 25-45# / 18-20" Box
Extra Challenge
Men: 30" Box
Women: 24" Box
Score: Total Completed Rounds + Any Additional Reps
Goal: 10-13 Rounds
Coaches Notes
This one is going to go pretty quick but we don't want the shoulder fatigue to kick in until at least round 4 or 5. There is no need to sprint out of the gate, you'll just hit the wall sooner as far as your shoulder stamina is concerned. Focus on a smooth, measured pace.
6 box jump overs is not a huge number, just enough to keep the heart rate up and give you a small break between shoulder to overhead movements. Choose a jumping height that allows you to cycle smoothly through 6 reps in about 30 seconds or so.
For the push presses or push jerks, shoot for 1-2 sets the whole way.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Box Jump
If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Shoulder Press
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 throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Jump/Skip/Hop Overs
If you're trying to manage the pressure on your 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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.