PROGRAM A

WARM UP

WORKOUT

8 Rounds

12 Unweighted Lungesters
7 Dumbbell Shoulder Press
50m 1/2 Up 1/2 Shoulder Racked Carry

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 16:00-24:00

Coaches Notes

Bit of a longer grind today. Prepare for the shoulder strength and stamina to be tested. We are looking for 2-3 minute rounds.

The unweighted lungester is a lunge on both sides plus an air squat. These should take about a minute or so. Make sure that you stand up all the way between each lunge and squat.

Choose a weight on the shoulder presses that you can complete the reps in 1-2 sets each round for the entire workout. Remember these are strict shoulder presses so try to avoid using the hips. Squeeze your butt and your thighs!

For the carry, switch the overhead arm at the halfway point each time.

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

PROGRAM B

WARM UP

WORKOUT

8 Rounds

12 Unweighted Lungesters
7 Barbell Shoulder Press
50m Overhead Plate Carry

Suggestions
Men: 75-95# / 45# Plate
Women: 55-65# / 25# Plate

Extra Challenge
Men: 115#
Women: 75#

Score: Total Time

Goal: 16:00-24:00

Coaches Notes

Bit of a longer grind today. Prepare for the shoulder strength and stamina to be tested. We are looking for 2-3 minute rounds.

The unweighted lungester is a lunge on both sides plus an air squat. These should take about a minute or so. Make sure that you stand up all the way between each lunge and squat.

Choose a weight on the shoulder presses that you can complete the reps in 1-2 sets each round for the entire workout. Remember these are strict shoulder presses so try to avoid using the hips. Squeeze your butt and your thighs!

For the carry, the idea is to go unbroken or take a short break at the halfway point.

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

PROGRAM C

WARM UP

WORKOUT

8 Rounds

12 Unweighted Lungesters
7 Sandbag Shoulder Press
50m Overhead Sandbag Carry

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

Score: Total Time

Goal: 16:00-24:00

Coaches Notes

Bit of a longer grind today. Prepare for the shoulder strength and stamina to be tested. We are looking for 2-3 minute rounds.

The unweighted lungester is a lunge on both sides plus an air squat. These should take about a minute or so. Make sure that you stand up all the way between each lunge and squat.

The shoulder presses should be completed in 1-2 sets each round for the entire workout. Remember these are strict shoulder presses so try to avoid using the hips. Squeeze your butt and your thighs!

For the carry, the idea is to go unbroken or take a short break at the halfway point.

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

Lungester

If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. 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, or stepping laterally onto something. Some other options for customizing are Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat. 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.

Farmer Carry

This can be a great movement for building core strength and working on stamina during pregnancy and rebuilding postpartum. Try managing the demand on your core and pelvic floor by adjusting your breath, posture, and tension strategies during the movement.