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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2021 VAULT: DUMBBELL ZEUS

25 Minute AMRAP
(As Many Rounds and Reps as Possible in 25 Minutes)

30 Power Cleans
12 Burpee Box Jump Overs
20 Squat Cleans
12 Burpee Box Jump Overs
10 Clusters
12 Burpee Box Jump Overs

Suggested Weight
Men: 40# DBs
Women: 25# DBs

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 2+ Rounds

Coaches Notes
Alright, guys - Do NOT peacock! Slow and steady will win the race on this one. Each of the weighted movements involves cleaning from the floor so you'll want to break those up from the beginning into sets of 3-5 reps. Find a smooth, steady pace on the burpee box jump overs. Focus on just 3-4 reps at a time because thinking of doing all 12 will quickly seem too daunting. Because you can't (or maybe shouldn't - haha) drop the dumbbells from overhead, commit to doing 2-3 reps of the clusters at a time and rest a little longer between sets!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2021 VAULT: BARBELL ZEUS

25 Minute AMRAP
(As Many Rounds and Reps as Possible in 25 Minutes)

30 Power Cleans
12 Burpee Box Jump Overs
20 Squat Cleans
12 Burpee Box Jump Overs
10 Clusters
12 Burpee Box Jump Overs

Suggested Weight
Men: 95-115#
Women: 65-75#

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 2+ Rounds

Coaches Notes
Alright, guys - Do NOT peacock! Slow and steady will win the race on this one. Each of the weighted movements involves cleaning from the floor so you'll want to break those up from the beginning into sets of 3-5 reps. Find a smooth, steady pace on the burpee box jump overs. Focus on just 3-4 reps at a time because thinking of doing all 12 will quickly seem too daunting. We recommend approaching the clusters one rep at a time and dropping from overhead or the shoulders to sav the energy of lowering the bar to the floor.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2021 VAULT: SANDBAG ZEUS

25 Minute AMRAP
(As Many Rounds and Reps as Possible in 25 Minutes)

30 Sandbag Over the Shoulder
12 Burpee Box Jump Overs
20 Sandbag Squat Cleans
12 Burpee Box Jump Overs
10 Sandbag Clusters
12 Burpee Box Jump Overs

Suggested Weight
Men: 50-70#
Women: 25-45#

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 2+ Rounds

Coaches Notes
Alright, guys - Do NOT peacock! Slow and steady will win the race on this one. Each of the weighted movements involves cleaning from the floor so you'll want to break those up from the beginning into sets of 3-5 reps. Find a smooth, steady pace on the burpee box jump overs. Focus on just 3-4 reps at a time because thinking of doing all 12 will quickly seem too daunting. We recommend approaching the clusters one rep at a time and dropping from overhead or the shoulders to sav the energy of lowering the bag to the floor.

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

MAMA MODIFICATIONS

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.

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.

Thruster/Wallball

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 or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

18 Alternating Dumbbell Strict Press
18 Kipping Pull Up
400 Meter Run

Rest 1 Minute Between Rounds

Strict Pull Up Option: 9-12 Strict Pull Ups per Round

Suggested Weight
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time (Including Rest) - Goal is for each round to be consistent

Goal: 15-20 Minutes

Coaches Notes
We are looking for 3:00-4:15 per round on this one. And, as the goal states, we want to be consistent with our times across each round set a pace at the beginning that you think you can maintain aka don't go full send! The alternating strict press should be in one or 2 sets for all rounds. Keep in mind that these will become way more challenging in rounds 3 and 4. Choose a variation on the pull up that you can complete them in 4 sets or less the whole way. They should take less than 1:15 each time.

For the run, push the pace. You get to rest afterward! Think roughly 2 minutes for each 400m interval.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

12 Bench Press
18 Kipping Pull Up
400 Meter Run

Rest 1 Minute Between Rounds

Strict Pull Up Option: 9-12 Strict Pull Ups per Round

*Could also do this version with seated sandbag strict press.

Suggested Weight
Men: 115-135#
Women: 65-75#

Extra Challenge:
Men: 155#+
Women: 95#+

Score: Total Time (Including Rest) - Goal is for each round to be consistent

Goal: 15-20 Minutes

Coaches Notes
We are looking for 3:00-4:15 per round on this one. And, as the goal states, we want to be consistent with our times across each round set a pace at the beginning that you think you can maintain aka don't go full send!

The bench press should be in one or 2 sets for all rounds. Keep in mind that these will become way more challenging in rounds 3 and 4. Choose a variation on the pull up that you can complete them in 4 sets or less the whole way. They should take less than 1:15 each time.

For the run, push the pace. You get to rest afterward! Think roughly 2 minutes for each 400m interval.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

12 Bench Press
18 Kipping Pull Up
30 Cal (M) / 22 Cal (W) Assault
-OR- 500 Meter Row

Rest 1 Minute Between Rounds

Strict Pull Up Option: 9-12 Strict Pull Ups per Round

**Could also do this version with dumbbells as seen in Program A or seated sandbag strict press.

Suggested Weight
Men: 115-135#
Women: 65-75#

Extra Challenge:
Men: 155#+
Women: 95#+

Score: Total Time (Including Rest) - Goal is for each round to be consistent

Goal: 15-20 Minutes

Coaches Notes
We are looking for 3:00-4:15 per round on this one. And, as the goal states, we want to be consistent with our times across each round set a pace at the beginning that you think you can maintain aka don't go full send!

The bench press should be in one or 2 sets for all rounds. Keep in mind that these will become way more challenging in rounds 3 and 4. Choose a variation on the pull up that you can complete them in 4 sets or less the whole way. They should take less than 1:15 each time.

For the row/bike, push the pace. You get to rest afterward! Think roughly 2 minutes for each interval.

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

MAMA MODIFICATIONS

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.

Pull Ups

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 fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Run/Jog

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. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and 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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

12 Minute AMRAP (As Many Rounds and Reps as Possible in 12 Minutes)

20 DB Hop Overs
8 Single Arm Dumbbell Power Snatch (Right)
8 Single Shoulder Rack Dumbbell Lunge (Right)
20 DB Hop Overs
8 Single Arm Dumbbell Power Snatch (Left)
8 Single Shoulder Rack Dumbbell Lunge (Left)

Suggested Weight
Men: 40# DB
Women: 25# DB

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

Coaches Notes
Each round should take roughly 1:30 today. The hop overs are going to give you just enough time to give the shoulders a break while keeping the heart rate up. Choose a weight on the snatches and lunges that you think you can go unbroken the whole way. You might even be able to lower to the shoulder after the 8th snatch and go right into the lunges. Or, if you do break in between, do it after the 7th snatch. Then, pick up the dumbbell for the 8th snatch, lower to the shoulder and you are in position to get into the lunges. Don't get sloppy on the snatches, make sure you set up properly with the chest up, hips back and down, and belly tight for every rep!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

12 Minute AMRAP (As Many Rounds and Reps as Possible in 12 Minutes)

40 DB Hop Overs
10 Barbell Power Snatch
10 Alternating Barbell Front Rack Lunge

Suggested Weight
Men: 65-75#
Women: 45-55#

Extra Challenge:
Men: 95#+
Women: 65#+

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

Coaches Notes
Each round should take roughly 1:30 today. The hop overs are going to give you just enough time to give the shoulders a break while keeping the heart rate up. They should take 30 seconds or less each time. The weight is relatively light today. Go with something you think you can do unbroken most of not all the way. Don't get sloppy on the snatches, make sure you set up properly with the chest up, hips back and down, and belly tight for every rep!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

12 Minute AMRAP (As Many Rounds and Reps as Possible in 12 Minutes)

40 SB Hop Overs
12 Sandbag Ground to Overhead
12 Alternating Sandbag Front Rack Lunge

Suggested Weight
Men: 50-70# Sandbag
Women: 25-45# Sandbag

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

Coaches Notes
Each round should take roughly 1:30 today. The hop overs are going to give you just enough time to give the shoulders a break while keeping the heart rate up. They should take 30 seconds or less each time. For the ground to overheads, you can release the bag on the way down between each rep. Just make sure you set up immediately for the next rep, and that you are setting up properly with the chest up, belly tight, hips back and down. Hold on during the lunges and try to go unbroken the whole way!

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

MAMA MODIFICATIONS

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.

DB Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, 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 lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Lunge/Weighted Lunge

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 goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

8 Rounds

2 Wall Walk
12 Dumbbell Squat

Suggested Weight
Men: 40-50# DBs
Women: 25-35# DBs

Extra Challenge:
Men/Women: 3 Wall Walks Each Round

Score: Total Time

Goal: 8-14 Minutes

Coaches Notes
This one should be fairly quick and dirty. Although it is 8 rounds and the last few are going to challenge you both mentally and physically. We are shooting for 1:00-1:45 per round. The wall walks should take no more than 45 seconds. You might go way faster than that at first but keep in mind that these are likely going to slow way down as the workout progresses. Remember that you can customize these to 4 push up + taps per wall walk, so 8 push up + taps per round.

Choose a weight on the squats that you can complete 12 reps in under a minute each time. This will be pretty doable at first but in the later rounds you may have to break them into two sets. Try not to break any more than that. If you think you will just crush the goal time, might be a good day for the extra challenge!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

8 Rounds

2 Wall Walk
8 Barbell Front Squat

Suggested Weight
Men: 95-115#
Women: 65-75#

Extra Challenge:
Men: 135-155# / 3 Wall Walks
Women: 85-105# / 3 Wall Walks

Score: Total Time

Goal: 9-15 Minutes

Coaches Notes
This one should be fairly quick and dirty. Although it is 8 rounds and the last few are going to challenge you both mentally and physically. We are shooting for about a 1:00-1:50 per round. The wall walks should take no more than 45 seconds. You might go way faster than that at first but keep in mind that these are likely going to slow way down as the workout progresses. Remember that you can customize these to 4 push up + taps per wall walk, so 8 push up + taps per round.

Choose a weight on the squats that you can complete 8 reps in under a minute each time. That means that you can challenge yourself with the weight a bit and break them into 2 sets each time. But, try not to break any more than that. If you think you will just crush the goal time, might be a good day for the extra challenge!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

8 Rounds

2 Wall Walk
12 Sandbag Front Squat

Suggested Weight
Men: 50-70# Sandbag
Women: 25-45# Sandbag

Extra Challenge:
Men/Women: 3 Wall Walks

Score: Total Time

Goal: 8-14 Minutes

Coaches Notes
This one should be fairly quick and dirty. Although it is 8 rounds and the last few are going to challenge you both mentally and physically. We are shooting for 1:00-1:45 per round. The wall walks should take no more than 45 seconds. You might go way faster than that at first but keep in mind that these are likely going to slow way down as the workout progresses. Remember that you can customize these to 4 push up + taps per wall walk, so 8 push up + taps per round.

The squats should take less than a minute each time. This will be pretty doable at first but in the later rounds you may have to break them into two sets. Try not to break any more than that. If you think you will just crush the goal time, might be a good day for the extra challenge!

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

MAMA MODIFICATIONS

Wall Walks

If you are uncomfortable performing this movement or are working on managing the pressure in your core, you can try fewer reps or less range of motion. You can also customize with Pike Walk Outs or Pike Shoulder Taps. If you feel like you want to customize further you can use Inchworms, Bear Crawls, or Seated Shoulder Press. Please visit the Mama Modifications Movement Library for more options and demonstrations.

DB/Back/Front/Goblet/Air Squat

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, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

12 Days of Christmas Workout

Perform this workout just like the song!

1 Man Maker
2 Devil Press
3 Push Press
4 Thruster
5 Squat Clean
6 Plank Row (3 per arm)
7 Clean and Jerk
8 DB Farmer Lunges (Alternating)
9 Deadlift
10 Single Arm DB Snatch (Alt)
11 Weighted Sit Up
12 Devil Step Up

Suggested Weight
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: This one takes a while! (25-40 Minutes)

SO again - the way this works...

You do 1 Man Maker.

Then you do 2 Devil Press and 1 Man Maker.

Then you do 3 Push Press, 2 Devil Press, and 1 Man Maker.

Then 4 Thruster, 3 Push Press, 2 Devil Press, 1 Man Maker.

Keep adding the next movement until you get through them all in that fashion.

See videos for all movement demos and choose the appropriate weight to move with good technique.

Don't worry so much about your time, have fun with it!!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

12 Days of Christmas Workout

Perform this workout just like the song!

1 Squat Clean Thruster
2 Squat Snatch (or sub)
3 Push Press
4 Thruster
5 Squat Clean
6 Bent Over Row
7 Clean and Jerk
8 Front Rack Lunges (Alternating)
9 Deadlifts
10 Power Snatch
11 Good Mornings
12 Bar Facing Burpees

Suggested Weight
Men: 75-95#
Women: 55-65#

Extra Challenge:
Men: 115#+
Women: 75#+

Score: Total Time

Goal: This one takes a while! (25-40 Minutes)

Ok so once again this goes just like the song -

1 Squat Clean Thruster

Then 2 Squat Snatch - 1 Squat Clean Thruster

Then 3 Push Press - 2 Squat Snatch - 1 Squat Clean Thruster

Then 4 Thruster, 3 Push Press, 2 Squat Snatch, 1 Squat Clean Thruster

Keep going until you get through them all!

Watch the video for all demos and choose an appropriate weight! This should be pretty light for you and not making you hit singles or anything close to that on any movement.

If you aren't ready for squat snatches go with overhead squats! If those aren't happening change that to a back squat.

Don't worry so much about your time, have fun with it!!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

12 Days of Christmas Workout

Perform this workout just like the song!

1 Sandbag Burpee+Squat Clean Thruster
2 Sandbag Burpee
3 Sandbag Push Press
4 Sandbag Thruster
5 Sandbag Squat Clean
6 Push Up + Drag
7 Sandbag Clean and Jerk
8 Sandbag Front Rack Lunges(Alternating)
9 Sandbag Deadlifts
10 Sandbag Ground to Overhead
11 Sandbag Sit Ups
12 Sandbag Hand-Plant Step Over

Suggested Weight
Men: 50-70#
Women: 25-45#

Score: Total Time

Goal: This one takes a while! (25-40 Minutes)

SO again - the way this works...

You do 1 Sandbag Burpee Squat Clean Thruster.

Then you do 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.

Then you do 3 Sandbag Push Press + 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.

Then 4 Sandbag Thrusters + 3 Sandbag Push Press + 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.

Keep adding the next movement until you get through them all in that fashion!

See videos for all movement demos and choose the appropriate weight to move with good technique!!

Don't worry so much about your time, have fun with it!!

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

MAMA MODIFICATIONS

Devil Press

If you feel a lot of pressure on your abdominal wall or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

Man Makers

If you feel a lot of pressure on your abdominal wall or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up/renegade row. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

Thruster/Wallball

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 or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Sit Up

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, banded or foot assisted. 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.

Lunge/Weighted Lunge

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 goblet squat, glute bridge, or split squats. 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.

MERRY CHRISTMAS!!

Official Christmas workout of SP! No equipment and no real serious warm up needed! This one can be done quickly so you can get back to family and friends - and can literally be done ANYWHERE!

The idea today is just to get in and get out quick!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

25 Burpees
50 Air Squats

Rest 1 Min

Score: Total Time (Including Rest)

Goal: Each Round Under 5 Minutes Including Rest (Under 23 Minutes TOTAL). Can you go under 4?

Coaches Notes
This workout is a Street Parking tradition and a great way to get you breathing heavy during the holidays! We don't really want you guys holding back. You don't necessarily need to go full send since it's a lot of reps but you should push the pace from the start. You'll know you're on pace if you're getting 10-15 burpees within a minute and 20-30 air squats within a minute. Have fun!!!

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

10 Rounds EACH (20 Rounds Total)

10 Burpees
20 Air Squats

One partner does a full round while the other rests - then switch.

Keep switching back and forth until you have BOTH done 10 rounds.

Score: Total Time

Goal: 20-30 Minutes

Coaches Notes
You guys should NOT be holding back! The reps are relatively low each round and you get a nice little rest before going again. Each round should be done in 1:00-1:30. That's pushing the pace big time but we believe in you!!!

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

MAMA MODIFICATIONS

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.

DB/Back/Front/Goblet/Air Squat

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, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.