"UNO"

Not only was this the first "OFFICIAL" posted Street Parking workout on Jan 2, 2017, but this classic SP workout was a favorite New Year's tradition that became the very first EVER Official Street Parking Vault workout in 2020.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2020 Vault: Dumbbell Uno

10 Dumbbell Power Clean
10 Dumbbell Push Jerk
10 Dumbbell Squat
10 Dumbbell Facing Burpee
9 Dumbbell Power Clean
9 Dumbbell Push Jerk
9 Dumbbell Squat
9 Dumbbell Facing Burpee
CONTINUE WITH
8, 7, 6, 5, 4, 3, 2, AND 1 OF EACH.

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time
Goal: Under 20 Minutes

Coaches Notes
Choose a weight that you don't have to break the sets up a lot. We do recommend, however, that you break up the power cleans early. Not many times but into 2-3 sets on those higher rep sets early on in the workout until you get to the round of 6 or 5. Pro tip: rest with one power clean rep left in the set so that you can use the final rep to get into position for the push jerks! Find a steady pace on the burpees for the first 6-7 rounds, then crank up the intensity in the round of 4s and 3s!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2020 Vault: Barbell Uno

10 Barbell Power Clean
10 Barbell Push Jerk
10 Barbell Back Squat
10 Bar Facing Burpee
9 Barbell Power Clean
9 Barbell Push Jerk
9 Barbell Back Squat
9 Bar Facing Burpee
CONTINUE WITH
8, 7, 6, 5, 4, 3, 2, AND 1 OF EACH.

Suggestions
Men: 95#
Women: 65#

Extra Challenge:
Men: 115-135#
Women: 75-95#

Score: Total Time
Goal: Under 20 Minutes

Coaches Notes
Choose a weight that you don't have to break the sets up a lot. We do recommend, however, that you break up the power cleans early. Not many times but into 2-3 sets on those higher rep sets early on in the workout until you get to the round of 6 or 5. Pro tip: rest with one power clean rep left in the set so that you can use the final rep to get into position for the push jerks! Same idea goes with using the final jerk to get the bag to your back for the squats. Find a steady pace on the burpees for the first 6-7 rounds, then crank up the intensity in the round of 4s and 3s!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2020 Vault: Sandbag Uno

10 Sandbag Power Clean
10 Sandbag Push Jerk
10 Sandbag Back Squat
10 Sandbag Facing Burpee
9 Sandbag Power Clean
9 Sandbag Push Jerk
9 Sandbag Back Squat
9 Sandbag Facing Burpee
CONTINUE WITH
8, 7, 6, 5, 4, 3, 2, AND 1 OF EACH.

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

Score: Total Time
Goal: Under 20 Minutes

Coaches Notes
We recommend that you break up the power cleans early. Not many times but into 2-3 sets on those higher rep sets early on in the workout until you get to the round of 6 or 5. Pro tip: rest with one power clean rep left in the set so that you can use the final rep to get into position for the push jerks! Same idea goes with using the final jerk to get the bag to your back for the squats. Find a steady pace on the burpees for the first 6-7 rounds, then crank up the intensity in the round of 4s and 3s!

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.

Jerk

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 Strict Press, Seated Strict Press, or even Front Raises.. 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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

7 Rounds

7 Toes to Bar
7 Dumbbell Squat
14 Box Jumps

**V-Up Option: 11 V-Ups Each Time

Suggestions
Men: 40-50# DBs
Women: 25-30# DBs

Extra Challenge:
Men: 50# DBs / Increase Toes to Bar and Dumbbell Squats to 9 Reps Each Time
Women: 35# DBs / Increase Toes to Bar and Dumbbell Squats to 9 Reps Each Time

Score: Total Time
Goal: 11-16 Minutes

Coaches Notes
We are shooting for roughly 1:30-2:15 per round today. Choose a variation of the toes to bar (or V-Up) that you can complete in 1-2 sets the whole time. Break them up early to avoid going to failure later. Unless you feel like you can go unbroken on the toes to bar for all 7 rounds, probably a good idea to break them up before you think you need to.

Choose a weight on the squats that you can go unbroken the whole way. It's only 7 reps per round and 49 all day, so this may be an opportunity to go a bit heavier than usual.

For the box jumps, try to find a consistent pace. It shouldn't be super comfortable but also shouldn't be a lot of stopping and starting. If you do need to rest, try resting on top of the box. That will help you keep things moving.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

7 Rounds

7 Toes to Bar
7 Front Squat
14 Box Jumps

**V-Up Option: 11 V-Ups Each Time

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

Extra Challenge:
Men: 135# / Increase Toes to Bar to 9 Reps Each Time
Women: 85# / Increase Toes to Bar to 9 Reps Each Time

**No increase reps on squats for the Extra Challenge for this version.

Score: Total Time
Goal: 11-16 Minutes

Coaches Notes
We are shooting for roughly 1:30-2:15 per round today. Choose a variation of the toes to bar (or V-Up) that you can complete in 1-2 sets the whole time. Break them up early to avoid going to failure later. Unless you feel like you can go unbroken on the toes to bar for all 7 rounds, probably a good idea to break them up before you think you need to.

Choose a weight on the squats that you can go unbroken the whole way. It's only 7 reps per round and 49 all day, so this may be an opportunity to go a bit heavier than usual.

For the box jumps, try to find a consistent pace. It shouldn't be super comfortable but also shouldn't be a lot of stopping and starting. If you do need to rest, try resting on top of the box. That will help you keep things moving.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

7 Rounds

7 Toes to Bar
7 Sandbag Front Squat
14 Box Jumps

**V-Up or Supine Sandbag Toe Touch Option: 11 V-Ups Each Time

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

Extra Challenge:
Men: Increase Toes to Bar and Dumbbell Squats to 9 Reps Each Time
Women: Increase Toes to Bar and Dumbbell Squats to 9 Reps Each Time

Score: Total Time
Goal: 11-16 Minutes

Coaches Notes
We are shooting for roughly 1:30-2:15 per round today. Choose a variation of the toes to bar (or V-Up) that you can complete in 1-2 sets the whole time. Break them up early to avoid going to failure later. Unless you feel like you can go unbroken on the toes to bar for all 7 rounds, probably a good idea to break them up before you think you need to.

The squat should be pretty doable to go unbroken the whole way. Make sure you are standing up all the way between each rep and keeping the elbows high the whole time.

For the box jumps, try to find a consistent pace. It shouldn't be super comfortable but also shouldn't be a lot of stopping and starting. If you do need to rest, try resting on top of the box. That will help you keep things moving.

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

MAMA MODIFICATIONS

Toes to Bar

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 like knee raises, or lying leg lifts. 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.

Weighted Crunch/Sit Up

Functional Progressions (1-4) would be great here! Visit the Members Only Warm Up videos for demos. We especially love the Banded Crossover version of Functional Progression 1! You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press, Dumbbell Windmill, Banded Woodchop. Visit the Mama Modifications Movement Library for Demos!

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.

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

3 Rounds

15 Devil Press
Run 400 Meters

Rest 1 Minute Between Rounds

**Could also do this workout with your sandbag doing sandbag burpees!

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men/Women: Increase Devil Press to 20 Reps (Still keeping time within the goal range!)

Score:
Round 1
Round 2
Round 3

Goal: 3:15 - 5:00

Coaches Notes
You will have 3 scores today, one for each round. Push the pace on every round, especially on the run. Consider breaking up the devil presses just a bit more than usual so you can really dig in on the run. Shoot for 1:30-2:00 on the devil presses and remember to breathe. If you are holding your breath at any point during those reps, the run is going to be way more challenging. Know that the first 20-30 seconds of the run are going to be rough, especially in rounds 2 and 3. Just keep moving. Once you flush out the legs, you'll be able to pick up the pace and really dig in for the remainder of the round.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Rounds

15 Devil Press
30 Cal (M) / 22 Cal (W) Assault Bike
-OR- 500 Meter Row

Rest 1 Minute Between Rounds

**Could also do this workout with your sandbag doing sandbag burpees!

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men/Women: Increase Devil Press to 20 Reps (Still keeping time within the goal range!)

Score:
Round 1
Round 2
Round 3

Goal: 3:15 - 5:00

Coaches Notes
You will have 3 scores today, one for each round. Push the pace on every round, especially on the bike/row. Consider breaking up the devil presses just a bit more than usual so you can really dig in on the run. Shoot for 1:30-2:00 on the devil presses and remember to breathe. If you are holding your breath at any point during those reps, the bike/run is going to be way more challenging. Know that the first 20-30 seconds of the run are going to be rough, especially in rounds 2 and 3. Just keep moving. Once you flush out the legs, you'll be able to pick up the pace and really dig in for the remainder of the round.

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

MAMA MODIFICATIONS

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.

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!

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every Minute On the Minute for 12 Minutes (6 Total Rounds)

Minute 1:

2 Wall Walks
6 Dumbbell Thrusters

Minute 2:

Max Reps Wall Balls

Suggestions
Men: 40# DBs / 18-20# Ball
Women: 25# DBs / 13-15# Ball

Extra Challenge:
Men: 50# DBs / 3 Wall Walks
Women: 35# DBs / 3 Wall Walks

Score: Total Wall Ball Reps ONLY!
Goal: 90 - 150 Wall Balls

Coaches Notes
To hit the goal, you are looking at 15-25 wall balls per round. Set yourself up on the wall walks and thrusters so that you can start on the wall balls immediately at the top of the minute. That means, you should have at least 10 seconds to get set up for those. Choose a variation on the wall walks that you can knock out 2 reps in about 30 seconds. Choose a weight on the thrusters that you can go unbroken the whole way and still have a little juice to get after the wall balls in the next minute.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Every Minute On the Minute for 12 Minutes (6 Total Rounds)

Minute 1:

2 Wall Walks
6 Barbell Thrusters

Minute 2:

Max Reps Wall Balls

Suggestions
Men: 75-95# / 18-20# Ball
Women: 55-65# / 13-15# Ball

Extra Challenge:
Men: 115# / 3 Wall Walks
Women: 75# / 3 Wall Walks

Score: Total Wall Ball Reps ONLY!
Goal: 90 - 150 Wall Balls

Coaches Notes
To hit the goal, you are looking at 15-25 wall balls per round. Set yourself up on the wall walks and thrusters so that you can start on the wall balls immediately at the top of the minute. That means, you should have at least 10 seconds to get set up for those. Choose a variation on the wall walks that you can knock out 2 reps in about 30 seconds. Choose a weight on the thrusters that you can go unbroken the whole way and still have a little juice to get after the wall balls in the next minute.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every Minute On the Minute for 12 Minutes (6 Total Rounds)

Minute 1:

2 Wall Walks
6 Sandbag Thrusters

Minute 2:

Max Reps Wall Balls

Suggestions
Men: 50-70# / 18-20# Ball
Women: 25-45# / 13-15# Ball

Extra Challenge:
Men/Women: 3 Wall Walks

Score: Total Wall Ball Reps ONLY!
Goal: 90 - 150 Wall Balls

Coaches Notes
To hit the goal, you are looking at 15-25 wall balls per round. Set yourself up on the wall walks and thrusters so that you can start on the wall balls immediately at the top of the minute. That means, you should have at least 10 seconds to get set up for those. Choose a variation on the wall walks that you can knock out 2 reps in about 30 seconds. The thrusters should be unbroken the whole way. Remember to keep the chest up and elbows high so the bag doesn't get to far out in front of you.

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.

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

2 Rounds

Run 800 Meters
50 Kettlebell Overhead Swings
30 Kipping Pull Up

Rest 3 Minute Between Rounds

Strict Pull Option: 15-20 Strict Pull Ups

Suggestions
Men: 40-55# KB/DB
Women: 25-35# KB/DB

Extra Challenge:
GLORY DAYS: 16 Bar/Ring Muscle Ups to Replace Pull Ups

Score:
Round 1
Round 2

Goal: 7-10 Minutes per Round

Coaches Notes
You are going to have to keep things moving with minimal breaks/rest to hit the goal on this one. The run should take 3:30-4:30 each time. With the 3 minute rest in between rounds, you should be relatively fresh for both runs.

Choose a weight on the swings that you can complete 50 reps in around 2 minutes. Think 1-3 sets with just long enough to give the grip a break.

The pull ups can be broken up more, but the rest in between should be 5-10 seconds depending on the size of each set. Break them up into 2-5 sets. You should be able to do at least 6 reps at a time.

If you are not able to run for any reason, go with the following version of the workout:

4 Rounds

1 Min Continuous Movement
15 KB Swing
8 Pull Up

Rest 3 Minutes

4 Rounds

1 Min Continuous Movement
15 KB Swing
8 Pull Up

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2 Rounds

Run 800 Meters
30 Barbell Deadlift
30 Kipping Pull Up

Rest 3 Minute Between Rounds

Strict Pull Option: 15-20 Strict Pull Ups

Suggestions
Men: 155-185#
Women: 95-125#

Extra Challenge:
Men: 205-245#
Women: 135-165#

Glory Days Option: 16 Bar/Ring Muscle Ups to Replace Pull Ups

Score:
Round 1
Round 2

Goal: 7-10 Minutes per Round

Coaches Notes
You are going to have to keep things moving with minimal breaks/rest to hit the goal on this one. The run should take 3:30-4:30 each time. With the 3 minute rest in between rounds, you should be relatively fresh for both runs.

The deadlifts should take about 2 minutes. Choose a load that you can complete sets of at least 8-10 reps at a time. It should be heavy enough that you have to break at least once but not so heavy that you are getting sloppy or having to go down to really small sets.

The pull ups can be broken up more, but the rest in between should be 5-10 seconds depending on the size of each set. Break them up into 2-5 sets. You should be able to do at least 6 reps at a time.

If you are not able to run for any reason, go with the following version of the workout:

4 Rounds

1 Min Continuous Movement
15 KB Swing
8 Pull Up

Rest 3 Minutes

4 Rounds

1 Min Continuous Movement
15 KB Swing
8 Pull Up

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2 Rounds

60 Cal (M) / 44 Cal (W) - Assault Bike
-OR- 1000 Meter Row

50 Kettlebell Overhead Swings
30 Kipping Pull Up

Rest 3 Minute Between Rounds

Strict Pull Option: 15-20 Strict Pull Ups

**Could also do this with barbell option found in Program B.

Suggestions
Men: 40-55# KB/DB
Women: 25-35# KB/DB

Extra Challenge:
GLORY DAYS: 16 Bar/Ring Muscle Ups to Replace Pull Ups

Score:
Round 1
Round 2

Goal: 7-10 Minutes per Round

Coaches Notes
You are going to have to keep things moving with minimal breaks/rest to hit the goal on this one. The run should take 3:30-4:30 each time. With the 3 minute rest in between rounds, you should be relatively fresh for both runs.

Choose a weight on the swings that you can complete 50 reps in around 2 minutes. Think 1-3 sets with just long enough to give the grip a break.

The pull ups can be broken up more, but the rest in between should be 5-10 seconds depending on the size of each set. Break them up into 2-5 sets. You should be able to do at least 6 reps at a time.

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

MAMA MODIFICATIONS

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

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

30 Double Unders/Hop Overs
16 Push Up + Taps
30 Double Unders/Hop Overs
16 Alternating Dumbbell Shoulder Press

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs / Increase Push Up + Taps to 24 Reps
Women: 35# DBs / Increase Push Up + Taps to 24 Reps

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-6 Rounds

Coaches Notes
Holy shoulders! It may be worth going with hop overs today just to give your shoulders a quick break. If you do decide on double unders, try to keep your shoulders as relaxed as possible and concentrate on rotating the rope using solely the motion of your wrists! Break the push up + taps into 3-4 sets from the start since it's easy to transition in and out of that position. Choose a weight for the presses that you COULD do unbroken when fresh, but definitely break those up into 2-3 sets from the beginning so that you can sustain for the entire 12 minutes.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

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

30 Double Unders/Hop Overs
16 Push Up + Taps
30 Double Unders/Hop Overs
12 Shoulder Press

Suggestions
Men: 75-95#
Women: 45-55#

Extra Challenge:
Men: 115# / Increase Push Up + Taps to 24 Reps
Women: 65# / Increase Push Up + Taps to 24 Reps

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-6 Rounds

Coaches Notes
Holy shoulders! It may be worth going with hop overs today just to give your shoulders a quick break. If you do decide on double unders, try to keep your shoulders as relaxed as possible and concentrate on rotating the rope using solely the motion of your wrists! Break the push up + taps into 3-4 sets from the start since it's easy to transition in and out of that position. Choose a weight for the presses that you COULD do unbroken when fresh, but definitely break those up into 2-3 sets from the beginning so that you can sustain for the entire 12 minutes.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

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

30 Double Unders/Hop Overs
16 Push Up + Taps
30 Double Unders/Hop Overs
12 Seated Sandbag Shoulder Press

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

Extra Challenge:
Men/Women: Increase Push Up + Taps to 24 Reps and Seated Shoulder Press to 16

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-6 Rounds

Coaches Notes
Holy shoulders! It may be worth going with hop overs today just to give your shoulders a quick break. If you do decide on double unders, try to keep your shoulders as relaxed as possible and concentrate on rotating the rope using solely the motion of your wrists! Break the push up + taps into 3-4 sets from the start since it's easy to transition in and out of that position. Choose a weight for the presses that you COULD do unbroken when fresh, but definitely break those up into 2-3 sets from the beginning so that you can sustain for the entire 12 minutes.

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

TEAM VERSION

In Teams of 2 Complete:

Part 1:

10 Rounds (5 Rounds Each)

30 Double Unders/Hop Overs
16 Push Up + Taps

Complete 5 Rounds Each in a you go - I go fashion

NO REST BETWEEN PART 1 AND PART 2

Part 2:

10 Rounds (5 Rounds Each)

30 Double Unders/Hop Overs
16 Alternating Dumbbell Shoulder Press

Complete 5 Rounds Each in a you go - I go fashion

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs / Increase Push Up + Taps to 24 Reps
Women: 35# DBs / Increase Push Up + Taps to 24 Reps

Score: Total Time
Goal: 22-30 Minutes

Coaches Notes
So for this one, Partner 1 will start off and complete 30 DUs/Hop Overs then 16 Push Up + Taps while Partner 2 rests. When Partner 1 has completed an entire round, he/she will rest while Partner 2 completes an entire round (30+16). That's 2 rounds out of 10. Continue going back and forth. Once Partner 2 completes their 5th round, transition into Part 2, which works the same way wbut with 16 alternating presses. You guys are done when the 10th round of 30 DUs/Hop Overs and 16 presses are done.

Since your shoulders get a break while your partner works, choose a push up + taps variation / pace that will challenge you. You don't want your partner waiting around too long so be sure you can get those 16 reps one in under a minute. Same idea goes for the shoulder press. You should be able to do the 16 reps unbroken - but consider breaking once from the beginning just for the sake of keeping your shoulders from dying!

MAMA MODIFICATIONS

Double/Single Unders

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.

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.

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.