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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: BROKK & EITRI

80 Air Squats
60 Alternating V-Ups
40 Push Ups
800m Run
40 Push Ups
60 Alternating V-Ups
80 Air Squats

You can also replace the V-Ups with 40 Toes to Bar each time.

No weight needed today!

Extra Challenge
Men/Women: Increase reps to 100 Air Squats / 70 Alt. V-Ups (or 50 TTB)/ 50 Push Ups each time.

Score: Total Time

Goal: 16-24 Minutes

Coaches Notes

This workout may be all bodyweight but don't underestimate its potency! Be careful not to burn out on the first set of squats. You'll be fresh so it'll be tempting - but just find a nice, steady pace. They should take no longer than 4 minutes, though. Break early on the alternating v-ups! Commit to sets of 8-12 from the start and try to hold on. Same goes for the push ups, although it may be smarter to start off with sets of 6-10! If you're past the 10-minute mark after the first 80-60-40, customize the run and/or the remaining movements so that you can move at a faster pace for the remainder of the workout. The run should be around 4-5 minutes so reduce the distance if you know it'll be longer. Do your best during that time to relax your shoulders since you're heading straight back into push ups after!

If you can't run for space or weather reasons, do this:

8 Rounds

20 Air Squats
15 Alternating V-Ups
10 Push Ups
1 Minute of Continuous Movement

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: BROKK & EITRI

80 Air Squats
60 Alternating V-Ups
40 Push Ups
60/44 Cal Bike - OR - 1000 Meter Row
40 Push Ups
60 Alternating V-Ups
80 Air Squats

You can also replace the V-Ups with 40 Toes to Bar each time.

No weight needed today!

Extra Challenge
Men/Women: Increase reps to 100 Air Squats / 70 Alt. V-Ups (or 50 TTB)/ 50 Push Ups each time.

Score: Total Time

Goal: 16-24 Minutes

Coaches Notes

This workout may be all bodyweight but don't underestimate its potency! Be careful not to burn out on the first set of squats. You'll be fresh so it'll be tempting - but just find a nice, steady pace. They should take no longer than 4 minutes, though. Break early on the alternating v-ups! Commit to sets of 8-12 from the start and try to hold on. Same goes for the push ups, although it may be smarter to start off with sets of 6-10! If you're past the 10-minute mark after the first 80-60-40, customize the bike/row and/or the remaining movements so that you can move at a faster pace for the remainder of the workout. The bike/row should be around 4-5 minutes so reduce the calories if you're going past 5 minutes. If you're going with the bike, try to limit how much you "press" on the handles in the last 1-2 minutes so that you're ready to do push ups when you hop off.

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

MAMA MODIFICATIONS

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.

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.

Alt V-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, knees bent, just arms, or just legs. Some other options for customizing are Functional Progression 2, DB Windmills, or Banded Woodchops. 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

EMOM 15 Minutes (Every Minute on the Minute for 15 Minutes)

Min 1: 20 Double Unders/Hop Overs + Max Reps Dumbbell Power Clean

Min 2: 20 Double Unders/Hop Overs + Max Reps Dumbbell Push Press

Min 3: Rest

This ends up being 5 Rounds TOTAL alternating back and forth.

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 30 Double Unders/Hop Overs / 50# DBs
Women: 30 Double Unders/Hop Overs / 35# DBs

Score 1: Total Power Clean Reps
Score 2: Total Push Press Reps

Goal:
Score 1: 60-90 Reps
Score 2: 60-90 Reps

Coaches Notes

To hit the goal for this one, you'll need to complete 12-18 reps each minute for both movements. This is doable if you set yourself properly.

The double unders/hop overs should take around 15 seconds. You want to get to your dumbbells by the :20 second mark. If the double unders are going to be really broken up, go with hop overs.

Choose a weight that you can hit at least 7 unbroken power cleans and 8-10 unbroken push presses at a time. You can definitely break within the minute and still hit the goal if you hit those numbers in the first set and keep the break short. Know that the double unders are going to be affected by your shoulder fatigue so be aggressive with the wrists!

Use the minute rest to shake out the arms and focus on slowing your breathing.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

EMOM 15 Minutes (Every Minute on the Minute for 15 Minutes)

Min 1: 20 Double Unders/Hop Overs + Max Reps Barbell Power Clean

Min 2: 20 Double Unders/Hop Overs + Max Reps Barbell Push Press

Min 3: Rest

This ends up being 5 Rounds TOTAL alternating back and forth.

Suggestions
Men: 75-95#
Women: 55-65#

Extra Challenge
Men: 30 Double Unders/Hop Overs - 115-135#
Women: 30 Double Unders/Hop Overs - 75-85#

Score 1: Total Power Clean Reps
Score 2: Total Push Press Reps

Goal:
Score 1: 50-80 Reps
Score 2: 50-80 Reps

Coaches Notes

To hit the goal for this one, you'll need to complete 10-16 reps each minute for both movements. This is doable if you set yourself properly.

The double unders/hop overs should take around 15 seconds. You want to get to your barbell by the :20 second mark. If the double unders are going to be really broken up, go with hop overs.

Choose a weight that you can hit at least 5-6 unbroken power cleans and 6-8 unbroken push presses at a time. You can definitely break within the minute and still hit the goal if you hit those numbers in the first set and keep the break short. Know that the double unders are going to be affected by your shoulder fatigue so be aggressive with the wrists!

Use the minute rest to shake out the arms and focus on slowing your breathing.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

EMOM 15 Minutes (Every Minute on the Minute for 15 Minutes)

Min 1: 20 Double Unders/Hop Overs + Max Reps Sandbag Power Clean

Min 2: 20 Double Unders/Hop Overs + Max Reps Shoulder to Shoulder Sandbag Push Press

Min 3: Rest

This ends up being 5 Rounds TOTAL alternating back and forth.

This version can also be done with sandbag hop overs.

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

Extra Challenge
Men/Women: 30 Double Unders/Hop Overs

Score 1: Total Power Clean Reps
Score 2: Total Push Press Reps

Goal:
Score 1: 60-90 Reps
Score 2: 60-90 Reps

Coaches Notes

To hit the goal for this one, you'll need to complete 12-18 reps each minute for both movements. This is doable if you set yourself properly.

The double unders/hop overs should take around 15 seconds. You want to get to your bag by the :20 second mark. If the double unders are going to be really broken up, go with hop overs.

You should be able to hit at least 7 unbroken power cleans and 8-10 unbroken push presses at a time. You can definitely break within the minute and still hit the goal if you hit those numbers in the first set and keep the break short. Know that the double unders are going to be affected by your shoulder fatigue so be aggressive with the wrists!

Use the minute rest to shake out the arms and focus on slowing your breathing.

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

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.

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 reccomend 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.

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.

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.

"CREW"

This workout was created as the birthday workout for Street Parking co-founders' third son Crew. Crew was born on March 1, 2022 - after roughly 10 hours of labor at home.

Enjoy!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Rounds

Perform 1 Round Every 10 Minutes

Run 400 Meters
22 Dumbbell Thrusters
Run 400 Meters
22 Burpee Box Jump Overs

This version could also be done with:
Sandbag Thrusters

Suggestions
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box

Extra Challenge
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box

Score:
Round 1 Total Time
Round 2 Total Time
Round 3 Total Time

Goal: 6-8 Minutes EACH

Coaches Notes

A very appropriate workout for the newest member of team Alcaraz. You will score each round separately on this one. Send it on every round and expect that the times will fall off a bit from round 1 to round 3. Set yourself up so that you have at least 2 minutes to rest between rounds. If the first round goes longer than 8:00, customize something.

The run should take 2:00-2:30. You will have to dig deep on the second run in each round in order to stay on pace.

Choose a weight on the thrusters that you can complete 22 reps in 1-3 sets the whole way.

Try to find a rhythm on the burpee box jump overs that you can keep moving with minimal longer breaks. 22 reps should take 1:30-2:00.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Rounds

Perform 1 Round Every 10 Minutes

Run 400 Meters
22 Barbell Thrusters
Run 400 Meters
22 Burpee Box Jump Overs

Suggestions
Men: 75-95# / 20-24" Box
Women: 55-65# / 16-20" Box

Extra Challenge
Men: 115# / 22-24" Box
Women: 75# / 18-20" Box

Score:
Round 1 Total Time
Round 2 Total Time
Round 3 Total Time

Goal: 6-8 Minutes EACH

Coaches Notes

A very appropriate workout for the newest member of team Alcaraz. You will score each round separately on this one. Send it on every round and expect that the times will fall off a bit from round 1 to round 3. Set yourself up so that you have at least 2 minutes to rest between rounds. If the first round goes longer than 8:00, customize something.

The run should take 2:00-2:30. You will have to dig deep on the second run in each round in order to stay on pace.

Choose a weight on the thrusters that you can complete 22 reps in 1-3 sets the whole way.

Try to find a rhythm on the burpee box jump overs that you can keep moving with minimal longer breaks. 22 reps should take 1:30-2:00.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Rounds

Perform 1 Round Every 10 Minutes

Bike 30 Cal/22 Cal -or- 500 Meter Row

22 Barbell Thrusters

Bike 30 Cal/22 Cal -or- 500 Meter Row

22 Burpee Box Jump Overs

This version could also be done with:
Dumbbell Thrusters
Sandbag Thrusters

Suggestions
Men: 75-95# Bar / 40# DBs / 20-24" Box
Women: 55-65# /25# DBs / 16-20" Box

Extra Challenge
Men: 115# / 50# DBs / 22-24" Box
Women: 75# / 35# DBs / 18-20" Box

Score:
Round 1 Total Time
Round 2 Total Time
Round 3 Total Time

Goal: 6-8 Minutes EACH

Coaches Notes

A very appropriate workout for the newest member of team Alcaraz. You will score each round separately on this one. Send it on every round and expect that the times will fall off a bit from round 1 to round 3. Set yourself up so that you have at least 2 minutes to rest between rounds. If the first round goes longer than 8:00, customize something.

The bike/row should take 2:00-2:30. You will have to dig deep on the second bike/row in each round in order to stay on pace.

Choose a weight on the thrusters that you can complete 22 reps in 1-3 sets the whole way.

Try to find a rhythm on the burpee box jump overs that you can keep moving with minimal longer breaks. 22 reps should take 1:30-2:00.

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.

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.

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.

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

8 Rounds

100 Meter Farmer Carry
15 Dumbbell Deadlfit
10 Inverted Row -or- 5-7 Strict Pull Up

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 15-22 Minutes

Coaches Notes

We are shooting for 1:50-2:45 per round today. Assuming the farmer carry takes about a minute that gives you roughly 1:00-1:45 for the other stuff.

Choose a load on the deadlifts that you think you can go unbroken for at least the first 5 rounds. Make sure that you push your hips back and down and lift your chest up before you stand with each rep. Moving fast through these is no excuse to get sloppy.

Choose a version of the inverted row or number of strict pull ups that is going to be challenging and that you will have to break up at some point during the workout. No bent over rows today. If you have nothing to pull up to, go with 10 alternating plank rows (5/side) or single arm bent over rows with the other hand supporting you on a box, bench, or wall.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

8 Rounds

100 Meter Farmer Carry
10 Barbell Deadlift
10 Inverted Row -or- 5-7 Strict Pull Up

Suggestions
Men: 135-155#
Women: 85-105#

Extra Challenge
Men: 185-225#+
Women: 125-155#+

Score: Total Time

Goal: 15-22 Minutes

Coaches Notes

We are shooting for 1:50-2:45 per round today. Assuming the farmer carry takes about a minute that gives you roughly 1:00-1:45 for the other stuff.

Choose a load on the deadlifts that you think you can go unbroken for at least the first 5 rounds. Make sure that you push your hips back and down and lift your chest up before you stand with each rep. Moving fast through these is no excuse to get sloppy.

Choose a version of the inverted row or number of strict pull ups that is going to be challenging and that you will have to break up at some point during the workout. No bent over rows today. If you have nothing to pull up to, go with 10 alternating plank rows (5/side) or single arm bent over rows with the other hand supporting you on a box, bench, or wall.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

8 Rounds

100 Sandbag Suitcase Carry (Switch at 50 Meters)
10 Sandbag Over the Shoulder
10 Sandbag Bent Over Slam - or- Inverted Row - or 5-7 Strict Pull Up

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

Extra Challenge
Men/Women: If you have a heavy d-ball or sandbag - lower reps of over the shoulder to 6-8 each time and get after it!

Score: Total Time

Goal: 15-22 Minutes

Coaches Notes

We are shooting for 1:50-2:45 per round today. Assuming the suitcase carry takes about a minute that gives you roughly 1:00-1:45 for the other stuff.

For the over the shoulders, be aggressive with the hips as you stand. Try to avoid pulling too much with the arms, this will save you in the slams/rows/pull ups. For heavier bags, you may need to adjust the reps to something you can complete in under a minute.

Choose a version of the inverted row or number of strict pull ups that is going to be challenging and that you will have to break up at some point during the workout. No bent over rows today. If you have nothing to pull up to, go with 10 alternating plank rows (5/side) or single arm bent over rows with the other hand supporting you on a box, bench, or wall.

If you go with bent over slams, 10 is a very manageable number so challenge yourself to be as explosive as possible in the slam portion of the movement and take the time to set up properly for the row portion.

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

MAMA MODIFICATIONS

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.

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 Goodmorning 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.

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.

It's the first day of Project April!! Today's Program A or SHIFT workout will count toward your Project April Badge in the Trophy Case!!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Sets

Each Set is 4 Rounds

8 Double Dumbbell Hang Power Snatch
10 Alternating Shoulder Rack Lunge

Rest 1 Minute Between Sets

Suggestions
Men: 30-40# DBs
Women: 15-25# DBs

Extra Challenge
Men/Women: Increase Reps to 10/12

Score:
Set 1 Total Time
Set 2 Total TIme
Set 3 Total Time

Goal: 3:00-4:30

Coaches Notes

To hit the goal for each set, you'll need to set yourself up for about :45-1:10 per round. Movements should pretty much be unbroken.

For the first couple rounds, you may be able to go right into the shoulder racked lunges from the hang snatches. After that, consider doing 7 hang power snatches, take a short break, then hit the 8th rep and lower to the shoulders for the lunges.

If you aren't comfortable with the hang double dumbbell snatch, go with 12 alternating hang snatches instead.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Sets

Each Set is 4 Rounds

8 Barbell Hang Power Snatch
10 Alternating Barbell Front Rack Lunge

Rest 1 Minute Between Sets

Suggestions
Men: 75#
Women: 55#

Extra Challenge
Men: 95-115#
Women: 65-75#

Score:
Set 1 Total Time
Set 2 Total TIme
Set 3 Total Time

Goal: 3:00-4:30

Coaches Notes

To hit the goal for each set, you'll need to set yourself up for about :45-1:10 per round. Movements should pretty much be unbroken.

Choose a load based on the hang power snatches. Go with something that you can go unbroken for the first couple rounds of each set at least. After that, you should be able to take one short break and still be on pace.

Dig deep on the front rack lunges and see if you can go unbroken every time. Even if that means taking an extra breath or two before you pick up the bar again after the snatches.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Sets

Each Set is 4 Rounds

8 Sandbag Hang to Overhead
10 Alternating Sandbag Front Rack Lunge

Rest 1 Minute Between Sets

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

Extra Challenge
Men/Women: Increase Reps to 10/12

Score:
Set 1 Total Time
Set 2 Total Time
Set 3 Total Time

Goal: 3:00-4:30

Coaches Notes

To hit the goal for each set, you'll need to set yourself up for about :45-1:10 per round. Movements should pretty much be unbroken.

Make sure you keep your belly tight and chest up in the set up for each rep of the hang to overhead. If you 'turn off' and just ride the bag down from overhead, your back will definitely be feeling it, so focus on control.

Keep the elbows high on the front rack lunges. Lead with the elbows coming up out of each lunge.

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

MAMA MODIFICATIONS

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.

Day 2 of Project April! Today's Program A and SHIFT workouts will count toward your Project April Badge in the Trophy Case!

This workout was the first workout of Project April in 2021!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

20 Alternating Single Arm Dumbbell Squat Clean Thruster
6 Burpees
18 Alternating Single Arm Dumbbell Squat Clean Thruster
6 Burpees
16 Alternating Single Arm Dumbbell Squat Clean Thruster
6 Burpees

Keep lowering the Single Arm DB Squat Clean Thrusters by 2 reps each round until you complete:

2 Alternating Single Arm Dumbbell Squat Clean Thruster
6 Burpees

Suggestions
Men: 40# DB
Women: 25# DB

Extra Challenge
Men: 50# DB / 8 Burpees
Women: 35# DB / Burpees

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes

This version has 110 squat clean thrusters in it so make sure you are taking the time to do them properly and pace accordingly. Choose a load that you could definitely do 20 unbroken reps of if you wanted to. In the workout however, probably a good idea to break up those first few rounds into 2-3 sets. If the first 20 squat clean thrusters takes longer than 2:30, lower the weight or customize so you can take less breaks or shorter breaks. Know that after the round of 16 squat clean thrusters, you are about halfway done with them! Choose a burpee variation that you can do 6 reps in less than :40 each time.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

**Notice the rep range and burpee number is different than Program A today!!

16 Barbell Squat Clean Thruster
9 Burpees
14 Barbell Squat Clean Thruster
9 Burpees
12 Barbell Squat Clean Thruster
9 Burpees

Keep lowering the Barbell Squat Clean Thrusters by 2 reps each round until you complete:

2 Barbell Squat Clean Thruster
9 Burpees

Suggestions
Men: 75-95#
Women: 55-65#

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

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes

Break up the reps on the squat clean thrusters early. Think something like 6-5-5, 5-5-4, and 4-4-4 for the first three rounds. Break it up into 2 sets for the next few rounds. Hold on for the last 2! When you finish the round of 12, you'll be well over half way done. If at that point, the clock is past 10 minutes, lower the weight or customize another way. Choose a variation on the burpee that you can complete 9 reps in a minute or less each time.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

**Notice the rep range and burpee number is different than Program A today!!

16 Sandbag Squat Clean Thruster
9 Burpees
14 Sandbag Squat Clean Thruster
9 Burpees
12 Sandbag Squat Clean Thruster
9 Burpees

Keep lowering the Barbell Squat Clean Thrusters by 2 reps each round until you complete:

2 Sandbag Squat Clean Thruster
9 Burpees

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

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes

Break up the reps on the squat clean thrusters early. Think something like 6-5-5, 5-5-4, and 4-4-4 for the first three rounds. Break it up into 2 sets for the next few rounds. Hold on for the last 2! When you finish the round of 12, you'll be well over half way done. If you are working with a heavier bag and the goal time seems unrealistic, omit the round of 16 and start with 14 squat clean thrusters. Choose a variation on the burpee that you can complete 9 reps in a minute or less each time.

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

10 Alternating Single Arm Squat Clean Thruster
6 Burpees

To be performed in an I GO - YOU GO fashion.

Could also do this version with Barbell or Sandbag. If doing that lower the squat clean thruster reps to 7 each time.

Suggestions
Men: 40# DB
Women: 25# DB

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

Score: Total Time

Goal: 16-24 Minutes

Coaches Notes

So the way this one works is you will do an entire round (10 and 6) while your partner rests. Then you'll switch. Your partner will do an entire round while you rest. Continue alternating until you've BOTH completed 10 rounds (20 total).

To hit the goal, you'll both need to finish your rounds within 0:45-1:15. Choose a load that you know you can go unbroken with for at least the first 5 rounds. Beyond that you definitely shouldn't be breaking more than once to get those 10 reps done. The burpees should take you no more than 30 seconds!

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

MAMA MODIFICATIONS

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.

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.