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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Rounds:

2 Wall Walk
6 Dumbbell Loki Complex

Rest 1 minute

2 Rounds:

3 Wall Walks
9 Dumbbell Loki Complex

Rest 1 minute

1 Round:

6 Wall Walks
18 Dumbbell Loki Complex

1 rep Loki Complex = 1 Deadlift + 1 Power Clean + 1 Squat Clean

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Men & Women: Increase Wall Walks to:
3 per round in part 1
4 per round in part 2
8 in part 3

Score: Total Time

Goal: 16-20 Minutes

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Rounds:

2 Wall Walk
6 Barbell Loki Complex

Rest 1 minute

2 Rounds:

3 Wall Walks
9 Barbell Loki Complex

Rest 1 minute

1 Round:

6 Wall Walks
18 Barbell Loki Complex

1 rep Loki Complex = 1 Deadlift + 1 Power Clean + 1 Squat Clean

Suggestions
Men: 95#
Women: 65#

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

Men & Women: Increase Wall Walks to:
3 per round in part 1
4 per round in part 2
8 in part 3

Score: Total Time

Goal: 16-20 Minutes

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Rounds:

2 Wall Walk
6 Sandbag Loki Complex

Rest 1 minute

2 Rounds:

3 Wall Walks
9 Sandbag Loki Complex

Rest 1 minute

1 Round:

6 Wall Walks
18 Sandbag Loki Complex

1 rep Loki Complex = 1 Deadlift + 1 Power Clean + 1 Squat Clean

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

Extra Challenge
Men & Women: Increase Wall Walks to:
3 per round in part 1
4 per round in part 2
8 in part 3

Score: Total Time

Goal: 16-20 Minutes

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

MAMA MODIFICATIONS

N/A

It's Day 5 of Project April! Today's Program A or SHIFT will count toward the Project April Badge in the Trophy Case!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 3 Minutes for 24 Minutes (8 Rounds Total)

12 Wall Balls / Single Dumbbell Thrusters
Run 200 Meters
8 Burpees

Suggestions
Men: 40#DB - or - 20#ish Ball
Women: 25# DB -or- 13-15# Ball

Extra Challenge
Men/Women: Increase Reps to 18 Wall Balls / 12 Burpees

Score:
Fastest Round
Slowest Round

Goal: 2:00-2:40

Coaches Notes

The idea here is to have at least 20 seconds to rest between rounds, even before the last round. Set yourself up so that you can complete your first couple of rounds on the faster side of the goal window so that as fatigue sets in in the later rounds, you'll still be able to get that necessary rest.

Choose a weight (if possible) and a target height on the wall balls that you can perform all 12 reps unbroken for at least the first 4 rounds. After that, they should be completed in no more than 2 sets.

Push an uncomfortable pace on the run. We are shooting for a minute or less each time.

It's a fairly low number of burpees, and you get to rest after them, so send it. Make sure you are breathing throughout and don't stop moving!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 3 Minutes for 24 Minutes (8 Rounds Total)

12 Wall Balls / Single Dumbbell Thrusters

15 Cal (M) / 11 Cal (W) - Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) - Row

8 Burpees

Suggestions
Men: 40#DB - or - 20#ish Ball
Women: 25# DB -or- 13-15# Ball

Extra Challenge
Men/Women: Increase Reps to 20 Wall Balls / 12 Burpees

Score:
Fastest Round
Slowest Round

Goal: 2:00-2:40

Coaches Notes

The idea here is to have at least 20 seconds to rest between rounds, even before the last round. Set yourself up so that you can complete your first couple of rounds on the faster side of the goal window so that as fatigue sets in in the later rounds, you'll still be able to get that necessary rest.

Choose a weight (if possible) and a target height on the wall balls that you can perform all 12 reps unbroken for at least the first 4 rounds. After that, they should be completed in no more than 2 sets.

Push an uncomfortable pace on the bike/row. We are shooting for a minute or less each time.

It's a fairly low number of burpees, and you get to rest after them, so send it. Make sure you are breathing throughout and don't stop moving!

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

MAMA MODIFICATIONS

Thruster/Wall Ball

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

30 Alternating Single Arm Dumbbell Power Snatch
18 Box Jumps -or- Jump Overs

Suggestions
Men: 40# DB / 20-24" Jump
Women: 25# DB / 16-20" Jump

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

Score: Total Time

Goal: 10-16 Minutes

Coaches Notes

Simple and effective couplet today. We are looking for 2:30-4:00 per round.

Choose a load on the snatches that you can complete 30 reps in 1-3 sets the whole way.

For the box jumps, try to find a good rhythm that allows you move through 18 reps at a continuous pace. Keep breaks to a minimum. 18 reps should take 1:00-1:30.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

20 Barbell Power Snatch
18 Box Jumps -or- Jump Overs

Suggestions
Men: 75# / 20-24" Jump
Women: 55# / 16-20" Jump

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

Score: Total Time

Goal: 10-16 Minutes

Coaches Notes

Simple and effective couplet today. We are looking for 2:30-4:00 per round.

Choose a load on the snatches that you can complete 20 reps in 1-3 sets the whole way.

For the box jumps, try to find a good rhythm that allows you move through 18 reps at a continuous pace. Keep breaks to a minimum. 18 reps should take 1:00-1:30.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

20 Sandbag Ground to Overhead
18 Box Jumps -or- Jump Overs

Suggestions
Men: 50-70# / 20-24" Jump
Women: 25-45# / 16-20" Jump

Score: Total Time

Goal: 10-16 Minutes

Coaches Notes

Simple and effective couplet today. We are looking for 2:30-4:00 per round.

On the ground to overheads, consider releasing the bag on the way down then immediately resetting for the next rep. Do this for at least 7 reps at a time.

For the box jumps, try to find a good rhythm that allows you move through 18 reps at a continuous pace. Keep breaks to a minimum. 18 reps should take 1:00-1:30.

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

5 Rounds

1 Minute Max Reps Renegade Row
400 Meter Run

Rest 2 Minutes

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score 1: Total Renegade Row Reps
Score 2: Fastest 400 Meter Run
Score 3: Slowest 400 Meter Run

Goal:
Renegade Rows: 40-70 Reps
Runs: 1:30-2:30

Coaches Notes

Rounds should take 2:30-3:30 each time. With the 2 minute rest period between each round, you should be able to really send it every time.

We've got 3 scores today, so there is nowhere to hide. Get uncomfortable on all 5 rounds!

Set yourself up for 8-13 or so Renegade Rows per round. Know that even with the rest, the reps will likely start to decrease as the workout progresses. If 8 reps is a real struggle in the first round, customize something.

The clock for the run starts RIGHT at that minute mark after the renegade rows.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

5 Rounds

1 Minute Max Feet Elevated Inverted Row
400 Meter Run

Rest 2 Minutes

No weight needed for this version!

Score 1: Total Inverted Row Reps
Score 2: Fastest 400 Meter Run
Score 3: Slowest 400 Meter Run

Goal:
Inverted Rows: 50-85 Reps
Runs: 1:30-2:30

Coaches Notes

Rounds should take 2:30-3:30 each time. With the 2 minute rest period between each round, you should be able to really send it every time.

We've got 3 scores today, so there is nowhere to hide. Get uncomfortable on all 5 rounds!

We are looking for 10-17 inverted rows per round. These should be set up for a difficulty that doesn't allow you to hold more than 15 or so in subsequent rounds. You may be able to do some bigger sets in the beginning but by the later rounds, they should have to be pretty broken up.

The clock for the run starts RIGHT at that minute mark after the inverted rows.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

5 Rounds

1 Minute Max Reps Renegade Row
30 Cal (M) / 22 Cal (W) - Assault Bike
-OR- 500 Meter Row

Rest 2 Minutes

**Could also do this version with feet elevated inverted rows as seen in Program B.

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score 1: Total Renegade Row Reps
Score 2: Fastest Bike/Row
Score 3: Slowest Bike/Row

Goal:
Renegade Rows: 40-70 Reps
Inverted Row Option: 50-85 Reps
Row/Bike: 1:30-2:30

Coaches Notes

Rounds should take 2:30-3:30 each time. With the 2 minute rest period between each round, you should be able to really send it every time.

We've got 3 scores today, so there is nowhere to hide. Get uncomfortable on all 5 rounds!

Set yourself up for 8-13 or so Renegade Rows per round. Know that even with the rest, the reps will likely start to decrease as the workout progresses. If 8 reps is a real struggle in the first round, customize something.

The clock for the bike/row starts RIGHT at that minute mark after the renegade rows. Keep this in mind for deciding when to transition.

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

MAMA MODIFICATIONS

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.

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.

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

16 Minute EMOM
(Every Minute on the Minute for 16 Minutes)

Minute 1: 14-18 Dumbbell Hang Power Cleans
Minute 2: 12-18 Alternating Dumbbell Shoulder Rack Lunges

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Completion: Note weight used and reps completed each minute in comments!

Goal: Challenge yourself but complete all work each minute!

Coaches Notes

Challenge yourself with weight today. Go with something that you will have to break up into two sets but still have 15-20 seconds rest each minute.

Focus on getting tall on the hang power cleans. We want that good hip and leg extension to send the weight up rather than a lot of swinging action. Keep the weight close to your body on the way up and back down.

Elbows high is the name of the game on the lunges. The weight should remain basically over the hips throughout each rep. If you drop the elbows or look down, it will be much harder to keep your torso upright and more likely to light up the lower back.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

16 Minute EMOM
(Every Minute on the Minute for 16 Minutes)

Minute 1: 12-14 Barbell Hang Power Cleans
Minute 2: 10-14 Alternating Barbell Front Rack Lunges

Suggestions
Men: 95#
Women: 65#

Extra Challenge
Men: 115-135#
Women: 75-85#

Score:
Completion: Note weight used and reps completed each minute in comments!

Goal: Challenge yourself but complete all work each minute!

Coaches Notes

Challenge yourself with weight today. Go with something that you will have to break up into two sets but still have 15-20 seconds rest each minute.

Focus on getting tall on the hang power cleans. We want that good hip and leg extension to send the weight up rather than a lot of swinging action. Keep the weight close to your body on the way up and back down.

Elbows high is the name of the game on the lunges. The weight should remain basically over the hips throughout each rep. If you drop the elbows or look down, it will be much harder to keep your torso upright and more likely to light up the lower back.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

16 Minute EMOM
(Every Minute on the Minute for 16 Minutes)

Minute 1: 14-18 Sandbag Hang Power Cleans
Minute 2: 12-18 Alternating Sandbag Front Rack Lunges

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

Score:
Completion: Note weight used and reps completed each minute in comments!

Goal: Challenge yourself but complete all work each minute!

Coaches Notes

Challenge yourself today. Try to hold on to the bag for a few extra reps before breaking. You'll want to have 15-20 seconds to rest each minute.

Focus on getting tall on the hang power cleans. We want that good hip and leg extension to send the weight up rather than a lot of swinging action. Keep the weight close to your body on the way up and back down.

Elbows high is the name of the game on the lunges. Keep the bag resting on the biceps, upper arms parllel to the floor. If you drop the elbows or look down, it will be much harder to keep your torso upright and more likely to light up the lower back.

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

MAMA MODIFICATIONS

Hang Clean

Having to move the barbell out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead 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.

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

4 Rounds

40 Air Squats
20 Pull Ups
10 Devil Press

**Strict Pull Up Option: 12-15 Strict Pull Ups Each Round

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men/Women: Increase Reps to:
60 Air Squats
30 Pull Ups
15 Devil Press

Score: Total Time

Goal: 14-20 Minutes

Coaches Notes

You're shooting for 3:30-5:00 per round today. Find a steady but mildly uncomfortable pace on the air squats. Of the three movements today, this one is one you can really challenge yourself to push the pace on.

Don't peacock the pull ups. Break with a few reps left in the tank each time you hop up on the bar. You should definitely be able to perform at lest 5 reps of whatever variation you choose, even under fatigue. If you don't have a pull up bar, a great customizations for those would be 20 Dumbbell Bent Over Rows or 15 Single Arm Bent Over Rows on both arms.

Choose a weight and pace on the devil press that allow you to get those 10 reps done in 1:15-2:00. Use the warm up to gauge how long 2-3 reps will take you then do the math to ensure you'll fall within that time frame.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

40 Air Squats
20 Pull Ups
10 Sandbag Burpees

**Strict Pull Up Option: 12-15 Strict Pull Ups Each Round

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

Extra Challenge
Men/Women: Increase Reps to:
60 Air Squats
30 Pull Ups
15 Sandbag Burpees

Score: Total Time

Goal: 14-20 Minutes

Coaches Notes

You're shooting for 3:30-5:00 per round today. Find a steady but mildly uncomfortable pace on the air squats. Of the three movements today, this one is one you can really challenge yourself to push the pace on.

Don't peacock the pull ups. Break with a few reps left in the tank each time you hop up on the bar. You should definitely be able to perform at lest 5 reps of whatever variation you choose, even under fatigue. If you don't have a pull up bar, a great customizations for those would be 20 Sandbag Bent Over Rows or 15 Single Arm Bent Over Rows on both arms.

Choose a pace on the sandbag bupee that allow you to get those 10 reps done in 1:15-2:00. Use the warm up to gauge how long 2-3 reps will take you then do the math to ensure you'll fall within that time frame. If your bag is too heavy to allow for that, reduce the reps to 8.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

300 Air Squats
150 Pull Ups
100 Devil Press

One Person Works at a Time. Switch whenever you want!

**Could also do this version with Sandbag Burpees as seen in Program C!

**Strict Pull Up Option: 75-100 Strict Pull Ups

Suggestions
Men: 40# DBs
Women: 25# DBs

Score: Total Time

Goal: 24-30 Minutes

Coaches Notes

You guys can split up the work however you like. The reps are listed as total combined between the two of you. While one partner works, the other rests. You shouldn't move on to the next movement until all reps of the previous movement are complete.

Find a steady but uncomfortable pace on the air squats. You can really afford to push the pace on this movement since you're resting while your partner works. Don't peacock the pull ups. Even with rest, these will get tough just with the high volume you have to work through before moving on. The variation you choose should allow you to do at least 5 at a time.

Choose a weight for the devil press that allows you to perform 7-10 reps within a minute. Use the warm up to gauge how long 2-3 reps will take you then do the math to ensure you'll fall within that time frame.

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.

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.

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!