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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Sets

Each Set is 2 Rounds of

20 Double Unders / DB Hop Overs
12 Alternating Dumbbell Power Snatch
20 Double Unders / DB Hop Overs
12 Dumbbell Squat

Rest 2 Minutes Between Sets

Suggestions
Men: 40-50# DB(s)
Women: 25-35# DB(s)

Extra Challenge
Increase reps to 16 Snatch + 16 Squat
30 Double Unders/Hop Overs

Score: Fastest Set

Goal: 2:30-4:00

Coaches Notes

So you'll perform 2 rounds of 20-12-20-12, rest 2 minutes, do another 2 rounds, rest 2 minutes, then another 2 rounds, then you're done.

Don't hold back on this one, guys. Each set of 20 double unders or hop overs should take absolutely no longer than 30 seconds. If you're struggling with double unders, go with the hop overs! Choose a weight for the snatches and the squats that you can do unbroken the entire time. It might mean having to really fight in that second round of each set, or even slow your pace down a little, but do your best to hang onto the weight. Of course, if your form is getting sloppy, take a moment to breathe and reset before diving back in.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Sets

Each Set is 2 Rounds of

20 Double Unders / DB Hop Overs
8 Barbell Power Snatch
20 Double Unders / DB Hop Overs
12 Barbell Back Squat

Rest 2 Minutes Between Sets

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

Extra Challenge
Increase reps to 12 Snatch + 16 Squat
30 Double Unders/Hop Overs

Score: Fastest Set

Goal: 2:30-4:00

Coaches Notes

So you'll perform 2 rounds of 20-8-20-12, rest 2 minutes, do another 2 rounds, rest 2 minutes, then another 2 rounds, then you're done.

Don't hold back on this one, guys. Each set of 20 double unders or hop overs should take absolutely no longer than 30 seconds. If you're struggling with double unders, go with the hop overs! Choose a weight for the snatches and the squats that you can do unbroken the entire time. It might mean having to really fight in that second round of each set, or even slow your pace down a little, but do your best to hang onto the weight. Of course, if your form is getting sloppy, take a moment to breathe and reset before diving back in.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Sets

Each Set is 2 Rounds of

20 Double Unders / Sandbag Hop Overs
12 Sandbag Ground to Overhead
20 Double Unders / Sandbag Hop Overs
12 Sandbag Back Squat

Rest 2 Minutes Between Sets

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

Extra Challenge
Increase reps to 16 GTOH + 16 Squat
30 Double Unders/Hop Overs

Score: Fastest Set

Goal: 2:30-4:00

Coaches Notes

So you'll perform 2 rounds of 20-12-20-12, rest 2 minutes, do another 2 rounds, rest 2 minutes, then another 2 rounds, then you're done.

Don't hold back on this one, guys. Each set of 20 double unders or hop overs should take absolutely no longer than 30 seconds. If you're struggling with double unders, go with the hop overs! The 12 ground to overhead reps should take 45 seconds or less. If you're struggling with the weight of your bag, consider reducing the reps to something you can manage in 45 seconds. Commit to doing the back squats unbroken - even if that means resting with the bag on your shoulders for a few breaths to get through the set.

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.

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.

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

100 Dumbbell Facing Burpees

Every Minute on the Minute:
5 Dumbbell Power Cleans

**No Power Cleans on first minute.

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs - 7 Power Cleans
Women: 35# DBs - 7 Power Cleans

Score: Total Time

Goal: 7-12 Minutes

Coaches Notes

This one should go pretty fast. To hit the goal, you'll need to complete 8-14 burpees in each minute. Remember you get a freebie in the first minute with no power cleans so you can bank up a good start but don't go too hard or you'll pay for it.

Choose a weight on the power cleans that you can knock out 5 reps fairly easily. These should definitely be unbroken and take no more than 15 seconds.

You may also consider giving yourself 5-10 seconds at the end of the minute to regroup and set up properly for the next minute.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

100 Bar Facing Burpees

Every Minute on the Minute:
5 Barbell Power Cleans

**No Power Cleans on first minute.

Suggestions
Men: 95#
Women: 65#

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

Score: Total Time

Goal: 7-12 Minutes

Coaches Notes

This one should go pretty fast. To hit the goal, you'll need to complete 8-14 burpees in each minute. Remember you get a freebie in the first minute with no power cleans so you can bank up a good start but don't go too hard or you'll pay for it.

Choose a weight on the power cleans that you can knock out 5 reps fairly easily. These should definitely be unbroken and take no more than 15 seconds.

You may also consider giving yourself 5-10 seconds at the end of the minute to regroup and set up properly for the next minute.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

100 Sandbag Facing Burpees

Every Minute on the Minute:
5 Sandbag Power Cleans

**No Power Cleans on first minute.

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

Extra Challenge
Men/Women: 7 Power Cleans

Score: Total Time

Goal: 7-12 Minutes

Coaches Notes

This one should go pretty fast. To hit the goal, you'll need to complete 8-14 burpees in each minute. Remember you get a freebie in the first minute with no power cleans so you can bank up a good start but don't go too hard or you'll pay for it.

For the power cleans, these should be completed in less than 15 seconds. If it's taking longer than that, reduce the reps.

You may also consider giving yourself 5-10 seconds at the end of the minute to regroup and set up properly for the next minute.

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

MAMA MODIFICATIONS

Burpee

If you’re trying to manage the pressure on your core or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.

4 Scores today!! Go hard on every part!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Run 800 Meters
40 Wall Balls

Rest 3 Minutes

Run 200 Meters
20 Wall Balls

Rest 3 Minutes

Run 800
40 Wall Balls

Rest 3 Minutes

Run 200 Meters
20 Wall Balls

**No med ball? Or low ceilings? Do Single Dumbbell Thrusters instead!

Suggestions
Men: 20# ish Ball
Women: 13-15# ish Ball

Extra Challenge
Men/Women: Unbroken Wall Balls

Score:
Part 1 Total Time
Part 2 Total Time
Part 3 Total Time
Part 4 Total Time

Goal:
Part 1/3: 4:30 - 6:30
Part 2/4: 1:30 - 2:30

Coaches Notes

You have a full 3 minutes to rest between each part, so treat it like 4 separate workouts in which your job is go as hard as you can in each part. For parts 1 and 3 the run should be very uncomfortable. It should take 3:30-4:30 for the run. You can save a little in the tank for the wall balls but don't try to game it. Dig deep on the wall balls. Maybe you can go unbroken. If you are breaking it up, try to go with bigger sets than you normally do. 2-3 sets should be the goal.

For parts 2 and 4, treat these as a sprint. The 200m run will take a minute or less then get right into the wall balls. Challenge yourself to go unbroken on these or at most break once just long enough to shake out the arms and legs.

If you are unable to run due to space/weather etc. customize to the following:
(Challenge yourself on the continuous movement - should be an uncomfortable pace even in the 2nd 2 minutes of parts 1 and 3)

2 min Continuous Movement
40 Wall Balls
2 min Continuous Movement

Rest 3 minutes

1 min Continuous Movement
20 Wall Balls

Rest 3 minutes

2 min Continuous Movement
40 Wall Balls
2 min Continuous Movement

Rest 3 minutes

1 min Continuous Movement
20 Wall Balls

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

60 Cal (M) / 44 Cal (W) - Assault Bike
-OR- 72 Cal (M) / 52 Cal (W) - Row
40 Wall Balls

Rest 3 Minutes

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

Rest 3 Minutes

60 Cal (M) / 44 Cal (W) - Assault Bike
-OR- 72 Cal (M) / 52 Cal (W) - Row
40 Wall Balls

Rest 3 Minutes

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

**No med ball? Or low ceilings? Do Single Dumbbell Thrusters instead!

Suggestions
Men: 20# ish Ball
Women: 13-15# ish Ball

Extra Challenge
Men/Women: Unbroken Wall Balls

Score:
Part 1 Total Time
Part 2 Total Time
Part 3 Total Time
Part 4 Total Time

Goal:
Part 1/3: 4:30 - 6:30
Part 2/4: 1:30 - 2:30

Coaches Notes

You have a full 3 minutes to rest between each part, so treat it like 4 separate workouts in which your job is go as hard as you can in each part.

For parts 1 and 3 the bike/row should be very uncomfortable. It should take 3:30-4:30. You can save a little in the tank for the wall balls but don't try to game it. Dig deep on the wall balls. Maybe you can go unbroken. If you are breaking it up, try to go with bigger sets than you normally do. 2-3 sets should be the goal.

For parts 2 and 4, treat these as a sprint. The bike/row will take a minute or less then get right into the wall balls. Challenge yourself to go unbroken on these or at most break once just long enough to shake out the arms and legs.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

8 Rounds

8 Kipping Pull Up
8 Box Jump Over

**Strict Pull Up Option: 4-6 Strict Pull Ups each time

**No Pull Up Bar Option: 8 Dumbbell Bent Over Row

Suggestions
Men: 22-24" Box
Women: 18-20" Box

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

OR

Put on a weight vest!

Score: Total Time

Goal: 7-12 Minutes

Coaches Notes

This should be a quick one today! Set yourself up for :50-1:30 per round.

Choose a pull up variation that you think you can go unbroken. If you have to break into two sets in the last few rounds, totally fine. We just want to keep the intensity high so the pull ups should not be really broken up and if you do break, it should be short.

Hit a few box jump overs in your warm up and make a mental note of where you will set your feet when stepping down to the other side so you can go right into the next jump. It's all about finding a good rhythm and being efficient.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

8 Rounds

3 Bar Muscle Ups
8 Box Jump Over

Suggestions
Men: 22-24" Box
Women: 18-20" Box

Extra Challenge
Men/Women: 4 Bar Muscle Up / 10 Box Jump Over

Score: Total Time

Goal: 7-12 Minutes

Coaches Notes

This should be a quick one today! Set yourself up for :50-1:30 per round.

Go with this version if you are able to do at least 3 muscle ups unbroken. You can break them into quick singles in the workout but you should be able to complete 3 reps in under 45 seconds each time.

Hit a few box jump overs in your warm up and make a mental note of where you will set your feet when stepping down to the other side so you can go right into the next jump. It's all about finding a good rhythm and being efficient.

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

MAMA MODIFICATIONS

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

LEVEL 1

6 Rounds

1 Minute Reps Max Devil Press
1 Minute Max Reps Air Squat
1 Minute Rest

Suggestions
Men: 25-35# DBs
Women: 15-20# DBs

Score 1: Total Devil Press Reps
Score 2: Total Air Squat Reps

Goal:
Score 1: 42 Reps +
Score 2: 140 Reps+

Coaches Notes

This one is tricky! You must hit or pass BOTH scores in order to "pass" this level!

To hit the devil press goal, you will need to average 7 or more devil press per round.

For the squats you will need to average around 24 or more air squats each time to hit the target.

Take advantage of being more "fresh" on the first few rounds to give yourself a little buffer, in case of drop off toward the later rounds. But don't peacock (come out hot) too hard - because that 1 minute rest might not give you enough time to recover! And on the final round just go for it! After all, might as well see what you've got - even if it far surpasses what is need to "pass".

The devil press may be step in and out, or knee push ups for this. Just make sure you get your chest and thighs to the ground on each rep. Make sure you pick put the weight from the ground with a flat back and put them down under control as well! Use a big hip drive to help you get the weight overhead. Finish with the biceps by the ears and elbows locked.

On the squats - get low and stand all of the way up! It is easy, when doing fast air squats, to miss depth or especially to not stand fully! Squeeze the cheeks at the top! Get the butt below the knees at the bottom.

Good luck!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

LEVEL 2

6 Rounds

1 Minute Reps Max Devil Press
1 Minute Max Reps Air Squat
1 Minute Rest

Suggestions
Men: 40# DBs
Women: 25# DBs

Score 1: Total Devil Press Reps
Score 2: Total Air Squat Reps

Goal:
Score 1: 51 Reps +
Score 2: 200 Reps+

Coaches Notes

This one is tricky! You must hit or pass BOTH scores in order to "pass" this level!

To hit the devil press goal, you will need to average 8-9 or more devil press per round.

For the squats you will need to average around 34 air squats or more each time to hit the target.

Take advantage of being more "fresh" on the first few rounds to give yourself a little buffer, in case of drop off toward the later rounds. But don't peacock (come out hot) too hard - because that 1 minute rest might not give you enough time to recover! And on the final round just go for it! After all, might as well see what you've got - even if it far surpasses what is need to "pass".

The devil press may be step in and out - or whatever you need. Just make sure you get your chest and thighs to the ground on each rep. Make sure you pick put the weight from the ground with a flat back and put them down under control as well! Use a big hip drive to help you get the weight overhead. Finish with the biceps by the ears and elbows locked.

On the squats - get low and stand all of the way up! It is easy, when doing fast air squats, to miss depth or especially to not stand fully! Squeeze the cheeks at the top! Get the butt below the knees at the bottom.

Good luck!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

LEVEL 3

6 Rounds

1 Minute Reps Max Devil Press
1 Minute Max Reps Air Squat
1 Minute Rest

Suggestions
Men: 40# DBs
Women: 25# DBs

Score 1: Total Devil Press Reps
Score 2: Total Air Squat Reps

Goal:
Score 1: 62 Reps +
Score 2: 250 Reps+

Coaches Notes

This one is tricky! You must hit or pass BOTH scores in order to "pass" this level!

To hit the devil press goal, you will need to average 10-11 or more devil press per round.

For the squats you will need to average around 42 air squats or more each time to hit the target.

Take advantage of being more "fresh" on the first few rounds to give yourself a little buffer, in case of drop off toward the later rounds. But don't peacock (come out hot) too hard - because that 1 minute rest might not give you enough time to recover! And on the final round just go for it! After all, might as well see what you've got - even if it far surpasses what is need to "pass".

The devil press may be step in and out - or whatever you need. Just make sure you get your chest and thighs to the ground on each rep. Make sure you pick put the weight from the ground with a flat back and put them down under control as well! Use a big hip drive to help you get the weight overhead. Finish with the biceps by the ears and elbows locked.

On the squats - get low and stand all of the way up! It is easy, when doing fast air squats, to miss depth or especially to not stand fully! Squeeze the cheeks at the top! Get the butt below the knees at the bottom.

Good luck!

LEVEL 4

6 Rounds

1 Minute Reps Max Devil Press
1 Minute Max Reps Air Squat
1 Minute Rest

Suggestions
Men: 40# DBs
Women: 25# DBs

Score 1: Total Devil Press Reps
Score 2: Total Air Squat Reps

Goal:
Score 1: 69 Reps +
Score 2: 290 Reps+

Coaches Notes

This one is tricky! And for this level you are going to have be moving the whole minute on each section! You must hit or pass BOTH scores in order to "pass" this level!

To hit the devil press goal, you will need to average 11-12 or more devil press per round.

For the squats you will need to average around 48-49 air squats or more each time to hit the target.

Take advantage of being more "fresh" on the first few rounds to give yourself a little buffer, in case of drop off toward the later rounds. But don't peacock (come out hot) too hard - because that 1 minute rest might not give you enough time to recover! And on the final round just go for it! After all, might as well see what you've got - even if it far surpasses what is need to "pass".

The devil press may be step in and out - or whatever you need. Just make sure you get your chest and thighs to the ground on each rep. Make sure you pick put the weight from the ground with a flat back and put them down under control as well! Use a big hip drive to help you get the weight overhead. Finish with the biceps by the ears and elbows locked.

On the squats - get low and stand all of the way up! It is easy, when doing fast air squats, to miss depth or especially to not stand fully! Squeeze the cheeks at the top! Get the butt below the knees at the bottom.

Good luck!

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.

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!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

6 Rounds

2 Wall Walk
12 Dumbbell Hang Power Clean
10 Dumbbell Push Press

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs / 4 Wall Walk
Women: 35# DBs / 4 Wall Walk

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes

You're aiming to complete each round in 1:40-2:30. The wall walks shouldn't take longer than 45 seconds so be sure to customize if those 2 reps take longer than that. Choose a weight that will challenge you for both the hang power clean and the push press, but that you know you can get 5-7 reps of at a time. You don't need to go unbroken on either of those movements to finish within the goal but you'll need to keep your breaks short. If you do need to break between the hang clean and push press, break on your 11th rep so that you use your 12th rep to set yourself up for the 1st push press.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

6 Rounds

2 Wall Walk
12 Barbell Hang Power Clean
10 Barbell Push Press

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

Extra Challenge
Men: 115#+ / 4 Wall Walk
Women: 75#+ / 4 Wall Walk

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes

You're aiming to complete each round in 1:40-2:30. The wall walks shouldn't take longer than 45 seconds so be sure to customize if those 2 reps take longer than that. Choose a weight that will challenge you for both the hang power clean and the push press, but that you know you can get 5-7 reps of at a time. You don't need to go unbroken on either of those movements to finish within the goal but you'll need to keep your breaks short. If you do need to break between the hang clean and push press, break on your 11th rep so that you use your 12th rep to set yourself up for the 1st push press.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

6 Rounds

2 Wall Walk
12 Sandbag Hang Power Clean
10 Side to Side Sandbag Push Press

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

Extra Challenge
Men/Women: 4 Wall Walk

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes

You're aiming to complete each round in 1:40-2:30. The wall walks shouldn't take longer than 45 seconds so be sure to customize if those 2 reps take longer than that. If you can get 5-7 reps of the hang power clean and push press at a time, you should be good with the weight of your sandbag. You don't need to go unbroken on either of those movements to finish within the goal but you'll need to keep your breaks short. If you do need to break between the hang clean and push press, break on your 11th rep so that you use your 12th rep to set yourself up for the 1st push press.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

150 Dumbbell Hang Power Clean
120 Dumbbell Push Press

**Every time you want to "SWITCH" - BOTH partners must do 1 Wall Walk.

**The hang power cleans and push press may also be done with sandbag or barbell.

Suggestions
Men: 40# DBs / 75-95# Barbell / 50-70# Sandbag
Women: 25# DBs / 55-65# Barbell / 25-45# Sandbag

Extra Challenge
Men: 2 Wall Walks in order to switch + 50# DBs / 115#+ Barbell
Women: 2 Wall Walks in order to switch + 35# DBs / 75#+ Barbell

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

So the way this one works is one person chips away at the power cleans while the other person rests. When the working person wants to switch, both do a wall walk. Continue doing that until all 150 hang power cleans are done THEN move onto the push press. Same rule there - do 1 wall walk any time partners switch from working to resting.

Choose a weight for both the hang power clean and the push press that you can do at least 5-7 reps of at a time. Keep your breaks short since you get to rest while your partner works. You guys should be accumulating 12-17 hang power cleans per minute and 10-14 push press per minute! You can switch as often as you'd like but try NOT to switch more frequently than every 60-90 seconds so that you guys don't end up doing more than 20 wall walks total.

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.

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.

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.