There is no Vault this week (Round 2 starts next week) - AND - it's the Fourth of July! What better way to celebrate FREEDOM and INDEPENDENCE than hitting up one of the workouts from the No Equipment Workout program?

This series has 20 workouts that you can pick and choose from in a pinch - OR - can be done in order if you find yourself without equipment for an extended period of time.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

NO EQUIP #6: PLANK/BURPEE+LUNGE

12 Minute EMOM (Every Minute on the Minute for 12 Minutes)

Minute 1: 40 Second Plank Hold
Minute 2: Max Reps Burpee + Lunges
1 rep = 1 Burpee + Lunge R + Lunge L

Score: Total Burpee + Lunges Reps ONLY

Goal: 36-60 Reps

Coaches Notes

If you are unable to hold a plank for a full 40 seconds each time - do 20 seconds on/10 seconds off x 2 each time. You could even do 15 seconds on / 15 seconds off x 2 each time.

Make sure to keep the butt down and the shoulders, hips, knees and ankles in line.

On the burpee lunge + lunge it is one burpee and a lunge on both legs for EACH rep! Make sure that you stand up all of the way between lunges! If you are unable to do lunges you could do a burpee + step up right + step up left!

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

MAMA MODIFICATIONS

Plank Hold

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 an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. 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.

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

2 Rounds

400 Meters Run
30 Dumbbell Clean and Jerk
400 Meters Run

Rest 3 Minutes between rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Round 1 Total Time
Round 2 Total Time

Goal: 5:30 - 8:00

Coaches Notes

Treat this as two workouts with a 3 minute break in between and send it in both of them!

You should be pretty uncomfortable on the first run. Don't try to game it so that you are super fresh for the clean & jerks. Choose a weight on the clean & jerks that you will have to break into 2-4 sets. But, keep the breaks short. To get through the clean & jerks should take you 2-3 minutes.

On the second run in each round, really go for it and push the pace!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2 Rounds

400 Meters Run
30 Barbell Clean and Jerk
400 Meters Run

Rest 3 Minutes between rounds

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

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

Score:
Round 1 Total Time
Round 2 Total Time

Goal: 5:30 - 8:00

Coaches Notes

Treat this as two workouts with a 3 minute break in between and send it in both of them!

You should be pretty uncomfortable on the first run. Don't try to game it so that you are super fresh for the clean & jerks. Choose a weight on the clean & jerks that you will have to break into 2-4 sets. But, keep the breaks short. To get through the clean & jerks should take you 2-3 minutes.

On the second run in each round, really go for it and push the pace!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2 Rounds

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

30 Barbell Clean and Jerk

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

Rest 3 Minutes between rounds

**This version can also be done with dumbbells as seen in Program A.

Suggestions
Men: 75-95# / 40# DBs
Women: 55-65# / 25# DBs

Extra Challenge
Men: 115-135# / 50# DBs
Women: 75-95# / 35# DBs

Score:
Round 1 Total Time
Round 2 Total Time

Goal: 5:30 - 8:00

Coaches Notes

Treat this as two workouts with a 3 minute break in between and send it in both of them!

You should be pretty uncomfortable on the first bike/row. Don't try to game it so that you are super fresh for the clean & jerks. Choose a weight on the clean & jerks that you will have to break into 2-4 sets. But, keep the breaks short. To get through the clean & jerks should take you 2-3 minutes.

On the second bike/row in each round, really go for it and push the pace!

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

7 Rounds

7 Dumbbell Squat
7 Kipping Pull Up
7 Dumbbell Squat
7 Toes to Bar

Strict Pull Up Option: 3-4 Strict Pull Ups per round
V-Up Customization: 10 V-Ups or Alternating V-Ups

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 11-16 Minutes

Coaches Notes

Even though the reps are fairly low for each movement, 7 rounds is a lot so choose your customizations carefully to stay on track to hit the goal.

Each round should take roughly 1:30-2:30. Know that the rounds may slow down deeper in the workout as you need to rest or break more on the pull ups and toes to bar.

Choose a load on the squats that you can go unbroken the whole way.

Choose a customization on the pull ups and toes to bar that you can complete 7 reps in 1-2 sets.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

7 Rounds

7 Front Squat
7 Kipping Pull Up
7 Front Squat
7 Toes to Bar

Strict Pull Up Option: 3-4 Strict Pull Ups per round
V-Up Customization: 10 V-Ups or Alternating V-Ups

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

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

Score: Total Time

Goal: 11-16 Minutes

Coaches Notes

Even though the reps are fairly low for each movement, 7 rounds is a lot so choose your customizations carefully to stay on track to hit the goal.

Each round should take roughly 1:30-2:30. Know that the rounds may slow down deeper in the workout as you need to rest or break more on the pull ups and toes to bar.

Choose a load on the squats that you can go unbroken the whole way.

Choose a customization on the pull ups and toes to bar that you can complete 7 reps in 1-2 sets.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

7 Rounds

7 Sandbag Front Squat
7 Kipping Pull Up
7 Sandbag Front Squat
7 Toes to Bar
-OR- Sandbag Supine Toe Touches

Strict Pull Up Option: 3-4 Strict Pull Ups per round
V-Up Customization: 10 V-Ups or Alternating V-Ups

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

Score: Total Time

Goal: 11-16 Minutes

Coaches Notes

Even though the reps are fairly low for each movement, 7 rounds is a lot so choose your customizations carefully to stay on track to hit the goal.

Each round should take roughly 1:30-2:30. Know that the rounds may slow down deeper in the workout as you need to rest or break more on the pull ups and toes to bar.

The squat should be performed unbroken most if not all the way.

Choose a customization on the pull ups and toes to bar that you can complete 7 reps in 1-2 sets.

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.

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.

Lying Leg Lifts

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, or using your hands to hold on to something for assistance. Some other options for customizing are High Knee Step Overs, Blast Off Elevated Plank, Heel Taps, or Farmer Carry/March. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 2 Minutes for 12 Minutes

2 Wall Walks
12 Box Jumps
Max Reps Devil Press

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

Extra Challenge
Men: 3 Wall Walks / 16 Box Jumps
Women: 3 Wall Walks / 16 Box Jumps

Score: Total Devil Press Reps Only

Goal: 42-66

Coaches Notes

It is very important that you set yourself properly for this workout. We want you to have at least 45 seconds for the devil presses each time.

Choose a wall walk customization and box jump height that allows you to get through that work in 1:00.

To hit the goal, you'll need to complete 7-11 devil presses in each round.

This might mean that you need to customize more than you normally do with these movements. Some options include: inchworms, lower box height, lighter weight or all of the above!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 2 Minutes for 12 Minutes

2 Wall Walks
12 Box Jumps
Max Reps Sandbag Burpee

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

Extra Challenge
Men: 3 Wall Walks / 16 Box Jumps
Women: 3 Wall Walks / 16 Box Jumps

Score: Total Sandbag Burpee to Overhead Reps ONLY

Goal: 42-66

Coaches Notes

It is very important that you set yourself properly for this workout. We want you to have at least 45 seconds for the devil presses each time.

Choose a wall walk customization and box jump height that allows you to get through that work in 1:15.

To hit the goal, you'll need to complete 7-11 devil presses in each round.

This might mean that you need to customize more than you normally do with these movements. Some options include: inchworms, lower box height, or even taking one of the fillers out of your bag!

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.

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.

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 4 Minutes for 20 Minutes (5 Rounds)

30 Wall Balls
30 Kettlebell Overhead Swings

Suggestions
Men: 50-55# DB/KB / 18-22# Ball
Women: 30-35# DB/KB / 13-15# Ball

Extra Challenge
Men/Women: Every 3 Minutes for 15 Minutes

Score: Total Reps

Goal: Complete all 300 reps within the allotted time windows and will good form!

Coaches Notes

Make sure you are getting enough time to recover enough to get the work done in the next round on this one. Round one will likely go faster than round 5.

If round 1 takes longer than 1:45, customize by reducing the wall ball height, reducing the load on the swings or even switching to eye level swings.

You could approach this workout a couple of ways. You could try to go unbroken on the wall balls, then rest enough to go unbroken on the kettlebell swings. Or you can break it all up into smaller sets from the beginning. If you go that route make sure that you can get at least 10 reps at a time for both movements.

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.

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.

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

50 Double Unders / Hop Overs
30 Alternating Dumbbell Shoulder Press
200 Meters Run
30 Dumbbell Push Press

Rest 2 Minutes Between Rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 75 Double Unders / 50# DBs
Women: 75 Double Unders / 35# DBs

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

Goal: 4:30-6:30

Coaches Notes

Your shoulders are going to be screaming in rounds 2 and 3! Take the time to warm them up well today.

If you go with the double under options, you should be able to perform 20 unbroken reps at a time and get those 50 done in a minute or less. The hop overs are an awesome option no matter what and would give your shoulders a chance to "rest" in this workout.

Go with a weight that allows you to knock out the alternating presses in 3-4 sets and the push presses in 2-3 sets. You probably should be confident that you could do them in fewer sets, but breaking up would be smart to stay somewhat consistent across all 3 rounds.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Rounds

50 Double Unders / Hop Overs
20 Barbell Shoulder Press
200 Meters Run
30 Barbell Push Press

Rest 2 Minutes Between Rounds

Suggestions
Men: 95#
Women: 55-65#

Extra Challenge
Men: 75 Double Unders / 115#+
Women: 75 Double Unders / 75#+

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

Goal: 4:30-6:30

Coaches Notes

Your shoulders are going to be screaming in rounds 2 and 3! Take the time to warm them up well today.

If you go with the double under options, you should be able to perform 20 unbroken reps at a time and get those 50 done in a minute or less. The hop overs are an awesome option no matter what and would give your shoulders a chance to "rest" in this workout.

Go with a weight that allows you to knock out the presses in 3-4 sets and the push presses in 2-3 sets. You probably should be confident that you could do them in fewer sets, but breaking up would be smart to stay somewhat consistent across all 3 rounds.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Rounds

50 Double Unders / Hop Overs

30 Alternating Dumbbell Shoulder Press

15 Cal (M) / 11 Cal (W) - Assault Bike
-OR- Row 250 Meters

30 Dumbbell Push Press

Rest 2 Minutes Between Rounds

**This version could also be done with the barbell as seen in Program B

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 75 Double Unders / 50# DBs
Women: 75 Double Unders / 35# DBs

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

Goal: 4:30-6:30

Coaches Notes

Your shoulders are going to be screaming in rounds 2 and 3! Take the time to warm them up well today.

If you go with the double under options, you should be able to perform 20 unbroken reps at a time and get those 50 done in a minute or less. The hop overs are an awesome option no matter what and would give your shoulders a chance to "rest" in this workout.

Go with a weight that allows you to knock out the alternating presses in 3-4 sets and the push presses in 2-3 sets. You probably should be confident that you could do them in fewer sets, but breaking up would be smart to stay somewhat consistent across all 3 rounds.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

Part 1:

3 Rounds:

Partner 1: 50 Double Unders/Hop Overs
while
Partner 2: Max Reps Alternating DB Press
then
SWITCH

(Alternate back and forth until both partners have done both parts 3 times)

REST 3 MINUTES AFTER 3 ROUNDS HAVE BEEN COMPLETED.

Then Part 2:

3 Rounds

Partner 1: Run 200 Meters
while
Partner 2: Max Reps Dumbbell Push Press
then
SWITCH

(Alternate back and forth until both partners have done both parts 3 times)

**This version could also be done with the barbell as seen in Program B

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 75 Double Unders / 50# DBs
Women: 75 Double Unders / 35# DBs

Score: Total Number of Alternating Press and Push Press COMBINED

Goal: 260-360 Reps

Coaches Notes

For this one, Partner 1 will complete 50 DU/Hop Overs while Partner 2 completes as many alternating presses as possible. That's HALF of one round. Once Partner 1 finishes 50 DU/HO, they will do as many presses as they can while Partner 2 completes 50 DU/HO. At that point, one round is complete. Do that two more times. THEN, rest 3 minutes. Do the same thing with 200m runs and push press.

You and your partner are aiming to complete 22-30 reps per round of both the alternating presses and the push presses. That number could be affected by how quickly your partner completes the double unders/hop overs and 200m run. Try to choose a weight and a pace that will allow you to hit those target reps. You'll likely need to take 1-2 breaks each round, just try to keep them super short.

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.

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.

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.