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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

5 Rounds

30 Alternating Dumbbell Power Snatch
200m Run

Rest 1 minute between rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Fastest Round
Slowest Round

Goal: 2:00-3:00

Coaches Notes

These rounds should be close to max effort. Expect that the round times will drop off from round 1 to round 5 so set yourself up for the first round to be closer to the 2 minute mark.

Choose a weight on the snatches that you can get through 30 reps in 1-2 sets the whole way. They should take 1:00-1:30.

You get to rest after the run so don't hold back. Go full send!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

5 Rounds

20 Barbell Power Snatch
200m Run

Rest 1 minute between rounds

*You could also use your sandbag for this version!

Suggestions
Men: 75#
Women: 55#

Extra Challenge
Men: 95#
Women: 65#

Score:
Fastest Round
Slowest Round

Goal: 2:00-3:00

Coaches Notes

These rounds should be close to max effort. Expect that the round times will drop off from round 1 to round 5 so set yourself up for the first round to be closer to the 2 minute mark.

Choose a weight on the snatches that you can get through 20 reps in 1-2 sets the whole way. They should take 1:00-1:30.

You get to rest after the run so don't hold back. Go full send!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

5 Rounds

30 Alternating Dumbbell Power Snatch
15 Cal (M) / 11 Cal (W) Bike
-OR- 18 Cal(M) / 13 Cal (W) Row

Rest 1 minute between rounds

*You can also do this version with your barbell or sandbag (20 reps)

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

Score:
Fastest Round
Slowest Round

Goal: 2:00-3:00

Coaches Notes

These rounds should be close to max effort. Expect that the round times will drop off from round 1 to round 5 so set yourself up for the first round to be closer to the 2 minute mark.

Choose a weight on the snatches that you can get through 30 reps in 1-2 sets the whole way. They should take 1:00-1:30.

You get to rest after the bike/row so don't hold back. Go full send!

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.

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

6 Rounds

3 Wall Walks
12 (6L/6R) Staggered Stance Deadlifts
30 Double Unders/Hop Overs

Suggestions
Men: 40-50# DBs
Women: 25-35# DBs

Extra Challenge
Men/Women:
4 Wall Walks + 50 Double Unders

Score: Total Time

Goal: 12:00-18:00

Coaches Notes

In order to hit the goal for this one, you'll need to complete a round every 2-3 minutes.

The wall walks should take NO MORE than 1:00 each time. If they are going to take longer than a minute, either customize the movement or cuts the reps down to 2.

For the staggered stance deadlifts, we are really trying to isolate the glutes and hamstrings on the front leg. So in your warm up, play around with the stance a bit so that you know how to space your feet, how much to bend either knees so that it is the front leg that is doing the work. These should be performed with control and unbroken.

We are looking for around 30 seconds for the double unders. No more than 40! If they are going to be really broken up, go with hop overs. Or, just do hop overs anyway because they are awesome!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

6 Rounds

3 Wall Walks
9 Barbell Deadlifts
30 Double Unders/Hop Overs

Suggestions
Men: 185-275#
Women: 125-185#

Extra Challenge
Men/Women:
4 Wall Walks + 50 Double Unders

Score: Total Time

Goal: 12:00-18:00

Coaches Notes

In order to hit the goal for this one, you'll need to complete a round every 2-3 minutes.

The wall walks should take NO MORE than 1:00 each time. If they are going to take longer than a minute, either customize the movement or cuts the reps down to 2.

For the deadlifts, these should be performed with control and unbroken. When choosing the load, think about what you will be able to still move well in rounds 5 and 6.

We are looking for around 30 seconds for the double unders. No more than 40! If they are going to be really broken up, go with hop overs. Or, just do hop overs anyway because they are awesome!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

6 Rounds

3 Wall Walks
12 (6L/6R) Staggered Stance Sandbag Deadlifts
30 Double Unders/Hop Overs

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

Extra Challenge
Men/Women:
4 Wall Walks + 50 Double Unders

Score: Total Time

Goal: 12:00-18:00

Coaches Notes

In order to hit the goal for this one, you'll need to complete a round every 2-3 minutes.

The wall walks should take NO MORE than 1:00 each time. If they are going to take longer than a minute, either customize the movement or cuts the reps down to 2.

For the staggered stance deadlifts, we are really trying to isolate the glutes and hamstrings on the front leg. So in your warm up, play around with the stance a bit so that you know how to space your feet, how much to bend either knees so that it is the front leg that is doing the work. These should be performed with control and unbroken.

We are looking for around 30 seconds for the double unders. No more than 40! If they are going to be really broken up, go with hop overs. Or, just do hop overs anyway because they are awesome!

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.

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 Good Morning 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.

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.

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

2 Rounds

200m Farmer Carry
40 Dumbbell Squat
30 Dumbbell Push Press
200m Shoulder Racked Carry

Rest 2 minutes between rounds

Suggesttions
Men: 40# DBs
Women: 25# DBs

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

Score:
Round 1 Time
Round 2 Time

Goal: 6:00-9:00

Coaches Notes

Two big rounds today. It's going to be all about where to take smart breaks. It is only two rounds and you get a nice 2 minute break in between so the pace and level of output should be uncomfortable the whole time.

The carries should take about 2:00-2:30 each. You should have to break 1-3 times during each carry. Keep the breaks short.

Choose a load on the squats that you can complete the reps in 2-4 sets. Push presses in 2-3 sets.

When performing these movements, challenge yourself to hold on just a little bit longer than you think you can, think 1-2 more reps.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2 Rounds

200m Farmer Carry
40 Barbell Back Squat
30 Barbell Push Press
200m Shoulder Racked Carry

Rest 2 minutes between rounds

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

Extra Challenge
Men: 40# DBs / 115#+
Women: 25# DBs / 75#+

Score:
Round 1 Time
Round 2 Time

Goal: 6:00-9:00

Coaches Notes

Two big rounds today. It's going to be all about where to take smart breaks. It is only two rounds and you get a nice 2 minute break in between so the pace and level of output should be uncomfortable the whole time.

The carries should take about 2:00-2:30 each. You should have to break 1-3 times during each carry. Keep the breaks short.

Choose a load on the squats that you can complete the reps in 2-4 sets. Push presses in 2-3 sets.

When performing these movements, challenge yourself to hold on just a little bit longer than you think you can, think 1-2 more reps.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2 Rounds

200m Suitcase Carry
40 Sandbag Squat
30 Sandbag Push Press
200m Burden Run

Rest 2 minutes between rounds

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

Score:
Round 1 Time
Round 2 Time

Goal: 6:00-9:00

Coaches Notes

Two big rounds today. It's going to be all about where to take smart breaks. It is only two rounds and you get a nice 2 minute break in between so the pace and level of output should be uncomfortable the whole time.

The carry/burden run should take about 2:00-2:30 each. You should have to break 1-3 times during each carry. Keep the breaks short.

Choose a load on the squats that you can complete the reps in 2-4 sets. Push presses in 2-3 sets.

When performing these movements, challenge yourself to hold on just a little bit longer than you think you can, think 1-2 more reps.

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2 Rounds

400 Meter Run
30 Dumbbell Power Cleans
400 Meter Run
30 Dumbbell Push Press -OR- Push Jerk

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 14-20 Minutes

Coaches Notes

This workout should feel like a bit of a grind. The run is not a time to rest and catch your breath so you can be fresh for the power cleans or shoulder to overhead movements. We want you to push the pace and get uncomfortable out there.

You'll be using the same weight for the power cleans and the shoulder to overhead movement. Choose your weight based on what movement is going to be the limiter for you. The power cleans should be completed in 2-3 sets and the push press or push jerks should be completed in 3-5 sets the whole way through.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2 Rounds

400m Run
30 Barbell Power Cleans
400 Run
30 Barbell Push Press -OR- Push Jerk

Suggestions
Men: 95#
Women: 65#

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

Score: Total Time

Goal: 14-20 Minutes

Coaches Notes

This workout should feel like a bit of a grind. The run is not a time to rest and catch your breath so you can be fresh for the power cleans or shoulder to overhead movements. We want you to push the pace and get uncomfortable out there.

You'll be using the same weight for the power cleans and the shoulder to overhead movement. Choose your weight based on what movement is going to be the limiter for you. The power cleans should be completed in 2-3 sets and the push press or push jerks should be completed in 3-5 sets the whole way through.

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) Bike
-OR- 500m Row
30 Barbell Power Cleans
30 Cal (M) / 22 Cal (W) Bike
-OR- 500m Row
30 Barbell Push Press -OR- Push Jerk

Suggestions
Men: 95#
Women: 65#

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

Score: Total Time

Goal: 14-20 Minutes

Coaches Notes

This workout should feel like a bit of a grind. The bike/row is not a time to rest and catch your breath so you can be fresh for the power cleans or shoulder to overhead movements. We want you to push the pace and get uncomfortable.

You'll be using the same weight for the power cleans and the shoulder to overhead movement. Choose your weight based on what movement is going to be the limiter for you. The power cleans should be completed in 2-3 sets and the push press or push jerks should be completed in 3-5 sets the whole way through.

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.

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.

Jerk

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Strict Press, Seated Strict Press, or even Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

30 Toes to Bar

Then

4 Rounds of:
12 Devil Press
100m Farmer Carry

Then

30 Toes to Bar

Suggested Weight
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men/Women: 40/40 Toes to Bar -and/or- 5 Rounds

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes

The last 30 toes to bar are really what this workout comes down to. Your grip is going to be smoked from the first set of toes to bar plus the other movements so make sure you have a strategy that keeps you from struggling through a bunch of single reps at the end.

The first 30 toes to bar - break them up into to small sets with short 5-10 second breaks. Think 3-5 reps at a time.

Consider opening the hands either at the top or the bottom (or both) of the devil presses. This will help save your grip. You could also just take a longer break somewhere in the middle of the set of 12. But keep in mind that for those 4 rounds in the middle, we are looking for the devil presses to take 1:00-1:30 each time.

Again, think small sets on the toes to bar at the end. Start with sets of 3-5 reps. When you get down to 12-15 reps remaining and feel like you can hit a couple of bigger sets, go for it!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

30 Toes to Bar

Then

4 Rounds of:
16 Plate Burpee
100m Farmer Carry

Then

30 Toes to Bar

Suggested Weight
Men: 45-55# Plate / 40# DBs for Carry
Women: 25-45# Plate / 25# DBs for Carry

Extra Challenge
Men/Women: 40/40 Toes to Bar -and/or- 5 Rounds

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes

The last 30 toes to bar are really what this workout comes down to. Your grip is going to be smoked from the first set of toes to bar plus the other movements so make sure you have a strategy that keeps you from struggling through a bunch of single reps at the end.

The first 30 toes to bar - break them up into to small sets with short 5-10 second breaks. Think 3-5 reps at a time.

Keep in mind that for those 4 rounds in the middle, we are looking for the plate burpees to take 1:00-1:30 each time.

Again, think small sets on the toes to bar at the end. Start with sets of 3-5 reps. When you get down to 12-15 reps remaining and feel like you can hit a couple of bigger sets, go for it!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

30 Toes to Bar

Then

4 Rounds of:
12 Sandbag Burpee
100m Suitcase Carry (Switch at 50m)

Then

30 Toes to Bar

Suggested Loading
Men: 50-70#
Women: 25-45#

Extra Challenge
Men/Women: 40/40 Toes to Bar -and/or- 5 Rounds

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes

The last 30 toes to bar are really what this workout comes down to. Your grip is going to be smoked from the first set of toes to bar plus the other movements so make sure you have a strategy that keeps you from struggling through a bunch of single reps at the end.

The first 30 toes to bar - break them up into to small sets with short 5-10 second breaks. Think 3-5 reps at a time.

Keep in mind that for those 4 rounds in the middle, we are looking for the sandbag burpees to take 1:00-1:30 each time.

Again, think small sets on the toes to bar at the end. Start with sets of 3-5 reps. When you get down to 12-15 reps remaining and feel like you can hit a couple of bigger sets, go for it!

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

MAMA MODIFICATIONS

Toes to Bar

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion like knee raises, or lying leg lifts. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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!

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.

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 somthing 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.

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.

Reps vary between Programs A and C today!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every Minute on the Minute for 12 Minutes

5 Push Up + Taps
10 Kettlebell Overhead Swing

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

Extra Challenge
Men/Women: Increase to 7/14

Score: Total Number of Rounds where all work was completed within the minute. Note rep scheme if different from 5/10

Goal: All 12 Rounds

Coaches Notes

This may feel too easy at first but trust us, it will get very challenging by the end. Set yourself up so that you will get 10-15 seconds to rest/transition at the end of each minute.

Choose a variation on the push up + taps that you can complete 5 reps unbroken the whole way and in around 15 seconds. We want to make sure to have enough time for the swings.

Choose a weight on the swings that you think you could probably go unbroken for all 12 minutes but you will have to really dig deep in order to do so.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Every Minute on the Minute for 12 Minutes

5 Push Up + Taps
3-5 Heavy Barbell Deadlift

Suggestions
Men: 165-275#
Women: 105-185#

Extra Challenge
Men: 295-315# | Increase PU+Taps to 7
Women: 195-205# | Increase PU+Taps to 7

Score: Weight Used

Goal: Challenge yourself while still completing all the work within the minute for all 12 minutes

Coaches Notes

This may feel too easy at first but trust us, it will get very challenging by the end. Set yourself up so that you will get 10-15 seconds to rest/transition at the end of each minute.

Choose a variation on the push up + taps that you can complete 5 reps unbroken the whole way and in around 15 seconds. We want to make sure to have enough time to set up properly for the deadlifts.

The weight on the deadlifts should be heavy but unbroken. Know that with the other movement and limited rest, they are going to get a lot harder as you get deeper into the workout. This should definitely not be anywhere close to your 3 (or 4 or 5) rep max. Pick a weight you could do 8-10 reps of if you had to.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every Minute on the Minute for 12 Minutes

5 Push Up + Taps
8 Sandbag Hang to Shoulder

*If you have a heavier D-Ball/Sandbag, you could replace the Hang to Shoulder with:

4-6 Sandbag Over Shoulder

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

Extra Challenge
Men/Women: Increase to 7/10

Score: Total Number of Rounds where all work was completed within the minute. Note rep scheme if different from 5/8, and if you went with the over shoulder option.

Goal: All 12 Rounds

Coaches Notes

This may feel too easy at first but trust us, it will get very challenging by the end. Set yourself up so that you will get 10-15 seconds to rest/transition at the end of each minute.

Choose a variation on the push up + taps that you can complete 5 reps unbroken the whole way and in around 15 seconds. We want to make sure to have enough time for the hang to shoulders.

The sandbag hang to shoulders should ideally be performed unbroken for all 12 minutes but you may have to really dig deep in order to do so. For a heavier bag, you may need to adjust the reps to something you can complete unbroken and/or in about 30 seconds each time.

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.

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.

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 Good Morning 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.

Today's workout is a belated celebration of Molly's birthday!!!

Molly LOVES these 3 movements - probably because she owns everyone when they are in a workout! Enjoy and have fun!

We love you, Moll!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

5 Rounds

30 Wall Balls
30 DB Push Press
30 Box Jumps

Suggested Weight/Height Men: 18-20# Ball // 40# DBs // 20-24" Box
Suggested Weight/Height Women: 13-15# Ball // 25# DBs // 16-20" Box

Score: Total Time

Goal: 25-30 Min (35 Min Cut Off Today)

Coaches Notes

Ouch! All three of these movements place considerable demand on the lower body, even the push press if you are doing it right. Make sure you warm up thoroughly. You are doing 150 reps of each movement so moving well should be a top priority. Break up the wall balls early, try to do each round in 1-3 sets. Choose a load on the push presses that you can complete sets of at least 10 the whole way. For the box jumps, find a smooth steady pace. 30 jumps should 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

5 Rounds

30 Wall Balls
30 Barbell Push Press
30 Box Jumps

Suggested Weight/Height Men: 18-20# Ball // 75# Bar // 20-24" Box
Suggested Weight/Height Women: 13-15# Ball // 55# Bar // 16-20" Box

Score: Total Time

Goal: 25-30 Min (35 Min Cut Off Today)

Coaches Notes

Ouch! All three of these movements place considerable demand on the lower body, even the push press if you are doing it right. Make sure you warm up thoroughly. You are doing 150 reps of each movement so moving well should be a top priority. Break up the wall balls early, try to do each round in 1-3 sets. Choose a load on the push presses that you can complete sets of at least 10 the whole way. For the box jumps, find a smooth steady pace. 30 jumps should 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

5 Rounds

30 Wall Balls / 20 Sandbag Thrusters
30 Sandbag Push Press
30 Box Jumps

Suggested Weight/Height Men: 18-20# Ball // 50-70# Bag // 20-24" Box
Suggested Weight/Height Women: 13-15# Ball // 25-50# Bag // 16-20" Box

Score: Total Time

Goal: 25-30 Min (35 Min Cut Off Today)

Coaches Notes

Ouch! All three of these movements place considerable demand on the lower body, even the push press if you are doing it right. Make sure you warm up thoroughly. You are doing 150 reps of each movement so moving well should be a top priority. Break up the wall balls early, try to do each round in 1-3 sets. If you go with sandbag thrusters, remember that the reps are lower! The push presses should take about 1:30 so you may need to adjust the reps if working with a heavier bag. For the box jumps, find a smooth steady pace. 30 jumps should should take 1:30-2:00.

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.

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.

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

4 Rounds

Each Round is on a 3-Minute Clock

18 Dumbbell Shoulder Rack Lunge
15 Toes to Bar
Max Reps Box Jump Over

Rest 2 Minutes between Rounds

*Can replace Toes to Bar with:

20 Alternating V-Up
20 Dumbbell Supine Toe Touch

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

Extra Challenge
Men: 50# DBs -and/or- 24"+ Box
Women: 35# DBs -and/or- 20"+ Box

Score: Total Box Jump Over Reps COMBINED

Goal: 60-90 Reps

Coaches Notes

To hit the goal, you'll need to get 15-22 box jump overs per round. You'll need 1:00-1:30 for box jump overs depending on your speed and style. Pick a height that allows you to stay within that range.

Choose a weight on the lunges that you can complete 18 reps in around a minute. This can be accomplished even with a short break in the middle of the set.

Go with a variation of toes to bar that you can consistently perform at least 3-5 reps. You'll get a nice 2 minute break in between rounds so push the pace in every round.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

Each Round is on a 3-Minute Clock

18 Barbell Front Rack Lunge
15 Toes to Bar
Max Reps Box Jump Over

Rest 2 Minutes between Rounds

*Can replace Toes to Bar with:

20 Alternating V-Up
20 Dumbbell Supine Toe Touch

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

Extra Challenge
Men: 115#+ Bar -and/or- 24"+ Box
Women: 75#+ Bar -and/or- 20"+ Box

Score: Total Box Jump Over Reps COMBINED

Goal: 60-90 Reps

Coaches Notes

To hit the goal, you'll need to get 15-22 box jump overs per round. You'll need 1:00-1:30 for box jump overs depending on your speed and style. Pick a height that allows you to stay within that range.

Choose a weight on the lunges that you can complete 18 reps in around a minute. This can be accomplished even with a short break in the middle of the set.

Go with a variation of toes to bar that you can consistently perform at least 3-5 reps. You'll get a nice 2 minute break in between rounds so push the pace in every round.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

Each Round is on a 3-Minute Clock

18 Sandbag Front Rack Lunge
15 Toes to Bar
Max Reps Box Jump Over

Rest 2 Minutes between Rounds

*Can replace Toes to Bar with:

20 Alternating V-Up
20 Sandbag Supine Toe Touch

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

Extra Challenge
Men: 24"+ Box
Women: 20"+ Box

Score: Total Box Jump Over Reps COMBINED

Goal: 60-90 Reps

Coaches Notes

To hit the goal, you'll need to get 15-22 box jump overs per round. You'll need 1:00-1:30 for box jump overs depending on your speed and style. Pick a height that allows you to stay within that range.

The lunges should take around a minute. This can be accomplished even with a short break in the middle of the set. If you are working with a heavier bag, adjust the reps to something you can do in 2 sets each time.

Go with a variation of toes to bar that you can consistently perform at least 3-5 reps. You'll get a nice 2 minute break in between rounds so push the pace in every round.

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

MAMA MODIFICATIONS

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.

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.

Sit 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, banded or foot assisted. 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.

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

4 Rounds

20 Dumbbell Hang Clean & Jerk
40 Double Unders / DB Hop Overs
*20 Single Arm Dumbbell Overhead Lunge

Rest 1 Minute between Rounds

*10 Alternating Lunges with R arm overhead + 10 Alternating Lunges with L arm overhead

Suggestions
Men: 40# DB(s)
Women: 25# DB(s)

Extra Challenge
Men: 50# DB(s)
Women: 35# DB(s)

Coaches Notes

Slowest Round Only2:30-4:00We are scoring the slowest round only today which means that we want each round to be performed at a relatively consistent pace. This will be a good challenge to develop your sense of pacing across multiple rounds and not starting too fast or too slow.

The hang clean & jerks should take 1:00-1:30 to complete each time. Same with the lunges. Choose a weight that you can perform 7-10 hang clean & jerks at a time the whole way through.

If you choose double unders, be ready for the shoulder burn after all those clean & jerks. Make sure they aren't going to be really broken up and that you can do them in under 40 seconds.

Challenge yourself to do all 10 overhead lunges unbroken on one side. Then rest before picking up the dumbbell to do all 10 reps unbroken on the other side.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

20 Barbell Hang Clean & Jerk
40 Double Unders / DB Hop Overs
*20 Single Arm Dumbbell Overhead Lunge

Rest 1 Minute between Rounds

*10 Alternating Lunges with R arm overhead + 10 Alternating Lunges with L arm overhead

**If you don't have a dumbbell, you can replace the Single-Arm Overhead Lunges with:

20 Plate Overhead Lunge

Suggestions
Men: 75-115# | 40# DB
Women: 55-75# | 25# DB

Extra Challenge
Men: 12 HC&J @ 155#+ | 50# DB (For Lunges)
Women: 12 HC&J @ 95#+ | 35# DB (For Lunges)

Score: Slowest Round Only

Goal: 2:30-4:00

Coaches Notes

We are scoring the slowest round only today which means that we want each round to be performed at a relatively consistent pace. This will be a good challenge to develop your sense of pacing across multiple rounds and not starting too fast or too slow.

The hang clean & jerks should take 1:00-1:30 to complete each time. Same with the lunges. Choose a weight that you can perform 7-10 hang clean & jerks at a time the whole way through.

If you choose double unders, be ready for the shoulder burn after all those clean & jerks. Make sure they aren't going to be really broken up and that you can do them in under 40 seconds.

Challenge yourself to do all 10 overhead lunges unbroken on one side. Then rest before picking up the dumbbell to do all 10 reps unbroken on the other side.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

20 Sandbag Hang Clean & Jerk
40 Double Unders / DB Hop Overs
16 Sandbag Overhead Lunge

Rest 1 Minute between Rounds

**Can also do this version with 20 Single Arm Dumbbell Overhead Lunge as seen in Programs A and B

Suggestions
Men: 50-70# | 40# DB
Women: 25-45# | 25# DB

Extra Challenge
Men: 50# DB (For Lunges)
Women: 35# DB (For Lunges)

Score: Slowest Round Only

Goal: 2:30-4:00

Coaches Notes

We are scoring the slowest round only today which means that we want each round to be performed at a relatively consistent pace. This will be a good challenge to develop your sense of pacing across multiple rounds and not starting too fast or too slow.

The hang clean & jerks should take 1:00-1:30 to complete each time. Same with the lunges. If you don't think you can perform 7-10 hang clean & jerks at a time the whole way through because you are working with a heavier bag, adjust the reps to 15.

You can also do a push press if the jerk feels awkward with the sandbag.

If you choose double unders, be ready for the shoulder burn after all those clean & jerks. Make sure they aren't going to be really broken up and that you can do them in under 40 seconds.

Challenge yourself on the overhead lunges. These should be performed unbroken or in at most 2 sets.

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.

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.

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

16 Minute AMRAP (As Many Rounds and Reps as Possible in 16 Minutes)

24 Kipping Pull Ups
12 Box Jump
24 Alternating Dumbbell Farmer Step Up
12 Box Jump

**Strict Pull Up Option: 12-16 Strict Pull Ups Each Time

**No Pull Up Bar Option: 24 Dumbbell Bent Over Rows

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

Extra Challenge
Men: 50# DBs / 24-30" Box
Women: 35# DBs / 20-24" Box

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 3-4 Rounds

Coaches Notes

If you achieve the goal number of rounds for this workout, you are looking at 72-96 total kipping pull ups. Please take the time to warm up properly. Each round should take 4:00-5:20.

Break up the pull ups early, way before you feel like you have to. Just a short break to shake out the arms and relieve the grip will allow you sustain your pace for longer and prevent going to failure. Choose a pull up variation that you could do at least 12 unbroken when fresh. For the workout, consider breaking every 6-8 reps.

The step ups will tax your grip as well. Break these into 2-3 sets the whole way.

Stay focused on your box jumps, especially the set after the step ups. Your legs may not be behaving like you expect them to!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

16 Minute AMRAP (As Many Rounds and Reps as Possible in 16 Minutes)

24 Kipping Pull Ups
12 Box Jump
24 Alternating Sandbag Shoulder Step Up
12 Box Jump

**Strict Pull Up Option: 12-16 Strict Pull Ups Each Time

**No Pull Up Bar Option: 24 Sandbag Bent Over Slams

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

Extra Challenge
Men/Women: Use a higher box

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 3-4 Rounds

Coaches Notes

If you achieve the goal number of rounds for this workout, you are looking at 72-96 total kipping pull ups. Please take the time to warm up properly. Each round should take 4:00-5:20.

Break up the pull ups early, way before you feel like you have to. Just a short break to shake out the arms and relieve the grip will allow you sustain your pace for longer and prevent going to failure. Choose a pull up variation that you could do at least 12 unbroken when fresh. For the workout, consider breaking every 6-8 reps.

Break the step ups into 2-3 sets the whole way. Switch shoulders every time you break.

Stay focused on your box jumps, especially the set after the step ups. Your legs may not be behaving like you expect them to!

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.

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

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

21 Dumbbell Hop Overs
7 Dumbbell Squats
21 Dumbbell Hop Overs
7 Toes to Bar

**If doing V-Ups/Alternating V-Ups/Sit Ups - increase reps to 12 each time.

**May also choose to do this workout with double unders.

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

Coaches Notes

Be careful not to come out of the gate too hot on this one. The rounds will go fairly quickly but we don't want you gassing out at like the 3:00 mark so pick a moderate pace to start. The hop overs are just a little speed bump in between the squats and toes to bar. They should take less than 20 seconds each time.

Choose a weight on the squats that you could go unbroken. Even if you slow down or take a pause somewhere in the middle of the set, that is better than putting the weight down and having to pick it back up again.

For the toes to bar, go with a variation that you can complete 7 reps in 1-2 sets the whole way.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

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

21 Dumbbell Hop Overs
7 Barbell Front Squats
21 Dumbbell Hop Overs
7 Toes to Bar

**If doing V-Ups/Alternating V-Ups/Sit Ups - increase reps to 12 each time.

**May also choose to do this workout with double unders - or for a fun challenge hop over your barbell!

Suggestions
Men: 95#
Women: 65#

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

Coaches Notes

Be careful not to come out of the gate too hot on this one. The rounds will go fairly quickly but we don't want you gassing out at like the 3:00 mark so pick a moderate pace to start. The hop overs are just a little speed bump in between the squats and toes to bar. They should take less than 20 seconds each time.

Choose a weight on the squats that you could go unbroken. Even if you slow down or take a pause somewhere in the middle of the set, that is better than putting the weight down and having to pick it back up again.

For the toes to bar, go with a variation that you can complete 7 reps in 1-2 sets the whole way.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

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

21 Dumbbell Hop Overs
7 Sandbag Front Squats
21 Dumbbell Hop Overs
7 Toes to Bar

**If doing V-Ups/Alternating V-Ups/Sit Ups - increase reps to 12 each time.

**May also choose to do this workout with double unders - or for a fun challenge hop over your sandbag

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

Coaches Notes

Be careful not to come out of the gate too hot on this one. The rounds will go fairly quickly but we don't want you gassing out at like the 3:00 mark so pick a moderate pace to start. The hop overs are just a little speed bump in between the squats and toes to bar. They should take less than 20 seconds each time.

The squats should be unbroken. Keep the elbows up so you don't get pulled forward. Even if you slow down or take a pause somewhere in the middle of the set, that is better than putting the weight down and having to pick it back up again.

For the toes to bar, go with a variation that you can complete 7 reps in 1-2 sets the whole way.

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

MAMA MODIFICATIONS

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.

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.

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.

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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.

"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

Complete the Following in a 1 Minute of WORK / 1 Minute of REST Cycle:

120 Wall Ball
80 Burpee

Get as far as you can in 1 minute - then rest 1 minute - pick up where you left off on the next minute - and so on.

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

Extra Challenge
2 Options:
Wear a Vest
or
Increase Reps to 150/100

Score: Total Time (this will include the minutes of rest - should just be the time on the clock when you complete your final burpee)

Goal: 16-23 Minutes

Coaches Notes
To hit the goal for this workout, you'll need to hold 18-30 Wall Balls and 13-20 Burpees in their respective working minutes.

For 30 wall balls in a minute, you are going unbroken. You can take 1-2 short breaks in the minute and still get at least 18. Set yourself up so that you can do a minimum of 6-7 at a time, even in the last reps.

Breathe on the burpees and try to move at a continuous pace for the whole minute. 13 reps in a minute may seem pretty challenging but remember you have that minute of rest in between so push the pace when it is time to work. Use a customization that allows you to hit the goal.

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.

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.

This workout has 2 Parts and 2 Scores!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Part 1:

5 Kipping Pull Up
5 Dumbbell Thruster
10 Kipping Pull Up
10 Dumbbell Thruster
15 Kipping Pull Up
15 Dumbbell Thruster
10 Kipping Pull Up
10 Dumbbell Thruster
5 Kipping Pull Up
5 Dumbbell Thruster

Rest 3 Minutes Before Part 2

Part 2:

20 Kipping Pull Ups
20 Dumbbell Thruster

**Strict Pull Up Option (Part 1): 3-6-9-6-3
**Strict Pull Up Option (Part 2): 12 Strict Pull Ups

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs / Increase Part 2 Reps to 30/30
Women: 35# DBs / Increase Part 2 Reps to 30/30

Score:
Part 1 Total Time
Part 2 Total Time

Goal:
Part 1: 3-8 Minutes
Part 2: 2-6 Minutes

Coaches Notes
Push the intensity in both parts of this workout. Don't try to coast in the first part just to save yourself for part 2. You get a nice 3 minute rest in between but expect to be feeling the effects of part 1 about 7 reps into part 2. Hold on and push yourself!

Choose a pull up variation that you can do at least 5 reps at a time in the first part. For part 2, you might try some bigger sets but don't go so big that you end up having to go to singles by the end.

Focus on using your hips in the thrusters. As you stand up out of the squat, imagine you are standing with enough force to jump off the ground. Don't actually jump! Allow that additional force to transfer to the weight and send it up off the shoulders to reduce the amount of pressing required. Go with a weight that you could do 15 unbroken thrusters when fresh. Totally fine to break up the set of 15 in part 1, but try to only break once. For part 2, hold on and try to get some bigger sets.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Part 1:

5 Kipping Pull Up
5 Barbell Thruster
10 Kipping Pull Up
10 Barbell Thruster
15 Kipping Pull Up
15 Barbell Thruster
10 Kipping Pull Up
10 Barbell Thruster
5 Kipping Pull Up
5 Barbell Thruster

Rest 3 Minutes Before Part 2

Part 2:

20 Kipping Pull Ups
20 Barbell Thrusters

**Strict Pull Up Option (Part 1): 3-6-9-6-3
**Strict Pull Up Option (Part 2): 12 Strict Pull Ups

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

Extra Challenge:
Men: 95-115# / Increase Part 2 Reps to 30/30
Women: 65-75# / Increase Part 2 Reps to 30/30

Score:
Part 1 Total Time
Part 2 Total Time

Goal:
Part 1: 3-8 Minutes
Part 2: 2-6 Minutes

Coaches Notes
Push the intensity in both parts of this workout. Don't try to coast in the first part just to save yourself for part 2. You get a nice 3 minute rest in between but expect to be feeling the effects of part 1 about 7 reps into part 2. Hold on and push yourself!

Choose a pull up variation that you can do at least 5 reps at a time in the first part. For part 2, you might try some bigger sets but don't go so big that you end up having to go to singles by the end.

Focus on using your hips in the thrusters. As you stand up out of the squat, imagine you are standing with enough force to jump off the ground. Don't actually jump! Allow that additional force to transfer to the weight and send it up off the shoulders to reduce the amount of pressing required. Go with a weight that you could do 15 unbroken thrusters when fresh. Totally fine to break up the set of 15 in part 1, but try to only break once. For part 2, hold on and try to get some bigger sets.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Part 1:

5 Kipping Pull Up
5 Side to Side SandbagThruster
10 Kipping Pull Up
10 Side to Side Sandbag Thruster
15 Kipping Pull Up
15 Side to Side Sandbag Thruster
10 Kipping Pull Up
10 Side to Side Sandbag Thruster
5 Kipping Pull Up
5 Side to Side Sandbag Thruster

Rest 3 Minutes Before Part 2

Part 2:

20 Kipping Pull Ups
20 Side to Side Sandbag Thrusters

**Strict Pull Up Option (Part 1): 3-6-9-6-3
**Strict Pull Up Option (Part 2): 12 Strict Pull Ups

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

Extra Challenge:
Men/Women: Increase Part 2 Reps to 30/30

Score:
Part 1 Total Time
Part 2 Total Time

Goal:
Part 1: 3-8 Minutes
Part 2: 2-6 Minutes

Coaches Notes
Push the intensity in both parts of this workout. Don't try to coast in the first part just to save yourself for part 2. You get a nice 3 minute rest in between but expect to be feeling the effects of part 1 about 7 reps into part 2. Hold on and push yourself!

Choose a pull up variation that you can do at least 5 reps at a time in the first part. For part 2, you might try some bigger sets but don't go so big that you end up having to go to singles by the end.

Focus on using your hips in the thrusters. As you stand up out of the squat, imagine you are standing with enough force to jump off the ground. Don't actually jump! Allow that additional force to transfer to the weight and send it up off the shoulders to reduce the amount of pressing required. Totally fine to break up the set of 15 in part 1, but try to only break once. For part 2, hold on and try to get some bigger sets.

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.

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

Every 2 Minutes for 16 Minutes (8 Rounds Total)

100 Meter 1/2 Up 1/2 Rack Carry (Switch at 50 Meters)
10 Dumbbell Push Press

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Fastest Round
Slowest Round

Goal: 1:00-1:35

Coaches Notes

Make sure that you are getting at least 25 seconds of rest between rounds. If you are getting less than that within the first 3 rounds, customize something. Lower the weight, go with a shoulder racked, or even a farmer carry.

We are looking for the carry to take about a minute with 1-3 breaks each round. Remember your shoulders are going to get more and more fatigued, so probably a good idea to break early in the workout rather than waiting until it's absolutely necessary.

Choose a load on the push press that you think you could do unbroken. Make sure you are really aggressive with the hips to send the weight up!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Every 2 Minutes for 16 Minutes (8 Rounds Total)

50 Meter Barbell Overhead Carry
50 Meter Barbell Front Rack Carry
10 Barbell Push Press

If needed you can do carries with a second, lighter, barbell. You could also do the 1/2 Shoulder 1/2 Overhead Carry option from Program A. Or. you could do the entire 100 meters with a plate overhead carry.

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

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

Score:
Fastest Round
Slowest Round

Goal: 1:00-1:35

Coaches Notes

For this version, you could definitely use dumbbells for the carry if you have them and want to. This may allow you to push the weight a bit on the push presses.

Make sure that you are getting at least 25 seconds of rest between rounds. If you are getting less than that within the first 3 rounds, customize something. Lower the weight, go with an overhead plate, or even a front/back rack carry.

We are looking for the carry to take about a minute with 1-3 breaks each round. Remember your shoulders are going to get more and more fatigued, so probably a good idea to break early in the workout rather than waiting until it's absolutely necessary. Keep your belly tight and push up into the bar on the overhead carry, you shouldn't feel it in your lower back.

Choose a load on the push press that you think you could do unbroken. Make sure you are really aggressive with the hips to send the weight up!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 2 Minutes for 16 Minutes (8 Rounds Total)

50 Meter Sandbag Overhead Carry
50 Meter Sandbag Front Rack Carry
12 Sandbag Push Press

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

Extra Challenge:
Men/Women: Entire 100 Meter Carry is Overhead

Score:
Fastest Round
Slowest Round

Goal: 1:00-1:35

Coaches Notes

Make sure that you are getting at least 25 seconds of rest between rounds. If you are getting less than that within the first 3 rounds, customize something. Go with a bear hug/front rack carry or even a suitcase carry.

We are looking for the carry to take about a minute with 1-3 breaks each round. Remember your shoulders are going to get more and more fatigued, so probably a good idea to break early in the workout rather than waiting until it's absolutely necessary. Keep your belly tight and push up into the handles on the overhead carry, you shouldn't feel it in your lower back.

The push presses, should be unbroken most, if not all the way. Make sure you are really aggressive with the hips, to send the weight up!

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

MAMA MODIFICATIONS

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.

1/2 Up + 1/2 Shoulder Carry

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. You could also sub less weight, shorter distance, or modify to both arms using a shoulder carry or farmer carry position. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 3 Minutes for 5 Rounds (15 Minutes Total)

24 Wall Balls
12 Box Jumps

Suggestions
Men: 20#ish Ball / 20-24" Box
Women: 13-15# Ball / 16-20" Box

Extra Challenge:
Men/Women: Increase Reps to 32/18

Score:
Fastest Round
Slowest Round

Goal: 1:45 - 2:30

Coaches Notes

Abandon your idea of what you 'normally' do in terms of box jump height, wall ball weight, and target height on this one. Set yourself up so that you can complete the reps in the 3 minute time window with at least 30 seconds of rest each time. This may mean that you throw to a lower target or jump to a lower height.

Stay focused on the box jumps. It will be harder to jump after those wall balls, so keep it safe! In order to save yourself for those jumps, consider breaking up the wall balls a bit more than you might usually. Or, if you feel like you can knock out all 24 unbroken, take a moment to shake out the legs before you jump up to the box. Wall balls should be completed in 1-3 sets the whole way through.

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.

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

AMRAP 16 Minutes (As Many Rounds and Reps as Possible in 16 Minutes)

3 Wall Walk
20 Alternating Dumbbell Power Snatch
30 Double Unders/DB Hop Overs

Suggestions
Men: 40# DB
Women: 25# DB

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

Fun Glory Days Option:

If you have heavier dumbbells - lower reps to 10-20 each round and go heavier. For example:

Men: 70-100# DB
Women: 50-70# DB

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

Coaches Notes

We are shooting for about 2:30-3:30 per round on this one.

Choose a variation on the wall walks that you can complete in about a minute each time. Know that your shoulders are going to light up in the later rounds so make sure you are keeping a stable position throughout.

Think 1-2 sets on the snatches. Make sure you are using the power from the hips to send the weight up rather than a lot of pulling or pressing with the arms.

We don't want the double unders/hop overs to be really broken up. Choose something that you can get through with a smooth pace in 30 seconds or less.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

AMRAP 16 Minutes (As Many Rounds and Reps as Possible in 16 Minutes)

3 Wall Walk
15 Barbell Power Snatch
30 Double Unders/DB Hop Overs

Suggestions
Men: 75#
Women: 55#

Extra Challenge:
Men: 95-115# / 4 Wall Walk
Women: 65-75# / 4 Wall Walk

Fun Glory Days Option:

Lower Snatch reps to 10 per round and go heavier! For example:

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

Coaches Notes

We are shooting for about 2:30-3:30 per round on this one.

Choose a variation on the wall walks that you can complete in about a minute each time. Know that your shoulders are going to light up in the later rounds so make sure you are keeping a stable position throughout.

Think 1-3 sets on the snatches. Make sure you are using the power from the hips to send the weight up. Get under the bar and stand up rather than pressing with the arms.

We don't want the double unders/hop overs to be really broken up. Choose something that you can get through with a smooth pace in 30 seconds or less.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

AMRAP 16 Minutes (As Many Rounds and Reps as Possible in 16 Minutes)

3 Wall Walk
15 Sandbag Ground to Overhead
30 Double Unders/Sandbag Hop Overs

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4-6 Rounds

Coaches Notes

We are shooting for about 2:30-3:30 per round on this one.

Choose a variation on the wall walks that you can complete in about a minute each time. Know that your shoulders are going to light up in the later rounds so make sure you are keeping a stable position throughout.

For the ground to overheads, make sure you are using the power from the hips to send the weight up rather than a lot of pulling or pressing with the arms. You can string these together or release the bag on the way down and go with fast singles.

We don't want the double unders/hop overs to be really broken up. Choose something that you can get through with a smooth pace in 30 seconds or less. You can choose to hop over a dumbbell!

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.

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.

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.

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.

Inchworm

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, lowering the knees to the ground or to Bear Pose. Some other options for customizing are Elevated Push Up Plus Taps, Floor press, or Front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.