Street Parking Suns Out Guns Out is posted once a week - on Sunday. These workouts are great for those interested in adding in more work building strength and stamina through more isolation type movements in the upper body.

We typically suggest these workouts be added in as more of a "finisher" after the main workout that day. They can also easily be added to many of the Power, Oly, or Butts and Guts workout - to make a session all its own!

Add this in wherever makes sense for your schedule - and make sure to check out the daily write up for A, B, and C to see where these workouts fit in best each week!

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3 Rounds

10 Press
30 Second Overhead Hold
10 Press
30 Second Overhead Hold
10 Press

Rest 3-4 Min between Rounds

No RX, but go lighter than you think for the first round then go up if possible.

Men try around 25# DBs or 65# bar to start
Women try around 10-15# DBs or a 35# bar to start

This is meant to be done with dumbbells this week if you have them!

You will do 10 standing press. Dumbbells start on the shoulder and you press to lockout with the biceps by the ears at the top of each rep. REALLY focus on keeping the rib cage down throughout. No assistance from the legs!

On the 30 second hold FIGHT the urge to lean back. Look straight forward and keep the belly locked in!

If you fail to complete the whole sequence unbroken on the first round...lower the weight!

3-4 Rounds

10-15 DB Bench Press
10-15 DB Chest Fly
10-15 Push Up

No RX Weight

Find something that is manageable for 10 but 15 is difficult. You DO NOT have to use the same weight for both movements!!

Men try around - 50# DBs + for Bench and 25# DBs + for Flys

Women try around 35# DBs + for Bench and 10-15# DBs for Flys

Score is weight used for Bench

Get through the sequence with minimal rest. Rest as needed between rounds.

For the DB bench press - lying face up on the bench, start with the dumbbells outside your chest, elbows about 45 degrees out from your torso. Draw your shoulder blades down into the bench and keep them pulled back even as you press up. Keep your elbows below your wrists and press straight up until your arms are fully extended and perpendicular to the floor. Lower the DBs with control back to your chest.

For the flys, you'll still be lying on the bench. Remember - you do NOT need to use the same weight from the bench press on these! You will have a slight bend in the elbow and open up from the chest. Only go so far back as you can control the weight and don't feel a TON of stretching. Squeeze the dumbbells back in and together to finish.

For either one of these movements, if you have access to an incline bench you may use that!

Push ups are all the way down to touch the chest. All of the way up to lock out. If you can't do 10 in a row - lower SLOW with your feet on the ground and press up from your knees.

AMRAP 10 Min
(As Many Rounds and Reps As Possible in 10 Min)

100-ft Farmer Carry
10 Shrugs

Men: 50# DBs
Women: 30-35# DBs

OUCH. Score is total rounds plus any additional shrugs in 10 min.

For the farmer carry, stand tall with a proud chest and neutral gaze as you walk. Keep your shoulders down and back and your belly tight!

For the shrugs, it's exactly what it sounds like. Stand tall with a dumbbell in each hand then shrug your shoulders up and slightly back then relax them back down.

You may put the dumbbells down whenever you need.

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!

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2 Clean Pull + 1 Clean (7 x 3 (3 = 2 Pulls + 1 Clean))

2 Clean Pulls
Drop the Bar
1 Full or Power Clean
(You choose)

Across these 7 sets you may maintain the same weight the whole time to really work technique - OR - you may go up each time as you feel comfortable.

Rest 2-3 minutes between sets.

For the clean pull the focus is on holding positions on the deadlift portion of the movement and then working on a strong hip extension and a powerful shrug to get the bar moving UP.

Focus on keeping the bar close, heels down, chest up, belly tight.

Do 2 clean pulls focusing on the UP.

Then, drop the bar - take a second, get set - then perform either a full or power clean (whichever you want to work on).

Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat (or full front squat if you're doing a full clean). Stand fully to complete the movement.

2 Push Press + 1 Jerk (7 x 3 (3 = 2 PP + 1 Jerk))

2 Push Press
+
1 Push or Split Jerk

Again, this will help us focus on the UP. Same idea for loading, too. You can stay at the same weight to focus on technique - OR - build up as you feel comfortable.

Rest 2-3 minutes between sets.

For the Push Press focus on good positions for the dip. Heels down, knees forward, butt slightly back, shoulder over the hip (chest up). You will dip and then drive hard into the bar and finish with a press out. For the push press there is NO press under the bar - just the press up.

After you finish the Push Press you will lower the bar back to the shoulder - re-set - and perform either a Push Jerk or a Split Jerk. Whichever you would like to work on.

Focus for that portion is to use the same violent drive up from the push press but then drive yourself UNDER! Press against the bar as you go DOWN!

If you're doing Push Jerk - you'll shift the feet out to your squat stance as you drop under the bar. If you're doing the Split Jerk - you'll shift one foot forward and the other back into a tall lunge position. Be sure to bring your feet back under your hips and stand tall to complete the lift (for both versions).

Street Parking Endurance is posted once a week, on Sunday. It is meant for anyone looking to build a bigger engine through extra work on the rower, bike or running. Add this in wherever makes sense for your schedule.

For the most part we recommend doing the Endurance workout as a stand alone workout in its own session or even its own day. You know your fitness and recovery level - but that is our general suggestion.

**This particular workout (the measured running version) is a sample from the 5k Program that you can find under Extra Programs on the Members Only website!

RUN VERSION

Run Version

STREET PARKING 5K PROGRAM WEEK: 1 RUN: 2

**Should be at least one day between run sessions

RUN 1000 M - MODERATE
REST 3 MIN
1000 M - EASY
REST 2 MIN
1000 M - MODERATE
REST 3 MIN

STRAIGHT INTO:
4 ROUNDS
100 METER SPRINT
WALK 100 METERS

NO REST BETWEEN. GO RIGHT FROM WALK INTO NEXT SPRINT.

Total: 3400m

MODERATE: 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
EASY: 60-70% SUSTAINABLE AND VERY COMFORTABLE
SPRINT = ALL OUT
WALK = DON'T STOP - WALK

SCORE: TOTAL TIME

GOAL: Don't mess up paces to get a better score. Hit those SPRINTS hard! Try to have them all be the same time. Learn how to SPRINT and recover to SPRINT again when you are already fatigued.

**This workout teaches us how to sprint the last 400 Meters to finish off strong at the end of our race when our legs and systems are already fatigued!

Total meters does not include 100m walks!

Run: No Measured Distance

Run 4 Min - Moderate

Rest 3 Min

Run 4 Min - Easy

Rest 3 Min

Run 4 Min - Moderate

Rest 3 Min

Straight into:

4 Rounds

20 Second Sprint
40 Seconds SLOW

Score: Total Distance if you have a way to measure.

Goal: Don't mess up the paces to get a better score.

ROW VERSION

Row Version

Row 1000 Meters - Moderate

Rest 3 Min

Row 1000 Meters - Easy

Rest 3 Min

Row 1000 Meters - Moderate

Rest 3 Min

Straight into:

4 Rounds

Row 150 Meters - Sprint
Row 150 Meters - SLOOOW

Score: Total Time

Goal: Don't mess up the paces to get a better score.

BIKE VERSION

Bike Version

Bike 60 Cal Men / 45 Cal Women - Moderate

Rest 3 Min

Bike 60 Cal Men / 45 Cal Women - Easy

Rest 3 Min

Bike 60 Cal Men / 45 Cal Women - Moderate

Rest 3 Min

Straight into:

4 Rounds

SPRINT 10 Cal Men / 7 Cal Women
Then
10 Cal Men / 7 Cal Women - SLOOOW

Score: Total Time

Goal: Don't mess up the paces to get a better score.

Butts and Guts is posted once a week, on Sundays. These workouts are for anyone who wants more work on the posterior and midline and can be added in whatever day makes most sense for you!

We typically suggest that when you add this workout in to the regular program - or even to one of the other accessory workouts - to treat it as a finisher as opposed to doing it before. You can find suggestions for which workouts the Butts and Guts workouts will fit in with best in the write ups for Program A, B, and C each week!

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4 Rounds

NOT FOR TIME

10 Single Leg Split Squats Right
10 Single Leg Split Squats Left
10 Strict Knee Raise or Strict TTB
20 Single Leg Bridge Ups with 1 Second Pause
(Each Leg, 20 on one side then switch)
1 Min Plank

Idea for weight for Men: 35#+ Dumbbells / 75-95# Bar
Idea for weight for Women: 25#+ Dumbbells / 45-65# Bar

Score is dumbbell weight.

For the split squats you will put your back leg up on either a bench, a box, or whatever you can find. No higher than 20" but at least prob 10-12".

Make sure your front foot is out far enough that you can keep your heel down when you are at the bottom. Goal is to keep your torso upright - heel down - and don't allow your knee to cave in. Get your butt below the knee for each rep. Do all 10 on one side before switching sides.

For the strict toes to bar or knee ups - it's just that. Choose a method that allows you to get at least sets of 3-5.

For the single leg bridge ups you will lay on the ground. Raise one leg up and have the other foot planted on the ground with a bent knee. Squeeze the butt up to raise the hips until they are all of the way open. Hold at the top for 1 second before lowering back down.

For the plank - these will be from the elbows. Keep the butt down and the abs tight! No sagging. If you need to break you can just accumulate 1 min or switch to plank from your hands.

MAMA MODIFICATIONS

SPLIT SQUATS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, lower the height for the back leg or modify to a squat, hip thrust, glute bridge (these can also be modified to single leg options!). If you can perform the movement pain free but having a hard time with the balance (especially preggo mamas who have a challenge with changing center of gravity!) feel free to keep both feet on the ground for a regular lunge or try a split stance Romanian Deadlift.

STRICT KNEE RAISE/TOES TO BAR - If you are pregnant or still in the Rehab stages of postpartum and need to manage the pressure in your core or pelvic floor consider subbing: Any of the Functional Progressions, Ball Slams, KB Swings, Bear Crawls, Pallof Press, Banded Woodchop, DB Windmills, Reverse Plank Step In/Out, or Heel Taps. If you are further along in your postpartum Rehab or working on Rebuilding, this could be a great opportunity to practice this movement under a little more control without the added demand of kipping or swinging. You can always explore a smaller range of motion, fewer reps, and coordinating your breath to make it more manageable for your core and pelvic floor.

SINGLE LEG BRIDGE UPS - LOVE this movement for pregnancy and postpartum! However, if it's uncomfortable to be on your back for too long you can modify to a more elevated position like a single leg hip thrust. If you're rehabbing your pelvic floor, you may want to sub a regular glute bridge with a block/ball/towel between the knees.

PLANK HOLD - If you notice coning in the plank position you can try modifying to an Elevated Plank Hold, Bear Pose, Overhead Plate Hold, Front Rack Hold, or a static Side Plank or Functional Progression 2 Hold.

Street Parking Sandbag is posted once a week - on Sunday. You will find a sandbag "option" several times during the week (usually in Program C) of the regular programmed workouts. This workout, however, was programmed specifically with the sandbag in mind.

We typically suggest that instead of adding this in on top of the regular workout on any certain day - that you simply swap one of the regular programmed workouts out for this one. We will provide suggestions each week in the daily workout write ups for Programs A, B, and C - for which workouts make most sense to swap.

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WARM UP
Full Body Simple Warm Up

WORKOUT

7 Rounds

9 Sandbag Hang Clean and Press
7 Sandbag Thrusters
5 Sandbag Clean and Toss Over

Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Time

Goal: Under 15 Min

This is going to be a real shoulder smoker if you don't use the power from your hips. So be explosive!

The clean AND press together counts as 1 rep.

For the hang clean and press, you will first deadlift the sandbag to the waist. Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Guide the sandbag UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight. Stand to finish the clean portion.

For the press, keep your belly tight and press the bag straight up overhead until your arms are fully extended with biceps by the ears. If the bag is too heavy to complete a strict press, you can push press or even jerk. But don't do that just to go faster.

For the thrusters the sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.

For the clean and toss over, perform a clean as described above then throw the bag over a box, bench, or racked barbell to complete the rep.

STREET PARKING POWER - Ongoing program designed to build strength through emphasis on major lifts like Back Squat, Front Squat, Deadlift, Shoulder Press and Bench Press.

This may also include assistance exercises to support good mechanics and healthy tissue.

Typically we suggest adding this in before the regular daily workout if performing them on the same day. Days in which this workout will fit in best can be found on the daily program write ups!

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Front Squat (7 x 3)

Do all 7 sets of this first before moving onto the Bench. Rest around 2 minutes between sets.

Use roughly 75% or more of your 1 Rep Max (if you know it) for all of the sets! Or just find a moderate-heavy load and stay with it the whole way through.

For the front squat the main goal is to keep the chest up with the bar racked on the shoulders.

To do this, make sure you have a very loose/fingertip grip with the elbows HIGH! This will create a shelf where the bar should sit.

As you lower down into that front squat, your butt needs to go back, but you need to fight your chest and elbows from dropping forward. Keep the belly tight and the eyes up! Drive the knees out and keep the heels down.

As you go to stand, think about leading with the chest and the elbows - so that those hips don't shoot back!

If this is uncomfortable for the wrist you may frankenstein or genie your hands, but try first just to get those elbows higher and to loosen the grip!

SP Bench Press Hold + 3s (3 x 30/3/30/3/30)

Bench Press
Hold Lock Out for 30 Seconds
3 Reps Bench
Hold Lock Out for 30 Seconds
3 Reps Bench
Hold Lock Out for 30 SecondsSo the way this works:

You unrack the bar.
Hold the top of the bench press lock out position for 30 seconds.
Then, without reracking perform 3 reps bench press.
Then, hold again for 30 seconds.
3 Reps Bench Press.
Hold again for 30 seconds.
Rack it.

That is one set.

You will do 3 sets. Resting 3-5 Min between sets.

Start your first set at 50% of your 1 Rep Max.

If you are successful at that weight you can add weight for the other 2.

You PROBABLY want a spot for this one! Be smart!

For the Bench Press - lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.

Every 30 seconds for 5 minutes (10 Rounds)

Complete 1-3 Strict Handstand Push Ups

NO KIPPING TODAY! Strict work ONLY :-)

Whether you choose 1, 2 or 3 reps will largely depend on your strength and stamina with this movement. If you start with 2 or 3 reps early on and are fatiguing quickly, simply drop a rep or two. Do your best to always be able to accomplish 1 HSPU in each 30 second window - don't reach failure!

For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. Control your descent down and lock out your arms at the top!

Modify this by doing pike presses with your feet on a box OR even on the floor.

AMRAP 12 Min

6 Around the Worlds
6 Pike Walk Around Box

As always with these Gymnastics workouts, we want you to prioritize QUALITY over QUANTITY. So even though you're scoring how much work you get done in 12 minutes, be sure to move with intention.

The around the worlds start in a hang position. From here you will work to keep your legs straight and make a massive circle out and around (all the way up to like a toe to bar) and then all the way around back down to hang. These are meant to be pretty strict, so no momentum is to be used.

These are TOUGH and require some flexibility as well. Scale to around the world with knees only if necessary.

For the pike walk around the box, you will place your feet on a box, stack of plates, whatever you can walk around in the pike position. You want the height roughly 20-24" depending on how tall YOU are. Get into a pike handstand position by getting the butt over the head and the head THROUGH the arms looking back at the box. You will walk sideways around the box rotating at the feet. If you need to have a slight bend in your knee for flexibility sake - that is fine.

Keep the belly tight and keep the hips above the head in a HANDSTAND. This is not an incline push up walk.

If you can't make it all of the way around the box in one set - that is OK!!! But shoot to try to get around at least once! You can even sub pike shoulder taps!

Each Walk Around = 1 Round

Change directions each time.

Street Parking Suns Out Guns Out is posted once a week - on Sunday. These workouts are great for those interested in adding in more work building strength and stamina through more isolation type movements in the upper body.

We typically suggest these workouts be added in as more of a "finisher" after the main workout that day. They can also easily be added to many of the Power, Oly, or Butts and Guts workout - to make a session all its own!

Add this in wherever makes sense for your schedule - and make sure to check out the daily write up for A, B, and C to see where these workouts fit in best each week!

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4-5 Rounds (Not for Time)

10-15 Strict Pull Ups
10-15 Supine Rows
10-15 Pull Overs on Bench
10-15 Single Arm Dumbbell Row Right
10-15 Single Arm Dumbbell Row Left

No real rest between movements. Rest 3 Min between rounds.

RX Men/Women: Choose a weight for the pull overs and rows that you can get at least 10 but over 15 is a stretch.

Score is dumbbell row weight

For the strict pull ups - if you cannot do 10 in 2 sets or less you may do banded strict pull ups or a jump and slow lower!

For the supine rows- you may do these on the rings or a bar in the rack. Either way make sure you are starting with a straight arm and bringing your chest all of the way up to touch.

The more parallel to the ground you are - the more difficult these reps will be.

The pull overs may be done with a bar or a dumbbell - even a plate. Lay across the bench in a position that allows you to open all of the way up with the weight over your head and behind you with a pretty straight arm. Use your lats (your WINGS) to pull the weight back up. Fight wanting to bend at the elbows and use the arms!

For the dumbbell rows you will do one side at a time. Lean against the bench or even a wall for support with your non-working hand. Let the dumbbell hang down in the working arm and then pull it into your ribcage with the elbow going back (not out to the side)!

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!

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Muscle Snatch (5 x 3 (Moderate Weight))

The muscle snatch is all about the UP portion of the snatch! It will start with a controlled pull off the floor, followed by a powerful jump, shrug - and then pulling the bar up the body and punching to lock out. There is no pull under or re-bend of the knees on this movement.

The bar will start on the ground. You will use a wide/overhead squat grip. The feet are roughly hip - shoulder width apart with the weight in the heels. The knees are bent but hips are higher than the knees. Chest is over the bar. Arms are straight. Bar is close to the body. Back is flat.

Drive the heels into the ground as you start to lift the chest. The bar comes off the ground - keep it close to the body! Control this first pull.

Once the bar is past the knees you will pick up speed! Scoop the hips underneath a bit but keep the heels down. Think about finishing the up or JUMP with the arms still straight. Jump UP not forward.

Shrug the shoulders, and then start to pull the bar with the elbows - reaching them high and outside like a scarecrow to keep the bar close to the body.

Once you have pulled the bar as high as possible with the elbows high - you will turn the bar over and punch into it as you punch your head through. Lock out with the bar over the middle of your body. Belly is tight. Knees and hips are extended.

Power Snatch (6 x 1 (One every 90 seconds for 9 min))

Pick a weight you can hold across all 6.

Rest 1 min to change weight before the next part.

The power snatch is exactly like that muscle snatch you did in the beginning, but this time you will pull yourself UNDER instead of pulling the bar up.

POWER - means you will not pull all of the way into a full squat - just a partial squat when you pull under.

So, once you finish the UP part and the elbows come high and outside you will pull yourself under slightly. Allow your feet to move out a bit. Drive your knees out and punch yourself under the bar to lockout. Stand to finish the lift before lowering or dropping the bar!

Power Snatch (4 x 1 (One every 90 seconds for 6 Min))

Add weight for the next 4. Still one every 90 seconds.

Rest 1 min and add weight before the next part.

Power Snatch (2 x 1 (One every 90 Seconds for 3 Min))

Go up in weight one more time for these last 2 reps. If you are feeling it you can go up between these 2 also.

Street Parking Endurance is posted once a week, on Sunday. It is meant for anyone looking to build a bigger engine through extra work on the rower, bike or running. Add this in wherever makes sense for your schedule.

For the most part we recommend doing the Endurance workout as a stand alone workout in it' own session or even its own day. You know your fitness and recovery level - but that is our general suggestion.

RUN VERSION

Run Version

2 Rounds

Run 1200 Meters - Moderate
Run 400 Meters - 95% EFFORT
Run 600 Meters - Moderate

Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still running.

Crush it.

Score is total time including rest!


Run - No Measured Distance:

2 Rounds

Run 8 Min Moderate
Run 90 Seconds - 95% Effort!
Run 3:30 Moderate

Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still running.

Crush it.

Score is total distance if you end up using a GPS watch or something that you can measure.

ROW VERSION

Row Version

2 Rounds

Row 1500 Meters - Moderate
Row 500 Meters - 95% EFFORT
Row 750 Meters - Moderate

Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still moving.

Crush it.

Score is total time including rest!

BIKE VERSION

Bike Version

2 Rounds

Bike 8 Min Moderate
Bike 90 Seconds - 95% Effort!
Bike 3:30 Moderate

Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still moving.

Crush it.

Score is total calories. Do NOT mess up the paces to try and get a better score!

Butts and Guts is posted once a week, on Sundays. These workouts are for anyone who wants more work on the posterior and midline and can be added in whatever day makes most sense for you!

We typically suggest that when you add this workout in to the regular program - or even to one of the other accessory workouts - to treat it as a finisher as opposed to doing it before. You can find suggestions for which workouts the Butts and Guts workouts will fit in with best in the write ups for Program A, B, and C each week!

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4 Rounds

20 Reverse Curtsy Lunges with Dumbbells
20 Reverse Lunges into Vertical Jump
20 Eye Level KB/DB Swings

Rest 2 Min between rounds

These aren't necessarily for time, but no rest between movements.

**Even though your time is your score - this is not meant to be done fast. It's just so you have something to record. Don't get sloppy!

Suggested Loading:
Men: 25-50# Dumbbells / 40-55# KB
Women: 15-35# Dumbbells / 15-40# KB

For the reverse curtsy lunges you will step back and across the front leg. See video if confused. Try not to allow the hips to rotate too crazy and keep the front foot facing forward with the heel down. Get a good deep lunge with the butt getting lower than the knee at the bottom. Alternate legs each time. Dumbbells will be held in each hand.

Put the weight down for the reverse lunges into vertical jump. Perform a reverse stepping lunge and then as you stand and drive off of the front foot (heel down) - jump vertically into the air. Bring the back knee up into a bent position as you jump. Alternate legs with each rep.

If unable to perform a jump - just bring the back knee up and stand fully with the working leg.

For the swings you may swing the 2 dumbbells or may pick up a KB. Keep the back flat and the heels down. Arms are long and straight and simply squeeze the butt to stand up. Weight only needs to come to eye level.

4 Rounds
2 Min On
1 Min Off

8 Russian Twists
4 Weighted Sit Ups

Use same weight for both.

Each time is basically a 2 min AMRAP for this.

The Russian twists are with the weight held in both hands, the butt and feet on the ground but the shoulders up. You will twist and touch the weight to the ground on the ground to your side - then the other side. Each time the weight touches counts as a rep (so 4 per side).

For the sit ups you will touch the ground behind you with the weight and sit all of the way up with it bringing it over head!

MAMA MODIFICATIONS

CURTSY LUNGES - If this movement is uncomfortable for your hips or pelvis you can try subbing a regular lunge or a low lateral step up. You could also sub a single leg supported squat, single leg RDL, or single leg glute bridge.

REVERSE LUNGE INTO VERTICAL JUMP - If you are struggling with SPD you may want to sub a squat jump or heavier, shoulder height KB swing. If you're working on minimizing the impact on your pelvic floor you could skip the jump or even slow the entire movement down to add a little more challenge by increasing the time under tension.

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

RUSSIAN TWISTS - If you are working to manage or heal diastasis and need a modification, consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop, Tabletop DB Drag (see Visit Mama Modifications Movement Library on the Members Only Website for demos)

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

Street Parking Sandbag is posted once a week - on Sunday. You will find a sandbag "option" several times during the week (usually in Program C) of the regular programmed workouts. This workout, however, was programmed specifically with the sandbag in mind.

We typically suggest that instead of adding this in on top of the regular workout on any certain day - that you simply swap one of the regular programmed workouts out for this one. We will provide suggestions each week in the daily workout write ups for Programs A, B, and C - for which workouts make most sense to swap.

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

40 Alt Sandbag Slams
60 Shoulder to Shoulder
40 Alt Sandbag Slams
80 Sandbag Back Squats

Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Rounds + Any Additional Reps in 16 Min

GOAL: 1 ROUND + as far as you can get into Round 2

One round of this is 220 reps and each rep of the slams takes time. So, shoot for one really good round of high quality reps and really explosive SLAMS. Whatever bonus reps you get into round 2 are just that, a bonus.

The sandbag slam starts with the bag on the ground between your feet. Grip the sides of the bag and clean it to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground.

The goal is to slam the bag down as hard as possible using power from rotation in your hips.

Set up and bring the bag to your left shoulder and repeat. Each slam is 1 rep so 40 alternating is 20 from each shoulder.

For the shoulder to shoulder you will have your sandbag on one shoulder. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the sandbag off of the shoulder and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. Lower the bag down onto the opposite shoulder. Each time you press counts as one rep. So 60 reps is 30 on each side.

For the Sandbag Squat you will power clean from the floor to your shoulder, then push press it up and over onto your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

STREET PARKING POWER - Ongoing program designed to build strength through emphasis on major lifts like Back Squat, Front Squat, Deadlift, Shoulder Press and Bench Press.

This may also include assistance exercises to support good mechanics and healthy tissue.

Typically we suggest adding this in before the regular daily workout if performing them on the same day. Days in which this workout will fit in best can be found on the daily program write ups!

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Shoulder Press (3-3-3-1-1-1-1)

Score is your heaviest single.

For this you will warm up to a weight that is heavy for a set of 3. You will do your first working set of 3 and then rest as needed (no longer than 2-3 min) and then either keep the weight the same, or go up if you feel like you can!

Once you have completed 3 sets of 3 you will definitely add weight and start your singles. Again, rest as needed between and add weight if you feel like you can from set to set.

For the strict press the bar will start at the shoulder. Your feet are under your hips and your legs are strong and straight. Squeeze the booty and tighten the belly. There will be no assistance from the legs during this lift. Elbows should be slightly in front of the bar.

To perform the movement - move the face out of the way and from that dead stop position press the bar straight up. Once past the head you can bring your head back to neutral and drive it UNDER the bar.

Finish with the bar locked out overhead and over the middle of the body with a tight belly and biceps by the ears.

When lowering for your set of 3 you may absorb with a dip if you need to, but you can not use that dip to feed into the next rep. You must completely reset before pressing from a dead stop again.

Weighted Pull-ups (3 reps - EMOM for 10 Min )

So when the clock starts, knock out 3 weighted pull ups then rest until the next minute hits. Repeat until you've done 10 sets.

If you are unable to add weight to your pull ups, but can do strict pull ups do that! It does not have to be an unbroken set, just needs to happen in the minute. Drop to 2 reps if you need to.

If you are unable to do a strict pull up - we would like to see banded strict or even a jump and slow lower.

No pull up bar - you can do a supine ring, bar or TRX row.

No rings or TRX? You may even do a 10 x 3 bent over row.

On a 5 Min Clock:

Active Bar Hang

*Every time you drop from the bar, complete 20 Shoulder Taps (handstand, pike, plank)

The way this works is you'll do an active hang from the bar for as long as you can. When you drop down, shake it out, complete 20 shoulder taps from whatever position you can do safely, and then hop back up on the bar for another max effort hang. Continue moving back and forth between hanging and tapping until 5 minutes are up!

For the Active Bar Hang, begin hanging from the pull-up bar, with a shoulder width grip (hands will be shoulder width apart). Engage the lats by pulling the shoulders down. There should be sizable space between the tops of your shoulders and your ears. Tighten the core by pulling your belly button into your spine. This will help flatten out the lower back, setting you in a hollowed position. Squeeze the glutes and round the hips under to further engage the core. Keep your legs as tight as possible by squeezing the quads, and pointing your toes.

These shoulder taps begin in a Handstand Hold against the wall, with your back facing the wall. If unable to kick up to a handstand, place your feet on a box and walk your hands under your shoulders into a pike position or do shoulder taps from a plank position.

Keep your belly tight to avoid over extension of your spine. Press your left hand into the ground then lift your right hand off the floor, tap your right shoulder, and return to your normal handstand. Repeat with the other arm.

If touching your shoulder isn't happening try just raising your hand a few inches from the floor and get a feel for the hip shift.

5 Rounds
For Time but also For Quality

16 Alternating Pistols
20 Contralateral Plank Lifts
24 Superman Rocks

The only reason this one is for time is so that you have something to score - so don't blaze through it to get a better time! Move with intention.

A "Pistol" is a single leg squat. Start standing, shift all your weight into one foot and raise the other off the ground in front of you. Reach your butt back while keeping your chest over your ankle. Belly is tight. Lower under control. Be mindful that your knee doesn't cave in at any point. It is TOTALLY normal to have one side that is weaker or less coordinated than the other. If these are new for you, try sitting back to a target. You may also try different strategies - such as holding your foot out front to keep that other leg up if necessary!

If Pistols aren't happening... lateral step offs can be done unweighted or adding a bit of weight as light or as heavy as you are comfortable. You are definitely just TOUCHING with the toe on the ground though and will not PUSH off of that foot at all. For many people, no weight is just fine.

For the Contralateral Plank Lifts, you'll start in a tall plank supported by your hands and toes. Keep the butt, belly, and thighs squeezed tight. Lift opposite arm and leg from the ground and reach out as long as you can through your finger tips and toes, then come back to neutral. Switch sides and repeat. Be sure to continue pressing through the ground with your supporting hand as you lift and reach.

If lifting both a leg and an arm at once is too much, try just an arm or just a leg or simply do a regular plank hold for 30 seconds!

For the Superman Rocks, start lying on your belly with your arms extended overhead and legs straight and squeezed together. Squeeze your belly, butt, and thighs. Lift up and long so that your feet, knees and chest raise up from the ground. Reach your arms back as far as you can then quickly shift them forward and repeat to build a rocking momentum. Keep your thighs squeezed tight. Each time your chest rocks back and forth is 1 rep.

Street Parking Suns Out Guns Out is posted once a week - on Sunday. These workouts are great for those interested in adding in more work building strength and stamina through more isolation type movements in the upper body.

We typically suggest these workouts be added in as more of a "finisher" after the main workout that day. They can also easily be added to many of the Power, Oly, or Butts and Guts workout - to make a session all its own!

Add this in wherever makes sense for your schedule - and make sure to check out the daily write-up for A, B, and C to see where these workouts fit in best each week!

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Bench Press (4 x 8)

Rest 60 Seconds Between Sets.

These should all be at the same weight. Choose wisely and use a spotter!

Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.

Bent Over Row (4 x 12)

Rest 60 Seconds between sets.

These should be done at the same weight. Rest briefly if you feel your form starting to break down then reset to finish the set of 12.

Set up for the bent over row by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

Take 10 minutes to get as far as you can:

1 Chin Up
2 Push Ups
2 Chin Ups
4 Push Ups
3 Chin Ups
6 Push Ups
...

Keep adding 1 Chin Up and 2 Push Ups to each subsequent set until you reach 10 minutes or are unable to perform the reps unbroken - if this happens very early on (<5 min), adjust to a variation that allows you to continue (think banded chin up, elevated push up, etc)

Score: Total Reps of both movements combined added up at the end!

Goal: Rest as much as you need to between sets so you can get all the reps without breaking.

There should be a lot of rest between sets once you get to 4+ reps on the chin ups. Choose a version that you can do 10 pulls (chin ups) and 20 pushes unbroken.

For the chin ups, use a supinated grip, meaning palms facing toward you. Pull your shoulders down and squeeze your belly. Pull yourself up until your chin is over the bar, then lower with control until arms are extended.

Use bands or modify to ring rows with the same grip, palms up or even close grip bicep curls.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!

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Every 2 Min for 20 Min
(10 total sets)

Complete the following complex
As Heavy as Possible:

1 Power Clean
1 Squat Clean Thruster
1 Jerk (Power or Split)

Start heavy and add weight when/if possible.

Score is heaviest set.

Start with something challenging but you know you can do. After 1-2 successful rounds, try adding weight. Continue adding to your comfort level to find your heaviest set.

Stick to the time. This will allow you to rest and change weight, but not rest or think about it too long.

On the power clean - focus on that big finish with the hips and allow the feet to move out to squat stance on the catch! Actually pull yourself under into a partial squat and get that bar on your shoulders.

From there you will lower the bar back down to the ground and perform a full squat clean which will drive straight into the thruster. You will want to make sure you use the bounce at the bottom of that squat clean to drive up hard and quickly into the bar - finishing with a solid press. No REBEND on the press!

The bar will then be brought back down to the shoulder and you will perform either a push jerk or a split jerk - up to you. Whatever you do - dip, drive, and GET UNDER. Your press will already be super fatigued from the thruster - so use the press under!

Fun one!

Street Parking Endurance is posted once a week, on Sunday. It is meant for anyone looking to build a bigger engine through extra work on the rower, bike or running. Add this in wherever makes sense for your schedule.

For the most part we recommend doing the Endurance workout as a stand alone workout in its own session or even its own day. You know your fitness and recovery level - but that is our general suggestion.

RUN VERSION

Run Version

4 Rounds

2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off
1:00 On (Faster Pace)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average distance per round. Goal is to maintain it!

RX+ (and Murph crew) wear your vest!!

Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same distance traveled for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure pace changes for each section!

So it's...
0:00-2:00
2:00-2:20
2:20-3:50
3:50-4:10
4:10-5:10
5:10-5:30
5:30-6:00
6:00-8:00

ROW VERSION

Row Version

4 Rounds

2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off
1:00 On (Faster Pace)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average distance per round. Goal is to maintain it!

Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same distance traveled for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure average pace changes for each section!

So it's...
0:00-2:00
2:00-2:20
2:20-3:50
3:50-4:10
4:10-5:10
5:10-5:30
5:30-6:00
6:00-8:00

BIKE VERSION

Bike Version

4 Rounds

2 Min On (Moderate/Hard Effort)
20 Seconds off
1:30 On (Hard Effort)
20 Seconds off
1:00 On (Harder Effort)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average calories per round. Goal is to maintain it!

Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same calories gained for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure effort and pace changes for each section!

So it's...
0:00-2:00
2:00-2:20
2:20-3:50
3:50-4:10
4:10-5:10
5:10-5:30
5:30-6:00
6:00-8:00

Butts and Guts is posted once a week, on Sundays. These workouts are for anyone who wants more work on the posterior and midline and can be added in whatever day makes most sense for you!

We typically suggest that when you add this workout in to the regular program - or even to one of the other accessory workouts - to treat it as a finisher as opposed to doing it before. You can find suggestions for which workouts the Butts and Guts workouts will fit in with best in the write ups for Program A, B, and C each week!

Butts Part 1:

Every other minute for 10 minutes:

8 Rear Foot Elevated Split Squats (Right Leg)
8 Rear Foot Elevated Split Squats (Left Leg)

After the 10 minutes are up, go right into Butts Part 2!

Score: Weight Used

Goal: Good Controlled Movement

Choose a weight that is challenging but allows you to do all 8 reps without breaking.

For the Rear Foot Elevated Split Squats, hold a pair of dumbbells at your shoulders or hanging by your sides.

Place the top of one foot shoelaces down on the bench behind you so the sole of your foot is facing up.

Step your front foot forward enough that when you lower into the bottom position, your foot is flat on the floor and you knee does not travel beyond your toes.

Your feet should be wide enough (roughly shoulder width) that you can maintain balance throughout.

Keep your chest up and belly tight. Slowly lower your hips down and back toward the bench until your thigh is parallel to the floor. Your knee may or may not touch the ground.

Push through the heel of your front foot to come back up. Your front knee should maintain a slight bend at the top.

Butts Part 2:

2 Rounds

Sideways Alphabet Right Leg
Sideways Alphabet Left Leg

This might sound silly - but you will feel the burn!

Lying on your side, raise your top leg 12-18 inches off the ground, keep your leg straight and toes pointed. Draw the alphabet with your leg (move from the hip). 12 inch letters, all caps!

So you'll do this first with the right leg, then switch and do it with the left. THEN, do it one more time on each side!

Guts:

100 Sit Ups

Every Min - 10 Second Hollow Hold

For the sit ups, you'll start seated with your knees bent. You can do whatever you like with your feet - plant them in front of you or butterfly your knees out with the soles together. Lie back under control until your shoulder blades touch the ground then throw your arms forward to come all of the way up and touch your toes. If you need to add a little assistance like a stretchy band or rope attached to a pole to come all the way up - go for it!

For an extra challenge don't use your arms to help swing you up to the top of the sit up!

For the hollow hold, you'll start lying on your back with your arms extended overhead and legs long and together in front of you. Press your low back into the ground by squeezing your abs. Let your legs and upper back lift from the floor. Make sure your lower back remains in contact with the floor the whole time so if it starts to lift up - bring your arms alongside your body or bend your knees if you need to.

MAMA MODIFICATIONS

SPLIT SQUATS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, lower the height for the back leg or modify to a squat, hip thrust, glute bridge. If you can perform the movement pain free but having a hard time with the balance (especially preggo mamas who have a challenge with changing center of gravity!) feel free to keep both feet on the ground for a regular lunge or a split stance Romanian Deadlift.

SIDEWAYS ALPHABET - If it's uncomfortable for you to lay on your side, you can try a similar move from a table top position or on all fours. You'll either lift your knee to the side like a fire hydrant or extend your leg to the back like a bird dog extension.

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

HOLLOW ROCKS/HOLDS - If you notice coning or doming in the Hollow Body position you can try elevating the legs or bending the knees to manage the pressure in the belly. If this still doesn't help you can sub Functional Progression 1 or Dead Bugs, Functional Progression 3 or Bird Dogs, Overhead plate hold, 90 degree plate hold, Farmer Carry, Waiter Walks, or Windmills (See Mama Modifications Movement Library for Demos)

Street Parking Sandbag is posted once a week - on Sunday. You will find a sandbag "option" several times during the week (usually in Program C) of the regular programmed workouts. This workout, however, was programmed specifically with the sandbag in mind.

We typically suggest that instead of adding this in on top of the regular workout on any certain day - that you simply swap one of the regular programmed workouts out for this one. We will provide suggestions each week in the daily workout write ups for Programs A, B, and C - for which workouts make most sense to swap.

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

160 Sandbag Lunges

*Every 2 Min: 200 M Burden Run

Rest 2 min after you've completed 160 reps

then

60 Push Up Drag

*Every 2 Min: 200m run (until you've completed 60 reps)

Idea Sandbag Weights:
Men: 50-70#
Women: 30-45#

Score: Total Time including Rest

Goal Time: 25 min

Workout Flow:

Run 200 Meters (Carry Sandbag if you can keep good pace - that is burden run)

For the rest of the time you have up to 2 min - do as many lunges as you can.

When the clock hits 2 min - another run/burden run. Come back in - lunges until 4:00.

Keep repeating until you complete 160 lunges.

Rest 2 Min

Repeat the same idea with the sand bag push up + drag. (60 Reps total)

Don't fall into the vortex! Try to give yourself a least a minute to work between runs!!

For the lunges, clean and jerk the sandbag onto your back rack so it's on your shoulders with your hands holding it on both sides.

You may choose from forward stepping, reverse, or even walking lunges. You will alternate legs so for 160 reps - it's 80 per leg. Drive off of the heel and don't allow the knees to cave.

We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well. You will step back and keep the heel down. Don't allow the knee to cave in. GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next rep.

For the burden run, this should take at the most 1:20 seconds. Any longer than that and just do an unweighted run or shorten the distance.

You should have the bag in the correct position on your shoulders, it is the same as for your lunges.

As you run, keep your chest up and eyes forward. Take smaller steps to reduce the impact on your knees and back.

For the push up and lateral drag, start in a plank position with your bag just to the outside your right hand. First do a push up, then with your left hand you will reach under and across and drag the bag to the left side of our body.

Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

For the 200m run, you're working with less than a minute. Shorten the distance if needed. If unable to run due to space or weather purposes - 45 seconds of doubles/singles/low step ups/Mtn Climbers/taps to a low target.

STREET PARKING POWER - Ongoing program designed to build strength through emphasis on major lifts like Back Squat, Front Squat, Deadlift, Shoulder Press and Bench Press.

This may also include assistance exercises to support good mechanics and healthy tissue.

Typically we suggest adding this in before the regular daily workout if performing them on the same day. Days in which this workout will fit in best can be found on the daily program write ups!

5 Sets

4 Back Rack Reverse Lunge, RIGHT
4 Back Rack Reverse Lunge, LEFT

Rest 1 minute between sets

Choose a challenging but doable weight and stick with it for all 5 sets.

You will have the bar on the back rack- like a back squat. You will step backwards with the right leg and lunge until the kisses the ground or just before it. Then you will step back in. You will complete 4 reps on the right side then 4 reps on the left.

Make sure you take a long enough step each time to keep the front heel on the ground when the back knee touches. Make sure you don't step STRAIGHT back, but slightly out and back to have a little stability side to side.

Keep the belly tight and avoid leaning forward during the lunges. Make sure you have weight distributed on both feet each time.

Romanian (Stiff Legged) Deadlift (5 x 5 (5 Second Lower, 1 Second Pause, Fast Up!)

There's no need to go super heavy on these since we're keeping the legs stiff AND adding a tempo! If you're up for it, you can add weight 1-2 times across the 5 sets.

Start each rep at the top of a deadlift. You will reach the butt back and allow the chest to hinge forward. Pull the bar into the body as you lower it down your leg. Keep the knees almost completely straight for this one.

You will lower the bar for 5 seconds to the mid shin. Pause in good position for 1 second - explode up.

Only go as far down the leg/shin as you can keep the chest up and back flat. When you stand - squeeze the cheeks to bring yourself up!