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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WARM UP
Snatch Warm Up

WORKOUT

Tall Snatch (3 x 5)

From the hang position you will pull the bar up and yourself under the bar quickly - landing in a solid overhead squat.

These are to be done very light. There is no dip to initiate this movement - instead the focus is on a quick drop into the overhead squat and aggressive pull and press to lock out of the bar.

Stand tall with a snatch-width grip, the bar hanging at arms’ length and the feet under the hips. Pull the elbows up and out fast, and move the feet out to your squat stance quickly. Pull yourself down as fast as possible while replacing your feet flat on the floor in the overhead squat position and locking the bar overhead. Focus on landing with the heels down, knees out, chest up, belly tight, butt below the knees, arms locked, shoulders pressing up, and armpits forward.

Don't rush out of the bottom position - but hold it and find stability before standing to complete the movement and re-set for the next rep.

Hang Snatch (1 x 2 (Take 15 Min to Find a Heavy Double))

We want to see you hit at least 7 working sets during this 15 min window. If you are able to go pretty heavy in this movement - take some time getting up to a working weight before you start the 15 min clock.

For these reps we are looking for 2 in a row each time without dropping. You can get as much rest as you need between sets so that is an indication you should push to go with something that is heavy for you!

If you are new to this movement you may choose to do a hang power snatch into an overhead squat. Otherwise, you will perform the movement as:

You will deadlift the bar with a wide (overhead squat) grip. Bring the bar to the "hang" position (at the waist. Practice the hook grip (thumb around the bar - fingers around your thumb).

From here you will make sure your feet are under the hips and heels are down. Hinge at the hips so that the torso comes forward, but keep the chest up. Allow the knees to bend slightly. Keep the heels down and pull the bar INTO the body and allow the bar to slide down the legs. Keep the arms straight. Once you are somewhere between the pockets and the knees you will change direction and start to stand UP hard and fast. You will want to make sure you finish UP with the bar going UP and not forward.

Shrug the shoulders and pull the elbows high and outside. As you are pulling UP on the bar - pull YOURSELF DOWN underneath it. Allow the feet to move out to your squat stance with the heels down. Reach the butt back and down as you pull under and keep the chest up and knees out. Land in a full squat position with the bar locked out over the middle of your body. Chest up and belly tight. Stand to complete the rep.

Lower back to the hips for the next rep.

Snatch Hang Pull (4 x 3 @ Tempo: 3 - 1 - 1)

From the Hang Position, you will lower to just above the knee - pause - the explode up + shrug.

You should try doing this with the heaviest double that you got in Part 2 - or even a bit heavier.

You will start with the bar at the hips with arms long (the hang position).

Take 3 seconds to lower to above the knee. Focus on keeping heels down, bar pulled into the body and chest up. Pause for one second just above the knee. Then explode UP and SHRUG hard once you have finished with the hips/legs.

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:

WARM UP
Running Warm Up

WORKOUT

Run Version - For if you have measured distances

3 Rounds

Run 400 meters HOT
Run 400 meters Slow
Run 300 meters HOT
Run 300 meters Slow
Run 200 meters HOT
Run 200 meters Slow
Run 100 meters HOT
Run 100 meters Slow

Rest 5 Min between rounds.

Score is combined time from all 3 intervals - DO NOT INCLUDE REST.

HOT - Means run hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT pace.

Run Version - For if you don't have a measured distance

3 Rounds

Run 1:30 HOT
Run 3:00 Slow
Run 1:15 HOT
Run 2:30 Slow
Run 1:00 HOT
Run 2:00 Slow
Run 0:30 HOT
Run 1:00 Slow

Rest 5 Min between rounds.

Score is total distance if you are able to measure it!

HOT - Means run hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT pace.

ROW VERSION

Row Version:

3 Rounds

Row 500 meters HOT
Row 500 meters Slow
Row 400 meters HOT
Row 400 meters Slow
Row 300 meters HOT
Row 300 meters Slow
Row 200 meters HOT
Row 200 meters Slow
Row 100 meters HOT
Row 100 meters Slow

Rest 5 Min between rounds.

Score is combined time from all 3 intervals - DO NOT INCLUDE REST.

HOT - Means row hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT pace.

BIKE VERSION

Bike Version:

3 Rounds

Bike 1:30 HOT
Bike 3:00 Slow
Bike 1:15 HOT
Bike 2:30 Slow
Bike 1:00 HOT
Bike 2:00 Slow
Bike 0:30 HOT
Bike 1:00 Slow

Rest 5 Min between rounds.

Score is total calories from all 3 combined (not including rest, obviously).

HOT - Means bike hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT pace.

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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WARM UP
Lower Body Dumbbell Warm Up

WORKOUTS

5 Rounds (30 Min Total)

30 Seconds Single Leg Deadlift, Right
30 Seconds Rest
30 Seconds Single Leg Deadlift, Left
30 Seconds Rest
30 Seconds Weighted Reverse Lunge, Right (Front Foot Elevated)
30 Seconds Rest
30 Seconds Weighted Reverse Lunge, Left (Front Foot Elevated)
30 Seconds Rest
30 Seconds Right Arm to Left Toe Weighted Crunch
30 Seconds Rest
30 Seconds Left Arm to Right Toe Weighted Crunch
30 Seconds Rest

So much work in 30 minutes!!

Score is weight you used for deadlifts/lunges...this way you don't have to worry about counting the WHOLE time!

For the single leg deadlifts you can either hold a dumbbell in each hand - a bar in both hands - or a DB/KB in the opposite hand of the working leg. Make sure that you try to keep your shoulders and hips square to avoid rotation. Bring the shoulders forward, but keep the chest up. Keep the heel planted on the working foot and bend the knee slightly as you go down. Drive through the heel and lift the chest to stand at the top.

For the reverse lunge the front foot will be slightly elevated - like a bumper plate. You will take a big step back, kiss the back knee on the ground, and then drive off of the front foot to stand. If you don't have something to elevate the front foot on - no worries. Just do a regular reverse lunge.

For the lunges you will hold a dumbbell in each hand or a kettlebell/heavier dumbbell at the chest.

For the opposite arm opposite toe crunches, you may do these weighted or unweighted. If doing them weighted you will hold a light weight in the working hand only (think 2.5 or 5 lb plate). For the first 30 seconds you will touch the right hand to the left toe - and then switch for the next set. Keep the arms and legs PRETTY straight and actually touch the weight to the toe each time.

MAMA MODIFICATIONS

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes in center or gravity, feel free to sub Sumo Deadlifts or Split Stance Deadlifts.

LUNGE - 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, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a Air Squats, Goblet Squats, Glute Bridges, Hip Thrusts, Good Mornings, Lateral Lunges, Single Leg or Split Stance Deadlift

WEIGHTED ALT CRUNCHES - This movement can be a big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the early rehab stage of postpartum. If you are ready to start incorporating them you can try less reps, unweighted, smaller range range of motion. 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, Side Plank Step Throughs, Heel Taps, 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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WARM UP
Sandbag General Warm Up

WORKOUT

100 Sandbag Burpee
(Burpee to Sandbag Ground to Overhead)

Every Minute: 10 Sandbag Hop Overs

Idea weights for Sandbags:

Men: 50-70#
Women: 30-45#

Score: Total Time

Goal Time: 15 Min

Keep the goal time in mind if you are working with a heavier bag and consider reducing the reps. Also for bags without handles, you might stick with a burpee sandbag over the shoulder.

For the sandbag burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in. Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

For the hop overs you will stand next to your bad and hop laterally over the narrow side. Ideally you hop and land with two feet but you may modify to a skip over or do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

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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WARM UP
Lower Body Barbell Warm Up

WORKOUT

Pause Back Squat (4 x 5 - 4 Sets (one set every 5 min for 20 min))

3 Second Pause in the bottom

For these squats you will hold the bottom position for 3 seconds on each rep. Go lighter than you would for a normal 4 sets of 5 reps - those pauses make it much tougher! Stay at the same weight for all 4 sets.

To get set up, make sure your feet are roughly shoulder width apart. Shift and make sure those heels are down. The bar should be on the back with the chest lifted and belly tight!

To start the movement you will reach the butt back and down, while working to keep the chest up. Keep the heels down and drive the knees out as you go down.

You will keep going down until your butt is lower than your knees at the bottom. In this position there should be no plopping or rounding. You should have a flat back and chest up. Pause here for 3 seconds.

Stand up by driving the heels into the ground, lifting the chest and driving the knees out.

For Time

400 Meter Farmer Carry

Every time you put the weight down, 5 Strict Press with your dumbbells or kettlebells.

RX Men: 40# DBs/KBs +
RX Women: 25# DBs/KBs +

RX+: 800 Meters

Ouch. So basically you will carry a set of dumbbells or kettlebells at your sides for 400 meters. If you need a break - no problem. You will just complete 5 strict press before you can start carrying again.

If you don't have matching dbs or kbs you can have varying weights, just switch hands when you break and do 5 strict press per side with the correct weight!

Street Parking Gymnastics is posted once a week - on Sunday. These workouts are for those interested in building more strength, stamina, and skill in the gymnastics movements. Add this in wherever makes sense for your schedule.

Depending on where you are adding this in - it can be great for a warm up - or after the main workout. It also goes well combined with an Endurance workout, or often Power, Oly, or Butts and Guts!

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WARM UP
Gymnastics Press Warm Up
Gymnastics Pull Warm Up

WORKOUT

7 Minutes of:

Handstand Hold practice.

Kick up and hold for as long as you can. When you fall - take a second and then kick back up again.

Mark total time holding if you are able to measure it. If not - don't sweat it.

If you are unable to hold a handstand for more than a second or 2 - or not at all - that's ok!! You can practice holding against the wall. Try pulling one foot off of the wall, and then the other. See if you can get a few moments without either foot touching!

A couple of things to think about. Keep the belly tight and butt squeezed. Splay your fingers and use them to help balance. Be locked out but also allow a little give here and there if it helps you to balance.

Tuck your chin as much as you are comfortable. Start by looking at the heel of your hand instead of your fingertips.

EMOM 10 Min

2 Kip Swings
2 Toes to Bar
2 Bar/Ring Muscle Ups

Scale to:

2 Kip Swings
2 Toes to Bar
2 Chest to Bar Pull Ups / Regular Pull Ups

Scale Up to (RX+):

3 - 3 -3

Score: Total number of rounds you get unbroken. If you have to break that's ok! Just don't count that round on your score!

SO for this one you will pick something that is challenging for you but doable.

You may also choose to do just 1 bar muscle up or 1 pull up.

You could even do 2 kip swings, 2 toes to bar or knees up and then do 1 jumping ring or bar pull up/muscle up.

For the kip swing, focus on swinging from the shoulder. Pull your chest THROUGH and then press down and tighten into a hollow position. Keep the legs and arms straight.

For the toes to bar, really focus on pressing down on the bar and keeping the legs as straight as possible. Scale to knees up if you need to.

For the muscle ups use that same kip swing. Get the hips UP and then keep pulling yourself over/through and do a major sit up to get on top of the bar/rings.

4 Rounds

20 Sec Top of Dip Ring Hold
40 Sec Rest
20 Sec Chin Over Bar Hold
40 Sec Rest

Lower the hold time to something more manageable if necessary.

You will do each hold 4 times.

You may do the top of the dip hold on the rings or on a stationary dip station/boxes/whatever you have.

Press down into the rings and pull them in towards your sides! Keep the belly tight!

Chin over means chin over! Do it as well as you can!

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 it's 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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WARM UP
Upper Body Dumbbell Warm Up

WORKOUT

Part 1:

4 Sets of

6-8 Reps Arnold Press

Rest 60-90 seconds between sets

For these, the dumbbells will start at the chest and the palms turned in. You will be in a standing position. From here you you will rotate the palm and wrist open as you begin to press overhead. In the finish position the biceps are by the ears, elbows locked, and palms/wrists are facing forward (out). You will perform this movement with both hands at the same time.

Part 2:

3 Round Superset
(rest 30 sec between movements)

30 sec 90 degree Waiter Walks, per arm
5 Lateral to Front Raise Complex
10-12 90 degree Lat Raise
10 Single Arm Reverse Fly, per arm

1 rep of Lat to Front Raise complex = Lat Raise to Front, lower, then Front raise to Lat, lower.

Movements are slow and controlled. Pause 1 second on both ends.

Score: Weight Used for Lat Raise Complex

Goal: Good movement

Waiter Walks you will hold one DB in one hand in front of you with elbow at shoulder level and 90 degrees so your forearm is vertical. Stand up straight and walk slow. After 30 seconds, switch to the other arm.

For the lateral to front raise, arms are straight the whole time. Raise your arms out to a T, then keep the DBs at shoulder level as you bring them together in front of you. Lower them down to your waist, then raise them up in front of you to shoulder height. Then, take them back out wide to a T and lower them back down to your side. That is 1 rep!

For the 90 degree lat raise, start with elbows along side your body, arms bent to 90 degrees. Keep this angle of your arms and raise your elbows out to the sides up to shoulder level then back down.

Single arm reverse fly, plant one hand and one knee on a bench, facing down. Opposite arm starts hanging straight down, elbow very slightly bent. Raise the DB out to the side so almost shoulder height. Keep the DB in line with the shoulder, arm 90 degrees to the body. Press you planted hand down hard and keep your belly super tight!

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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WARM UP
Full Body Dynamic Warm Up
Barbell Clean Warm Up

WORKOUT

Goal is to get as far as possible:

EMOM
Every Minute on the Minute:

Min 1: 1 Hang Power Clean + 1 Power Clean
Min 2: 1 Hang Squat Clean + 1 Squat Clean

Start with an empty bar. After each 2 min window (using same weight for both) you will increase weight by either 10 or 20 lbs.

Goal is to get as far as possible - adding weight every 2 min.

Score is last weight completed for both pairs.

So at 3,2,1...

You will perform 1 hang power clean and 1 power clean (from the floor with the empty bar.

When the clock hits 1:00 you will perform 1 hang squat clean and 1 full squat clean (from the floor) with the empty bar.

Then you will add 10-20 lbs based on how big of jumps you are trying to make overall. If you have a pretty strong 1 rep max clean - you may choose 20 lbs. If this is still new for you - add 10lbs.

You will keep repeating this pattern and keep adding weight every 2 min - so long as you were successful at the previous weight for both minutes (4 total lifts).

You may start with 20 lb jumps and make smaller jumps once you are at a more difficult weight for you.

The goal is to get somewhere between 10-13 or so complete rounds (20-26 min). So maybe map out your jump plans before hand.

The reps do NOT have to be touch and go. They just need to be completed in the same minute.

For the hang clean, deadlift the bar to the "hang" position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.

Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. Land in a partial front squat for the power - a full squat for the squat -with the heels down, knees out, chest up. Stand to complete the rep, then lower the bar back to the hips for the next rep.

The full cleans (both power and squat) will have the same points of performance but the bar will start on the ground rather than from the hang.

Kill it!

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

Running Version:

WARM UP
Running Warm Up

WORKOUT

Running Version (if you have marked distances)

7 Rounds

Jog 200 Meters - Pretty Chill
300 Meters HARD
100 Meter Walk

No rest between rounds.

The 300 meters is HARD but can't be 100% because you need to go straight into the walk and then straight into the next round.

Running Version (not sure on distances)

7 Rounds

Jog 2 Min
1 Min HARD
1 Min Walk

No Rest between rounds.

The jog is moderate but chill. The HARD is HARD but not 100% because you need to be able to walk for 1 min and then go straight into next round.

ROW VERSION

Rowing Version:

7 Rounds

Row 250 Moderate/Chill Pace
Row 350 Meters HARD
Row 150 Meters SLOW

No rest between rounds.

The Moderate/chill pace needs to be different than the slow pace. Moderate/chill is faster.

Hard is hard, but can't be 100% because you will go into the slow row immediately and then immediately into the next round.

BIKE VERSION

Bike Version:

7 Rounds

15 Cal Men / 10 Cal Women - Moderate Pace
20 Cal Men / 15 Cal Women
HARD
10 Cal Men / 7 Cal Women Slow

No rest between rounds.

Moderate pace and slow pace are different! Make sure you look at your monitor. Moderate should be faster than slow!!

Hard is hard but not 100% since you get no rest after!

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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WARM UP
Lower Body Dumbbell Warm Up

WORKOUT

7 Rounds

Not Really for Time

10 Jumping Squats
7 Goblet Lunge to Overhead Press, Right
7 Goblet Lunge to Overhead Press, Left
10 Slow Negative DB Stiff Legged Deadlift

Idea for weight-
30s-50s for Men
15-35s for Women

Score is what weight dumbbells you use for the deadlifts

For the booty part of today's Butts and Guts:

You will do 10 jumping squats. You will lower to the bottom of the squat - heels down, knees out, butt lower than the knees, chest up. You will jump from that position all the way to extension of hips and knees driving through the heels.

For the goblet lunge to overhead press, you're basically doing a reverse lunge with a KB at your chest then stepping up into a high knee and pressing the KB overhead as you come to standing. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to drive that back leg up. Use the hip drive of the knee raise to press the KB overhead. Do all 7 reps with one leg forward. Then do 7 on the other side.

For the stiff legged deadlifts you will hold 2 dumbbells at the waist. Hinge at the hips with the back flat and heels down. Reach the butt back and keep the dumbbells close to the body. Lower the dumbbells slow and controlled. Keep the knees pretty straight but soft (not completely locked out). Once you hit the middle of the shin. Squeeze the butt to stand up.

4 Rounds

Not for Time

16 Alternating Single Hand to Foot V-Ups
16 Love Taps

For the alternating V-Ups, you'll start lying on your back with your arms overhead and your legs should be long and together. Keeping your leg and arm as straight as possible, you will first bring right hand to left foot, then on the next rep bring left hand to right foot.

For an added challenge you can hold a super light weight (think 2.5-5 lb plate) in the hands. Try to avoid kipping or jerking. Controlled movement is what we are looking for.

The love taps will be with you sitting on the ground with the feet extended out front. The kettlebell will be by the feet. Keeping the legs straight, lift the feet up and over and tap the feet on the other side. Then pick them up and go back over to the other side. Every lift up and over is one rep.

MAMA MODIFICATIONS

JUMPING SQUATS - This movement can create a lot of pressure on the pelvic floor. If you are pregnant or in the rehab stages of postpartum you may want to sub: Air Squats, Goblet Squats, Thrusters, Glute Bridges, Hip Thrusts, or Good Mornings, Lateral Lunges, Blast Off Elevated Plank, High Knees Step Overs, Elevated 1 Legged Plank Rock

LUNGE - 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, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a Air Squats, Goblet Squats, Glute Bridges, Hip Thrusts, Good Mornings, Lateral Lunges, Single Leg or Split Stance Deadlift

PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

SLOW NEGATIVE STIFF LEGGED DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use an elevated platform to lift from or a sumo stance to make room for a growing belly.

LOVE TAPS - If you are working to manage or heal diastasis you can try keeping your torso a little more upright, sitting on a chair/box/bench,or a shorter object to move over. You can also sub Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop, Heel Taps, Side Plank Step Throughs, Reverse Plank Step In/Out (see Visit Mama Modifications Movement Library on the Members Only Website for demos)

ALT V-UPS - This movement can be a 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, smaller range range of motion, or with just legs and doing alternating leg lifts. 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, Side Plank Step Throughs, Heel Taps, 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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WARM UP
Sandbag Upper Body Warm Up

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

1 Sandbag Sumo High Pull
1 Sandbag Sit Up
1 Sandbag Seated Press
2 Sandbag Sumo High Pull
2 Sandbag Sit Up
2 Sandbag Seated Press
3 Sandbag Sumo High Pull
3 Sandbag Sit up
3 Sandbag Seated Press...

Keep adding 1 rep per movement and see how far you can get in 18 min!

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

Score: Total Reps (This will require math at the end....challenge accepted!)

Goal: 165 Reps + (This is through the round of 10-10-10)

The first few rounds might feel easy. But don't be fooled, it gets juicy quick! Try to figure out the pace you would like to have around the 7th and 8th rounds, start with that pace, and do everything you can to maintain.

For the sumo deadlift high pulls you will have a wide stance with the feet. Hands on the narrow handle.

Sandbag will start on the ground. Your heels should be down, knees out, chest over the sandbag, arms straight, knees bent. You will stand hard and fast with the arms straight, add a shoulder shrug, then the elbows will come high and outside. Keep the shoulders pulled back throughout. Bring the handle or handles of the sandbag to the chest.

To return think arms, shoulders, hips then knees. Keep the back FLAT on the way down.

You can do anything you want with your feet in the sit ups, just keep them in contact with the ground. Hold the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate.

If weighted sit ups aren't happening do regular sit ups without the weight.

For the seated press, sit up tall with a neutral spine. Chest up, ribcage down. Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.

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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WARM UP
Upper Body Barbell Warm Up

WORKOUT

Shoulder Press (6 x 4)

Stay at the same weight for all 6 sets! For 4 reps, this weight should be moderate-heavy.

For this movement you will start with the bar on the shoulder with the elbows slightly in front. Tighten the belly, squeeze the butt and lift the chest.

From here this is a strictly upper body movement only. You will move the face out of the way and PRESS the bar straight up! Once past the face you will bring your head back to neutral.

Lift finishes with the bar locked out over the middle of the body overhead.

Lower the bar back to the shoulder for the next rep.

It is acceptable to absorb the lowering of the bar by bending the knees. You must just first come to a standing position before and pause before the next press can begin.

Bent Over Row (3-5 Sets of Max Reps)

For this you will want to choose a weight that will allow you to get somewhere between 8 and 12 reps. Less than 8 and it's too heavy. More than 12 and its too light. It's OK if you have to make adjustments to your weight across the 3-5 sets.

To perform this movement you will deadlift the bar to the middle of the shin. The weight is in the heels, back is flat with the chest up. Bar is close to the body and the arms are straight. There is a slight bend in the knee. You will pull the elbows back to bring the bar to just under the chest. Don't allow the elbows to flare out.

Lower the bar back to the mid shin/straight arms without losing position or allowing it to touch the ground.

WARM UP
Full Body Dynamic Warm Up
Gymnastics Pull Warm Up

WORKOUT

6 Sets

1 Strict Pull Up + 2 Kip Swings + 3 Kipping Pull Ups

Rest 20 sec between sets

Your goal should be to do all 6 reps without dropping down from the bar!

For strict pull up, you'll need to keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.

If you don't have strict pull ups, sub with banded strict pull up. If you can do kipping pull ups without a band, just drop down, get out of the band, then do the kip swings and kipping pull ups together.

Keeping your shoulders engaged, body rigid - initiate the kip swing by pulling against the bar as you swing your feet back. Once your head and chest are forward, press into the bar as you swing your feet forward. Pull on the bar again once your torso is behind the bar for another rep.

Once you've completed 2 kip swings, you'll initiate a third swing but this time use it to perform a pull up by squeezing your bottom hard and fast as your torso travels back behind the bar and pulling aggressively with the arms. Once your chin passes above the bar, push away with your feet in front of you and allow yourself to swing through to the arch position to begin the next rep.

6 Sets

1 Strict Toes to Bar + 2 Kip Swings + 3 Kipping Toes to Bar

Rest 20 sec between sets

Same idea as the pull up complex.

Strict toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

Keeping your shoulders engaged, body rigid - initiate the kip swing by pulling against the bar as you swing your feet back. Once your head and chest are forward, press into the bar as you swing your feet forward. Pull on the bar again once your torso is behind the bar for another rep.

Once you've completed 2 kip swings, you'll initiate a third swing but this time use it to perform a toes to bar. You'll have to press down into the bar hard and for a sustained effort so that your torso travels far behind the bar as you raise your legs toward the bar. Touch your toes and quickly pull your legs down and away from the bar as your torso swings forward to initiate the next rep.

If you don't have toes to bar yet, you can sub with straight leg raises (eliminate the "toe touch" part) or swap for knee raises!

6 Rounds

For Time and Quality

10 Elbow Plank Leg Lifts, Right
10 Elbow Plank Leg Lifts, Left
8 Single-Leg Toes to Bar, Right
8 Single-Leg Toes to Bar, Left
6 HS Side Step, Right
6 HS Side Step, Left

For the Elbow Plank Leg Lifts, set up into your elbow plank position by setting your forearms on the floor, shoulder width apart, with your feet together. Shoulders should be directly over your elbows. Squeeze your glutes, tuck your hips under (as if you were a dog with its tail between its legs) to engage the core and flatten out the lower back. No sagging! Then while reaching through your heel (think about pulling your shoelaces toward your shin), lift one leg a couple inches off the ground and lower back to the floor. Repeat for 10 total reps on one leg before switching to the other. If you need to break the planks between switching legs, that's fine but try to do all 10 reps on one side without breaking.

The single leg toes to bar are exactly like the kipping toes to bar (or even strict, if you prefer) but rather than raising both legs, you'll only raise one at a time. These should actually be easier since you are raising less weight and also can rotate a bit more to make that contact at the bar!

For this you will kick up into a handstand against the wall. Take 6 "steps" (with your hands obviously) to the right. Then take 6 back to the left. Or you can accumulate 6 steps in both directions if wall space is limited.

Make sure you spread your fingers and distribute your weight through your entire hand. Keep the ribcage pulled in and belly tight. Squeeze the cheeks and point your toes!

The goal here is to pretty much only have the heels in contact with the wall. No good putting your whole lower half against it!

Focus on keeping the shoulders pressing into the floor and engaged.

If you are finding this easy - try to do it away from the wall.

If you aren't ready to actually take steps practice some shoulder taps either against the wall or in a pike position.

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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WARM UP
Upper Body Dumbbell Warm Up

WORKOUT

Single Arm Dumbbell Row (4 x 12 (each side) (slow lower))

With a dumbbell or KB - basically a bent over row with one arm at a time.

For these you will also do a 1 second pause at the top and slow lower to the bottom.

For the single arm bent over rows you will lean over against the wall, on a bench, the back of the couch - whatever. Hold a single dumbbell/kb in one hand and let it hang from the shoulder, but pull the shoulder back. Then with the chest lifted - pull the weight to the rib cage area with the elbow going back. This isn't meant to be done fast and jerky. Control the up and then show control as you lower down.

Bent Over Reverse Dumbbell Fly (4 x 15)

Hinged at the hips - like flapping your wings!

Hinge at the hips, bend the knees slightly, keep the belly tight. Allow for a slight bend of the elbow and basically do a motion like you are flapping your wings (SLOWLY though).

Bring dumbbells down to touch basically at the bottom and come in line with your back at the top.

Supine Barbell or Ring Rows (3 x Max Set)

3 x Max Set

The more parallel to the ground you are for these - the more difficult they become. We want you getting at least 15 or so each time so set up accordingly.

Make sure when you pull that you don't add a little KIP into it. Make sure that you come to fully extended at the bottom and touch your chest at the top - or at least super close.

Pull your body to the rings or the bar by using your mid back and pulling the elbows BACK!

For this whole workout you can do it as one long circuit or do each piece at a time. Once piece at a time is how it was designed, but it might be quicker to get through if you break it up!

Either way will work!

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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WARM UP
Upper Body Barbell Warm Up
Squat Warm Up

WORKOUT

Hang Snatch + Overhead Squats (Every 2 Min for 20 Min - Add weight each time)

1 Full or Power Snatch from the Hang + 1 Overhead Squat

Make sure to warm this up before you start the clock. The first set should be manageable but more than a warm up weight for you.

The goal is to add weight with each successful lift. You have a FULL 2 min to hit this each time so you should be able to go pretty heavy. This also allows you to try again if you fail a rep at some point. If you fail twice at any weight - go back down to the previous successful weight.

For the hang snatch you will have a wide grip (overhead squat grip). Feet are generally under the hips. You will stand (deadlift) the bar to the hips. You will initiate the movement by reaching the chest forward slightly, pulling the bar into the body as the bar travels slightly down the leg. Keep the weight in the heels and bend the knees slightly - keep the arms STRAIGHT. Once the bar is just above the knee you will re-direct! You will keep the heels down and arms straight as you scoop the hips underneath (so that the torso is in a more upright position) and the jump (straight up) SHRUG and pull the elbows high and outside. The bar will travel UP the body as you actively pull yourself DOWN to land in a locked out overhead squat position! Think of punching yourself down underneath the weight!

The overhead squat position should have the feet shoulder width apart, heels down, knees out, butt below the knees, chest up, back flat (no plopping) arms locked with the bar over the middle of the body and armpits forward (no forward rotated shoulders!).

You may also do the snatch as a power snatch - suggested if this movement is new for you. For that you land only in a partial squat.

Stand from the snatch and perform an additional overhead squat.

Behind Neck Snatch Grip Push Press (5 x 8)

These are not meant to be SUPER heavy. Make sure you are comfortable lowering the weight to your back at lighter loads before loading up too much. ABSORB the lower with the legs!

These are just like a normal push press, just with a wide grip and from the back.

The bar will start on the back with the hands in your snatch/overhead squat grip. You will dip by keeping the heels down, allowing the knees to travel slightly forward, reaching the butt back SLIGHTLY but keeping the chest tall (don't dip forward). You will stand fast and hard to pop the bar off of the shoulders (make sure the head is out of the way) and finish with a press.

Keep the rib cage down and belly tight! Lock the elbows completely with the armpits forward and the bar over the middle of the body.

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

WARM UP
Running Warm Up

WORKOUT

STREET PARKING 5K PROGRAM WEEK: 3 RUN: 1

**You should have at least 1 day between run sessions.

RUN 200 M - FAST
75 SECOND REST
RUN 200 M - FAST
75 SECOND REST
RUN 600 M - MODERATE
NO REST
RUN 200 M - FAST
75 SECOND REST
RUN 600 M - MODERATE
NO REST
RUN 200 M - FAST
75 SECOND REST
RUN 400 M - MODERATE
NO REST
RUN 200 - FAST

Total: 2600 M

FAST = 85-90% - UNCOMFORTABLE BUT SUSTAINABLE
MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
REST = REST

SCORE: TOTAL TIME (including rest)

GOAL: This workout is to teach us how to start strong - find a pace - get a few strong surges - settle back in - and finish strong at the end. Do NOT mess up the paces to get a better score. Try to make the paces for 600s and 400 the same and the paces for 200s the same.

Run Version - No Measure

Run 1 Min - Hard
Rest 1:15
Run 1 Min - Hard
Rest 1:15
Run 3 Min - Moderate
NO REST
Run 1 Min - Hard
Rest 1:15
Run 3 Min - Moderate
NO REST
Run 1 Min - HARD
Rest 1:15
Run 2 Min - Moderate
No Rest
Run 1 Min - HARD

Total Time - 18 Min

This workout is short - but the point is to go HARD on those 1 Min intervals.

Do not mess up the pace to get a better time.

Score: Total Distance if you are able to measure with a watch or something!

Goal: Go HARD!

ROW VERSION

Row Version

Row 250 M - Hard
Rest 1:15
Row 250 M- Hard
Rest 1:15
Row 750 M - Moderate
NO REST
Row 250 M - Hard
Rest 1:15
Row 750 M - Moderate
NO REST
Row 250 M - HARD
Rest 1:15
Row 500 M- Moderate
No Rest
Row 250 M - HARD

Total Meters - 3250

This workout is short - but the point is to go HARD on those 1 Min intervals.

Do not mess up the pace to get a better time.

Score: Total Time

Goal: Go HARD!

BIKE VERSION

Bike Version

Cals = Men/Women

Bike 15/11 Cals - Hard
Rest 1:15
Bike 15/11 Cals - Hard
Rest 1:15
Bike 45/33 Cals - Moderate
NO REST
Bike 15/11 Cals - Hard
Rest 1:15
Bike 45/33 Cals - Moderate
NO REST
Bike 15/11 Cals - HARD
Rest 1:15
Bike 30/22 Cals - Moderate
No Rest
Bike 15/11 Cals - HARD

This workout is short - but the point is to go HARD on those 1 Min intervals.

Do not mess up the pace to get a better time.

Score: Total Time

Goal: Go HARD!

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

15 Good Mornings
20 Inside Out Love Taps
10 Slow Lower Box Pistol Right
10 Slow Lower Box Pistol Left
20 Weighted Sit Ups

Go from movement to movement with little rest. Rest as needed between rounds.

For the Good Mornings
Men can try 95#-135#
Women can try 65#-95#
(Can be done heavier if you are more comfortable with this movement)

Pause for pistol should be just below parallel

Dumbbell Sit Ups no heavier than 20-30#

Score is weight used for good mornings.

For the Good Mornings the bar will be on the back. You will allow only a slight bend in the knee and hinge forward at the hip. The goal is to get the torso to parallel while maintaining a flat back position. If you are unable to hit this position because the weight is too heavy - go lighter. If you are unable to maintain this position due to flexibility of the back and hamstrings you will go just as far as you can before you start to lose position. Squeeze the butt to stand up.

For the inside out love taps - out and in = 1 rep! Feet start in between 2 dumbbells you lift them up and outside of the dumbbells - then lift them up and back in. The less you lean back and put weight on your hands - the more advanced this becomes.

On the slow lower pistols you will stand on a box or a bench or something elevated. Feel free to stand next to a wall or use something for a little balance. You will lower for 3 seconds, keeping the opposite leg out in front as much as possible. Keep the working heel down. Once you get the butt below the knee at the bottom, drive through the heel to stand up. Do all 10 on one side before the other. If you need to you can touch the elevated foot to the ground to assist you back to standing.

You may want to anchor your feet with something for the weighted sit ups. You will hold the weight at your chest for these reps!

MAMA MODIFICATIONS

GOOD MORNINGS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use a band, lighter weight, or no weight at all.

LOVE TAPS - If you are working to manage or heal diastasis you can try keeping your torso a little more upright, sitting on a chair/box/bench, or a shorter object to move over. You can also sub Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop, Heel Taps, Side Plank Step Throughs, Reverse Plank Step In/Out (see Visit Mama Modifications Movement Library on the Members Only Website for demos)

SLOW LOWER PISTOLS - This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. Feel free to sub slow lower Box Squats or Glute Bridges.

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, Side Plank Step Throughs, Heel Taps, 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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WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

AMRAP 20 Min
(As Many Rounds and Reps as Possible in 20 Min)

400m Run
30 Air Squats
15 Sandbag Over Shoulder

Rx Men: 50-65#
Rx Women: 25-40#

Score: Total Number of Completed Rounds + Any Additional Reps

Goal Time: 4 Rounds +

To complete at least four rounds in 20 minutes you'll need to shoot for sub-5 minute rounds. Definitely keep your runs under 3 minutes and breathe! Work on efficiency and rhythm with the Sandbag Over Shoulders so you aren't chasing your bag all over the place!

For the 400m run, you're working with 2-3 minutes. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For the air squats - you will have the feet shoulder width apart. Reach the butt back and down, keep the heels down, drive the knees out and keep the chest up. Get the butt below the knees at the bottom and stand all of the way up at the top of each rep.

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

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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Single Leg Deadlift (5 x 3 (per side))

We have done this movement plenty of times lighter. It is a staple in Butts and Guts, but this time we are going to go a bit heavier.

Do 3 reps on one side, rest 1 min, 3 reps on the other, rest 1 min....until you have done 5 sets on each leg.

Start light if you are unsure of this movement.

A few of the main focus points here. Keep the heel down. Allow a slight bend at the knee. Keep the bar close. Keep the chest up. Find a spot on the floor and maintain a gaze on that spot throughout.

Big key point is to keep the hips square to the ground and not to rotate as you lift!!!

As you get more comfortable you can try going up in weight.

It is normal to have a weaker side. That's why single leg stuff is so important!

Weighted Bear Hug March (3 Minutes)

The goal of this is to hold a heavy sandbag, stone or d-ball in a bear hug position and march (either in place or you can move). For 3 minutes.

Why you ask? It is a GREAT midline, glute, etc. builder!

If you don't have a heavy enough bag or ball etc, you may also hold 2 kettlebells in the front rack or even a barbell in the front rack can work!

Try not to hunch too much and keep the legs moving!!

WARM UP
Gymnastics Pull Warm Up
Gymnastics Press Warm Up

WORKOUT

Core Tabata

8 Rounds of 20-sec ON / 10-sec OFF

A: Hollow Rocks
B: Half Superman Lifts

So the way this one works is you'll do 20 seconds of hollow rocks then rest for 10 seconds. That's 1 round. Then you'll do half superman lifts for 20 seconds then rest for 10 seconds. That's another round. You'll alternate back and forth between movements each round until you've done 8 total (4 of each).

For the Hollow Rocks, start lying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set. Push your lower back into the floor by sucking your belly button into your spine. The distance between your ribcage and hip bones should shorten. Your lower back needs to remain flat, so it makes contact with the floor during every rep. To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.

The Half Superman Lifts are basically a lower back crunch. You'll lie on your belly with your legs together and arms extended overhead. Then you'll squeeze your butt and lower back to lift ONLY your chest from the ground. Hold briefly then lower back down to the ground. Be sure to keep your belly tight so that you don't overextend your lower back!

EMOM x 12 Min

1-3 Bar Muscle Ups

At the start of every minute, you'll perform 1-3 BMU(s). You do not have to stick with the same number of reps that you started off with (so if you start with 3 but can't maintain, you can drop to 1 or 2).

If 1-3 every minute it too frequent or too high volume, you can also change it to every 90 seconds so that it's 8 rounds rather than 12.

The bar muscle up is a combination of a big pull up, a transition, and a dip. You may modify with a jumping version to practice the transition from the pull up into the dip.

You'll begin standing beneath the bar. Jump to the bar, reach your toes toward the ground and press your shoulders away from your ears. Squeeze your abs and swing your legs forward slightly as you press your torso behind the bar. Pull against the bar slightly to swing forward, opening into an arch position as you pass to the front of the bar. Once you start swinging backwards, drive your knees towards the ceiling. Squeeze your glutes HARD and FAST to produce as much power as possible, driving your hips towards the bar. As you come close to the bar, sit up quickly using your core, and shift your hands over the top of the bar. Land in the bottom of a dip and press up to elbow lockout.

For Time & Quality

2-4-6-8-10-8-6-4-2

Dips / Push Ups
Candlestick to Pistol

For this one, you'll do 2 dips (or push ups) then 2 candlesticks to pistol. Then 4 dips, 4 CTP, 6 dip, 6 CTP, etc.

Ideally, this workout will be done with dips BUT if that movement is not in your toolbox yet, you can swap them out with jumping dips, bench dips, or push ups!

For the ring/stationary dips, be sure you lock out at the top of dip keeping the torso upright, placing majority of the work load in the chest and triceps and not on the shoulders. Make sure the elbows go back and don't flare out. Get the shoulder lower than the elbow at the bottom. Dips may be strict, kipping, banded, or even slightly leg assisted. We don't recommend a slow lower dip in for time workout. You can even dip between two benches/boxes/countertops if you want!

For the candlestick to pistol, begin standing with both feet together, arms by your sides. Sit back to the floor, setting your butt close to your heels. As you roll backwards, extend your arms overhead, pressing them into the floor behind you, and lift your toes to the ceiling. Legs are straight and butt squeezed. Using the momentum from rolling down, pull the heel of one foot as close to your butt as possible and keep the opposite leg extended. Touch the foot down of the leg that's still bent. Shift your chest forward and over your toes to help stand. As you stand up, keep the extended leg from touching the floor. Fully extend your knee and hip at the top before touching the other foot down.

So for 2 reps of candlestick to pistol, you'll do candlestick and stand up on your right leg. That's rep 1. Then you'll do candlestick and stand up on your left leg. That's rep 2.

If it's just not happening for you, you can segment the candlesticks from the pistols. So you'd do 2 candlesticks (stand up with both feet or just rock forward after raising your legs/hips). Then you'll stand up and do 2 alternating pistols (1R/1L). With this customization, you can also do the pistols to a box or with some assistance.