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.

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RUN VERSION

Run Version:

WARM UP
Running Warm Up

WORKOUT

Run 800 meters - MODERATE

Rest 2 Min

8 x 200 Meters HARD
(20 Sec Rest between 200s)

After final 20 Sec Rest

Run 600 Meters - MODERATE

Rest 2 Min

6 x 200 Meters HARD
(20 Sec Rest between 200s)

After final 20 sec Rest

Run 400 Meters - MODERATE

Rest 2 Min

4 x 200 Meters HARD
(20 Sec Rest between 200s)

After final 20 Sec Rest

Run 200 Meters - MODERATE

MODERATE is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD. Not 100% - more like 85-90% effort with marginal drop off.

Score is total time, but don't mess up the paces for YOU to try to get a better score!

Run Version - No Measured Distance:

Run 4 Min - MODERATE

Rest 2 Min

8 x 40 Seconds HARD
(20 Sec Rest between 40 Sec Efforts)

After final 20 Sec Rest

Run 3 Min - MODERATE

Rest 2 Min

6 x 40 Seconds HARD
(20 Sec Rest between 40 Sec Efforts)

After final 20 sec Rest

Run 2 Min - MODERATE

Rest 2 Min

4 x 40 Seconds HARD
(20 Sec Rest between 40 Sec Efforts)

After final 20 Sec Rest

Run 1 Minute - MODERATE

MODERATE is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD. Not 100% - more like 85-90% effort with marginal drop off.

Score is total distance if you are able to measure on a watch or something, but don't mess up the paces for YOU to try to get a better score!

ROW VERSION

Row Version:

Row 1000 meters - MODERATE

Rest 2 Min

8 x 250 Meters HARD
(20 Sec Rest between 250s)

After final 20 Sec Rest

Row 750 Meters - MODERATE

Rest 2 Min

6 x 250 Meters HARD
(20 Sec Rest between 250s)

After final 20 sec Rest

Row 500 Meters - MODERATE

Rest 2 Min

4 x 250 Meters HARD
(20 Sec Rest between 250s)

After final 20 Sec Rest

Row 250 Meters - MODERATE

MODERATE is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD. Not 100% - more like 85-90% effort with marginal drop off.

Score is total time, but don't mess up the paces for YOU to try to get a better score!

BIKE VERSION

Bike Version:

Bike 4 Min - MODERATE

Rest 2 Min

8 x 40 Seconds HARD
(20 Sec Rest between 40 Sec Efforts)

After final 20 Sec Rest

Bike 3 Min - MODERATE

Rest 2 Min

6 x 40 Seconds HARD
(20 Sec Rest between 40 Sec Efforts)

After final 20 sec Rest

Bike 2 Min - MODERATE

Rest 2 Min

4 x 40 Seconds HARD
(20 Sec Rest between 40 Sec Efforts)

After final 20 Sec Rest

Bike 1 Minute - MODERATE

MODERATE is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD. Not 100% - more like 85-90% effort with marginal drop off.

Score is total calories, but don't mess up the paces for YOU to try 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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WARM UP
Lower Body Barbell Warm Up

WORKOUTS

7 Rounds

7 x Through the Complex:
1 Reverse Lunge Left
1 Reverse Lunge Right
1 Good Morning

Then

6 Reps Around the World

Score is weight used for the complex.

So you will go through the complex of lunge, lunge, good morning - 7 times. Then you will place the bar down and do 6 Around the Worlds. (3 Each way alternating). Then you will do that all again 6 more times for a total of 7 rounds.

On the lunge, make sure you take a big step back, touch the back knee - drive through the front heel.

On the Good Morning, only a slight bend in the knee - keep the back flat and hinge at the hip. Squeeze the butt to stand up.

Only hinge as far as you can keep the back completely flat. This will have a lot to do with midline strength as well as hamstring flexibility.

The complex CAN be done with a dumbbell but we recommend only ONE DB at the chest (goblet style) and to be very mindful of keeping your belly tight in the good mornings since the weight will be in the front of your body (rather than on your back)!

For the Around the World reps - you could also call this like a hanging windshield wiper. Press down on the bar and lean back slightly as you bring your (straight) legs to one side - then in an arcing motion up in front of your face and control down the other side.

These are HARD. If needed you can do these with just the knees or do a windshield wiper with a single dumbbell or plate held over the chest on the ground.

8 Min AMRAP

16 Russian Swings
8 Sit Up to Stand with DB or MB

Use a KB that is heavy for you on the swing.

Idea Weight for Sit to Stand:

Men 15-25 lb
Women 10-20 lb

May also be done with a light dumbbell or plate.

Even though this is an AMRAP, make sure you are really focusing on quality movement.

For the Russian Swing - really focus on keeping the belly tight and squeezing the cheeks at the top. Only need to swing the bell to eye level so go HEAVY - whatever that means for YOU!

For the sit up to stand - touch the ball or DB behind you - perform a sit up and bring that all of the way to standing with the ball or db overhead.

If you are unable to come all of the way up to standing - customize to 12 weighted sit ups per round.

MAMA MODIFICATIONS

LUNGES - 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 back instead of step forward 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 squat or goblet squat for the lunges.

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.

AROUND THE WORLD - This movement can put A LOT of pressure on the core and pelvic floor. If you feel confident with your core and pelvic floor health you can always try fewer reps, smaller range of motion, or modify to lying on the ground to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), DB Windmills, Ball Slams, KB Swings, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat,Waiter Walks or any other movement from the Core Section of the Mama Mods Movement Library.

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

2 Rounds

50 Sandbag Squats with Bag on Right Shoulder
50 Sandbag Hop Overs
50 Alternating Sides Sandbag Slams
50 Sandbag Hop Overs
50 Sandbag Squats with Bag on Left Shoulder
50 Sandbag Hop Overs

Suggested Sandbag Loading:

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

Score: Total Time

Goal: 22-28 Min

Shoot to knock out each set of squats in 2:00-2:30, hop overs in :45-1:00, and slams in 3:00-3:30. If the weight of your sandbag is going to have you going way over these time frames, drop the reps to 35-40!

For the Sandbag Squat you will power clean from the floor to your shoulder then adjust the bag to rest on one shoulder (be sure to switch sides on the second set of squats each round). 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.

For the hop overs you will stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

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 forward rotation of your hips.

Set up and bring the bar to your left shoulder and repeat. Each slam counts as 1 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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WARM UP
Squat Warm Up
Shoulder Warm Up

WORKOUT

Back Squat (4 x 6 (Perform 6 reps Every Other Min for 8 Min))

These should be done at the same load, roughly 70-80% of your 1RM. If you don't know your 1 rep max, pick something that those final reps on the final set will be very challenging but you can maintain correct form.

At 0:00, you'll perform 6 reps then rest until 2:00. At that point, you'll perform another 6 reps, then again at 4:00 and 6:00.

These squats start with the bar on the 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! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

Bench Press (4 x 6 (Perform 6 reps Every Other Min for 8 Min))

These should be performed at the same load for all 4 sets so warm up to your working weight before starting the clock. Go a little lighter if you do not have a spotter. Ideally this is around 70% of your one rep max.

At 0:00, you'll perform 6 reps then rest until 2:00. At that point, you'll perform another 6 reps, then again at 4:00 and 6:00.

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.

4 Rounds of:

8 Bulgarian Split Squats (Left leg forward)
8 Bulgarian Split Squats (Right leg forward)
8 Tempo Push Ups (Tempo = 41X1)

Idea for loading: If you are new to these, start light and add load as you get more comfortable.

No matter what they should be relatively light. The upper limit that should be used for most folks is:

Men: 75-95# Barbell or 40-50# DBs in each hand.

Women: 45-65# Barbell or 25-35# DBs in each hand.

Goal: Keep your torso upright in the split squats and maintain the tempo for every push up!

Choose a variation and load that you can perform all reps unbroken.

For the Bulgarian Split Squats, you can either have a barbell on your back rack, hold a pair of dumbbells at your shoulders or hanging by your sides.

Place the top of one foot face 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.

For the tempo push ups, it is a 4 second descent to a hover 1 inch from the floor for 1 second. Push back up with max power then pause for a second at the top before starting the next rep.

Keep your body in a rigid position. Squeeze your butt, your thighs and your abs the whole time.

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.

This pull up skill work in today's workout is from the Pull Up Program Level 1 on Members Only!

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WARM UP
Gymnastics Pull Warm Up
Pull Up Warm Up

WORKOUT

7 Min Handstand Hold Practice

Put 7 min on the clock and practice holding a handstand or kicking up into a handstand.

Options here are free standing - back against the wall - facing the wall - just practicing kicking up (even if you aren't comfortable going ALL of the way up - or even just holding a pike handstand on a box.

It's 7 min of practice so take breaks as needed.

Main focus here is spreading the fingers and learning how to balance across the whole hand. Keeping the belly tight and butt squeezed (no overextension). And really pressing the ground away - keeping those shoulders active.

10 Min EMOM

Min 1: 4 Inchworms with a 5 second pause in the plank or 2 Wall Walks with a 5 second hold in the handstand

Min 2: 10 Strict Hanging Knee Raises or 5-7 Strict Toes to Bar

No real need for a score here - but since it will give you credit in Wodify just put your total Knee Raise or TTB reps - and put which version of each you did in comments.

If you are doing inchworms you will place your hands down in front of your feet and walk them away from you until you are in the top of a plank position. Focus on keeping the belly drawn in and the shoulders, hips, and ankles in one straight line. Hold for 5 seconds. Walk hands back to the feet and stand.

For the wall walk option start in the bottom of a push up at the bottom - press to the top of a push up - walk the hands back toward the wall as the feet go up the wall. Keep the belly tight. Get the belly and nose all of the way against the wall in a handstand position and hold for 5 seconds. Then lower by walking hands away from the wall and walking the feet down the wall. Go all the way back down to the bottom of a push up.

For the hanging knee raises you will hang from your bar and without adding any swing bring the knees up as close to the chest as possible. Lower under control.

For the strict toes to bar this means NO swing! Press against the bar as you contract the core and lift the legs working to keep them as strict as possible. Pick a number that is sustainable for you.

(Skill Work from Level One Pull Up Program on Members Only)

5 Sets of:

3-5 STRICT or BANDED STRICT PULL UPS

(sets should be unbroken - rest as needed between sets)

then, after all 5 sets:

TABATA (8x:20 ON/:10 OFF)

HOLLOW / ARCH

See below for sub options and Tabata instructions. Do all 5 sets of pull ups with rest between before the hollow/arch part.

BANDED STRICT PULL UPS:

Use a band that will allow you to get sets of 3, but no more than 5-6 per set. If it makes it TOO easy, we miss the point. Make sure you start from a complete hang position in the bottom and get your chin all of the way over at the top.

If you don't have bands you can also do a jump and slow lower for this part.

TABATA HOLLOW / ARCH

Tabata means you will work for 20 seconds and then rest 10 seconds. For this tabata you will alternate back and forth between a hollow position and an arch position. These are the positions we need when we are hanging on the bar to create the proper kip swing. You will do a total of 4 minutes or 4 rounds of each movement.

For the HOLLOW position:

Lie on your back with your hands over your head and legs straight. You will think of lifting your shoulders off of the ground, and the feet also. To do this you will pull your belly in and press your lower back into the ground. The goal is to get your WHOLE lower back in contact with the ground while the shoulders and arms, as well as the legs and feet are lifted. Think of making a banana shape! Hold this for 20 seconds.

Rest for 10 seconds and then...

For the ARCH position:

Roll onto your belly, hands still over your head and legs still straight. This time you will lift your arms and chest, and feet and legs by arching the back and squeezing the butt. Don't crank your neck back. Keep your head in a neutral position. Hold this position for 20 seconds.

Rest for 10 seconds and then go back to hollow.

Repeat for a total of 4 rounds.

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

1-2-3-4-5-6-7-8-9-10 Reps of:

Dumbbell Bicep Curl + 10 Second 90 Degree Hold
Alternating Curl & Press (Each Arm)

Score: Weight Used

Goal: Choose a load you can make through round 5 without breaking.

Here's how it will go:

First do a curl with both arms then lower halfway down and hold for 10 seconds. Lower your arms and perform 1 curl into a press with your right arm, then same thing with your left. Next, 2 curls with a 10 second hold, lower the dumbbells and do 2 curls into presses with each arm, alternating your arms as you go.

You will definitely have to break this up but pick a load you think you can get through the round of 5 curls without breaking.

Keep your elbows tight to your body and your shoulders drawn down away from your ears the whole time on the curls. Squeeze your belly tight.

When you press, straighten your arm all the way at the top with your bicep by your ear. Lower to your shoulder then reverse curl back down.

10 Rounds:

30 Seconds to Complete Each Round

Round 1: 1 Tricep Extension + Overhead Hold with Remaining Time

Round 2: 2 Tricep Extensions + Overhead Hold with the Remaining Time

Keep adding 1 rep of the tricep extension until you get to 10.

Rest as needed between rounds in order to work for the full 30 seconds.

Score: Weight Used (hint - go lighter than you think you need to)

Annnnd for this part, ideally you will use dumbbells but you could do an empty bar or a plate.

Do these standing up. Holding your implement behind your head with upper arms vertical and biceps by your ears the whole time, extend your arms straight up overhead and hold until the 30 second mark.

Then do 2 extensions and hold overhead until the 1:00 mark. Keep adding a rep and holding until the next 30 second increment until your complete 10 reps AND the remaining hold.

As mentioned above, if you're having trouble working the entire 30 seconds, then rest until you're ready to start the next round so it doesn't HAVE to be on the 30-sec mark.

But - if you go unbroken it will be 5 minutes. Can you make it???

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
Squat Warm Up

WORKOUT

Sotts Press (5 x 3)

From the bottom of the squat you will press the bar up into locked out position to mimic bottom of overhead squat or snatch catch position.

At least the first two sets should be VERY light and serve as a warm up. Hold the top position for 1-2 seconds before lowering back down. Lower under control.

You will place the bar on your back and get the hands into a wide (snatch/overhead squat) grip. Lower into the bottom of the squat with the bar still on the back. Make sure you are in a solid position with the heels down, knees out, chest up, belly tight. Then press the bar to a locked out position overhead (while remaining in the bottom of the squat.)

The focus here is shoulder blades pulled in, bar over the middle of the foot/body, belly tight, chest up, armpits forward. Hold for 1-2 seconds.

Your first set should absolutely be with an empty bar. For many of you - ALL sets will be this way. These are HARD!

EMOM 14 Min:

Min 1: 3 Behind the Neck Push Press with a Snatch/Overhead Squat Grip

Min 2: 1 Overhead Squat

Score: Weight Used

Goal: Solid and Safe Movement

Add weight as desired as you go if you think you can handle more weight for BOTH minutes!

For the behind the neck push press it is VERY important that you absorb the bar when lowering it back to the shoulders by bending the knees!

You will start with the bar on your back with a wide grip. Feet are between hip and shoulder width apart. Dip keeping your chest up and heels down. Butt goes back slightly- but shoulder stays on top of the hip (chest doesn't dip forward). Stand up hard and fast and press to lock out. Belly tight - armpits forward - bar over the middle of the body.

Lower under control!

On the second minute you will get the bar overhead in a wide overhead squat grip. Armpits forward, belly tight. Reach the butt back and down and start to go down. Keep your chest lifted and push the knees out. Keep that bar over the middle of your body/feet. This means it will be slightly behind your head as you go down! Get your butt lower than your knees at the bottom with the bar still locked out over your head. Keep pressing up! Belly tight, knees out, chest up, heels down. Stand by driving the heels down, knees out, chest up and pressing into that bar!

You may use a rack for this workout or take from the ground and get to your back each time. Use what you have.

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's own session or even it's 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

12 Min Run
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min

9 Min Run
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min

6 Min Run
- 2 Min Easy
- 2 Min Moderate
- 2 Min HARD

Rest 1 Min

3 Min Run
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Distance if you are able to calculate it! If not just keep the appropriate paces and times.

Goal: Do NOT mess up the pacing trying to get a better score.

Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As an example, the 12min has a 4min easy run, 4min moderate run, 4min hard run. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

What this means is that HARD for 4 min is slower than HARD for 1 min, etc. Base it off of that level of effort in that given time domain.

ROW VERSION

Row Version:

12 Min Row
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min

9 Min Row
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min

6 Min Row
- 2 Min Easy
- 2 Min Moderate
- 2 Min HARD

Rest 1 Min

3 Min Row
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Distance

Goal: Do NOT mess up the pacing trying to get a better score.

Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12min has a 4min easy row, 4min moderate row, 4min hard row. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

What this means is that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.

BIKE VERSION

Bike Version:

12 Min Bike
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min

9 Min Bike
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min

6 Min Bike
- 2 Min Easy
- 2 Min Moderate
- 2 Min HARD

Rest 1 Min

3 Min Bike
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Calories

Goal: Do NOT mess up the pacing trying to get a better score.

Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As an example, the 12min has a 4min easy bike, 4min moderate bike, 4min hard bike. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

What this means is that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.

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 Seconds Single Leg Deadlift Right
30 Seconds Rest
30 Seconds Single Leg Deadlift Left
30 Seconds Rest
30 Seconds Flutter Kicks
30 Seconds Rest
30 Seconds Glute Bridges

Then

2 Min AMRAP
Dumbbell Plank Pull Across
Rest 1 Min
Repeat

Men RX: 40-50# DB
Women RX 25#ish DB

Score is weight you use for Single Leg Deadlift

Go through the 5 Rounder first. Then you'll complete the 2-minute AMRAP, rest 1 minute, then repeat the 2-minute AMRAP once more!

Pick a weight that you will be able to do at least 10 reps on those single leg deadlifts. You can either hold a single dumbbell in the OPPOSITE hand from the foot that stays planted - OR you may choose to hold a dumbbell in each hand.

If you find yourself struggling with balance you can do these unweighted for one round then the next round place the back foot up on a step or something.

Allow the knee to bend slightly. Keep the heel down.

For the flutter kicks, lift the shoulders and the legs - press the low back into the ground and try to maintain contact throughout.

You can place your hands under your butt or to the side.

For the glute bridges you can do these with the shoulders on the ground or elevated on a bench/box. You may do these weighted or place your dumbbells at your hips (or a single dumbbell). Feet roughly hip width apart. Knees bent. Drive through the heels and squeeze the butt to lift the hips up. You could even throw a sandbag across your hips for these if you've got one!

On the dumbbell pull across plank, keep the butt down! You will start with a dumbbell next to each hand at the plank position. You will take the dumbbell next to the right hand - grab it with the right hand - then move to the left hip. Repeat with the left hand to the right hip. Then move the dumbbell by the left hip (with the right hand) - back to the starting position.

The goal is to pass the dumbbell from side to side back and forth without too much twisting happening in the hips!

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.

GLUTE BRIDGES - This can be such a great movement for mamas but if it's uncomfortable to lay on your back, feel free to sub Hip Thrusts or Good Mornings.

FLUTTER KICKS - 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, Heel Taps, Bear Crawl, Elevated Mountain Climbers, Overhead plate hold, 90 degree plate hold, Farmer Carry, Waiter Walks, or Windmills (See Mama Modifications Movement Library for Demos)

PLANK DRAG - Pay attention to any coning or doming in your belly. You can always modify with a Table Top DB Drag, Elevated Plank Hold/Drag/Taps, Bear Crawl/Hold, or Overhead Plate Hold, Farmer Carry/March, or Bent Over Row. See the 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.

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WARM UP
Sandbag General Warm Up

WORKOUT

14 Min AMRAP
(As Many Rounds or Reps as Possible in 14 Min)

7 Sandbag Squat Clean Toss and Jump
14 Shoulder to Shoulder Sandbag Push Press

Suggested Sandbag Loading:

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-9 Rounds

You're shooting for one round every 2 minutes - give or take 30 seconds. Pick a weight on the shoulder to shoulder presses that you can knock out all 14 reps in 1 or 2 sets since the clean+toss+jump over reps are going to take a while!

For squat clean + toss over + box jump over, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag 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. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a full front squat. As you come to standing, throw the bag over a box, bench, or racked barbell. Then jump onto and/or over the object to complete the rep.

For the shoulder to shoulder push press 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 12 reps is 6 one each 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
General Barbell Warm Up

WORKOUT

Front Squat (4 x 6 (6 Reps Every Other Min for 8 Minutes))

Warm up before so that all 4 sets are heavy - if you have room to build, go for it. Rest 2 min before Part 2 (Shoulder Press).

For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

Shoulder Press (4 x 5 (5 Reps Every Other Minute for 8 Min))

Build up to moderate-heavy in the warm up so that all 4 sets are working sets - if you have room to build, go for it. Rest 3 Min before Part 3 (Lungesters).

Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeez your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.

Lungester (4 x 6 (6 Reps Every other minute for 8 min))

Reverse Front Rack Lunge + Reverse Front Rack Lunge + Thruster

You might feel strong on the lunge and squat portion of the thruster but keep in mind that you're probably a bit fatigued from the shoulder press so try out a few reps before diving into the 4 sets. You can go up or down in weight depending on how the previous set felt.

Barbell Lungesters start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN
Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

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.

This specific workout is from the Level 1 Push Up Program (with a little extra added at the end since those sessions are actually pretty short!). You can find the whole program (with 2 different levels) - under Extra Programs!

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WARM UP

2 Rounds

10 Small Arm Circles Forward
10 Small Arm Circles Backward
10 Big Arm Circles Forward
10 Big Arm Circles Backward

10 Band or Broomstick Pass Throughs
10 Band Pull Aparts

60 Second Box Lat Stretch

For the arm circles you will hold the arms out at the sides like a T shape from the shoulders.

For the pass through you hold a broomstick - PVC pipe or band with a wide grip and keeping the arms straight take it from forward to back. Go as wide as you need to make this happen.

If you have a band you will grab it at roughly shoulder width apart with the palms up and arms out in front. Pull the band apart keeping the shoulders back and down.

For the box lat stretch you will kneel in front of a box or bench with your elbows on top of it. Hinge at the hips and press your head down through your biceps and hold.

WORKOUT

Street Parking Level 1 Push Up Program: Session 2

3 X 10 DEFICIT PUSH UP FROM KNEES

3 X 10-15 DUMBBELL BENCH

3 X 15 HIP BRIDGE

6 x 20 SECOND BOTTOM PLANK HOLD

Score: Don't worry too much about it - but you may list what weight you used for the dumbbell bench.

Goal: Movement quality over trying to rush through this!

For this session you will do all 3 sets of one movement before moving on to the next part. Rest as needed 1-2 min between sets and in between movements.

DEFICIT PUSH UPS FROM KNEES

For the deficit push up you will use a stack of bumper plates, a couple phone books or something that you can place each hand on so that your hands are roughly 3-4" elevated off of the ground. From here you will perform push ups from the knees, bringing your chest ALL of the way to the ground. Focus here is making sure you don't PLOP down. Making sure your hands are set up at roughly chest height and not too far out in front.

If you are comfortable with doing your push ups on your toes you can sub 3 x 10 SINGLE PUSH UP FROM A DEAD STOP AT THE BOTTOM. Instead of the deficit Knee push ups.

DUMBBELL BENCH PRESS

You may do these on a bench, lying on a box, or even with your back on a stability ball! You will have a dumbbell in each hand, locked out over your chest - palms facing forward (palms facing away from you). Lower the dumbbells to your chest under control elbows out and down. Press to lock out completely at the top.

Choose a weight that will allow you to do these pretty unbroken.

HIP BRIDGE

Lie on your back with your knees bent and your heels down. Shoulders on the ground and tighten the belly. Squeeze your cheeks and dig your heels into the ground to bring your hips up. Keep pressing up until your knees, hips and shoulders all form a straight line. Hold for a brief moment. Then lower back down under control. Re-engage the belly at the bottom of each rep.

BOTTOM PLANK HOLD

Hover your body above the ground in the push up position. Keep the elbows squeezed tight to your sides, your quads, butt and belly engaged!

Fun little bonus:

5 Min AMRAP

5 Squat Jumps
7 Toes to Bar

See how your toes to bar practice from last week holds up!

Score: Total Number of Completed Rounds + Any Additional Reps.

For the squat jumps you wil start with your feet shoulder width apart. Keep your heels down, belly tight and chest up. Perform a squat getting your butt lower than your knees at the bottom. Heels down - knees out, chest up. Stand up and add a jump at the top!

For the toes to bar you may swap out knees up or even just tempo kip swings bringing the knees/legs as high as you can.

If you don't have a bar you may swap out v-ups or sit ups.

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

Part 1:

4 sets of:
8 Bench Press Immediately Into
15 Push Ups

Rest 2 Min Between Sets

Score: Weight Used on Bench Press

Goal: Choose a load on the bench you can perform all 8 reps unbroken and a version of the push up you can get all 15 reps unbroken for at least the first couple of sets.

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.

For the push ups, keep your body in a rigid plank position. Hands a little wider than shoulder width, elbows pointing back toward your feet. Lower your chest and thighs to the floor. Keep everything tight and press straight back up until your arms are straight.

Part 2:

3 Rounds of:
20 Alternating Dumbbell Bent Over Rows
20 Alternating Single Arm Tricep Extensions

Idea weight for Men: 30-50# DBs
Idea weight for Women: 20-35# DBs

(Use a different load for the different movements if necessary)

Score: Don't worry too much about it - and worry about quality over speed. But list your bent over row weight as your score and put your tricep extension weight in comments

Goal: Rest as needed on the second part but choose a load that you can perform a minimum of 6 reps per arm for each movement.

Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - Keep one arm straight as you pull the other elbow up alongside your body toward the ceiling. Keep your should drawn away from your ear the whole time. Forearm of the rowing arm should remain vertical. Slowly extend that elbow to extend your arm toward the floor and repeat on the other side. For twenty reps, that is 10 on each arm.

Keep the belly tight. No kipping or pulling your CHEST down!

For the single arm tricep extensions, the dumbbells will be vertical with the rear head hovering over each shoulder.

Keep the biceps by the ears, upper arms vertical. Extend one arm at a time until it is fully extended overhead. Keep the belly tight as you lock the elbows. Control the lower back down then repeat with the other arm. Twenty reps will be 10 on each 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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WARM UP
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

This also should be viewed as a part of your warm up. Start light and build with each set:

5 Sets

3 Front Squats

3 Push Jerks

No Score as we don't want you to focus on load - but just in moving properly and warming up solid positions.

For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

For the push jerks, the bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack. Your feet are under your hips and your heels are down. Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely.

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

Clean and Jerk (15 Min Clock to Establish a Heavy Single)

Score is your heaviest successful lift. Goal is to get at least 7 good heavy lifts in. Warm up before starting the clock if you know you are strong enough to go pretty heavy on this.

For the clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. As the weight gets heavier, you should land closer to the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

Now you are in position for the jerk. You can do a push jerk or split jerk.

You may need to adjust your grip or the position of the bar on your shoulders after the clean.

See above for push jerk description.

For the split jerk, as you extend you ankles, knees, and hips to drive the bar upward, your feet will leave the ground just enough to slide one foot forward and one foot back. Land with your front foot flat on the floor, knee directly over the ankle. Your back foot will make contact with the ball of the foot, knee slightly bent. Feet should strike the floor at the same time. The bar should be directly over your shoulders and hips.

Step your front foot back, then your back foot forward so they gather directly beneath your hips.

Finisher:

With 60% of your heaviest successful lift from before:

21 Clean and Jerks (Done in unbroken sets of 3 - so 7 sets of 3 touch and go reps)

Score: Total Time

Goal: Get through this fast - but again focus on solid movement and maintaining those touch and go sets of 3.

At 60%, you should be able to complete these as power cleans even if you had to squat clean your heavy single - and that's what we recommend - but it's OK if you have to squat!

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

WARM UP
Running Warm Up

WORKOUT

Run Version:

1 Mile Sled Walk / Weighted Walk or Jog
2 Mile Run

See below for options.

Score is total time.

Mark how you did this in the comments.

So if you have a pull sled that would be the first choice. Load it with 75% of your bodyweight roughly (or go lighter if you need to). (For this one weight doesn't include the weight of the sled).

If you don't have a pull sled - here are your other options:

-Push sled loaded at 65% of bodyweight or lighter (take into account how heavy your sled is for this one).

-Sandbag Run (on your shoulders)

-Weight vest run

-You can even just use a backpack loaded at 13-20lbs for Women and 18-30# for Men.

-Farmer Carry (keep this pretty light)

-Barbell on back carry (50-60% bodyweight total or less)

-Med Ball/Plate Carry Jog

You may also sub 150 Step Ups with a sandbag or as a farmer carry or weight vest/med ball at a moderate height 15-20".

Then into your 2 miles.

Run Version - No Measured Distance:

15-20 Min Sled Walk / Weighted Walk or Jog
15-20 Min Run

See below for options.

Score is total distance (if you have a watch or app that can track it)

Mark how you did this in the comments.

So if you have a pull sled that would be the first choice. Load it with 75% of your bodyweight roughly (or go lighter if you need to). (For this one weight doesn't include the weight of the sled).

If you don't have a pull sled - here are your other options:

-Push sled loaded at 65% of bodyweight or lighter (take into account how heavy your sled is for this one).

-Sandbag Run (on your shoulders)

-Weight vest run

-You can even just use a backpack loaded at 13-20lbs for Women and 18-30# for Men.

-Farmer Carry (keep this pretty light)

-Barbell on back carry (50-60% bodyweight total or less)

-Med Ball/Plate Carry Jog

You may also sub 150 Step Ups with a sandbag or as a farmer carry or weight vest/med ball at a moderate height 15-20".

Then into your 15-20 minutes

ROW VERSION

Row Version:

1 Mile Sled Drag
4K Row

Score is total time!

Post in comments what you chose to do for first part!

So if you have a pull sled that would be the first choice. Load it with 75% of your bodyweight roughly (or go lighter if you need to). (For this one weight doesn't include the weight of the sled).

If you don't have a pull sled - here are your other options:

-Push sled loaded at 65% of bodyweight or lighter (take into account how heavy your sled is for this one).

-Sandbag Run (on your shoulders)

-Weight vest run

-You can even just use a backpack loaded at 13-20lbs for Women and 18-30# for Men.

-Farmer Carry (keep this pretty light)

-Barbell on back carry (50-60% bodyweight total or less)

-Med Ball/Plate Carry Jog

You may also sub 150 Step Ups with a sandbag or as a farmer carry or weight vest/med ball at a moderate 15-20" height.

Then into your 4k Row.

BIKE VERSION

Bike Version:

1 Mile Sled Drag
250 Cal Bike Men / 175 Cal Bike Women

Score is total time!

Post in comments what you chose to do for first part!

So if you have a pull sled that would be the first choice. Load it with 75% of your bodyweight roughly (or go lighter if you need to). (For this one weight doesn't include the weight of the sled).

If you don't have a pull sled - here are your other options:

-Push sled loaded at 65% of bodyweight or lighter (take into account how heavy your sled is for this one).

-Sandbag Run (on your shoulders)

-Weight vest run

-You can even just use a backpack loaded at 13-20lbs for Women and 18-30# for Men.

-Farmer Carry (keep this pretty light)

-Barbell on back carry (50-60% bodyweight total or less)

-Med Ball/Plate Carry Jog

You may also sub 150 Step Ups with a sandbag or as a farmer carry or weight vest/med ball at a moderate 15-20" height.

Then into your Bike Cals!

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

4 Rounds
Not for Time

12 Elevated Front Leg Split Squat, Right
12 Elevated Front Leg Split Squat, Left
24 Med Ball or Weighted Sit Up
12 Split Stance Dumbbell Deadlift, Right
12 Split Stance Dumbbell Deadlift, Left
12 Pike Up on Box or Ball

Use a weight that is challenging for you. Add weight each round if you can!

Use same weight for split squats and deadlifts.

For the split squats you will put your FRONT foot on a 6" roughly riser - stack of plates - something like that.

Start standing with both feet on the riser/plates, then reverse step with one foot into an elevated lunge stance. Leave your back foot planted for all 12 reps. The goal is to still touch your back knee. Do all reps on one side then on the other. Focus is on driving out of the heel!

For the wall ball or weighted sit ups, you may throw the ball back and forth with a partner - if you have one - or you can simply hold a dumbbell/med ball at your chest or dumbbell over your head! (See the video) Anchor your feet if you need to for these!

For the split stance DB Deadlifts, you will hold a KB or DB in each hand. Take a SLIGHT split stance (see video to get idea) and basically perform a deadlift. Allow a slight knee bend, keep the heel down, and chest up. If you are unable to go all of the way to the floor and keep the front heel down and chest up - you can shorten the distance a little bit.
Stand all of the way up at the top of each rep - but leave the feet in the split stance.

On the pike ups, start in the push up position, and walk your hands back as your hips rise until your hips are over your shoulders.

Each rep includes you walking your hands back out to the starting position.

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.

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)

PIKE UP - Pay attention to any coning or doming in your belly and try focus on breathing through the entire movement. If you're uncomfortable being inverted, you can try modifying to your knees, Elevated Shoulder Taps, Bear Crawl, Seated Alternating Strict Press, Dead Bugs, Overhead Plate March/Hold. See the Mama Modifications Movement Library for demos.

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.

SPLIT STANCE DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're struggling with PSD you can try modifying to a regular RDL, Sumo Deadlift, Goodmorning, or Hip Thrust.

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

4 Rounds

400 Meter Sandbag Burden Run
30 Supine Sandbag Toe Touches
30 Seated Sandbag Shoulder Press

Suggested Sandbag Loading:

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

Score: Total Time

Goal: 20-25 Min

You're shooting for 5-6 minute rounds on this one!

You're working with 2:30-3:00 to knock out the burden run. If you need to - shorten the distance or leave the bag behind.

Choose a weight on the seated shoulder press that you can do at least 6-8 reps with at a time.

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

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

For the supine toe touches you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the sandbag like the top of a bench press. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bag. Lower your legs back down to a hover with control so you don't overarch your back.

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
Lower Body Barbell Warm Up

WORKOUT

Deadlift (6 x 4)

Take 20 minutes to complete all six sets so rest 3-4 minutes between sets. Build up across the 6 sets to something HEAVY.

For the deadlifts, the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

4 Rounds
NOT FOR TIME

8 Single Leg (Dumbbell) Deadlifts Left Leg
8 Single Leg (Dumbbell) Deadlifts Right Leg
8 Supine Barbell Rows (SLOW)

Score: Weight Used

Goal: Unbroken Sets - not fast - and with good form.

The idea here is to be able to do all 8 reps unbroken. The last 2-3 reps of each set should be very challenging. Rest 30-60 seconds between movements.

For the single-leg deadlift, you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.

Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to.

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

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!

This specific workout is from the Toes to Bar Extra Program.

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WARM UP

MOBILITY
2 Rounds
10 Banded Pass Throughs
30 Sec Bench Shoulder Stretch
10 Low Tuck to Standing Pike Extensions
30 Sec Passive Bar Hang

WORKOUT

TEST #1:

1 Round Max Effort: Active Bar Hang until Failure

For the active bar hang, grip the bar with hands slightly wider than shoulder width. Keep your belly tight as you draw your shoulders down away from your ears. You should feel your chest elevate slightly without arching your back. Keep a neutral spine.

As soon as your shoulders, start to creep back up toward your ears, that active position has been compromised and the test is over.

TEST #2:

1 Round Max Effort: Hollow Hold Until Failure

For the hollow body hold, start on your back. Draw your lower back down toward the floor. Bring your arms overhead so your biceps are by your ears. Squeeze your legs together.

Raise your legs away from the floor so your heels are about 6-12 inches from the floor. At the same time raise your torso and arms away from the floor so your shoulder blades are off the ground.

Hold this position for as long as you can.

If you are unable to get into a hollow position aka, you feel your lower back lose contact with the floor, you can try a hollow hold with your arms alongside your body.

If that is a bit too much, try a tuck hold which is the same thing but with knees bent and shins parallel to the floor.

TEST #3:

1 Round Max Effort: 2 Minutes to Accumulate as Many Toes to Bar (or attempts) As Possible

Toes to bar start 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.

If unable to get one rep you can try this with knee raises or raising your toes to a lower but still consistent height.

9 MINUTE EMOM:
(Every Minute on the Minute)

Minute 1:
40 Sec Max Effort Hollow Pulses

Minute 2:
40 Sec Max Effort Static Tuck Hang

Minute 3
40 Sec Max Effort Zombie Sit-Up + Backward Fold

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SUBS/MODIFICATIONS:

Tucked Hollow Pulses

Lower the height of your knees (Straighten out the legs)

Toes come backward as far as possible / Swing arms forward to help with the sit-up

For the hollow body pulses, start in a hollow body position and pulse by lifting your chest and legs higher up off the floor then back to hollow.

When you lower back to hollow, make sure it is controlled so you don't lose that lower back contact with the floor.

You can also do tucked pulses where you keep your knees bent and hold your arms alongside your body.

The static tuck hang is an active hang from the bar with knees tucked up as high into your chest as possible.

For the zombie sit up, keep your legs straight. You can use your arms to assist you on the way up. When you do sit up, reach your hands along the floor as close to your feet as you can.

Then, roll back down and raise your legs up and over your hips for the backward fold. Just reach your toes back as far as possible. Totally cool if they don't go all the way to the floor behind your head!

SKILL WORK:

Every 30 Seconds for 10 Rounds:

3 Rhythm-Focused Toes to Bar

Before you start the 10 rounds, take a minute to do a set of 10 or so kip swings and prime your body for the rhythm of the toes to bar. You can always go back to these kip swings if you're struggling with the 3 reps.

For the rhythm-focused toes to bars, the idea is to pay attention to the rhythm and connecting reps versus getting your toes up on the bar using brute strength.

Grip the bar and maintain an active shoulder position as you start to build off of the kip swings. As your torso and shoulders travel back behind the bar raise your legs up and your toes in the direction of the bar.

No matter what, let the momentum dictate the movement. So as you start to swing forward, lower your legs and transition to the extended position. Gradually you will be able to bring your feet up closer to the bar but stay focused on maintaining that rhythm!

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 Rounds of:
20 Alternating Single Arm Shoulder Press
200m Farmer Carry

NO REST BETWEEN ROUNDS - REST 2 MIN BEFORE PART 2

Score: Weight used for Shoulder Press and Farmer Carry

Goal: Slightly broken sets but never TOO broken up!

**Time is also cool to know if you want put it in comments!

Set up for the alternating presses with a dumbbell at each shoulder with elbows high. Keep the ribcage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 20 reps is 10 on each arm.

For the Farmer Carries, you will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 200m, it should take roughly 2 minutes. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

PART 2:

4 Rounds of:
16 Push Up Renegade Row
100m Overhead Plate Carry

NO REST BETWEEN ROUNDS

Score: Weight used for Renegade Rows

Goal: Choose a weight that allows you to finish the whole thing under 12 min WITHOUT GETTING SLOPPY.

**List total time in comments if you want to.

Each rep of the renegade row will be push up + row right + row left.

For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

For the overhead plate carry, you will hold the plate directly overhead with straight arms and biceps by the ears.

Keep your shoulders active the whole time by constantly pressing up on the plate as you move.

At the same time, draw the front of your ribcage down toward your hips to avoid overarching your back and losing core stability.