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

Butts - PART 1:

Every other minute for 10 minutes:

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

After the 10 Min is up, go right into Butts Part 2!

Score: Weight Used

Goal: Good Controlled Movement

REAR FOOT ELEVATED SPLIT SQUATS
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.

Butts Part 2:

2 Rounds
Sideways Alphabet Right Leg
Sideways Alphabet Left Leg

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

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

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

Guts:

100 Sit Ups

Every Min - 10 Second Hollow Hold

COACHES NOTES
You're timing how long it takes you to complete 100 sit ups. The catch is that at the top of every minute, you have to stop and hold a hollow body position for 10. seconds before continuing to chip away at the 100 reps. Start the holds at 1:00 - not at 0:00.

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

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

HOLLOW BODY HOLD
For the hollow body hold, make sure your lower back remains in contact with the floor the whole time. So bring your arms alongside your body or bend your knees if you need to.

MAMA MODIFICATIONS

Split Squat

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)

Hollow Hold

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

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

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

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WARM UP
Sandbag General Warm Up

WORKOUT

3 Rounds

15 Ground to Overhead
20 Weighted Step Ups (Right Shoulder)
30 Sandbag Hop Overs
15 Ground to Overhead
20 Weighted Step Ups (Left Shoulder)
30 Sandbag Hop Overs

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

Score: Total Time

Goal: 15-20 Minutes

COACHES NOTES
Keep your chest up setting up for every rep on the ground to overheads and make sure you a really driving your feet down into the floor as you stand. If you are working with a heavier bag, consider customizing to sumo deadlift high pulls. The goal is 5-7 minute rounds. Try to find a good rhythm on the step ups and make sure you keep your belly tight to avoid slumping to one side on the step ups!

GROUND TO OVERHEAD
Grab hold of the overhand or neutral 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!

WEIGHTED STEP UP
Choose a box that is roughly 20-24" for men and 16-20" for women. Clean the sandbag to one shoulder. Facing the box, step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep. 20 reps is 10 step ups per leg.

Customize these with a lower stepping height, or alternating lunges.

SANDBAG HOP OVER
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.

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
Pull Up Warm Up

WORKOUT

Part 1:

Every 3 Minutes on the Minute for 15 Minutes (5 Total Sets):

4 Deadlifts
10 Pull Ups

Rest 3 Min Before Part 2

**Do Strict, Weighted Strict, or Banded Strict Pull Ups if Possible.

Score: Weight used for Deadlifts.

**Note Pull Up Variation in Comments.

COACHES NOTES
Stay at the same weight for all 5 sets of 4 deadlifts. Be sure to warm up to a challenging load before the clock starts!

DEADLIFT
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.

PULL UP
They should be strict. So, choose some level of assistance that allows for an unbroken set of 10 each time. You can do a weighted pull up for more of a challenge or switch to a TRX/Ring or inverted barbell row if you need to.

Part 2:

Every 3 Minutes for 12 Minutes (4 Total Sets):

8 Romanian Deadlifts (Same Load)
20 Push Ups

Score: Weight Used for Deadlifts

COACHES NOTES
Stay at the same weight for all 4 sets of 8 RDLs. These should be considerably lighter than the 4 regular deadlifts performed in part 1.

ROMANIAN DEADLIFT
The Romanian Deadlift starts and ends at the hang position, not the floor. This should be much lighter than a traditional deadlift.

Perform a traditional deadlift to get to the hang position with hands about shoulder width apart and feet under hips.

Keep your belly tight, chest up and back in a neutral position as you unlock your knees and push you butt back. Slide the bar down your legs. It should travel in a straight line.

Once the bar goes below the knees, push your feet down into the floor and stand back up. You won't bring the bar all the way to the floor.

PUSH UP
For the push up, choose a variation you think you can go for all 20 unbroken each time, or at least get close!

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

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

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

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!

Enjoy!

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WARM UP

Complete 3 Rounds:
10 Flat to Hollow on Floor
10 Flat to Superman on Floor
10 Kip Swings on Bar
5 Kip/Press Down

Not for time or anything - can add a broomstick/PVC or a little weight to the Flat to Hollow

So for the flat to hollow you will lay on your back on the ground with the legs and arms extended. You will lift the shoulders and legs off of the ground by hollowing out your belly - pulling your low back into the ground. Hold for 1 second then lower.

For the superman it's basically the opposite. You will lay on your stomach on the ground with arms and legs extended. You will lift the arms and legs by squeezing the butt and back. Hold for 1 second then lower.

For the kip swing you take that hollow and superman and simply perform it on the bar! Hollow/Arch/Hollow/Arch. Let it be fluid with no pause in the front or back. Lead with the shoulders doing most of the work by pressing against the bar then pulling.

From here you - for the last 5 reps you will add a straight arm hard press as you close the hips even more. Think about trying to PRESS the bar into your hips as you lean back a little to bring you closer to the bar. DO NOT pull with the arms!

WORKOUT

7 Min AMRAP
1 Pull Up
1 Toes to Bar
2 Pull Ups
2 Toes to Bar
3 Pull Ups
3 Toes to Bar -
Keep adding 1 per movement per round.

How to SCALE:

If you are unable to do pull ups and toes to bar - no problem!

You will do 1 kip swing - 1 knees up - 2 kip swings - 2 knees up....

RX +: Sets of same number must be unbroken. So the 1+1 / break / 2+2 / break / 3+3 / break and so on.

SCORE: Total Reps

COACHES NOTES
On both the pull up and the toes to bar focus on those solid hollow and arch positions you practiced in your warm up.

PULL UP
Your hands should be just wider than your shoulders. And we want to make sure that we are fully open but "active" in the bottom position. This means you aren't hanging there like a floppy fish - but have your body in a tight position - with the shoulders pulled slightly down.

Work to get your chin all of the way over the bar at the top. Then press away and pull yourself back through into the arch position to lead you into the next rep.

TOES TO BAR
You will use that same arch position - followed by press against the bar with straight arms for each rep of toes to bar!

Even if you are doing the scaled option here - try to work on that solid kip swing!

Accumulate Max Hold in 5 min:

Top of Push up on Rings or TRX Bands

COACHES NOTES
For this you will start a 5-min clock and hold the top of a push up position on the rings or TRX bands. Every time you break just come down and write down how long you held for. Add up total time at the end of the 5 minutes - that's your score.

Keep the belly tight and find that hollow type position again. Squeeze the cheeks!

If you don't have rings or TRX bands you could do a plank on your med ball - on your elbows on a yoga ball - or just go for a regular plank on the ground works too!

Press the through the shoulders by pressing them forward as you hold!

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!

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WARM UP
Upper Body Dumbbell Warm Up

WORKOUT

Every 2 minutes for 10 minutes (5 sets)

8 Bent Over Rows
10 Shoulder Press

Once the 10 minutes are up, Rest 2 Minutes

Then

Every 2 minutes for 8 minutes (4 sets)

12 Pull Overs
12 Front Raises

Score: Weight used for Bent Over Rows. List other Weights in Comments

COACHES NOTES
The way this one works is when the clock starts, you'll perform 8 bent over rows and 10 shoulder press, then rest until 2:00. Then you'll do another 8 and 10, etc. till 10 minutes are up. Same pattern for the 12 pull overs and 12 front raises.

Use two dumbbells or a barbell for the first part. Use a single dumbbell for the pull overs and front raises.

BENT OVER ROWS
Set up for the bent over rows by deadlifting the DBs (or barbell) to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest or pull the barbell to your lower chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

SHOULDER PRESS
Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders each time.

PULL OVERS
For the Pull Overs, lay back on the bench with the crown of your head just over the edge. Hold the DB above your chest with a micro-bend at the elbow. Use both hands to hold one head of the DB. Slowly lower the DB over your head toward the floor. The DB should get as close to the floor as possible without overarching your back. Try to pin your front ribcage down to your hips throughout the entire movement. Raise the DB back up into the air over your chest to complete the rep.

FRONT RAISES
For the Dumbbell Front Raise both arms move together. Place one hand on each side of the DB. Allow a slight bend in the elbow and avoid using any "kipping" or bouncing to move the weight. You will raise your arms up in front of you with wrists facing down until arms are parallel to the ground.

Finisher:

Accumulate 3 minutes of Overhead Plate Walk in as Few Sets as Possible.

Score: Total Time to Get to 3 Min of Overhead Walk - so the 3 Min + any Time Spent Resting.

Men Use: 45-55# Plate
Women Use: 25-35# Plate

Hold the plate overhead with arms straight and biceps by the ears. Keep your belly tight and avoid overarching your back.

Then just walk for 3 minutes. If you can't go outside you can walk in small circles or even march in place. We want some kind of lower body movement here to encourage more core stabilization!

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

5 Sets

3 Position Clean (Building Lightly)

3 Positions =
High Hang
Hang (Just Above the Knee)
Floor

Full SQUAT Cleans!

Warm up loads focusing on form and solid movement!

These will all be squat clean but you will start from different positions with the bar.

The first one starts with the bar at mid thigh or above, so your torso will be more upright.

The hang clean starts with the bar just above the knee, so your torso will be tilted forward more and your hips shifted further back.

The last one is a full squat clean from the floor.

For all three, imagine you are jumping while holding the bar with straight arms. Aggressively extend your hips, knees, and ankles to generate vertical force on the bar.

Then shrug your shoulders, pull your elbows up and back, then rotate them around the bar to receive it on your shoulders in the bottom of a squat. Stand up all the way to complete the rep. When standing, keep your elbows high, upper arms parallel to the floor and lead with the chest as you stand.

WORKOUT

Clean (8 x 1 (1 Rep Every 90 Seconds for 12 Min))

So the way this one works is you'll perform 1 clean (power or squat - your preference) at 0:00, then rest until 1:30. At that point you'll do another clean. Then rest until 3:00, so on and so forth until you've completed 8 sets of 1 rep.

Enter your heaviest successful lift for your score. All of these 8 reps should be "working" - which means warm up to a challenging, but doable, weight before you start the clock.

Go up or down in weight as you go - depending on how you are feeling and moving this day.

CLEAN
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. You will land in the bottom of the squat (if you're going for a full squat clean - if not, catch higher) 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.

Clean Pull (5 x 2)

Do these with the heaviest successful lift from the previous part of the workout!

CLEAN PULL
A clean pull is the first pull off of the ground, plus the hip extension and jump and shrug portion of the clean. This teaches us to work on the powerful up portion of the movement.

For these reps you will do 5 sets of 2 clean pulls. Rest as needed between sets.

Really focus on good extension and a powerful up! Hold those good positions!

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 1 Mile

Rest 1 Min

4 Rounds
400 Meter Sprint
Rest 1 Min Between Sprints (Including after the last one)

Run 1 Mile

Score is total time including rest.

COACHES NOTES
Goal is steady and sustainable pace on mile. HARD but not all out 400s (all a consistent and painful pace). Steady and sustainable pace on second mile - second mile faster than the first.

Run Version (no distance)

Run 8 Min

Rest 1 Min

4 Rounds
90 Second Sprint
Rest 1 Min Between Sprints (Including after the last one)

Run 8 Min

Score is distance if you are able to measure it!

COACHES NOTES
Goal is steady and sustainable pace on 8 min. HARD but not all out on the 90 seconds (all a consistent and painful pace). Steady and sustainable pace on second mile - second 8 min.

ROW VERSION

Row Version:

Row 2000 Meters

Rest 1 Min

4 Rounds
500 Meter Sprint
Rest 1 Min Between Sprints (Including after the last one)

Row 2000 Meters

Score is total time including rest.

COACHES NOTES
Goal is steady and sustainable pace on the 2k. HARD but not all out 500s (all a consistent and painful pace). Steady and sustainable pace on second mile - second 2k faster than the first.

BIKE VERSION

Bike Version:

Bike 100 Cal (Men) /75 Cal (Women)

Rest 1 Min

4 Rounds
30 Cal Bike (Men) - HARD
22 Cal Bike (Women) - HARD
Rest 1 Min Between Sprints (Including after the last one)

Bike 100 Cal (Men) / 75 Cal (Women)

Score is total time including rest!

COACHES NOTES
Goal is steady and sustainable pace on 100/75 Cal. HARD but not all out on the 30/22 Cal (all a consistent and painful pace). Steady and sustainable pace on second 100/75 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

WORKOUT

Part 1:

Take 14-16 minutes to complete 4 Rounds of:

20 KB/DB Sumo Deadlifts
8 Single Leg Hip Thrusts Left Leg
8 Single Leg Hip Thrusts Right Leg
12-18 Russian KB/DB Swings

Use 2 DBs if you need to but sets should be unbroken

Men Loading Ideas: 55#+ KB/DB - or - 25-30# DBs

Women Loading Ideas: 30#+ KB/DB - or - 12-20# DBs

Score: Weight Used for Deadlifts and Swings (just for record keeping)

**You can put time in Comments but Quality Over Speed Here!

On the sumo deadlifts make sure your feet are wider than your squat stance and toes slightly turned out. The DB(s) will start on the floor beneath you. Send your hips back, keeping your chest proud and your back flat. Focus on driving the knees out and back as you hinge forward. Drive through the heels to stand with the DB(s) and squeeze the butt at the top of each rep!

For the single leg hip thrusts, lay on your back with knees bent and soles of your feet flat on the ground. Feet should be close enough that you can touch your heels with your fingertips. Lift one leg into the air. Drive through your planted heel and squeeze your butt as your hips raise. Lower slowly! Do all 8 reps on one leg before switching to the other.

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to shoulder/eye level. Squeeze your butt tight at the top.

Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

Part 2:

4 Rounds (not for time)

30 Forearm Plank Alternating Knee to Elbows
30 Alternating V-Ups

NO Score! Just get it done!

On the forearm plank knees to elbows, you will be supported by your elbows/forearms and the balls of your feet. Push your forearms down into the floor to create more space in the shoulders.

Squeeze your quads and your butt in addition to your belly so you maintain a nice rigid position, prevent sagging and keep your lower back safe!

From here, bring your right foot away from the floor, bend your knee and shift forward slightly. Touch your knee to the back of your upper arm then return to plank and repeat on the other side. 30 reps will be 15 per side.

If you can get your knee all the way up, just get as close as your can and try to be consistent each rep!

For the alternating v-ups, lie on your back with arms overhead so your biceps are by your ears. Raise your shoulder blades and your straight legs off the floor to come into a hollow position. You must keep your lower back pinned to the floor. If you feel it come off, bend your knees or bring arms alongside your body.

From this hollow position, raise your left leg high into the air and touch your toes with your right hand. Lower back to hollow and repeat on the other side. For 30 reps, that is 15 per side.

You can also do more of a tuck and go elbows to knees if you need to.

MAMA MODIFICATIONS

FOREARM PLANK KNEE TO ELBOW - Pay attention to any coning or doming in your belly in the plank position. You can always modify with an Elevated Plank, Table Top, or Bear Pose with bringing knees close to the body or Shoulder Taps. You could also do a timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Front Rack or Overhead Plate March with High Knees. See the Mama Modifications Movement Library for demos.

ALT V-UP - This movement is a big demand for the core and pelvic floor and for the most part, is 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, with knees bent, just arms, or just legs. However you can also always sub one of the following movements: Any of the Functional Progressions, Ball Slams, Heel Taps, KB Swings, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk, 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 the most sense to swap.

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WARM UP
Sandbag General Warm Up

WORKOUT

4 Rounds

100 Sandbag Hop Overs
15 Sandbag Lungesters
12 Sandbag Over the Shoulder
9 Supine Toe Touch + Sit Up

Suggested Sandbag Loading:

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

Score: Total Time

Goal: 22-28 minutes

The toe touch + sit ups are going to get hard. Customize to just sandbag sit ups if you need to.

Shoot for about 6 minutes per round here. For heavier bags, adjust the reps to hit that pace.

HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle.

LUNGESTERS
Clean the sandbag to the biceps with the elbows high. Lunge with both legs. 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.

Keep the bag on the biceps with the elbows high and perform a thruster. Reach the butt back and down. Keep the heels down and knees out, 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 sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

OVER THE SHOULDER
This is a clean that finishes with the bag going over your shoulder. Alternate shoulders each rep. Keep your chest up as you drive the heels down and stand up hard to guide the bag up and over the shoulder.

SUPINE TOE TOUCH + SIT UP
Start on your back with the bag over the chest, arms extended, perpendicular to the floor. Keep the legs straight and squeezed together. Raise your legs up to touch feet or shins to the bag.

As you lower your legs, sit up. Keep the arms extended so you finish in a seated position with arms extended overhead.

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

WORKOUT

Front Squat (4 x 4 (4 Sets of 4 Tempo Squats))

Warm up at a light weight AND at the tempo to get an idea of what kind of weight you should start out with - tempo squats feel totally different from regular squats!

Build up in weight across the 4 sets if you can. Take about 12 minutes to complete this.

--- THE TEMPO IS 33X1 ---

This means lower for 3 seconds, active hold in the bottom for a full 3 seconds, drive hard back up to standing, pause for one second at the top and repeat for the remaining reps.

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.

Every 3 Minutes for 15 Min

5 Bench Press
12 Bench Jump Overs

These should be heavy, unbroken sets. You can keep the load the same or add load between sets.

All 5 sets of the bench should be a challenge. Start somewhere around 80% and either keep it the same or add a small amount of load each time.

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.

The bench jump overs are just like they sound. Two foot take off and two foot landing, jump over the bench. Then, turn and jump over again. Each jump is one rep.

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.

For the next 5 weeks we will be using workouts from each our Gymnastics Extra Programs that can be found on the Members Only website for our gymnastics programming. These programs are designed to help you target specific weaknesses/work toward specific goals. They include: Toes to Bar, Strict Pull Up, Kipping, Pull Up, Push Up, Handstand Push Up, or Pull Up Stamina. To learn more about these programs - head to Members Only and click EXTRA PROGRAMS!

This specific workout has a portion from the Level 3 Pull Up Program (improving stamina and kipping), and the Handstand Push Up Program!

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WARM UP
Shoulder Warm Up
Pull Up Warm Up

WORKOUT

4 x Max Pike Handstand Push Up

4 x 12 Overhead Tricep Extensions

3 x 1 Min Handstand Hold

For this - finish all 4 sets of one part before moving on to the other. Rest 2 min between sets and movements.

Weight used for tricep extensions should be something you can do all 12 in a row with each set.

Score: Total Pike Handstand Push Up Reps. Note weight used in comments.

PIKE HANDSTAND PUSH UP

For the pike handstand push up the idea is to press in that vertical position with your body - but taking the weight of your legs out of the press. This is no different than a banded pull up in that regard. Make sure that you set up with your hands/head in a tripod position about a foot or so away from the box. Knees can be straight or bent - that is more flexibility than anything else. Make sure the hips are over top of the shoulders and head and you are looking back toward the box.

When you lower, make sure the head travels toward the fingertips and the elbows go toward the box. Touch the ground with the TOP of your head (not your forehead). Lower under control. Press yourself up and drive your head through your arms at the top.

Do as many as you can with proper form and stop when form starts to break down. Even if this is only a few reps each set - that is ok!

OVERHEAD TRICEP EXTENSION

You may perform these seated or standing. You will hold a single dumbbell with both hands locked out overhead with the biceps by the ears. Moving only at the elbow lower the dumbbell behind your head until the elbows are fully bent. Then moving only at the elbow press to lock out.

HANDSTAND HOLD

The handstand holds are to be performed against the wall. Make sure the hands are roughly 6-10" or so away from the wall and the only thing in contact with the wall during the hold are the heels. The hands should be just wider than the shoulders. Heels, knees, hips, shoulders and head should be in one straight line with the belly tight and butt squeezed.

If you are unable to hold for an entire minute - you may do this as accumulating.

4x3 Strict Pull Ups

Immediately after each set, do a set of 10-20 kipping pull ups

Rest 2 minutes after set of kipping pull ups before next set of strict

**This is from the Level 3 Pull Up program which requires you to have at least 1 Strict Pull Up and the ability to do kipping pull ups before you start. See description for options!!

Score: Number of Kipping Pull Ups you are able to do between sets of strict. DO NOT DO MORE THAN 20 PER SET!

So this session is more like a little mini workout. You will do 3 strict pull ups. These can be in a set of 3 or in 2-1 or even 1-1-1. Once you complete those 3 strict you will go immediately into 10-20 kipping pull ups (butterfly or gymnastics kip is fine). After you complete your kipping pull ups you will rest 2 min and then repeat the whole thing. Do 4 total sets.

If you are really pretty strong at pull ups already - OR if you start to need a bigger challenge as you go through the 6 weeks of this you may choose to scale this up. You can go up to 15 kipping pull ups between sets, you may go up to 5 strict pull ups, or the ultimate goal is to be able to do 5 strict straight into 20 kipping without even coming off of the bar!

If you are unable to do strict pull ups today. These may be 4 sets of 3 jump and slow lower or 4 sets of 3 banded strict pull ups.

If you are not yet ready to do unassisted kipping pull ups - you may do banded kipping pull ups, ring/supine bar in rack rows, or kip swings for this today!

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
Gymnastics Pull Warm Up
Gymnastics Press Warm Up

WORKOUT

Every minute on the minute for 30 minutes (4 times through)

Minute 1: 7-10 Pull Ups
Minute 2: 16 Alternating Single Arm Floor Press
Minute 3: 7-10 Chin Ups
Minute 4: 10 Bench Press
Minute 5: 8-10 Mixed Grip Pull Ups**
Minute 6: 15-20 Push Ups
Minute 7 & 8: Rest

Score: Weight Used for Floor Press and Bench Press (Use same dumbbells for both)

** Alternate your grip each round.

Note all modifications in comments.

All movements are strict and unbroken, so modify accordingly.

Use bands or switch to trx, ring, or inverted barbell rows in order to stay strict and get 7-10 reps on the pull up if you need to.

On the alternating single arm floor press, lie on your back with a dumbbell in each hand.

Bend your elbows so forearms are vertical, upper arms about 45° from the torso.

Press your right arm straight up to extension, then lower and repeat with the left. 16 reps will be 8 per side.

Same mods on the chin ups, your palms will just be facing in rather than out.

To set up for the bench press, push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Keep your elbows about 45 degrees from your torso, wrists straight. Press the dumbbells all the way back up until your arms are straight to complete the rep.

For the mixed grip pull ups, one hand will have a pull up grip and the other hand a chin up grip. Just use a traditional grip if doing ring rows or inverted rows.

Keep your body nice and tight on the push ups to avoid snaking or sagging. Touch your chest and thighs to the ground. Go to your knees or elevated if you need to.

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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**These are to be done as a warm up with light weights. Adding a bit between sets.

5 Sets

3 Muscle Snatch
2 Behind the Neck Press
1 Overhead Squat

No Score. Just WARM UP!

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

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

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

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

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

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

For the behind the neck press, keep the same grip as the muscle snatch. Bar is on your shoulders behind your head. Keep your belly tight as you press straight up until arms are straight.

Keep that overhead position after the last press and perform a squat. Hips will go back but keep your heels down and chest up. The bar should remain over your midfoot the entire time.

Snatch + 2 Overhead Squat (16 x 3 (THREE Reps Per Min on the Min for 16 Min))

Perform one full snatch. (From the ground to a full squat + stand). Then 2 additional Overhead Squats.

The 3 Reps = 1 Snatch + 2 Overhead Squats. That's it. Not 3 times through.

For the snatch, the bar will start on the ground. Your feet will be under your hips and your hands will be wide. Use that hook grip (thumb around bar - fingers around thumb). Make sure the heels are down, the knees are forward and slightly out, knees are bent with the hips slightly higher than the knees, chest up, arms straight, back flat, bar close.

You will pull the bar from the ground by driving the heels down, and chest up while pulling the bar in close to the body. Once past the knees you will pick up speed. Scoop your hips under slightly to allow you to jump straight UP with the bar (not forward). Keep the heels down and arms straight as LONG as possible. Shrug the shoulders and pull the elbows high and outside as you pull yourself DOWN either into a full overhead squat or into a partial overhead squat. Punch into the bar fast and hard to lock out.

In that catch position your feet will have moved out slightly. Land with the heels down, belly tight, armpits facing forward with the shoulder blades pulled IN. The bar should be over the middle of the body.

When you catch the bar overhead you should be in a full squat with your butt lower than the knees.

Drive your heels into the ground and your knees apart as you come to standing. Make sure to keep pressing up through the bar.

Then you'll do 2 overhead squats. Start by reaching your butt back and down as your knees go OUT. Keep the heels down! Pull the bar back to keep it over the middle of your foot as you go down. Drive into the bar. Keep pushing up! Try to keep the armpits facing forward. Keep the heels down and chest up throughout.

At the bottom again you will want to be in a solid overhead squat position, with the butt lower than the knees! Stand all of the way up at the top.

Street Parking Endurance is posted once a week, on Sunday. It is meant for anyone interested in building a bigger engine through the use of the rower, bike or running. Add this in wherever makes sense for your schedule.

This weeks endurance workout is a LONG one. It is 65 minutes of pretty much continuous movement. If you need to scale back a bit you may start with 8 min or even 7.

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

10min easy + 30sec hard + 30sec rest

9min easy + 30sec hard + 30sec rest

8min easy + 30sec hard + 30sec rest

7min easy + 30sec hard + 30sec rest

6min easy + 30sec hard + 30sec rest

5min easy + 30sec hard + 30sec rest

4min easy + 30sec hard + 30sec rest

3min easy + 30sec hard + 30sec rest

2min easy + 30sec hard + 30sec rest

1min easy + 30sec hard + 30sec rest

Score: Total Distance

The "easy" should be a comfortable, sustainable pace.

The "hard" should be HARD - like 90-95% effort.

The "rest" should be just that - REST! No distance covered here will count toward you score.

Score is total distance if possible to measure.

All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

This workout is 65 Min long as written. If that is too much for you at this time - or you can't afford that time window in your schedule - start at 8 Min and go down. This will shorten the time by 21 total minutes. You can even start at 7 if you really need to!

ROW VERSION

Row Version:

10min easy + 30sec hard + 30sec rest

9min easy + 30sec hard + 30sec rest

8min easy + 30sec hard + 30sec rest

7min easy + 30sec hard + 30sec rest

6min easy + 30sec hard + 30sec rest

5min easy + 30sec hard + 30sec rest

4min easy + 30sec hard + 30sec rest

3min easy + 30sec hard + 30sec rest

2min easy + 30sec hard + 30sec rest

1min easy + 30sec hard + 30sec rest

Score: Total Distance

The "easy" should be a comfortable, sustainable pace.

The "hard" should be HARD - like 90-95% effort.

The "rest" should be just that - REST! No distance covered here will count toward you score.

Score is total distance.

All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

This workout is 65 Min long as written. If that is too much for you at this time - or you can't afford that time window in your schedule - start at 8 Min and go down. This will shorten the time by 21 total minutes. You can even start at 7 if you really need to!

BIKE VERSION

Bike Version:

10min easy + 30sec hard + 30sec rest

9min easy + 30sec hard + 30sec rest

8min easy + 30sec hard + 30sec rest

7min easy + 30sec hard + 30sec rest

6min easy + 30sec hard + 30sec rest

5min easy + 30sec hard + 30sec rest

4min easy + 30sec hard + 30sec rest

3min easy + 30sec hard + 30sec rest

2min easy + 30sec hard + 30sec rest

1min easy + 30sec hard + 30sec rest

Score: Total Calories (Depending on the bike you may also use distance - just put it in comments).

The "easy" should be a comfortable, sustainable pace.

The "hard" should be HARD - like 90-95% effort.

The "rest" should be just that - REST! No calories biked here will count toward you score.

Score is total CALORIES.

All 30 second surges should cover roughly same calories if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

This workout is 65 Min long as written. If that is too much for you at this time - or you can't afford that time window in your schedule - start at 8 Min and go down. This will shorten the time by 21 total minutes. You can even start at 7 if you really need to!

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
Shift Lower Body Bias Warm Up

WORKOUT

4 Rounds

10 x (2 Jumping Lunge + 1 Jumping Squat)
50 Mountain Climbers

Rest 1 min

20 Side to Side Lateral Step Ups
50 Russian Twists

Rest 1 min

Idea weight for Russian Twists:
Men: 25-35# DB/Plate/KB or Med Ball
Women: 15-20# DB/Plate/KB or Med Ball

Idea Box Height:
Men: 22-24"
Women: 18-20"

Your score will be the time it takes to complete but the idea here is not to sprint through this. Smooth, controlled movement is the way to go!

So to start you'll do 2 jumping lunges, one with your left foot forward and one with your right foot forward. Then do a jumping squat. All of that equals one. Do 10 like that.

Switch the jumping lunges and squats to reverse lunges and air squats if you need to.

For the jumping lunge, start with your feet hip width apart. Jump and land with one foot forward, the other foot back and lower with control until your back knees makes contact with the ground. Keep your belly tight, chest up and eyes forward.

Your feet should strike the floor at the same time. From this position, jump and switch your feet to do a jumping lunge on the other side.

Next, jump into a squat position with feet about shoulder width apart, chest up, back flat. Lower all the way into the bottom of a squat with butt below knees then jump enough to extend your ankles, knees, and hips all the way.

For the Mountain Climbers every time a knee comes up it counts as a rep. So right knee = 1 rep. Left knee = 1 rep. Keep a tight plank position with shoulders over wrists.

Each side step up counts as one rep so you will do 10 per side but alternating. Go lower on the step up if necessary for you!

Make sure for each rep you drive off of the heel and don't allow your knee to come in. Stand all of the way up on the box then side step down off the other side.

For the Russian twists you may use a dumbbell, plate, or med ball. Each tap will equal 1 rep!

MAMA MODIFICATIONS

JUMPING LUNGE + JUMPING SQUAT - Jumping can create a lot of pressure on the pelvic floor. Feel free to shorten the range of motion or speed to minimize the impact or even skip the jumping altogether. If you'd like to work on some of the explosiveness of the jumping without the impact you can add a kettlebell swing before the lunges and/or squats. You could also do a tempo lunge/squat plus explosive stand up to add variety to the movements without impact.

LATERAL STEP UPS - You can modify by lowering the height or changing it to a lateral lunge on the ground.

MOUNTAIN CLIMBERS - If you notice any coning in the plank position or feel pressure in your belly or pelvic floor during this movement you can sub Elevated Mountain Climbers, Side Plank Step Throughs, Reverse Plank Step In/Out, High Knee Step Up Overs, Heel Taps

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

50 Front Squats

then

3 Rounds of
15 Seated Press
20 Supine Toe Touches
25 Bent Over Rows
30 Floor Press

then

50 Back Squats

Suggested Sandbag Loading:

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

Score: Total Time

Goal: 20-27 minutes

COACHES NOTES
Adjust the reps on the seated press to something you can do in at least 2-3 sets the whole way through. If 10 reps is more doable with a heavier bag, go for it.

Check out the demo video for a smooth way to get into position for the pressing movements.

It's one set of front squats and one set of back squats. The 3 rounds of the other stuff is sandwiched in between!

FRONT SQUATS
The bag should rest on the biceps with upper arms parallel to the floor. Keep the belly tight and chest up as you descend into the bottom of the squat with hips below knees and as you return all the way to standing.

SEATED PRESS
Sit on the floor with legs extended in front of you. Lift your chest up and keep a long spine. Bend your knees if you need to. Belly stays tight as you press the bag all the way overhead.

SUPINE TOE TOUCHES
Laying on your back with the bag pressed up over your chest, raise your legs up to touch the bag, then lower with control back to the floor. Draw your bellybutton down toward your spine as you lower the legs to avoid overarching your back.

BENT OVER ROWS
Slow down with this movement and avoid using your hips to create momentum. Keep your belly tight and just use your arms and lats to pull the bag up to the chest and lower with control.

FLOOR PRESSES
Legs can be straight or knees bent while lying on your back. Press palms into the bag itself rather than using the handles. Again, movement should be very controlled. Bag touches the chest every time and finishes with arms locked out above the mid chest.

BACK SQUAT
With the bag on your back rack, send the hips back and down. Keep your chest up, belly tight, and eyes forward as you lower hips below the knees and stand all the way back up to finish the rep.

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

This may also include assistance exercises to support good mechanics and healthy tissue. Typically we suggest adding this in before the regular daily workout if performing them on the same day. Days in which this workout will fit in best can be found on the daily program write ups!

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WARM UP
Squat Warm Up
Shoulder Warm Up

WORKOUT

Back Squat (4 x 6 (Six Reps Every Other Min for 8 Min))

Use the same weight for all 4 sets.

Rest 2 Min after final set before moving on to Shoulder Press.

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.

Shoulder Press (4 x 6 (Six Reps Every Other Min for 8 Min))

Use the same load for all 4 sets.

Rest 3 full minutes after final set before moving on to Thrusters.

Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze 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.

Thruster (8 x 3 (THREE Reps Every Min on the Min for 8 Min))

Use the same load for all 8 sets.

These thrusters should be pretty heavy but they WILL catch up to you in the last few minutes of this - especially after those shoulder presses! So, fight for those good positions and use the power from your hips!

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

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.

For the next 5 weeks we will be using workouts from each our Gymnastics Extra Programs that can be found on the Members Only website for our gymnastics programming. These programs are designed to help you target specific weaknesses/work toward specific goals. They include: Toes to Bar, Strict Pull Up, Kipping, Pull Up, Push Up, Handstand Push Up, or Pull Up Stamina. To learn more about these programs - head to Members Only and click EXTRA PROGRAMS!

This push up skill work in this specific workout is from the Level 2 Push Up Program (building up stamina in the push up) that can be found in Extra Programs on Members Only.

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WARM UP
Pull Up Warm Up
Gymnastics Press Warm Up

WORKOUT

7 Min EMOM

3-6 reps of the following complex performed every minute for 7 min:

2 second L-Hold
1 Kip Swing
1 Toes to Bar

So one time through that is 1 rep. Repeat for 3-6 reps each minute.

You will hang from the bar and lift the legs into an L position. Hold for 2 seconds.

From here you will lower the legs and pull your head and chest through in an arch position. Then you will press against the bar and swing the feet forward into a hollow position. That is 1 kip swing.

From there you will once again pull the head and chest through as the feet go behind and press into the bar as you bring the toes up!

If you are unable to do the L hang you may do a knee tuck hang.

If you are unable to do toes to bar you may do a knee up or knee to elbow.

Your score is how many total reps you did through out.

So if you did 5 times through of the complex per min for 7 min your score is 35. Write what version you did in the comments.

3x5 Slow Lower Deficit Push Up

RIGHT INTO

Max Push Ups

After ALL 3 Rounds - REST 2 MIN - then

3x1 Min Weighted Plank on Elbows

Score: Total Push Ups from the Max Push Up Sets Combined

Slow Lower Deficit Push Up

You will use a plate (or stack of plates), phone books (are those still a thing?), or something under both hand to elevate your hands by about 3-4". Make sure you don't set them up too wide. You will perform a slow lower push up for 5 reps. Try to lower for 3-5 seconds for each rep. Press up at normal speed to complete lock out.

If deficit is too difficult, do a regular slow lower push up. If you go this route - customize the max effort push ups to from the knees or elevated!

Max Push Ups

After you have completed 5 of the slow lower deficit reps you will immediately move off of the plates and do as many reps as you can of regular push ups. These must be WITH GOOD SOLID TECHNIQUE. No shorting the reps. No sagging, snaking, worming, or hips up. Chest and thighs touch at the bottom. All of the way up at the top.

Weighted Plank on Elbows

You can do these in a vest, or with a plate on your back. If you don't have either of those as an option you CAN do these unweighted as well. Start with something light and only increase weight if you can hold the entire minute without starting to sag.

Your weight will be in your elbows, which should be lined up under the shoulders. Shoulders, hips, knees and feet are in line. Belly tight and butt squeezed. Weight should be on the middle of the back. If you start to sag - drop the weight or go weightless.

If holding 1 min without weight still isn't happening - you can accumulate 1 min for each set.

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

Every 5 minutes for 30 minutes, perform:

5 clockwise/5 counter clockwise Plate Halos
10 Upright Rows
20 Push Up + Pull Across
12 Ring Rows/Supine Barbell Rows

Suggested weights:

Halos:
Men: 25-45lb plate
Women: 15-25lb plate

Upright Rows:
Men: 25-40lb DBs
Women: 15-25lb DBs

Score: Enter the weight you used for the upright row - enter other details in comments.

Goal: Perform slow controlled movements moving from one right into the next. This should give you about 90 seconds to recover between rounds.

For the plate halos, stand holding a plate (or single DB) in front of your face. Rotate the plate around your head one direction 5 times then rotate it 5 more times the other way. Keep your belly tight!

For the upright row, stand up tall with a dumbbell in each hand. Keep your chest up and belly tight as you pull the dumbbells up to your chest. They should stay close to your body. Elbows shouldn't really go higher than your shoulders. Lower back to your waist with control.

For the push up and pull across you will start in a plank position with your dumbbell just to the outside your right hand. First do a push up, then with your left hand, reach under and grip your dumbbell. Pull it to the left side of your body.

Keep your belly tight and butt down. Do another push up then reach under and across with your right hand and carry the DB back to the right side of your body. Choose a load you can carry the DB all the way across to the outside of your opposite arm each time. One push up + pass though = 1 rep.

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. Same if you are doing ring rows, find the right angle!

Position yourself under the bar/rings with arms straight, shoulders slightly behind the bar/rings. 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 or rib contact with the rings and lower back to straight arms.

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

5 Sets (Lightly building)

2 Muscle Cleans + 3 Front squats

These are to be warm up sets starting with an empty bar and lightly building per set.

Muscle Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast, SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will keep the knees locked out - hence "muscle clean" the bar up to the shoulders.

WORKOUT

EMOM 14 MIN
(Every Min on the Min for 14 Min)

1 Clean + 2 Front Squats

Score: Weight

Goal: Unbroken. Heavy. But safe and solid movement.

Choose a weight that will challenge you. If at any point you need to go up or down, that is totally fine.

For the squat 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. You will land in 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.

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.

1 1/4 Front Squat (3 x 4)

Squat down to depth, up to just above parallel then, back down to depth and up.Rest as needed between sets.

Stay at the same weight for all 3 sets. You should be plenty warm from the EMOM so you shouldn't need to spend much time working up to a moderate-heavy weight.