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

50 Sandbag Burpees
100 Back Squats
50 Sandbag Burpees

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

Score: Total Time

Goal: 17-25 Minutes

COACHES NOTES
The time may vary on this one if you are working with a heavier bag, so don't worry too much about the goal time. If you think you'll be way over, then lower the reps to 40-80-40. The first block of burpees should take 5-7 minutes. The squats should take 7-10 minutes. The final block of sandbag burpees should be a fight, and take 5-8 minutes.

SANDBAG BURPEE
The bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.

Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

CUSTOMIZATIONS
Adjust the reps to fit the movement goal window
No Push Up Sandbag Burpee

SANDBAG BACK SQUAT
Power clean the bag to your shoulder, then push press it up and over to your back, so the sandbag will be on your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Sandbag Front Squats
Single Shoulder Sandbag Squats (Switch at halfway point)

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

Following a 30 minute clock:

0:00 - 5 Back Squats
3:00 - 5 Back Squats
6:00 - 5 Back Squats
10:00 - Max reps Back Squat (One Set Only)

LOWER THE WEIGHT:

15:00 - 5 Bench Press
18:00 - 5 Bench Press
21:00 - 5 Bench Press
25:00 - Max reps Bench Press (One Set Only)

27:00 - 3 min AMRAP of
1 Push Up
1 Squat Jump

(PUSH UP AND SQUAT JUMP ARE UNWEIGHTED)

SCORE #1: Put in heaviest back squat weight and how many reps you did for your max set.

SCORE #2: Put in weight for heaviest bench press and put how many reps you did for your max set

Goal - Good and safe movement. At least 5 reps for max set but no more than 15!

COACHES NOTES
For these Squats and Bench Press sets, add load between each set. Take smaller jumps with the Bench Press.Make sure that you can get at least 5 reps in the max reps set but if you get more than 15, it's probably too light!

For the back squat: The bar will be 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.

Since these are heavy reps take a moment to re-set the core/midline and lift the chest before going down for each rep.

For the bench press: We HIGHLY suggest for heavy weight and max sets that you have a spotter. If you do not - please do not put clips on your bar (so you can dump off of the side), go lighter than you would if you had a spot, and if you want even use dumbbells.

Unrack the bar with the hands just outside of shoulder width. Make sure the shoulder blades are pulled back and down and that your heels are either on the floor or on a stack of plates if you don't have long legs. Bring the bar to a locked out position over the chest. Lower under control with the elbows going back and not flaring out but going down more toward the ribs. Touch the chest under control. Dig the heels in but keep the butt on the bench as you press to a fully locked position at the top. Wrap your thumb around the bar to prevent it from slipping! Be careful and smart if benching alone!

For the 3 minute AMRAP, just work constantly for 3 minutes. Take a moment to set yourself up in a proper starting position before each rep. If you are unable to jump you may do a fast air squat but keep the feet on the floor!

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

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

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WARM UP
GYMNASTICS PULL WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

5 Minutes of Pullover Practice

Options:

Hanging Pullover
Jumping Pullover
Kicking Pullover

Choose one or play around with all three for 7 min!

**If you are not comfortable doing this movement - you can work on Strict Knees to Elbows!

Options:

For the pullover, begin hanging from your bar, with hands gripping right outside the shoulders. Do a pull-up and hold your chin up above the bar. Keeping your chin above the bar, use your abs and hip flexors to lift your legs towards the ceiling. Continue lifting your legs as you rotate backwards around the bar, shifting your hips towards the back of the bar. Press your hands into the top of the bar as you rotate over and lift your shoulders until you lock your elbows out over the bar.

To do these unassisted you will need the upper body strength to do a pull up. BUT you can also do them with a little jump to help with the pull or even stand on something high enough to be able to really kick up and over.

These require a great deal of ab strength. So don't be surprised by that one! Look at your quads the entire time. Allow your hands to rotate around the bar.

Have fun with these and whatever set up you are using make sure it is stable and that you are safe.

7 Min AMRAP
(Get as far as you can in 7 Min)

1 Handstand Push Up
2 Shoulder Taps (1 per side)

2 Handstand Push Ups
4 Shoulder Taps (2 Per Side)

Keep adding in that fashion and get as far as you can in 7 min

**Handstand push ups may be strict or kipping.

Customization:
Pike or Knee on Box Handstand Push Ups and Shoulder Taps.

Score: Total Reps of Handstand Push Ups ONLY.

COACHES NOTES
Please make sure you have full stability and strength in order to lower yourself SAFELY and under control if you choose to do the handstand push ups today! The pike version is a GREAT and not at all easier customization for this and is highly recommended!!

For the handstand push up remember to keep the belly tight - hands shoulder width or slightly wider - butt squeezed.

You will do these with the back against the wall - but the hands should be a few inches away from the wall with the fingers spread.

To initiate the handstand push up shift the shoulders and head forward (toward the wall) first and then lower down under control. Try not to let the elbows flare out too much and keep the belly tight - butt squeezed. Only the feet should be in contact with the wall (unless doing kipping - which then you would allow your hips to touch the wall at the bottom).

Make sure you are in the tripod position in the bottom, head in front with fingertips in line with the forehead. Make sure elbows come forward and not too far out.

If kipping you will then lower the knees all of the way to the elbows - kick OUT and around - THEN press. Hips then press.

Finish completely locked out at the top.

For the shoulder taps you will aim to touch right hand to right shoulder and left hand to left shoulder. If you need to just lift hands slightly - that's ok.

Technique for pike option is very similar. Shoulders and head go forward (away from the box) and then down. Elbows in. Tripod position at the bottom. Press back to lock out.

For total time:

Accumulate 3 min in the bottom of a push up but with the chest and thighs JUST off of the ground.

Score is how long it takes you to accumulate that in small increments.

COACHES NOTES
No sagging hips or belly. Elbows tucked in with the bicep and forearm touching the rib cage. No raised hips either!

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
PULL UP WARM UP

WORKOUT

Part 1:

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

Shoulder Press
Chin Ups

So you do 10 of each, then 9 of each, 8 of each....and so on until 1 and 1.

Score: Enter weight used for Shoulder Press.

COACHES NOTES
Do the reps unbroken, if possible. Rest as needed between movements / sets.

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.

For the chin ups, these should be strict, so use a band or switch to a supine row with chin up grip.

Your grip will be supinated, meaning your palms facing you. Hands can be shoulder width or even even narrower.

Squeeze your butt, your legs and your belly. Draw your shoulders away from your ears before you pull. Chin should be above the bar at the top and arms straight at the bottom.

Part 2:

As Many Rounds and Reps As Possible in 7 minutes of the following upper body 21 Complex:

7 Bicep Curls
7 Upright Rows
7 Shoulder Press

Use an empty bar or lighter single dumbbell for the complex.

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 10-12 Rounds (pick weight accordingly)

Put weight used in comments.

COACHES NOTES
These will be 7 full curls, right into 7 upright rows, right into 7 shoulder press. If you need to put the bar down to rest, try to do it between rounds rather than during a round.

For the curls, make sure your arms are straight at the bottom, elbows stay pinned to your torso the whole way and your hands get as close to your shoulders as possible at the top. Make sure you keep your belly braced and your torso upright.

If you want to get real crazy, use an overhand grip on the curls!

With the upright rows, keep the belly tight and stand tall. Pull your elbows high and outside when you pull. Make sure the elbows stay above the bar or dumbbells the whole way. Raise the weight up to about mid chest and lower. Avoid shrugging your shoulders up into your ears - keep your shoulder blades pressed down the entire time. Use control all the way up and down.

Hey Team! This week's Oly Workout is from the NEW Oly EMOM Extra Program! (SESSION 2) The 12 workouts found in this program are designed for those who love the Olympic Lifts - Clean and Jerk / Snatch - and who want to throw them into their training - while being efficient with their time.

As a part of the Oly EMOM Extra Program we have also included some “Optional Accessory” work to increase strength in ways that will carry-over to the Olympic Lifts. If you have time - and so desire - you can add this work in after the main EMOM.

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WARM UP
SNATCH WARM UP

WORKOUT

Every Min on the Min for 12 Min

2 Power Snatch

Score is heaviest weight you hit (Note in comments whether you stuck with the same weight or built up)

COACHES NOTES
Drop the bar and reset between reps each set. Don't touch-n-go the 2 reps. Pick a weight and stick with it or add weight each time.

If you'd like, when the clock hits 12 Min - spend 5 minutes hitting heavy Power Snatch singles (one rep at a time)!

For the power snatch, the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

Optional Lifting

7 Sets of:

1 Behind the Neck Snatch Grip Push Press + 2 Overhead Squats

Score is weight used

COACHES NOTES
Drop down from whatever you hit in the EMOM and stick with the same weight for all 7 sets

For the behind the neck snatch grip push press you'll start with the bar on your back with your hands in your snatch grip-width. Rotate your elbows forward so that they are directly beneath the bar. Pull against the bar with both hands as if you're trying to tear it apart.

Dip down a little into your hips and knees and then drive hard from your heels and press the bar overhead. Keep your butt, belly, and knees squeezed all the way through to lockout.

Once the bar is overhead, get the feet into your squat stance and start the movement by setting your midline. Belly tight chest up, pressing into the bar with armpits forward.

Then reach 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. Use a wide grip to give your shoulders more room! 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 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 Version:

4 Rounds (Each Round is 8 Min including Rest)

2 Min ON @ Moderate/Fast Pace (0:00-2:00)
20 Sec OFF (2:00-2:20)

90 Sec ON @ Fast Pace (2:20-3:50)
20 Sec OFF (3:50-4:10)

1 Min On @ Faster Pace (4:10-5:10)
20 Sec OFF (5:10-5:30)

30 Sec ON @ Sprint (5:30-6:00)

Rest 2 Min

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

COACHES NOTES
This may look very similar to last week on paper but it is one less round and a minute less rest between rounds. Try to maintain a slightly higher level of intensity during your work intervals this week and practice slow breathing during the 2 minute rest so you can maximize your recovery!

To find your score, add up the total distance from all 4 rounds then divide that number by 4.

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

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

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

Make sure pace changes for each section!

ROW VERSION

Row Version:

4 Rounds (Each Round is 8 Min including Rest)

2 Min ON @ Moderate/Fast Pace (0:00-2:00)
20 Sec OFF (2:00-2:20)

90 Sec ON @ Fast Pace (2:20-3:50)
20 Sec OFF (3:50-4:10)

1 Min On @ Faster Pace (4:10-5:10)
20 Sec OFF (5:10-5:30)

30 Sec ON @ Sprint (5:30-6:00)

Rest 2 Min

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

COACHES NOTES
This may look very similar to last week on paper but it is one less round and a minute less rest between rounds. Try to maintain a slightly higher level of intensity during your work intervals this week and practice slow breathing during the 2 minute rest so you can maximize your recovery!

To find your score, add up the total distance from all 4 rounds then divide that number by 4.

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

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

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

Make sure average pace changes for each section!

BIKE VERSION

Bike Version:

4 Rounds (Each Round is 8 Min including Rest)

2 Min ON @ Moderate/Fast Pace (0:00-2:00)
20 Sec OFF (2:00-2:20)

90 Sec ON @ Fast Pace (2:20-3:50)
20 Sec OFF (3:50-4:10)

1 Min On @ Faster Pace (4:10-5:10)
20 Sec OFF (5:10-5:30)

30 Sec ON @ Sprint (5:30-6:00)

Rest 2 Min

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

COACHES NOTES
This may look very similar to last week on paper but it is one less round and a minute less rest between rounds. Try to maintain a slightly higher level of intensity during your work intervals this week and practice slow breathing during the 2 minute rest so you can maximize your recovery!

To find your score, add up the total calories from all 4 rounds then divide that number by 4.

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

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

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

Make sure effort and pace changes for each section!

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
TOTAL BODY DUMBBELL WARM UP

WORKOUT

7 Rounds

Not for Time

10 Jumping Squats
10 DB Snatch to Lunge Right
10 DB Snatch to Lunge Left
10 Slow Negative DB Stiff Legged Deadlift

Weight suggestions:
Men: 30-50# DBs
Women: 15-35# DBs

Score: Weight for the dumbbells you use.

COACHES NOTES
Remember, this isn't for speed. Move well and move with intention.

For the jumping squats, you will lower to the bottom of the squat - heels down, knees out, butt lower than the knees, chest up. From that position, you'll drive through your heels and jump all the way up till your hips and knees open up.

If unable to jump you may do a pause at the bottom + fast up air squat.

For the dumbbell snatch + lunge - you will start with the dumbbell between your feet. You will perform a dumbbell snatch by pulling from a slightly bent knee + chest up position. As you stand, drive through the legs and squeeze your butt to accelerate the dumbbell upward. Pull your elbow up high to keep the dumbbell close to your torso. Punch the dumbbell up until your elbow locks out. Once the dumbbell is locked out overhead with the bicep by the ear - you will perform a reverse lunge. As you get comfortable you can try to combine this 2 parted movement.

Do all reps on one side then all reps on the other.

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

4 Rounds

Not for Time

8 Ring/TRX Band Knee Tucks
16 Love Taps

For the Ring or TRX Band Tucks you will put your feet through the rings with your hands out in a plank position out front. You will pull the knees to the chest, then back out to plank.

You may try doing one knee at at time if necessary. If you do not have the TRX Band or Rings to use - you may roll a yoga ball in or do pike ups with feet on the box.

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

MAMA MODIFICATIONS

Lunge

If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge.
You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

Jumping Squat

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

Plank Hold

Pay attention to any coning or doming in your belly and try adjusting your posture, breath, or tension strategies. You can always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a shorter timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. 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 the most sense to swap.

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

4 Rounds

15 Lungesters
15 Seated Side to Side
15 Sandbag Burpees
15 Seated Side to Side

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

Score: Total Time

Goal: 24-30 Minutes

** Don't go longer than 30 minutes!

COACHES NOTES
This is definitely a longer workout today and it will be a grind. Rounds should stay in the 6-8 minute range. Give yourself 2:00-2:30 for the Lungesters and 1:30-2:00 for the Sandbag Burpees. Definitely adjust the reps on the seated side to sides so they take about 1:00-1:30. If you are working with a heavier bag, consider adjusting the reps of each movement prior to the workout to stay within those goal windows. Test them all out in your warm up.

SANDBAG LUNGESTER
This is two front rack lunges plus one thruster. 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.

CUSTOMIZATIONS
2 Sandbag Step Ups + 1 Thruster
Adjust the reps to fit the movement goal window.

SANDBAG SEATED SIDE TO SIDE
Each time the bag goes across your body counts as a rep.

Sit on the ground next to your sandbag with a straight spine, legs extended out in front of you. Twist and grip whatever handle combination feels the best. Lift or drag the bag across your body over to the other side. That is one rep. Keep your chest up the whole time, try to avoid rounding the spine.

CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Swap out for a lighter dumbbell or plate.

SANDBAG BURPEE
This is simply a burpee holding onto the sandbag. Get all the way to the ground, chest to the bag. Step or jump your feet back in, tighten the belly, drop your butt, lift your chest, and grab the handles. Stand up hard and fast. Shrug and pull/guide the bag all the way overhead.

CUSTOMIZATIONS
Adjust the reps to fit the movement goal window
No Push Up Sandbag Burpee

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. Add this in wherever makes sense for your schedule!

When adding this workout in with the regular daily workout - we usually suggest doing it beforehand.

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WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Part 1

Every 2 Min for 10 Min
(5 total Sets)

7 Deadlifts

Rest 3 minutes before Part 2

COACHES NOTES
Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. You should have no concern of missing a rep in your first set of 7 but you may have to fight to complete the last 1-2 reps of the final set.

For the deadlift you will set up with your shins close to the bar. Feet are between hip and shoulder width with heels down. We suggest for this heavy lift that you think of lifting the chest BEFORE you even hinge at the hips to grab the bar. Take a big breath in and pull the shoulders back.

Grip the bar just outside of the legs and pull it into your body. There should be a hinge at the hips, bend at the knees. Shoulders higher than hips, hips higher than knees. (Not a squat position - NOT a stiff legged position).

To lift think of lifting the chest as you drive your heels into the ground. Keep the belly tight and actively pull the bar into the body. The bar should basically be in contact with your legs the entire way up.

Stand completely at the top. Squeeze the belly. Re-set shoulders and belly before returning to the ground. Reach the butt back, pull the bar in, keep chest up and belly tight. Slide the bar down the legs. and control!!

Part 2

Every 2 Min for 10 Min
(5 Total Sets)

8-10 STRICT Pull-Ups

Enter total reps for your score.

COACHES NOTES
So if you did 8 per round your score would be 40. Do not exceed 50 reps - or 10 reps every 2 min.

Start from a deadhang - pull to chin over the bar. Focus on a slight lean back, elbows back and down, controlled pull, controlled lower.

Use bands or switch to ring rows/supine barbell rows if you need to in order to keep the pull-ups strict for all 5 sets with at least 8 reps.

These do not have to be unbroken sets, but we want to see at least 1 min rest.

Street Parking Gymnastics is posted once a week, on Sunday. These workouts are great for those interested in building strength and stamina in gymnastics movements. Add these in wherever makes sense for your schedule!

Even if you never have goals of becoming highly skilled at these movements - they can be fun to practice/play around with and can build a ton of body control and upper body strength.

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

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WARM UP
GYMNASTICS PULL WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

7 Min
Handstand Practice

Choose a method that will allow you to work to improve.

For this you will simply put 7 min on the clock and practice either kicking up into or holding a handstand.

This can be done against the wall or free standing.

If kicking up into a handstand for the first time - or if you are new to it - make sure to lock the elbows and practice just transferring your weight from your feet onto your hands. From there work your way into kicking higher and higher.

If you are against the wall you could do a tabata - 20 seconds on and 10 seconds off.

If you are doing a free standing method the goal should be to stay inside of like a 4x4 square. Or within one of your mats.

Focus on looking at the heel of your hand - keeping the feet together - and keeping the belly tight. Squeeze your cheeks!

EMOM 7 Minutes
Every Min on the Min for 7 Min

1 Kip Swing
1 Kip Swing with Press Down
1 Kip Swing with Press Down/Pull to Hips
1 Bar or Ring Muscle Up

Extra Challenge: Every 30 Seconds

Customization Option:

Every 30 Seconds
2 Kip Swings
1 Kip Swing with Press Down
1 Jumping Bar Muscle Ups

Score is total rounds you were able to complete successfully

So basically, you are building up the kip with each swing until you finish with a muscle up. When you've completed the final movement, drop down and rest until the next minute starts.

For the kip swing you will perform a hollow and arch on the bar pull and press. Hands and feet move together. Move from the shoulder.

When you add the press down the focus is to bring the hips closer to the bar by pressing down and lifting the hips. Use your lats/back and keep the arms straight.

On the next rep - after you press down, pull with the arms.

Finally on the last rep (Muscle Up) pull yourself through/over and think of doing a big sit up!

For the scaled version you will focus on strong kip swings and start trying to work on that press down. On the 3rd rep go to a box or some way you can jump - pull to the hip and then do a Big Crunch over!

5 Rounds (10 Min)

30 Second Weighted Hollow Hold
30 Second Rest
30 Second Weighted Superman Hold
30 Second Rest

Score is weight used - but honestly don't worry too much about your score here.

The goal is to do all 30 seconds without breaking so if the weight is making that impossible, get rid of it! If you have to accumulate the time even without weight, that's totally fine!

For the hollow hold you will hold a small weight in your hands over your head. Keep your legs straight and press the lower back into the ground by hollowing out the belly. Lift the toes hands and shoulders off of the ground.

For the superman hold you will lay on the stomach - arms straight and feet straight - hold the small weight in the hands and lift hands and feet. Squeeze the cheeks!!

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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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

3 Rounds of

24 Alternating Single Arm Skull Crushers
8 Single Arm No Bench Bent Row Right Arm
8 Single Arm No Bench Bent Row Left Arm
12 Wide Out Tricep Extensions
24 Diamond Push Ups
12 Standing Tricep Extensions

Rest 2 minutes between rounds

Score: If used same dumbbell for each put that. If not - put heaviest dumbbells and list what you used for each exercise in comments.

COACHES NOTES
Don't try to rush this! Each round should take about 6-8 minutes. All sets should be unbroken except for diamond push ups so rest as needed between movements keeping that in mind.

For the skull crushers, lie back on a bench and keep the shoulders back and down. Start with both arms extended vertically toward the ceiling. Bend only at the elbow with one arm and lower the dumbbell just outside of the ear. Then straighten your am fully before repeating the movement with your other arm. 24 reps will be 12 on each arm.

The single arm no bench bent rows start in the bent over row position with both arms extended straight down with a dumbbell in each hand. Perform 8 rows with your right arm first, drawing your elbow alongside your torso as you raise the DB to your ribcage. Then, perform 8 rows with the left arm.

For wide out tricep extensions, lie on your back on a bench or the floor. With one DB in each hand, rest the DBs on your chest with your elbows bent and out wide like wings. Extend your arms fully, then bring the DBs back to the chest.

Perform these diamond push ups with your hands together - pointer fingers and thumbs touching to create a "diamond" shape - beneath your chest. Keep your body tight and shoot for sets of at least 8. Go to knees if needed.

For standing tricep extensions, use one heavy or two lighter dumbbells starting behind the head. Keep the biceps by the ears, belly tight as you lock the elbows. Control the lower back down.

Hey Team! This week's Oly Workout is from the NEW Oly EMOM Extra Program! The 12 workouts found in this program are designed for those who love the Olympic Lifts - Clean and Jerk / Snatch - and who want to throw them into their training - while being efficient with their time.

As a part of the Oly EMOM Extra Program we have also included some “Optional Accessory” work to increase strength in ways that will carry-over to the Olympic Lifts. If you have time - and so desire - you can add this work in after the main EMOM.

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WARM UP
BARBELL CLEAN WARM UP

WORKOUT

Every 90 Seconds for 10 Rounds/15 Min

Power Clean
Hang Squat Clean
Full Clean

Score is the heaviest weight you hit (Note if you stuck with it the whole time or built up across the 10 rounds)

Pick a weight and stick with it or add weight each time.

When the clock hits 15 Min - If you would like to hit some more single cleans - spend some time doing a few more!

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

HANG SQUAT CLEAN
Same idea as the clean but you'll start standing with the bar hanging in your arms at your thighs.

Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

FULL CLEAN
Combine the start position of the power clean (from the floor) with the receiving position of the hang squat clean (bottom of the squat) and you have the full clean!

Optional Lifting

Clean Pull (4x3)

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

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 this part you will do 4 sets of 3 clean pulls. Rest as needed between sets.

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

Back Squat (4x3)

For this part you'll do 4 sets of 3 back squats. You should be nice and warm from the first part of the workout so you can quickly work up to a moderate-heavy weight that you can stick with for all 4 sets. Rest as needed between sets.

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.

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:

5 Rounds

2 Min at a moderate pace (0:00-2:00)
20 Seconds Rest (2:00-2:20)

90 Seconds at a moderate/ but faster pace (2:20-3:50)
15 Seconds Rest (3:50-4:05)

1 Min at a fast pace (4:05-5:05)
10 Seconds rest (5:05-5:15)

30 Seconds at a 98% effort pace (5:15-5:45)

3 Min Rest (5:45-8:45)

Score - if you are able to measure TOTAL distance you can mark it. Do NOT mess up paces trying to get a better score!

Goal - without looking try to match traveling the exact same distance each time. This is how we learn to pace.

COACHES NOTES
Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us.

The rest - although short - is also important. Don't skip it.

Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance every time. That is a good gauge for if you are hitting similar paces each round.

ROW VERSION

Row Version:

5 Rounds

2 Min at a moderate pace (0:00-2:00)
20 Seconds Rest (2:00-2:20)

90 Seconds at a moderate/ but faster pace (2:20-3:50)
15 Seconds Rest (3:50-4:05)

1 Min at a fast pace (4:05-5:05)
10 Seconds rest (5:05-5:15)

30 Seconds at a 98% effort pace (5:15-5:45)

3 Min Rest (5:45-8:45)

Score - Total distance - but DO NOT screw up the paces trying to get a better score.

Goal - Without looking (cover the monitor or the distance on the monitor and only watch the clock) try to match traveling the exact same distance each time. This is how we learn to pace.

COACHES NOTES
Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us.

The rest - although short - is also important. Don't skip it.

Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance every time. That is a good gauge for if you are hitting similar paces each round.

BIKE VERSION

Bike Version:

5 Rounds

2 Min at a moderate pace (0:00-2:00)
20 Seconds Rest (2:00-2:20)

90 Seconds at a moderate/ but faster pace (2:20-3:50)
15 Seconds Rest (3:50-4:05)

1 Min at a fast pace (4:05-5:05)
10 Seconds rest (5:05-5:15)

30 Seconds at a 98% effort pace (5:15-5:45)

3 Min Rest (5:45-8:45)

Score - Total calories - but DO NOT screw up the paces trying to get a better score.

**if using a bike with distance just put that in and make a note in comments.

Goal - Without looking (cover the monitor or the distance on the monitor and only watch the clock) try to match traveling the exact same distance each time. This is how we learn to pace.

COACHES NOTES
Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us.

The rest - although short - is also important. Don't skip it.

Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance/calories every time. That is a good gauge for if you are hitting similar paces each round.

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:

Every minute on the minute for 20 Minutes:

Min 1 - 12 Dumbbell Squats
Min 2 - 15 Rolling Hip Ups
Min 3 - 12 Dumbbell Lunges
Min 4 - 15 Weighted Sit Ups
Min 5 - Rest

Repeat 3 more times (4 Rounds Total)

Idea weight for Men: 40-60# Dumbbells
Idea weight for Women: 20-25# Dumbbells

Score: Don't worry about it too much. Just enter the weight of dumbbells you used and make a note in comments if you used a different weight for any of the components.

Goal: Give yourself 20 seconds or so rest at the end of each minute. But challenge yourself!

COACHES NOTES
So the way this one works is when the clock starts, you'll complete 12 squats then rest until the next minute starts. At that time, you'll do 15 rolling hips ups then rest till the next minute, so on and so forth until 20 minutes are up!

DUMBBELL SQUATS
For these squats hold the DBs at the shoulder. 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 the way up at the top.

ROLLING HIP UPS
For the rolling hip ups, start sitting up and roll backwards onto your upper back/shoulders. As you roll back extend your legs straight up into the air. As you do this, push your hips straight up into the air to. Try to get your toes as close to the ceiling as possible.

DUMBBELL LUNGES
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

WEIGHTED SIT UPS
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

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

Part 2:

5 Min AMRAP
20 Love Taps
30 Bicycle Crunches

No weight needed.

Score: Total Completed Rounds + Any Additional Reps

Goal: 2-3 Rounds +

COACHES NOTES
Cycle through 20 love taps and 30 bicycle crunches as many times as you can in 5 minutes!

LOVE TAPS
For Love Taps, sit up straight with legs extended out in front of you. You should have a dumbbell, kettlebell or even just a crack in the floor outside one of your ankles. Place your hands by your hips on the floor, use just fingertips if you need to. Without leaning back, pick up both legs and bring them up and over to the other side to tap the floor. Each tap = 1 rep.

BICYCLE CRUNCHES
For the bicycle crunches, you'll want to maintain a tucked hollow position on the floor. Pull your belly button down toward your spine and press your lower back into the floor. Raise your shoulders up off the ground. While you keep your left leg straight and hovering from the floor, draw your right knee up to your chest and try to touch it with your left elbow. Extend your right leg out and draw your left knee in. Each time one knee comes up is one rep.

MAMA MODIFICATIONS

DB/Back/Front/Air Squat

If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

Weighted Crunch/Sit Up

Functional Progressions (1-4) would be great here! Visit the Members Only Warm Up videos for demos. We especially love the Banded Crossover version of Functional Progression 1! You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press, Dumbbell Windmill, Banded Woodchop. Visit the Mama Modifications Movement Library for Demos!

Candle Stick Roll Downs

If you notice coning or doming in the candlestick position you can try using assistance, shortening the range of motion, 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

60 Bear Complex Reps

10 Hop Overs every minute on the minute*

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

Score: Total Time

Goal: 12-16 Minutes

*Start Hop Overs at the 1:00 mark.

COACHES NOTES
The goal for this one would be to maintain a pace of 4-5 reps per minute. If you are working with a heavier bag, consider shooting for 3 a minute and lowering the total reps to 45-50. Make sure you are standing all the way up on the first part of the clean and the arms are locking out on both shoulder to overhead portions!

SANDBAG BEAR COMPLEX
You have a few options: You can do it as written - Squat Clean
- Thruster
- Back Squat
- Back Rack Thruster

OR

You can do:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the sandbag is on the shoulders/biceps, heels are down, knees are out. Feed the press with the drive from the legs.

When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!

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!

**We did this workout back on 10/13/2019 if you want to go back and see what weight you used etc!

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WARM UP
SQUAT WARM UP

WORKOUT

Following a 30 minute clock:

0:00 - 5 Front Squats
- Add weight
3:00 - 5 Front Squats
- Add weight
6:00 - 5 Front Squats
- Add weight
10:00 - Max Reps Front Squats

Then Lower Weight

15:00 - 5 Shoulder Press
- Add weight
18:00 - 5 Shoulder Press
- Add weight
21:00 - 5 Shoulder Press
- Add weight
25:00 - Max reps Shoulder Press

Then Lower Weight

27:00 - 3 min AMRAP
Thrusters

Score: Put Heaviest weight for Front Squats

Please list weights for shoulder press / thruster / and reps for amrap + max sets in comments.

For these Front Squat and Shoulder Press sets, add load between each set. Take smaller jumps with the Shoulder Press. Make sure that you can get at least 5 reps in the max reps set but if you get more than 15, it's probably too light!

For the 3 minute AMRAP, it should be SUPER LIGHT. An empty barbell or even lighter dumbbells is perfect. Focus on good positions and focus on big sets rather than moving really fast. The idea is to spend as much time under tension as possible.

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 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.

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
PULL UP WARM UP

WORKOUT

Warm Up/Skill

7 Rounds

3 Hollow Arch on Bar with Box Blocking Legs
5 Kip Swings

Watch video for best description of the box hollow/arch drill.

You will basically hang from the bar with a box or bench RIGHT in front of(like touching) your legs. Keeping the arms straight and engaging from the core, shoulders, and lats - press against the bar so that your body goes back. Point your toes forward so they stay in contact with the box. Hold for 1-2 seconds. Then pull THROUGH the bar so that your knees are in contact but toes are behind. Head and chest are in front of the bar. Arms are still straight. Hold for 1-2 seconds. Back and forth 3 total times per set.

Then you will either move the box or move to a different spot on the bar and complete 5 kip swings. This time no pause in the front or back. Pull Through, Push Back - 5 times.

7 Min AMRAP

2 Strict Pull Ups
3 Kipping Pull Ups

If you are CAPABLE of doing this unbroken (more than once) you will do the RX+ Version: All sets must be unbroken.

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: Quality over Quantity

So you have some options for this. If you are able to do at least 5-7 sets unbroken (1 unbroken set being 2 strict + 3 kipping THEN drop down). Go for that. If you are unable to try doing 2 single strict pull ups and THEN 3 kipping pull ups or something like that.

If you need to go down to 1 strict + 3 kipping to get 5-7 rounds total. That is fine.

You can also do the strict part as a jump and slow lower or banded. You can also do the whole thing banded, or the whole thing jumping.

Find something that is difficult for you though and that you won't bang out more than 10-11 rounds or so.

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

For the kipping pull ups, maintain the same rigid body position as the strict pull up but this time, use the kip swing to gain momentum in getting your chin over the bar!

4 Rounds

30 Seconds Hollow Plank
30 Seconds Rest
30 Seconds Weighted Hollow Hold
30 Seconds Rest

This part is 7 min 30 sec (not including the last 30 sec rest).

For the hollow plank you will start in the top of a push up position and spread the shoulders and contract the abs even more to find a hollow position. Make sure to keep the butt down. Try to hold for 30 but you can break up the 30 seconds into 15-15 seconds if you need to.

For the weighted hollow hold you will hold a LIGHT weight in your hands. Lie on your back and bring your hands all of the way above your head. Legs are straight. Contract the abs to press the lower back into the ground. Use the hip flexors and lower abs to raise the feet off of the floor keeping the legs as straight as possible. Raise the hands, arms, and shoulders off of the floor as well keeping the biceps by the ears.

You may break this into 15-15 or even 10-10-10. You may also want to do this weightless if you are having to break.

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

Part 1:

Every 3 Min for 15 Min

12 Wide Floor Presses
15 Tempo Push Ups (Tempo=21X1)

**Tempo is 2 seconds down, 1 second hover, fast push up, 1 second hold at the top

Score: Weight used for Floor Press

Goal: Difficult but unbroken sets of 12

**Put in comments if you had to modify or lower the number of push ups per round.

So the way this one works is you'll perform the 12 wide floor presses and 15 tempo push ups when the clock starts then rest any remaining time until the next 3-minute window starts. Then repeat until 15 minutes are up!

The floor presses and ideally the push ups should be unbroken. Modify the push ups as needed because the tempo changes things a lot!

For the floor press - it is basically a bench press from the floor. Don't slam your elbows down. You will pause for like 1/4 second at the bottom each time!! But, for the wide grip, take your elbows out a little wider, 60-90°. Keep your palms facing in the direction of your feet for the entire press.

For the tempo push ups you will lower for 2 full seconds, hold at a hover just above the floor for one second then press up explosively. Take a one second pause at the top, then repeat.

Drop to your knees or do these elevated if you need to!

Part 2:

4 Rounds of:

20 second Overhead Plate Hold
rest 10 seconds
20 second 90° Plate Hold
rest 10 seconds

Men use 45-55# Plate
Women use 25-35# Plate

Just enter what weight you used and note if you were able to complete all holds for the whole 20 seconds!

Grab a plate and hold it overhead for the first 20 seconds. Squeeze your butt and your abs. Arms should be straight with biceps by ears.

For the second 20-second interval, hold the plate with your arms at a 90° angle. Keep your upper arms and elbows pinned to your sides and forearms parallel to the floor. Try to relax your shoulders down away from your ears.

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
GENERAL BARBELL WARM UP

WORKOUT

Part 1:

Every Other Min for 12 Min
(6 Sets Total)

3 Squat Cleans
2 Thrusters
1 Jerk

Rest 3 Min Before Part 2

Score: Heaviest Weight Used

Goal: Do the whole complex unbroken - heavy but with good movement!

COACHES NOTES
All sets should be heavy so be sure to warm up before starting the clock! Build up each set if your technique allows for it.

Perform all 6 reps without putting the bar down. Stand up out of the squat clean and then go into the thrusters. Lower to your shoulders after the 2nd thruster THEN hit the jerk!

SQUAT CLEAN
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.

THRUSTER
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.

JERK
Push Jerks start with bar on the shoulders in front of you, elbows high. Your feet are under your hips and your heels are down.

Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the bar.

As the bar travels up, push your body down to receive it with arms locked out overhead in a partial squat. Stand up all the way.

You could also go with a split jerk on this one.

Part 2:

Every Other Min for 12 Min:
(6 Sets Total)

1 Squat Clean
2 Thrusters
3 Jerks

Score: Heaviest Weight Used

Goal: Doing the whole complex without having to break

You may need to lower the weight for this part - or you may be able to use the same weight from Part 1. All depends on your overhead and pressing strength.

Street Parking Endurance is posted once a week, on Sunday! Add these in wherever makes sense for your schedule. These workouts are great for those looking to build a bigger engine through adding in work on the rower, bike or running!

It is important with ALL of these workouts to keep in mind not to mess up the intended paces to get a better score!! That is not what we are training with these!!

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

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

2 Rounds

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

Rest 3 Min

Idea here is to learn how to SPRINT under fatigue and then recover from the hard effort while still running.

Crush it.

Score is total time including rest!

COACHES NOTES
Moderate here means sustainable and not really too uncomfortable. Faster than a jog for sure, but comfortable.

During the 400, think of if you were in a race and needed to pass someone!

Run - No Measured Distance:

2 Rounds

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

Rest 3 Min

Idea here is to learn how to SPRINT under fatigue and then recover from the hard effort while still running.

Crush it.

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

COACHES NOTES
Moderate here means sustainable and not really too uncomfortable. Faster than a jog for sure, but comfortable.

During the 90-second sprint, think of if you were in a race and needed to pass someone!

ROW VERSION

Row Version:

2 Rounds

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

Rest 3 Min

Idea here is to learn how to SPRINT under fatigue and then recover from the hard effort while still running.

Crush it.

Score is total time including rest!

COACHES NOTES
Moderate here means sustainable and not really too uncomfortable. Faster than a jog for sure, but comfortable.

During the 500, think of if you were in a race and needed to pass someone!

BIKE VERSION

Bike Version:

2 Rounds

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

Rest 3 Min

Idea here is to learn how to SPRINT under fatigue and then recover from the hard effort while still running.

Crush it.

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

COACHES NOTES
Moderate here means sustainable and not really too uncomfortable. Faster than a jog for sure, but comfortable.

During the 90-second sprint, think of if you were in a race and needed to pass someone!