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

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

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

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WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

Pause Back Squat

4 x 5

One Set Every 5 Minutes for 20 Minutes

COACHES NOTES
For these squats you will hold the bottom position for 3 seconds on each rep.

Choose a weight that is challenging for you and go up or down between sets based on how it feels! Your score is your heaviest set.

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

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

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

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

For Time

400 Meter Farmer Carry

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

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

RX +: 800 Meters

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

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

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

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

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WARM UP
GYMNASTICS PULL WARM UP
GYMNASTICS PRESS WARM UP
BOX JUMP WARM UP

WORKOUT

EMOM 12 Min
(Every Minute on the Min for 12 Min / Alternating)

Min 1: Max Bar/Ring Muscle Ups
Min 2: 8 Seated Box Jumps

**Muscle Ups may be bar or ring. If you think you will hold big numbers you may scale up to strict. If you are still working on your muscle ups these may also be banded, jump, or foot assisted transitions.

Seated Box Jumps should be 20-30" depending on your ability/height and also should start in a completely seated position below parallel.

Score: Muscle Up Number

**Put what type of muscle up you did and box height in comments.

COACHES NOTES
For this workout - choose a type of muscle up that will allow you to get 3-4 on those minutes. If it ends up being 2-3 on a few minutes- that's ok too.

If you are going to get more than like 6-7 - try strict or at least start that way.

Remember on the muscle up reps to get that good lean back - hips to rings. Do NOT think about separating your hands to make room for your body. That happens as you come forward at the top - not during the pull. Pull all of the way up - and then think of doing a massive sit up as you pull through. Keep those rings tight as you come out of the dip!

If doing bar - think hips to bar, then big sit up! Try taking your hands a BIT wider than a regular pull up to give yourself more room to come over the top of the bar. Hands have to move around the bar and change position as you come up and over.

If doing a modified (banded, jumpng etc) muscle up make sure you make it challenging and still work on good technique. No JUMPING from the bottom to the top of the dip! Work all of the positions along the way.

Seated box jumps should start in a completely stopped seated position below parallel. Drive through the heels, throw the arms, and them lift the knees fast! Land with your WHOLE foot on the box or step. Step down and re-set. Sit and come to a complete stop!

7 Min AMRAP
(As Many Reps as Possible in 7 Min)

Plyo Box Pike Handstand Walk Arounds

Each full trip around the box = 1 Rep

Customization Idea - 7 Min Shoulder Tap Practice (Pike on Box)

You will place your feet on your plyo box and then get into a pike position with your hips over your head and hands. Walk your hands around the box in a full circle. Taking small steps. Press the ground away and keep the core tight. Keep looking back at the box, and keep the arms mostly locked out.

Do one full circle in one direction - that is 1 rep. Next circle go the other direction.

Spread the fingers wide and distribute the weight across your whole hand. You don't have to do the WHOLE circle unbroken as you start to fatigue. You just need to complete the whole circle before going the other way. Break as needed.

Quality over quantity.

If you aren't ready to move with this or you don't have a box to go around. Just practice shoulder taps! Every 20 taps = 1 rep!

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

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

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

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WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

32 Min EMOM
(Every Minute on the Minute for 32 Minutes)

Min 1 - 12 Around the Worlds
Min 2 - Rest
Min 3 - 12 Pull Over
Min 4 - Rest
Min 5 - 15 High Close Grip Front Raise
Min 6 - Rest
Min 7 - 15 Pec Fly
Min 8 - Rest

Score: Not super important here. Log the load used for the Pec Flys but focus on performing ALL the movements well.

Goal: To get a sweet pump!

COACHES NOTES
Movements should take close to the entire minute. So each rep of the Round the Worlds for example, should be 4-5 seconds long. Move slow and try not to use momentum or ever feel like you are not under tension.

For the Around the Worlds, start with light dumbbells at your waist, palms facing out. Raise the dumbbells laterally, then keep going until they barely touch overhead. Lower back down the same way you came up.

For the Pull Overs, lay back on the bench with the crown of your head just over the edge. Holding your dumbbells above your chest with a micro-bend at the elbow, bring your arms back over your head. The DBs should get as close to the floor as possible without overarching your back. Try to pin your front ribcage down to your hips and pull your spine down into the bench throughout the entire movement. Raise the DBs back up into the air over your chest to complete the rep.

For these Front Raises, hold the dumbbells together, still with palms facing down. This time when you raise the DBs out in front of you, keep raising them until they are all the way overhead. Keep a tiny bend at the elbow throughout.

For the Pec Flys, lay back on the bench with arms extended straight up into the air with a microbend at the elbow. Keep your ribs drawn down toward your hips to avoid overarching your back as you lower the DBs out to the sides. They should be at the height of, and in line with the shoulders. Squeeze your inner pecs together to raise your arms back up into the air.

Hey Team! This week's Oly Workout is Session 5 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
GENERAL BARBELL WARM UP

WORKOUT

Every Min on the Min for 15 Min

1 Squat Clean
1 Cluster

COACHES NOTES
Pick one weight to stick with each minute or add weight each time! Whatever feels good and allows you to move with proper form.

BARBELL 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.

CLUSTER (SQUAT CLEAN THRUSTER)
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. Feet are now about shoulder width apart.

Stand fast out of the squat driving through the heels and pop the weight off of the shoulder. Move your face out of the way as you press the bar up, drive the head through as you press out. Finish with the bar completely overhead.

Optional Lifting

4x3 Clean Pull

COACHES NOTES
Use the heaviest weight you hit in the session for those reps.

CLEAN PULL
This movement is just the first half of the clean - lifting the bar off the ground and driving hard and fast through the legs and hips to accelerate it upward. 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.

4x3 Back Squat

COACHES NOTES
Choose a weight that will challenge you but you have no fear of failing with.

BACK SQUAT
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.

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RUN VERSION

Run Version:

WARM UP
RUNNING WARM UP

WORKOUT

10 Rounds (25 Minutes Total)

60 Seconds "Easy"
60 Seconds "ON"
30 Seconds REST

Score: Total distance from ON portion only. Do not count any distance done during the easy portion!

If that is too hard to calculate - don't even worry. Just put total distance and note you didn't separate it in the comments.

COACHES NOTES
If you don't have a way to measure total distance - don't even worry about it! Just get after it!

The EASY pace should be something you could sustain for a long time, but not TOO easy. Definitely not a walk and more than a jog.

The ON pace should be pretty all out. The 30 seconds may not recover you completely, but that combined with the 60 seconds easy should get you ready to go again!

ROW VERSION

Row Version:

10 Rounds (25 Minutes Total)

60 Seconds "Easy"
60 Seconds "ON"
30 Seconds REST

Score: Total distance from ON portion only. Do not count any distance done during the easy portion!

COACHES NOTES
The EASY pace should be something you could sustain for a long time, but not TOO easy.

The ON pace should be pretty all out. The 30 seconds may not recover you completely, but that combined with the 60 seconds easy should get you ready to go again!

BIKE VERSION

Bike Version:

10 Rounds (25 Minutes Total)

60 Seconds "Easy"
60 Seconds "ON"
30 Seconds REST

Score: Total Calories from ON portion only. Do not count any calories done during the easy portion!

COACHES NOTES
The EASY pace should be something you could sustain for a long time, but not TOO easy.

The ON pace should be pretty all out. The 30 seconds may not recover you completely, but that combined with the 60 seconds easy should get you ready to go again!

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

EMOM x 30 Min
(Every Minute on the Minute for 30 Minutes)

0:00-10:00 (Switch legs each minute)
40-sec Single Leg RDL + Side Lunge

10:00-20:00 (Complete BOTH each minute)
10 Jumping Air Squats
10 Pass-Under Crunches

20:00-30:00 (Switch holds each minute)
30-sec Bear Crawl Hold
30-sec Superman Hold


Suggested Loading:

Men: 35-50# KB/DB
Women: 20-35# KB/DB

Score: Weight Used for Single-Leg RDL + Side Lunge

COACHES NOTES

Okay, guys. For the first 10 minutes of this workout, you'll spend 40 seconds of each minute performing as many single leg RDL + side lunges as you can on one leg. The next minute, you'll switch to the other leg. After 10 minutes, you'll spend the next 10 minutes completing 10 jumping squats and 10 pass-under crunches in the same minute. For the last 10 minutes, you will hold a bear crawl for 30 seconds, then rest, then the next minute you'll hold the superman position for 30 seconds and continue alternating back and forth till the clock hits 30 minutes.

The 10-20 min section gets spicy! If you need to drop the reps to 8 or so. You could be getting 25-30 seconds of rest each minute.

SINGLE-LEG RDL + SIDE LUNGE
Start standing with both feet planted and a dumbbell in one hand. Lift the foot that's on the same side as the dumbbell and start to hinge at the hip. Soften the knee of the support leg, keep your chest lifted and back flat. Reach the dumbbell toward the ground as you elevate your back leg. Touch the upper dumbbell head to the ground near your foot then squeeze your butt and drive your heel into the ground to stand. That's the single-leg RDL.

To go into the side lunge, you're going to step out with the leg opposite of the dumbbell (the same leg you completed the RDL with). Make sure you take a wide enough step that your heel can stay down as you send your hips back and down into the lunge. Feel free to let the toes of the opposite foot lift up if your hamstrings are screaming. Drive through your heel to stand and step your feet back together at the top. Then repeat the single-leg RDL on the same leg!

JUMPING AIR SQUAT
These will be performed by standing with the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down and drive the knees out. You may use a target to help you find depth if necessary. Ideally you will go down to where your butt is lower than your knees at the bottom. In this bottom position you need your heels down, knees out, belly tight, chest up! No rounding or plopping down there! Then drive hard and fast through the heels to jump up out of the bottom. Feel free to reset your feet each rep. If you have any pain or tend to collapse - squat to a target that is a bit higher - making sure that you don't shift forward on your toes!!

PASS-UNDER CRUNCHES
Start lying on your back with your legs straight and together, arms at your sides with something super light in one hand - like a band, sock, t-shirt (you get the idea). Lift and bend your legs as you squeeze the abs and lift the upperback off the floor. Continue tucking your knees up to your chest and pass the object you're holding under your feet to the opposite hand then relax back to the ground. Be quick about the transition so you don't have to squeeze your abs for long!

BEAR CRAWL HOLD
Start on your hands and knees. Your wrists should be stack diretly beneath your shoulders and your knees diretly beneath your hips. Curl your toes under and press into them and your hands to hover your knees just off the floor. Pull your lower belly in toward your spine and spread your shoulder blades apart. Hold here for the 30 seconds.

SUPERMAN HOLD
Start lying on your belly with your arms overhead and your legs straight and together. Reach through your fingertips like you're trying to touch your biceps to your ears. Point your toes like you're trying to touch them to the wall behind you. Squeeze your butt, lower back and hamstrings to lift your legs and chest from the floor. Don't let your knees bend!! Hold here for the 30 seconds.

MAMA MODIFICATIONS

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

Superman

If you're pregnant, newly postpartum, or uncomfortable laying on your belly for any reason, try modifying to Functional Progression 3 or 4 or a variation of bird dog extensions or a bear pose hold/crawl.

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!

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

12 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)

1 Sandbag Push Up
1 Sandbag Ground to Overhead
2 Sandbag Push Ups
2 Sandbag Ground to Overhead
3 Sandbag Push Ups
3 Sandbag Ground to Overhead
....
Keep adding one rep of each movement until you hit the 12 minute mark.

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

Score: Reps of last completed round + any additional reps into the next round.

Example: You get through the round of 10 push ups and 10 ground to overheads, plus you complete 11 push ups and 6 ground to overhead into the next round. Your score is 10 + 17

Goal: 11-15 Rounds

COACHES NOTES
This is a bit shorter of a workout when it comes to the Sandbag accessory, but don't let that fool you into thinking it is any less grueling! Don't worry too much about the goal for this workout, especially if you are working with a heavier bag. Just try to start at a pace that you can maintain, which means don't sprint at the beginning. Imagine the pace you would have in the round of 8 or 9 and try to start at that speed.

SANDBAG PUSH UP
Same mechanics apply here as the regular push up. The only difference is that your hands will be planted on the sandbag. 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 bag. Stay engaged. Press back up to the the top until arms are totally straight. Lower your knees to the floor if necessary in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATION
Knee Push Up

SANDBAG 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!

CUSTOMIZATIONS
Reduce the reps if working with a heavier bag.
Sandbag Sumo Deadlift High Pulls

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
PULL UP WARM UP

WORKOUT

The way this workout will work is the following:

On a running clock:

Min 0:00 - 5 Deadlifts
Min 2:00 - 5 Deadlifts
Min 4:00 - 5 Deadlifts
Min 6:00 - 5 Deadlifts
Min 10:00 - Max Reps Deadlifts
Min 14:00 - 5 Weighted Pull Ups
Min 16:00 - 5 Weighted Pull Ups
Min 18:00 - 5 Weighted Pull Ups
Min 20:00 - 5 Weighted Pull Ups
Min 24:00 - Max Reps Strict Pull Ups (one set)
Min 27:00 - 3 Min AMRAP

4 x 5

Deadlift

COACHES NOTES
Set 1 at 0:00, Set 2 at 2:00, Set 3 at 4:00, Set 4 at 6:00.

For the Deadlifts, add load between sets.

You will have 4 Min rest before the set of Max Reps.

The idea is to start fairly heavy and end heavier. But save some room for the final, max reps set. Take small jumps.

Remember, just because you can stand up with the weight, doesn't make it technically proficient. So, make sure you maintain good form on every rep of every set, rather than just trying to go as heavy as possible!

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

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

1 Set of Max Reps

COACHES NOTES
This set will happen at 10:00 on the clock.

You may be able to increase the load slightly or you may need to drop the weight from the final set last time to a weight that you can get at least 5 but no more than 15 reps.

4 x 5 Weighted Pull Ups

COACHES NOTES
If you are unable to do weighted pull ups - you may do all sets as strict pull ups or even banded pull ups.

If possible you will add weight - even if it's just a bit each time.

Set 1 at 14:00, Set 2 at 16:00, Set 3 at 18:00, Set 4 at 20:00.

Max set unweighted strict will happen at 24:00.

Max Set Strict Pull Ups

COACHES NOTES
This set will happen at 24:00. This is the max reps set of Strict Pull-ups, make sure you can get at least 5 but probably not more than 10 reps.

3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

5 Good Mornings
5 Upright Rows

GO LIGHT! Like an empty barbell or a bumper plate.

Smooth movement!

COACHES NOTES
The idea here is not to do as many reps as possible, but to move continuously and consistently for 3 minutes. KEEP YOUR BELLY TIGHT! Use an empty bar or even lighter dumbbells for the upright rows.

GOOD MORNING
You will have the bar or plate on your back. For ease of transition for this little complex, you may place your feet in the squat stance (shoulder width apart). You will hinge at the hip and reach the butt back as the chest comes forward. Allow a SLIGHT bend in the knee. Goal is to get to 90 degrees if flexibility in the hamstrings allows for it (do not go that far if your back starts to round). Squeeze the cheeks to stand up.

UPRIGHT ROW
You will grip the bar with a narrow grip and deadlift it to the waist.

With no assistance from the legs shrug the shoulders and pull the elbows high and outside keeping the shoulders pulled back.

Bring bar to just below the collar bone - and then straighten back to the waist.

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

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

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WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

**Please make sure you have the strength to lower yourself under control and a mat under your head if you are doing any sort of handstand push ups.

7 Min EMOM
(Every Minute on the Minute for 7 Min)

2-5 Slow Lower / Pause / Kipping HSPU

Scale to just a slow lower HS with a short hold if you are still unable to do kipping handstand push ups.

You may also scale down to a slow lower pike on box HSPU with a slow lower and pause - then a press out.

You may scale UP to a deficit if you are a ninja.

Score is total reps you do but don't worry about score. Just a way for you to track it.

COACHES NOTES
For these you will start in a handstand against the wall. You will lower yourself slowly, taking 3 seconds to get down. Pause for 2 seconds at the bottom then lower the knees all of the way to the elbows, allow the torso to round a bit and the tailbone to come off of the wall.

From here kick your feet straight up (not at the wall because then you will stunt your movement by hitting the wall too soon).

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. Keep the belly tight at the top.

7 Min AMRAP (or 80 reps - whichever comes first)

Toes to Bar
or
Hanging Knee Raise (with kip swing)

*Every time you break - 100 Meter Run


Score: Total Reps in 7 min OR Time to get to 80 Toes to Bar Reps

Goal: 65 Reps +

COACHES NOTES
So for this you will start a clock and do a big set of either toes to bar or hanging knee raises.

When you need a break and come off the bar you will run 100 meters (roughly 30 seconds).

When you are ready - hop back up for another big set.

You can either game this and just decide you will do a certain number each time you jump up or just do as many as you can each time.

If you get to 80 reps before 7 min. You are done!

Otherwise you will do as many reps as you can in 7 min.

If you are doing the hanging knee raise - practice adding that small kip swing into it rather than just a dead hang knee raise.

Toes to bar should also be with a kip.

If you really want to practice strict toes to bar - that is of course allowed, but not what we had in mind necessarily when we programmed it!

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

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

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

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WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

Part 1:

3 Sets

20 Alternating Dumbbell Bent Over Rows
20 Alternating Dumbbell Hammer Curls

Rest 1 Min after the Curls

Score: Weight Used for Curls

COACHES NOTES
It's OK if you use different weights for the curls and bent over rows. If you have limited dumbbell access, you can always do a heavier single DB bent over row / hammer curl (2 hands - 1 DB).

ALTERNATING BENT OVER ROW
Hold a DB in each hand and hinge forward at the hips until your torso is 10-15° above horizontal. Make sure your shoulders are drawn away from ears, lats and belly are super fired up and back is flat with knees slightly bent.

Both arms start extended toward the floor. Draw your right elbow up toward the ceiling, keeping it close to the body. Bring the DB to the front side of your ribcage. As you lower the DB back down, pull the left elbow up. Each time a DB touches your ribs is one rep so you’ll do 10 on each side.

Keep the angle of your back the same the whole time.

If you lower back is lighting up with these, switch to a bench or box supported single arm bent over row.

ALTERNATING HAMMER CURLS
Stand tall with a DB in each hand. Orient your hands so that your thumbs are facing straight ahead of you and your pinkies are facing behind you. Keep your chest proud and your shoulder blades pulled down and back. Without moving your elbow, raise one dumbbell to touch at the same shoulder then lower back down under control. Alternate arms each rep.

Part 2:

3 Sets

16 Double Dumbbell Pause at Top Bent Over Rows
16 Double Dumbbell Bicep Curls

Rest 1 min after the Curls

Score: Weight Used for Rows

COACHES NOTES
Choose a weight for the bent over rows and curls that you can get the 16 reps done in 2-3 sets. You can definitely sub the barbell for these movements.

Quick tip for the dumbbell bent over rows - try turning your palms forward a bit to make the pause more manageable.

DOUBLE DUMBBELL BENT OVER ROW (PAUSE AT TOP)
You will deadlift the dumbbells 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. Hold here for a solid 2-count. 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!

DOUBLE DUMBBELL BICEP CURLS
Hold a dumbbell in each hand with your palms facing out in front of you. Keep you upper arms/elbows tight to your body and just bend the elbow to curl the DBs up to your shoulder. Lower back down the same way with control.

Part 3:

3 Sets

12 Supinated Grip Dumbbell Bent Over Rows
12 Reverse Grip Dumbbell Curls

Rest 1 min after the Curls

Score: Weight for Rows

COACHES NOTES
You'll likely need to go lighter on the curls than the rows so it's OK if you use different weights for these movements.

Supinated grip means your palms will face forward and reverse grip means your palms will face down.

SUPINATED GRIP BENT OVER ROW
You will deadlift the dumbbells to just below the knee and rotate them so that your palms are facing forward. 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. 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!

REVERSE GRIP CURLS
Hold a dumbbell in each hand with your palms facing behind you. Keep you upper arms/elbows tight to your body and just bend the elbow to curl the DBs up to your shoulder. Lower back down the same way with control.

Hey Team! This week's Oly Workout is Session 4 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
SNATCH WARM UP

WORKOUT

Every 90 Sec for 8 Rounds (12 Min)

1 Power Snatch
2 Overhead Squats

After 12 Min - Rest 3 Min

Then

Every Min on the Min for 5 Min

1 Full Snatch

COACHES NOTES
Pick one weight to stick with each round or add weight each time! Whatever feels good and allows you to move with proper form.

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.

OVERHEAD SQUAT
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.

Optional Lifting

4 x 3 Snatch Pull

COACHES NOTES
If you have the time and desire to knock out these Snatch Pulls, do them at the heaviest weight you were able to achieve in the EMOM with proper form.

Focus on your back angle staying the same as the bar lifts from the floor and approaches your knees. Keep pressing the bar back in toward your hips as you lean back. Drive hard and fast through the legs and hips as the bar brushes the upper thigh and let the upward elevation of the bar shrug your shoulders up and behind your ears. Then relax, lower the bar to the ground and reset for the next rep.

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

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

2 Rounds

2 Min Hard (0:00-2:00)
4 Min Easy (2:00-6:00)
2 Min Hard (6:00-8:00)

Rest 1 Min (8:00-9:00)

90 Seconds Hard (9:00-10:30)
3 Min Easy (10:30-13:30)
90 Seconds Hard (13:30-15:00)

Rest 1 Min (15:00-16:00)

1 Min Hard (16:00-17:00)
2 Min Easy (17:00-19:00)
1 Min Hard (19:00-20:00)

Rest 1 Min (20:00-21:00)

30 Sec Hard (21:00-21:30)
1 Min Easy (21:30-22:30)
30 Sec Hard (22:30-23:00)

Rest 1 Min (23:00-24:00 - then repeat 1x more so 48 min total)

COACHES NOTES
Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.

Easy is a recovery pace, but keep moving.

ABSOLUTELY NO STOPPING from the hard to the easy back to the hard. You have to keep moving...even it is almost a walk pace.

Score is total distance, but as always do NOT mess up the pacing to try to get a better score.

This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.

ROW VERSION

Row Version:

2 Rounds

2 Min Hard (0:00-2:00)
4 Min Easy (2:00-6:00)
2 Min Hard (6:00-8:00)

Rest 1 Min (8:00-9:00)

90 Seconds Hard (9:00-10:30)
3 Min Easy (10:30-13:30)
90 Seconds Hard (13:30-15:00)

Rest 1 Min (15:00-16:00)

1 Min Hard (16:00-17:00)
2 Min Easy (17:00-19:00)
1 Min Hard (19:00-20:00)

Rest 1 Min (20:00-21:00)

30 Sec Hard (21:00-21:30)
1 Min Easy (21:30-22:30)
30 Sec Hard (22:30-23:00)

Rest 1 Min (23:00-24:00 - then repeat 1x more so 48 min total)

COACHES NOTES
Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.

Easy is a recovery pace, but keep moving.

ABSOLUTELY NO STOPPING from the hard to the easy back to the hard. You have to keep moving.

You could also have a goal PACE for the HARD intervals. For girls 2:05 or less (faster if you are good on the rower). Guys 1:45 or less for the HARD intervals.

Score is total distance, but as always do NOT mess up the pacing to try to get a better score.

This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.

BIKE VERSION

Bike Version:

2 Rounds

2 Min Hard (0:00-2:00)
4 Min Easy (2:00-6:00)
2 Min Hard (6:00-8:00)

Rest 1 Min (8:00-9:00)

90 Seconds Hard (9:00-10:30)
3 Min Easy (10:30-13:30)
90 Seconds Hard (13:30-15:00)

Rest 1 Min (15:00-16:00)

1 Min Hard (16:00-17:00)
2 Min Easy (17:00-19:00)
1 Min Hard (19:00-20:00)

Rest 1 Min (20:00-21:00)

30 Sec Hard (21:00-21:30)
1 Min Easy (21:30-22:30)
30 Sec Hard (22:30-23:00)

Rest 1 Min (23:00-24:00 - then repeat 1x more so 48 min total)

COACHES NOTES
Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.

Easy is a recovery pace, but keep moving.

ABSOLUTELY NO STOPPING from the hard to the easy back to the hard. You have to keep moving.

Score is total calories, but as always do NOT mess up the pacing to try to get a better score.

You can also set a goal PACE like WATTS for the work times and try to hold it every time it is HARD. Guys between 350-400+ Girls over 300 would be a TOUGH goal.

This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.

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

EMOM x 24 minutes
(Every Minute on the Minute for 24 Min)

Min 1: 8-10 Goblet Lunge Doubles, Right
Min 2: 30-sec Side Elbow Plank Rotations, Right
Min 3: 8-10 Goblet Lunge Doubles, Left
Min 4: 30-sec Side Elbow Plank Rotations, Left

- REST 2 MINUTES BEFORE PART 2 -

Suggested Loading:

Men: 35-50# KB/DB
Women: 20-35# KB/DB

Score: Weight Used

Goal: Pick a weight that allows you to get the lunges done in 40 seconds or less the entire time!

COACHES NOTES
The Lunge Doubles are a relatively new movement to the Butts & Guts program so be sure to watch the demo and/or read the written description on how to do those properly!

GOBLET LUNGE DOUBLES
You will hold a single KB or DB at the chest/shoulders. To complete one rep, you'll do a forward stepping lunge and then a reverse stepping lunge with the SAME leg. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps. If you are unable to touch your knee to the ground with the weight - ditch it and just go with bodyweight. If you are unable to lunge, you may swap out single-leg, alternating toe touches (like a single leg deadlift with no weight) - or alternating step ups.

SIDE ELBOW PLANK ROTATIONS
Get into the plank position by lying on one side of your body. Support your torso by propping yourself up onto the forearm/elbow of the arm closest to the floor. Stack your shoulders, hips, knees, and ankles directly above one another then press into your grounded foot and elbow to lift your hips. Keep your supported shoulder pressed as far away from your ear as possible the entire time. Bend the arm furthest from the ground to 90 degrees. Squeeze your shoulder blades together while reaching your elbow back slightly, then - without rotating your hips a ton - reach forward and under your torso. Then rotate back to neutral and repeat.

You can also just hold a side elbow plank without the rotations if you're having trouble staying balanced.

PART 2

AMRAP 4 Min
(As Many Rounds and Reps as Possible in 4 Min)

15 KB/DB Sumo Deadlifts
30-sec Up Down Planks

Suggested Loading:

Men: 45-70# KB/DB
Women: 35-50# KB/DB

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 3-5 Rounds

COACHES NOTES
You'll get the added benefit of some shoulder strengthening in this quick finisher! If you go with the two dumbbells on these - the total weight should add up to the suggested weight - not each dumbbell should weigh the suggested weight (same idea if you happen to go with two KBs)!

KB/DB SUMO DEADLIFTS
Make sure your feet are wider than your squat stance and toes slightly turned out. The KB / 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 KB / DB(s) and squeeze the butt at the top of each rep!

UP DOWN PLANKS
You will start in a plank position on the elbows. One hand at a time come up to the hands - then back down to the elbows. Alternate which hand comes up and down first for each 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.

KB/DB Deadlift

If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

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 UPPER BODY WARM UP

WORKOUT

5 Rounds

200m Burden Run
20 Side to Side Push Press
100m Bear Hug Carry
20 Sandbag Slams

Goal: 23-30 minutes

COACHES NOTES
Each round should take 4:30-6:00. That breaks down to 1:30-2:00 for the burden run, :40-1:00 for the push presses, :40-1:00 for the bear hug carry, and 1:30-2:00 for the slams, which are from the shoulder. If you can't run or carry due to space or weather, customize with a march or low step ups.

BURDEN RUN
Clean and jerk the sandbag onto your back rack so it's on your shoulders with your hands holding it on both sides.

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

CUSTOMIZATIONS
Shorten distance to fit time window
Back Rack Low Step Ups (4-8" Step)

SHOULDER TO SHOULDER PUSH PRESS
Start with the sandbag on one shoulder. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the sandbag off of the shoulder and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. Lower the bag down onto the opposite shoulder. Each time you press counts as one rep. So 20 reps is 10 on each side.

CUSTOMIZATIONS
Regular Push Press
Adjust reps to fit movement goal window

SANDBAG BEAR HUG CARRY
Hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight as you walk. Avoid leaning back, stand up tall. Draw your elbows back alongside your ribcage to keep the bag close to your body.

CUSTOMIZATIONS
Shorten distance to fit time window
Bear Hug March/Low Step Ups (4-8" Step)

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

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

Set up and bring the bar to your left shoulder and repeat.

CUSTOMIZATIONS
Adjust reps to fit the time window
Sandbag Power Clean

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
OVERHEAD WARM UP

WORKOUT

Every Other Minute for 10 Min

7 Front Squats

(5 x 7)

Score: Weight Used

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.

FRONT SQUAT
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 Other Min for 10 Min

7 Shoulder Press

(5 x 7)

Score: Weight Used

COACHES NOTES
Use the same load for all five sets, spend at least 5 minutes building up to your working weight which should be moderate but not so heavy that form deteriorates in the final sets.

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

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

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

Muscle Up Negatives
(Not for Time)

20 Reps SLOW Muscle Up Negatives

You may do these unassisted, with a band, with feet on the box, or even with your feet on the ground.

COACHES NOTES
No score for this part because we want you to rest as needed and go SLOW. Use a customization that will allow you to do 20 reps in about 10 min or so.

The way these work is that you will start locked out at the top of a muscle up. We suggest doing these on rings that will allow you to jump to this position so you aren't also doing 20 full muscle ups to get up there - unless you are a muscle up ninja.

You may even do the transition from the bottom of the dip to underneath the rings with the toes down on the ground.

You will lower SLOWLY down to the bottom of the dip and then SLOWLY backwards through the transition. FOCUS ON KEEPING THE ELBOWS IN and RINGS CLOSE!!! Then slowly you will lower until the arms are straight at the bottom.

AMRAP 7 MIN
(As Many Rounds and Reps as Possible in 7 Min)

2 Strict Pull Ups
+
3 Kipping Pull Ups

Rest 15 Seconds.

Must be unbroken sets

Customization Options:
1 Slow Negative + 2 Kipping
2 Slow Supine Ring Rows + 3 Jumping Pull Ups

Extra Challenge: 3 Strict + 5 Kipping

Goal: 10 Rounds +

COACHES NOTES
The goal would be to ONLY rest 15 seconds and be ready to go again. Choose a customization option that will allow for that. Feel free to mix and match options here.

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

KIPPING PULL UP
Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

7 Min Handstand Step Up Practice

Against the wall (unless you are a HS ninja)

You will practice walking side ways over a plate.

See video.

COACHES NOTES
This is all about practicing shiftin your weight. No RX for how many sets or anything you do. Just keep practicing for 7 min or so on the clock. Once you get comfortable with one drill, try a different one.

Start in a handstand with a bumper plate under your head and your hands wide. One hand at a time step up onto the plate then back down. Shifting your weight up and down.

Keep the ribs down. Practice squeezing the cheeks, spreading the fingers and balancing!

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 BARBELL WARM UP

WORKOUT

Bench Press

10 - 8 - 6 - 4 - 2 + Max Reps

Score: Weight used for the set of 2

COACHES NOTES
Score is what you use for the set of 2. Put what weight you used for Max Reps + how many reps you got in comments!

Rest 2 minutes AND add weight between sets except for the last one. After your set of 2, drop the load to something lighter than your first set and immediately begin another set for max reps. Be careful - don't hit failure if you're lifting alone!!

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

Every 2 minutes for 10 minutes:

10 Supinated Grip Bent Over Row
15 Seated Tricep Extensions

Score: Weight Used

COACHES NOTES
Choose a load that you can complete the reps unbroken.

Movements should be slow and controlled. It will probably take about a minute to complete all 25 reps, so you'll have about a minute to rest between sets.

BENT OVER ROW
Grip the bar with your palms facing out. You will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

TRICEP EXTENSION
The dumbbell will start behind the head. Hold it by the upper head. Keep the biceps by the ears, belly tight as you lock the elbows. Control the lower back down.

If you only have lighter dumbbells, you can use two.

Hey Team! This week's Oly Workout is Session 3 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

1 Power Clean
1 Power Clean and Jerk

Then

(Optional): 5 Min to continue doing single power clean and jerks (scored below)

EMOM Score: Heaviest Weight Used

COACHES NOTES
Pick one weight to stick with each round or add weight each time! Whatever feels good and allows you to move with proper form.

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

POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

POWER CLEAN
Just the first half of the above description. Get the bar from the ground to your shoulders but don't jerk it overhead!

Put score here for heaviest single power clean and jerk after the 15 min EMOM.

COACHES NOTES
When the clock hits 15 Min on the EMOM - if you want to keep building for a heavy single clean and jerk - take 5 Min (til the clock hits 20 Min) to do so.

Optional Lifting

4 x 1 Push Press + 2 Jerks

COACHES NOTES
The push press before the jerks should help to prime your lower half to really drive that bar upward. Take that same aggression into your jerks but then immediately press yourself under the bar to receive it overhead. You can do push or split jerks for these!

The points of performance in the beginning of the push press are the same as the push jerk! But instead of shifting the feet out and rebending at the knees, you will keep your feet planted and knees locked out as the bar locks out overhead.

4x3 Front Squats

COACHES NOTES
Spend 5-10 minutes or so warming up your squat and building up to a moderate-heavy load because we've been staying above parallel this whole session.

FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. 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!

Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all 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.

RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

6 Min ON Pace (0:00-6:00)
3 Min Rest Pace (6:00-9:00)
5 Min ON Pace (9:00-14:00)
2.5 Min Rest pace (14:00-16:30)
4 Min ON Pace (16:30-20:30)
2 Min Rest Pace (20:30-22:30)
3 Min ON Pace (22:30-25:30)
1.5 Min Rest Pace (25:30-27:00)
2 Min ON Pace (27:00-29:00)
1 Min Rest Pace (29:00-30:00)

Score is distance.

DO NOT mess up the paces to get a better score!

RX+ - wear a vest if you are into that sort of thing.

COACHES NOTES
Your on pace should be similar to a pace if you were doing a HARD mile.

Your rest pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.

So, you will be moving the entire 30 minutes!

ROW VERSION

Row Version:

6 Min ON Pace (0:00-6:00)
3 Min Rest Pace (6:00-9:00)
5 Min ON Pace (9:00-14:00)
2.5 Min Rest pace (14:00-16:30)
4 Min ON Pace (16:30-20:30)
2 Min Rest Pace (20:30-22:30)
3 Min ON Pace (22:30-25:30)
1.5 Min Rest Pace (25:30-27:00)
2 Min ON Pace (27:00-29:00)
1 Min Rest Pace (29:00-30:00)

Score is distance.

DO NOT mess up the paces to get a better score!

COACHES NOTES
Your ON pace should be similar to a pace if you were doing a HARD 2k row.

Your rest pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.

So, you will be moving the entire 30 minutes!

BIKE VERSION

Bike Version:

6 Min ON Pace (0:00-6:00)
3 Min Rest Pace (6:00-9:00)
5 Min ON Pace (9:00-14:00)
2.5 Min Rest pace (14:00-16:30)
4 Min ON Pace (16:30-20:30)
2 Min Rest Pace (20:30-22:30)
3 Min ON Pace (22:30-25:30)
1.5 Min Rest Pace (25:30-27:00)
2 Min ON Pace (27:00-29:00)
1 Min Rest Pace (29:00-30:00)

Score is total calories.

DO NOT mess up the paces to get a better score!

COACHES NOTES
Your ON pace should be HARD.

Your rest pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.

So, you will be moving the entire 30 minutes!

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

4 Rounds

12 Good Mornings
8 Split Squats Right
8 Split Squats Left
1 Min Rest

Men: Try between 95-135 # for the Good Mornings, 40-50 # DBs for the Split Squats

Women: Try between 65-95 # for the Good Mornings, 25-35# DBs for the Split Squats

Score is weight used for Good Mornings.

COACHES NOTES
You could also do the split squats holding a single dumbbell in the goblet position - or a plate in a bear hug position.

If you don't have a bar you can swap stiff legged deadlifts for the good mornings.

Rest as little as possible between sets.

For the good mornings, the bar will be on your back. Go super light on these if you are fairly new to this movement.

IT IS EXTREMELY IMPORTANT TO KEEP YOUR BELLY TIGHT AND CHEST LIFTED!

Tighten the belly and push the chest up. Bend at the waist by reaching the hips back. Knees may soften, but for the most part stay straight. If you can maintain a good back position - go to 90 degrees. If not, just go as low as your strength and flexibility will allow.

Squeeze your butt to stand up.

For the split squats, back leg will be slightly elevated (on a plate or something sturdy a few inches off the ground). You will hold a dumbbell in each hand and will lower until the knee kisses the ground. Drive through the front heel to stand. Maintain the same stance for 8 reps on your right leg. Then switch your stance for 8 reps on your left leg.

Be careful of rolling forward onto the toe or allowing the knee to cave in. Do all of these reps under control.

Guts:

In 8 Minutes:

Max Plank Hold

Every time you come down - complete 8 Love Taps

COACHES NOTES
So you'll start a clock counting down from 8 minutes (or up, whatever you prefer). Hold a plank for as long as you can. If you break, do 8 love taps and then get right back to the plank. Repeat until 8 minutes are up. The goal is to either be holding or tapping the entire 8 min!

Plank should be on the toes and the elbows. Do not allow yourself to sag. If you start to sag - come down and do the love taps! Goal is to either be holding or tapping the entire 8 min!

You will sit on the ground and lift the legs (straight) up and over the object. Do not DROP the heels to the ground once you are over. Lower them under control and just "tap"!

Every "tap" counts as a rep. Fight to keep the legs straight.

MAMA MODIFICATIONS

Split Squats

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

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.