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

3 sets of 8-10 Z Press

then

3 sets of 12-15 Standing Upright Rows

then

3 sets of 10 Left/10 Right Lying one-arm Lat Raise

then

3 sets of 8-12 Front Raises

Rest as needed between sets and movements.

Score: Weight used for Z Press

COACHES NOTES
Do all 3 sets of each movement before moving on to the next one. Go LIGHT on the lying lat raises and front raises. Each movement should be slow and controlled with a 1 second pause at the top.

Z PRESS
You will sit on the floor with legs extended in front of you. Sit up very tall with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders each time.

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

LYING LAT RAISE
Lay on your side on a bench or the floor with your head supported by your bottom arm. Holding a dumbbell out in front of in your top hand, raise your arm until it is perpendicular to the floor. Keep a slight bend in your elbow the whole time and try to keep your hips from shifting during the lift.

DB FRONT RAISE
Both arms move together. Allow a slight bend in the elbow and avoid using any "kipping" or bouncing to move the weight. You will raise your arms up in front of you with wrists facing down until arms are parallel to the ground.

Hey Team! This week's Oly Workout is Session 11 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 Lifting” 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

PART 1

EVERY MINUTE ON THE MINUTE FOR 9 MINUTES

1 Hang Squat Snatch
+
1 Overhead Squat

After 9 min - Rest 2 Min before Part 2

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.

HANG SQUAT SNATCH
You will start with the bar at the waist with a wide grip! You will dip - bending the knees slightly and allowing the chest to come forward, jump straight UP with the bar (not forward). Keep the heels down and arms straight as LONG as possible. Shrug the shoulders and pull the elbows high and outside as you pull yourself DOWN into a full overhead squat. Punch into the bar fast and hard to lock out.

In that catch position your feet will have moved out slightly. Land with the heels down, belly tight, armpits facing forward with the shoulder blades pulled IN. The bar should be over the middle of the body. Your butt should be lower than the knees at the bottom. For this lift especially watch for the knees caving in. Stand fully to complete the rep.

OVERHEAD SQUAT
You may get the bar over your head however you need. Push press, Push Jerk, or Split jerk from the back with a wide grip.

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.

PART 2

EVERY MINUTE ON THE MINUTE FOR 9 MINUTES

1 Squat Snatch

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.

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

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

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

Stand fully to complete the movement.

Optional Lifting

4x3 Snatch Pull

COACHES NOTES
Choose a weight and stick with it for all 4 sets. Make sure it's light enough to allow for proper positions and an aggressive upward drive at the finish!

SNATCH PULL
This movement is just the first half of the snatch - 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 in the same wide grip-width that you use for snatches. 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 Sotts Press

COACHES NOTES
It's very likely that you'll need to use an empty bar for these reps or possibly even just a broomstick or PVC pipe!

You'll be warm from the EMOMs but make sure you've stretched your shoulders and moved them from a full range of motion before heading into these presses.

SOTTS PRESS
You will place the bar on your back and go down to the bottom of your squat.

From there - with your hands in your snatch or overhead squat grip - you will press the bar straight up into a locked out position right over the center of the body.

Focus on keeping the heels down, the belly tight and driving the armpits forward.

Hold the position for just a second before lowering back down for next rep.

Start with empty bar and only add weight if you feel good. Some of you may have to even start lighter - like with your broomstick - and that's ok.

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.

This one is all about pre-fatigue and then some sprints! By the time you get to the sprints you will be a bit tired, but not too tired! Get after it!

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

Every 5 min for 3 Rounds: (0-5, 5-10, 10-15)
Run 600 Meters

Every 4 Min for 3 Rounds: (15-19, 19-23, 23-27)
Run 400 Meters

Every 3 Min for 3 Rounds: (27-30, 30-33, 33-36)
Run 300 Meters

Every 2 Min for 3 Rounds: (36-38, 38-40, 40-42)
Run 200 Meters

Rest 2 Min (42-44)

Sprint 200 Meters

Rest 3 Min

Sprint 300 Meters

Rest 4 Min

Sprint 400 Meters

Score: Put your time for your final 400 Meter Run.

COACHES NOTES
The first runs should all be hard, but consistent numbers with the pace increasing slightly as the distance decreases

Last 3 sprints should be all out!

Run Version: (No distance)

3 Rounds (0-5, 5-10, 10-15)
Run 3 Min
Rest 2 Min

3 Rounds (15-19, 19-23, 23-27)
Run 2 Min
Rest 2 Min

3 Rounds (27-30, 30-33, 33-36)
Run 90 Seconds
Rest 90 Seconds

3 Rounds (36-38, 38-40, 40-42)
Run 1 Min
Rest 1 Min

Rest 2 Min (42-44)

Sprint 45 Seconds (44:00-44:45)

Rest 3 Min (44:45-47:45)

Sprint 1 Min (47:45-48:45)

Rest 4 Min (48:45-52:45)

Sprint 90 Seconds (52:45-54:15)

Score: Put total distance if you've got it.

The first runs should all be hard, but consistent numbers. Increase the pace as the time decreases.

Last 3 sprints should be all out!

ROW VERSION

Row Version:

Every 5 min for 3 Rounds: (0-5, 5-10, 10-15)
Row 750 Meters

Every 4 Min for 3 Rounds: (15-19, 19-23, 23-27)
Row 500 Meters

Every 3 Min for 3 Rounds: (27-30, 30-33, 33-36)
Row 375 Meters

Every 2 Min for 3 Rounds: (36-38, 38-40, 40-42)
Row 250 Meters

Rest 2 Min (42-44)

Row Sprint 250 Meters

Rest 3 Min

Row Sprint 375 Meters

Rest 4 Min

Row Sprint 500 Meters

Score: Put time for final 500 Meter Sprint

COACHES NOTES
The rows should be a hard, but consistent pace in each section. Increase pace slightly as distance decreases.

Final 3 rows should be SPRINTS!

BIKE VERSION

Bike Version:

Every 5 min for 3 Rounds: (0-5, 5-10, 10-15)
45 Cal Men / 33 Cal Women

Every 4 Min for 3 Rounds: (15-19, 19-23, 23-27)
30 Cal Men, 22 Cal Women

Every 3 Min for 3 Rounds: (27-30, 30-33, 33-36)
23 Cal Men / 15 Cal Women

Every 2 Min for 3 Rounds: (36-38, 38-40, 40-42)
15 Cal Men / 11 Cal Women

Rest 2 Min (42-44)

Sprint 15 Cal Men / 11 Cal Women

Rest 3 Min

Sprint 23 Cal Men / 15 Cal Women

Rest 4 Min

Sprint 30 Cal Men / 22 Cal Women

Score: Time for Final 30/22 Cal Sprint!

COACHES NOTES
Each effort should be a hard, but consistent pace in each section. Increase pace slightly as distance decreases.

Final 3 should be SPRINTS!

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

Every 2 Minutes x 24 Minutes (6 Rounds of both A & B)

A (Min 0-2):
12 Single DB Back Rack Good Mornings
12 Single DB Back Rack Step Ups w/ Slow Lower

B (Min 2-4):
9 - 1/4 Get Ups w/ 2-sec Pause at Top, R
9 - 1/4 Get Ups w/ 2-sec Pause at Top, L

Score: Weight Used for Good Mornings/Step Ups

COACHES NOTES
So the way this one works is you'll complete the good mornings and the step ups within the same 2-minute window. Rest any time that you have remaining after completing the 12 and 12. Then, when the clock hits 2:00, you'll do the 1/4 get ups. Rest any time you have left until 4:00. Then alternate back and forth in that same pattern until 24:00.

There should be plenty of time to get this work done so we want you guys to really take your time to move well and with control.

If for some reason the single DB back rack is unsafe or too uncomfortable, you can swap the good mornings for stiff leg deadlifts and change to a goblet hold for the step ups!

SINGLE DB BACK RACK GOOD MORNING
You will start with the dumbbell resting on your back (one head on either side of your neck) and your feet hip-width apart. 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.

SINGLE DB BACK RACK STEP UP W/ SLOW LOWER
You will start with the dumbbell resting on your back (one head on either side of your neck) and facing your box or step. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Then, on the same leg that you stepped up with, lower yourself back down under slow control. Make sure you choose a weight and a height that you are comfortable stepping up AND down.

1/4 GET UP
The 1/4 get up is just the first couple steps of the Turkish get up. Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor. Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

MAMA MODIFICATIONS

1/4 Get Ups

If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Palloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.

DB Step Ups

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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

Good Mornings

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

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

2 Rounds

25 Back Squat
200m Run
25 Sumo Deadlift High Pull
200m Run
25 Push Press
200m Run
25 Back Squat

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

Goal: 16-22 Minutes

COACHES NOTES
When I wrote this workout, the idea was for all the movements to be unbroken. So, if you are looking for an extra challenge, give that a shot. Otherwise, shoot for 1-2 sets for all movements while still pushing it on the runs. You don't have to do the movements fast but we want big sets and a good amount of time under tension today!

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

200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Sandbag Hop Overs
Sandbag Shuffle
Sandbag Toe Taps

SANDBAG SUMO DEADLIFT HIGH PULL
The bag will start on the ground. You will have feet wide and the hands narrow - inside the legs with heels down, a bend in the knees, straight arms, driving the knees OUT, chest up and over the bag, back flat.

To start the movement you will think LEGS - SHOULDERS - ARMS. So stand hard and fast driving through the heels, keeping the back flat, arms straight and bag close. Then SHRUG the shoulders. Finally pull the bag UP the body with the elbows going high and outside - like you are zipping up your jacket. The elbows should not go higher than the shoulders, and the elbows should stay above the bag at all times.

To return think ARMS - SHOULDERS - HIPS - KNEES. Keep the bar close to the body. Keep the chest up and heels down as you place the bar down!

CUSTOMIZATIONS
15 Sandbag Over the Shoulders

SANDBAG PUSH PRESS
Start with your sandbag on the biceps with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bag pops up off the shoulders, press straight up to lock out.

Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.

CUSTOMIZATIONS
Adjust the reps if working with a heavier bag, to fit the movement time window.

Shoulder to Shoulder Push Press

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

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

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

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WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Every Other Minute for 10 Minutes:

7 Deadlifts

(This is 5 sets total - should not include warm up sets)

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.

Rest 3 Min Before Part 2!

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.

Every Other Minute for 8 Minutes:

8 Bench Press

(4 sets total - should not include warm up sets)

COACHES NOTES
Use the same load for all four 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 - especially if you don't have a spotter!!!

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.

Fun Finisher:

AMRAP 6 MIN
(As many rounds and reps as possible in 6 minutes)

6 Russian Kettlebell Swings
6 Deficit Push Ups

Suggested Weight Men: 50ish lbs DB/KB
Suggested Weight Women: 35ish lbs DB/KB

Score: Total Rounds + Any Additional Reps

COACHES NOTES
There is really nowhere to hide in this one because the reps are so low. Pick a pace, load, and push up version that allows you to move continuously for 6 minutes.

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to eye level! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the push up we are looking for a 3-6" deficit. Keep a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

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

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

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

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

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WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

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

3-5 Pull Ups
1-3 Muscle Ups

**If you are a pull up and muscle up ninja - you may choose to make this into a 7 Min AMRAP:

5 Pull Ups
2 Muscle Ups

Ring/Bar

Scoring: If you do the EMOM Version put how many pull ups you did each min in the "rounds" box and how many muscle ups (or scale) you did in each min in "reps" box.

If you did the AMRAP option - score it as a regular AMRAP and put in comments you did it that way.

Also put in comments how you performed each movement.

SEE OPTIONS BELOW!

COACHES NOTES
LOTS of options for this one. They are listed most difficult to least difficult. All options can be done on bar or rings.

Pick style and rep numbers that challenge you but you can maintain - or at least you think you can.

3-5 Strict Pull Ups into 1-3 Strict Muscle Ups

3-5 Strict Pull Ups into 1-3 Kipping Muscle Ups

3-5 Kipping Pull Ups into 1-3 Kipping Muscle Ups

3-5 Strict Pull Ups into 1-3 Jumping or Banded Muscle Ups

3-5 Banded or Jumping Pull Ups into 1-3 Banded or Jumping Muscle Ups

3-5 Banded or Jumping Pull Ups with 1-3 Muscle Up Transitions with feet on floor or on box.

3-5 Ring Rows with 1-3 Muscle Up Transitions with feet on floor or box.

If you need to come off of the bar and move spots because for one part you are using a band or box and the other you aren't that is fine! Just keep all of the movements within the minute.

Dip Practice

20 Reps for QUALITY (not for time)

3 Second Lower
3 Second Hold at Bottom
Jump or Press Out

Focus on keeping elbows back and if using rings keep them close.

Bottom is shoulder lower than the elbow at the bottom.

No Score.

So for each rep you will start at the top of the dip locked out. You will lower by allowing the shoulder to come forward and the elbows to go back (not OUT). Keep the forearm and bicep as tight to the body as possible.

You will take a 3 second count to lower. Once the shoulder is lower than the elbow in the bottom you will hold for 3 seconds.

If you CAN - press out. If not - no worries. Use your legs to help you press out and back to the top.

5 Min AMRAP
(As Many Reps as Possible in 5 Min)

Shoot Throughs

COACHES NOTES
For the shoot throughs the higher your set up is the less difficult it is.

You can do these on parallettes or between 2 chairs or 2 boxes. We often will even use 2 stacks of plates.

You will start in the top of a push up position with one hand on each box or paralette. Body is straight, arms are straight, belly is tight.

You will pick up the knees high to the chest and swing through the boxes or paralettes on straight arms.

Once through you will rapidly open the hips and kick the legs straight so that in the front your body is in one straight line in front or your arms and hands.

To come back you will tuck the knees again and swing through straight arms to come back to that push up position.

There and back is one 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 it's own!

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

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WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

PART 1

4 Round Superset
(rest 30 seconds to 1 minute between movements)

10-12 Barbell Bent Over Row
10-12 DB Bench Press
10-12 Pull Ups
8-10 Ring Dips - OR - Feet-Elevated Parallette Dips

Rest 3 minutes before PART 2

Score: Weight used for Barbell Row/Bench Press

COACHES NOTES
Should take less than 40 minutes but less than 30 is probably moving too fast. Superset is 4 rounds of the first 4 movements, THEN 3 minute rest before starting Part 2.

Movements should be slow and controlled with a 1 second pause on both ends. You can move faster during the push up/ring row finisher!

For the bent row, keep the elbows tight 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!

For the dumbbell bench press, choose a weight that you can definitely get 10 reps. You may sub barbell bench if you do not have appropriate dumbbells.

We recommend strict pull ups for this one so use a band if you need to but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

Keep your elbows in tight and shoulders slightly in front of your hands for the dips. Choose a variation that you can get the reps for each set, adjust on the fly if you need to.

PART 2

8 Min - Alternating Tabata

Push Ups
Ring Rows

COACHES NOTES
Tabata is max effort, whatever you got left in the tank, use it! This will be:
20 seconds max Push Ups / 10 seconds rest
:20 max Ring Rows / :10 rest
:20 max Push Ups / :10 rest
:20 max Ring Rows / :10 rest
...
Keep going for 8 minutes at which point you've done 8 rounds of each movement.

For the push up we want to see a rigid body position. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Go from the knees or do elevated to avoid going to failure.

Keep your body tight in the ring rows just the same as with your push ups. No sagging or thrusting.

Hey Team! This week's Oly Workout is Session 10 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 Lifting” 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 SEC FOR 10 ROUNDS (15 MIN)

2 Squat Cleans
+
2 Jerks

COACHES NOTES
You can perform either push or split jerks for this session!

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

If you'd like, when the clock hits 15 Min - spend 5 minutes hitting some Squat Clean & Jerk singles (one rep at a time)!

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.

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

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

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

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

SPLIT JERK
Same points of performance apply here except you'll shift your feet into a lunge/split squat stance rather than into your squat stance. Be sure to bring both feet back beneath your hips and stand fully before lowering the barbell from overhead.

Optional Lifting

4 x 3 Pause Front Squat

5 x 2 Push Press

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 (46 Minutes Total)

Run 4 Min MODERATE (0:00-4:00)
2 Min Rest (4:00-6:00)

3 Times with no Rest between: (6:00-13:30)
Run 1:30 SPRINT
Run 1:00 SLOW

Then Rest 90 Seconds (13:30-15:00)

3 Times with no Rest between: (15:00-22:30)
Run 1:00 SPRINT
Run 1:30 SLOW

Then Rest 90 Seconds (22:30-24:00)

3 Times with no Rest (24:00-31:30)
Run 0:45 SPRINT
Run 1:45 SLOW

Then Rest 90 Seconds (31:30-33:00)

3 Times with no Rest between: (33:00-40:30)
Run 0:30 SPRINT
Run 2:00 SLOW

Then Rest 90 Seconds (40:30-42:00)

Run 4 Min MODERATE (42:00-46:00)

Score: Total Distance (if you have a way to measure that)

COACHES NOTES
No specific distances on this one. But here's how to figure out your pace.

Slow - not a walk, but a complete recovery pace.

Moderate - Super sustainable, but not super comfortable.

Sprint - 90% effort for the time given. So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.

When it says 3 times with no rest in between:

For example:
3 Times with no rest between:
Run 1:30 SPRINT
Run 1:00 SLOW

That means you go 1:30 Sprint - Run 1:00 Slow then right into 1:30 Sprint - then 1:00 Slow then 1:30 Sprint - then 1:00 Slow THEN rest 90 seconds.

Have fun!

Customize as necessary - this is a doozy!

ROW VERSION

ROW VERSION (46 Minutes Total)

Row 4 Min MODERATE (0:00-4:00)
2 Min Rest (4:00-6:00)

3 Times with no Rest between: (6:00-13:30)
Row 1:30 SPRINT
Row 1:00 SLOW

Then Rest 90 Seconds (13:30-15:00)

3 Times with no Rest between: (15:00-22:30)
Row 1:00 SPRINT
Row 1:30 SLOW

Then Rest 90 Seconds (22:30-24:00)

3 Times with no Rest (24:00-31:30)
Row 0:45 SPRINT
Row 1:45 SLOW

Then Rest 90 Seconds (31:30-33:00)

3 Times with no Rest between: (33:00-40:30)
Row 0:30 SPRINT
Row 2:00 SLOW

Then Rest 90 Seconds (40:30-42:00)

Row 4 Min MODERATE (42:00-46:00)

Score: Total Distance

COACHES NOTES
No specific distances on this one. But here's how to figure out your pace.

Slow - a complete recovery pace but keep moving steady.

Moderate - Super sustainable, but not super comfortable.

Sprint - 90% effort for the time given. So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.

When it says 3 times with no rest in between:

For example:
3 Times with no rest between:
Row 1:30 SPRINT
Row 1:00 SLOW

That means you go 1:30 Sprint - Row 1:00 Slow then right into 1:30 Sprint - then 1:00 Slow then 1:30 Sprint - then 1:00 Slow THEN rest 90 seconds.

Have fun!

Customize as necessary - this is a doozy!

BIKE VERSION

BIKE VERSION (46 Minutes Total)

Bike 4 Min MODERATE (0:00-4:00)
2 Min Rest (4:00-6:00)

3 Times with no rest between: (6:00-13:30)
Bike 1:30 SPRINT
Bike 1:00 SLOW

Then Rest 90 Seconds (13:30-15:00)

3 Times with no rest between: (15:00-22:30)
Bike 1:00 SPRINT
Bike 1:30 SLOW

Then Rest 90 Seconds (22:30-24:00)

3 Times with no Rest (24:00-31:30)
Bike 0:45 SPRINT
Bike 1:45 SLOW

Then Rest 90 Seconds (31:30-33:00)

3 Times with no Rest between: (33:00-40:30)
Bike 0:30 SPRINT
Bike 2:00 SLOW

Then Rest 90 Seconds (40:30-42:00)

Bike 4 Min MODERATE (42:00-46:00)

Score: Calories or Distance

(If your bike measures distance instead of calories - just put meters as your score and make that note in comments)

COACHES NOTES
No specific calories on this one. But here's how to figure out your pace.

DO NOT MESS UP THE PACING TO TRY AND GET A BETTER SCORE!

Slow - a complete recovery pace but keep moving steady.

Moderate - Super sustainable, but not super comfortable.

Sprint - 90% effort for the time given. So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.

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

5 Rounds

7 Single Shoulder Side Lunges, R
7 Single Shoulder Side Lunges, L
14 Leg Pike Ups
14 Alt. Staggered Stance RDLs
28 Alt. Crossbody Toe Touches

Take your time between movements. Rest 30-60 seconds between rounds.

Score: Weight Used for RDLs

COACHES NOTES
Be sure to step out WIDE for the lunges and sit back into your heel. It's OK - and probably best - if your opposite toes lift up from the ground and rotate up toward the ceiling. Watch the demo video and/or read the written descriptions for the leg pike ups and crossbody toe touches so you know you're doing them correctly! Go as heavy as you can on the staggered stance RDLs without needing to break up the 14 reps more than once.

SINGLE SHOULDER SIDE LUNGE
You will hold a DB or KB on the opposite shoulder of the working leg (whichever leg is stepping out and in). Step out to a wide sumo-like stance. Shift your weight into one leg then reach your butt back and down. Keep your belly squeezed tight and grab the ground with your toes for balance. If you need to, let your opposite foot's toes lift up from the floor and turn toward the ceiling while still keeping your heel down. Drive through your heel to stand up and step your feet back together. Repeat that on the same leg until you've finished all 7 reps then switch to the other leg.

LEG PIKE UP
Start seated with your legs extended in front of you and your hands planted on the sides of your hips. Sit up tall with a proud chest and point your toes so that your quads engage. Then, gently pressing through your hands, lift your straight legs up as you crunch your torso forward slightly. Raise your feet up maybe 2 feet from the floor then lower back down until your heels are hovering above the floor and go again.

ALT. STAGGERED STANCE RDL
Stand holding a dumbbell in each hand at your sides. Step one foot forward slightly. Keeping both feet flat and a soft bend in both knees, send your hips back as your torso leans forward. Keep your chest proud and belly tight. Only lower the dumbbells so far down to maintain a flat back. If that means you can touch to the ground, great! If not, no biggie! Just get as low as you can before coming back to standing. Step your feet back together then step the opposite forward slightly before completing the next rep. Each rep = 1 toward the 14.

ALT. CROSSBODY TOE TOUCH
Start in the top of a plank position. Raise one knee up towards your belly and reach your foot across your body towards your opposite hand as you rotate your hips. Lift the opposite hand of the working leg to touch your toes then quickly bring your foot back to the plank position. Repeat on the opposite side. Every toe touch is 1 rep.

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

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

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

4 Rounds

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

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

Score: Total Time

Goal: 22-28 Minutes

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

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

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

LUNGESTERS
Clean the sandbag to the biceps with the elbows high. Lunge with both legs. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up.

Keep the bag on the biceps with the elbows high and perform a thruster. Reach the butt back and down. Keep the heels down and knees out, chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

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

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

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

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

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

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WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Back Squat

7 - 5 - 3 - 3 - 3

COACHES NOTES
This will be on a running clock. Warm up to a moderate working weight before starting the clock.

Begin your set of 7 reps at 0:00. Add weight for the next set.

Then at 2:00 do your set of 5. Add weight for the next set.

At 4:00 - set of 3
6:00 - set of 3
8:00 set of 3

Add weight with each set and post the weight used in final set as your score.

After completion the clock will continue to run and you will start on Part 2 (Shoulder Press) at 12:00.

BACK SQUAT
These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

Shoulder Press

10 - 7 - 5 - 5 - 5

COACHES NOTES
This will work on the same running clock as the back squats and will start at the 12:00 mark.

At 12:00 you will do your set of 10.

14:00 - set of 7
16:00 - 5
18:00- 5
20:00 - 5

Add weight with each set. Remember, these get heavy quickly so maybe have an estimate for the weight you'll finish at then work backwards in 5-10# jumps to figure out a good starting weight.

Your score is load used in your final set of 5.

SHOULDER PRESS
Start 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!

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WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS LOWER BODY WARM UP

WORKOUT

7 Min EMOM (Every Minute on the Minute)

3-5 Handstand Push Ups

-

CUSTOMIZATIONS:
Pike on Box
Kick Up - Slow Lower - Kick Down (Only do this if you can REALLY control the lower)
Kipping
Strict
Deficit Kipping
Deficit Strict

Find a method that is difficult for you. Put your total reps as your score and how you did them in the comments.

COACHES NOTES
If you have never been inverted before - start with the pike on the box. These are NOT easy!!

No matter which version you choose - remember the goal is to make a tripod with your 2 hands and head. Your hands should be about 6" or so away from the wall when you kick up. When you come down your head should be closer to the wall than your hands - NOT right in between them. Think of where your hands would be if you were doing either dumbbell or barbell push press and try to mimic that.

If you are kipping bring your knees all of the way to your elbows at the bottom. Kick out and around. Finish the kick before you press.

Drive your head through your arms at the top. Keep the belly tight.

DO NOT under any circumstances come down FAST. Show control on the descent.

For Time

100 Foot Handstand Walk
20 Alternating Pistol Squats (Single Leg Squats)
75 Push ups
20 Alternating Pistol Squats
50 Dips (Ring or Stationary)
20 Alternating Pistol Squats

See write up for customization options!

Score: Total Time

Goal: Quality Movement Over Speed

CUSTOMIZATIONS

Handstand Walk:

Shorten the distance and/or cap it at 3 minutes.

Shoulder taps from the handstand position against the wall.

Pike shoulder taps with feet up on a box and torso as vertical as possible.


Pistol Squats:

Go to a target or hold on to something.

Standing on a box, so your floating leg is off to the side and can drop lower without hitting the floor.


Push Ups:

Go from the knees or elevate your hands. 75 is a lot so choose a variation that you could do at least 20 unbroken when fresh but consider breaking it up into sets of 5 with short breaks between.


Dips:

You can do the dips on the rings, between two boxes or using a dip station. Use a band for assistance but avoid the bounce out of the bottom.

You could also do the slow lower to the bottom, then jump back up to the support position at the top.

Another great option is the toe assist, where the toes on one or both feet stay in contact with the floor to provide just a little bit of assistance pressing up out of the bottom.

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

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

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

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WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

20 Bench Press Reps
10 Seated Tricep Extensions

18 Bench Press Reps
10 Seated Tricep Extensions

16 Bench Press Reps
10 Seated Tricep Extensions

14 Bench Press Reps
10 Seated Tricep Extensions

12 Bench Press Reps
10 Seated Tricep Extensions

10 Bench Press Reps
10 Seated Tricep Extensions

8 Bench Press Reps
10 Seated Tricep Extensions

6 Bench Press Reps
10 Seated Tricep Extensions

4 Bench Press Reps
10 Seated Tricep Extensions

2 Bench Press Reps
10 Seated Tricep Extensions

All bench press sets should be performed unbroken and at the same load.

Score: Bench Press Weight

Goal: Complete all sets unbroken in 25-30 minutes.

COACHES NOTES
The bench press should be a moderate to light load, somewhere around 50-60% of your 1 rep max if you have that info. Otherwise choose a load that you can perform a set of 20 unbroken with the last few reps being a challenge but nowhere near possible failure. Rest as much as you need to after each set of tricep extensions.

Use a barbell or dumbbells for the bench press. Use a single heavy dumbbell or two lighter ones for the tricep extensions. You could also use a plate if you don't have DBs.

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.

SEATED TRICEP EXTENSION
Sit up tall on your bench with a tight belly. Hold the DB behind the head. Hold it by the head of the dumbbell. Keep the biceps by the ears, belly tight as you lock the elbows in an overhead position. Control the lower back down.

Hey Team! This week's Oly Workout is Session 9 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
FULL BODY DYNAMIC WARM UP
SNATCH WARM UP

WORKOUT

EVERY MIN ON THE MIN FOR 16 MIN

Min 1:
2 Power Snatch

Min 2:
1 Hang Snatch
+
2 Overhead Squats

COACHES NOTES
Pick one weight to stick with each minute or add weight as you go! If you decide to build up, make sure you hit the weight you're currently at for both the power snatches and the hang snatch + OHS before increasing. You can power or squat the hang snatch - your choice!

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.

HANG SNATCH
Start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a power or squat position. 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

10 x 3-Position Snatch Grip Deadlift

COACHES NOTES
You'll pause for 2 seconds with the bar below the knee, above the knee, and at high-thigh before coming to standing to complete the rep. This movement is a great opportunity to practice correct positions off the floor. Go light if you're struggling with those positions. If you have them down, challenge your posture and balance by building up to a heavy load.

3-POS SNATCH GRIP DEADLIFT
Set up as if you were going to perform a snatch. Engage your upper back and belly. Press your feet into the floor as you pull up through the shoulders. Pause for 2 seconds when the bar gets to just below your knee. Your shins should be nearing vertical and your weight should be evenly distributed across your feet. Then continue pressing your feet down and pulling your knees back and out of the way. Pause for another 2 seconds when the bar gets to just above your knee. Your weight should be more toward your heels here and you should be pressing the bar back in toward your legs. Then continue to drive into the floor as you shift your hips forward and bring your shoulders back. Pause for 2 seconds when the bar reaches the high part of your thighs or your hip crease. Your weight should be evenly distributed in your feet, shoulders should be just over the bar, arms should be long, and knees should be soft. Then stand fully to complete the 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 it's 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

4 Rounds

Run 90 Seconds (0:00-1:30)
Rest 10 Seconds (1:30-1:40)
Run 90 Seconds (1:40-3:10)
Rest 10 Seconds (3:10-3:20)
Run 90 Seconds (3:20-4:50)
Rest 10 Seconds (4:50-5:00)
Run 90 Seconds (5:00-6:30)
REST 90 SECONDS (6:30-8:00)

Goal: Hold same distance for every 90 second interval throughout. We are learning how to pace!

COACHES NOTES
Ok, so let's make sure you are reading this right.

It is 4 Rounds of 4 x 90 seconds run with 10 seconds rest between and 90 seconds rest between ROUNDS.

This means a total of 16 - 90 second intervals. Got it?

After every 4 sets of 90 seconds you rest 90 seconds instead of 10.

Whats the deal with 10 seconds rest anyway?

We are learning how to pace and feel where we are at! As mentioned above - goal for this workout is to travel the same distance for each 90 second interval without taking it "too easy" or dying off. Figure out what you are capable of holding!

ROW VERSION

4 Rounds

Row 90 Seconds (0:00-1:30)
Rest 10 Seconds (1:30-1:40)
Row 90 Seconds (1:40-3:10)
Rest 10 Seconds (3:10-3:20)
Row 90 Seconds (3:20-4:50)
Rest 10 Seconds (4:50-5:00)
Row 90 Seconds (5:00-6:30)
REST 90 SECONDS (6:30-8:00)

Goal: Hold same distance for every 90 second interval throughout. We are learning how to pace!

COACHES NOTES
Ok, so let's make sure you are reading this right.

It is 4 Rounds of 4 x 90 seconds row with 10 seconds rest between and 90 seconds rest between ROUNDS.

This means a total of 16 - 90 second intervals. Got it?

After every 4 sets of 90 seconds you rest 90 seconds instead of 10.

Whats the deal with 10 seconds rest anyway?

We are learning how to pace and feel where we are at! As mentioned above - goal for this workout is to travel the same distance for each 90 second interval without taking it "too easy" or dying off. Figure out what you are capable of holding!

BIKE VERSION

4 Rounds

Bike 90 Seconds (0:00-1:30)
Rest 10 Seconds (1:30-1:40)
Bike 90 Seconds (1:40-3:10)
Rest 10 Seconds (3:10-3:20)
Bike 90 Seconds (3:20-4:50)
Rest 10 Seconds (4:50-5:00)
Bike 90 Seconds (5:00-6:30)
REST 90 SECONDS (6:30-8:00)

Goal: Hold same calories for every 90 second interval throughout. We are learning how to pace!

COACHES NOTES
Ok, so let's make sure you are reading this right.

It is 4 Rounds of 4 x 90 seconds bike with 10 seconds rest between and 90 seconds rest between ROUNDS.

This means a total of 16 - 90 second intervals. Got it?

After every 4 sets of 90 seconds you rest 90 seconds instead of 10.

Whats the deal with 10 seconds rest anyway?

We are learning how to pace and feel where we are at! As mentioned above - goal for this workout is to travel the same distance for each 90 second interval without taking it "too easy" or dying off. Figure out what you are capable of holding!

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 18 Minutes (6 Rounds)

Min 1: 8 Goblet Squats @ 3030 Tempo (See Coaches Notes)
Min 2: 16 HEAVY Eye Level KB/DB Swings
Min 3: 24 Hollow Rocks

- REST 2 MINUTES BEFORE PART 2 -

Suggested Goblet Squat Weight Men: 40-55# DB/KB
Suggested Goblet Squat Weight Women: 20-35# DB/KB

Suggested Eye Level Swing Weight Men: 60-70# DB/KB
Suggested Eye Level Swing Weight Women: 40-55# DB/KB

Score: Weight Used for Swings

Goal: Get all of the work done within the minute the entire time!

COACHES NOTES
The tempo for the goblet squats is 3 seconds down, 0 seconds at the bottom, 3 seconds up, 0 seconds at the top. Watch your clock/watch so that you're following a true 3-second tempo. If you do this correctly (and unbroken) it should take 48 seconds to do the 8 reps. If holding a weight is too difficult, do tempo air squats. For the swings, HEAVY is a relative term - whatever is heavy for YOU. If you don't have a KB/DB that you feel is especially heavy, use what you have and up the reps to 20-24. For the hollow rocks, your top priority should be continuous low back pressure into the floor. If you feel your lower back wanting to pull up and away from the floor as you rock, try lowering you arms to your sides, tucking one or both legs, or both!

GOBLET SQUAT
Hold your DB/KB at the chest. Feet are shoulder width apart with the heels down. Stand tall and tighten your belly. Reach the butt back and down while driving the knees out. Keep the chest lifted and belly tight. Keep going down until the butt is lower than the knees. Do not allow yourself to collapse, round your back, or plop at the bottom. In the bottom position the heels should be down, knees out, and chest up!

EYE LEVEL KB/DB SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight up to shoulder to eye level. Keep your shoulders nice and active by squeezing your shoulder blades together without overarching the back. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

HOLLOW ROCK
Begin laying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set.

Brace your core by sucking your belly button into your spine, pushing the lower back into the floor. Your lower back needs to remain flat, so it makes contact with the floor during every rep.

To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.

PART 2

For 5 Minutes:

Accumulate As Much Time As You Can in a Hand Plank

*Every minute (including 0:00), complete 10 Jumping Lunges

No score! Just hold as long as you can!

COACHES NOTES
So you'll start the clock an immediately do 10 jumping lunges then as soon as you're done with those, you'll assume the top of a plank position. Hold for as long as you can until the next minute starts, then you'll hop up and do another 10 lunges before going back to the plank. The holds in between the lunges DO NOT have to be unbroken. So if you have 40 seconds left in the minute after the lunges, and you have to break with 20 seconds left, that's OK - just try to get back up and accumulate more time before the time's up.

HAND PLANK
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.

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

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

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.

KB Swing

If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.

Hollow Rocks/Hold

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

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

100 Right Shoulder Racked Lunges
50 Push Up + Lateral Drag
100 Left Shoulder Racked Lunges
50 Push Up + Lateral Drag

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

Score: Total Time

Goal: 20-28 Minutes

COACHES NOTES
This is going to feel like a slow grind. Be prepared for the mental component of chipping away at these reps. The lunges should take 5-7 minutes, adjust the reps as needed if you are working with a heavier bag. Break up the push up plus drags early into smaller sets that you think you need to, like 4-6 at a time.

SINGLE SHOULDER RACKED SANDBAG LUNGE
Clean the bag up to one shoulder. Keep your belly tight and chest up. You may choose from forward stepping, reverse, or even walking lunges. Alternate legs with each lunge. We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well. You will step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the back knee. Then drive off the front heel to bring you back to standing. Switch legs for the next rep.

PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.

Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

CUSTOMIZATIONS
Push Up & Overs on the Bag
Knee Push Up + Plank Lateral Drag
Plank Up & Overs (Bag)

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 DUMBBELL WARM UP

WORKOUT

10 Min EMOM
(Every Minute on the Minute)

Min 1: 6-8 DB Squats
Min 2: Rest

Suggested Weight:
Men: 35-50# DBs
Women: 25-35# DBs

Score: Enter the weight you used (35# if you used a pair of 35#s)

Goal: To move continuously for at least 60 seconds each time.

COACHES NOTES
We are switching things up a bit and giving you a preview of the new Dumbbell Strength program! All you need is a pair of dumbbells today. The key to building strength with lighter weight is to spend more time under tension, so today you will be moving very slowly. You may get a little restless in the first few reps but hang in there and really focus on the muscles that are working!

6-8 Squats should take a minute MINIMUM, that means each rep should take 7-10 seconds. They can take a bit longer than a minute if you want an extra challenge but you want to make sure you have enough time for and aren't tempted to rush the next set.

DUMBBELL SQUAT
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.

CUSTOMIZATION
Goblet Squat

5 Sets of

6 Cossack Squats Left
6 Cossack Squats Right

Rest as needed between sides and sets.

Suggested Weight:
Men: 35-50# Single DB
Women: 25-35# Single DB

Score: Enter the weight you used

Goal: To move continuously for at least 60 seconds each side.

COACHES NOTES
You may need to adjust your feet a little bit as you go in order to get more depth in the Cossack squat. These should be performed slowly and at a constant pace. 6 reps should take you at least a minute and be unbroken. Go light to start!

COSSACK SQUAT
Start with feet wider than shoulders, toes turned out slightly. Hold a DB to your chest, goblet style or racked on one shoulder with one hand. If you are squatting to the left, hold the DB in your right hand. Shift your weight into the left foot and turn your right toes up. Send your butt back, keeping the belly tight and chest up. Keep your left heel down the whole time. Ideallly the hip goes lower than the knee but keep in mind that your body will open up and you will get lower the more reps you do. Keep the knee in line with the toes on the left foot. Drive through the heel and lead with the chest to come back to standing.

CUSTOMIZATION
Unweighted Cossack Squat

5 Min AMRAP
12 Jumping Lunges
8 Push Ups

Score: Total Rounds + Any Additional Reps

Goal: To stay within the 5-7 round range.

COACHES NOTES
The goal here is to get some explosive movement after all the slow movement, and get some upper body activation today. Rather than trying to go really fast and get a ton of rounds, focus on being as explosive as possible coming out of each jumping lunge. Don't rush the push ups, lower with control rather than just dropping the chest to the floor. Try to go unbroken the whole way. We'd rather you switch to knee or elevated push ups than really broken up sets from the toes.

JUMPING LUNGE
Start standing. Jump to your lunge/split stance. Keep your belly tight and chest up as you lower with control until your back knee gently touches the floor. Swing your arms up and jump aggressively, switching your legs in the air to land in the lunge/split stance with the other leg forward. Lower the back knee gently to the floor and repeat.

CUSTOMIZATION
Reverse Lunge

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

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up