Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!

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WARM UP
BARBELL CLEAN WARM UP
SQUAT WARM UP

WORKOUT

Set a clock for 30 Minutes:

At 0:00 - 5 Power Cleans
At 3:00 - 5 Power Cleans
At 6:00 - 5 Power Cleans

At 9:00 - 3 Front Squats
At 11:00 - 3 Front Squats
At 13:00 - 3 Front Squats
At 15:00 - 3 Front Squats
At 17:00 - 3 Front Squats

At 20:00 - Every Minute on the minute until 30:00:

1 Strict Press +
1 Push Press +
2 Push Jerk

Score #1: Weight Used for Power Cleans
Score #2: Weight Used for Front Squats
Score #3: Weight Used for Overhead Complex

COACHES NOTES
For the power cleans, it is sets of 5 but you can take a beat between reps to make sure you're set up properly for each rep, they do not have to be "touch and go". You can add load between sets but don't go so heavy that your form changes, like you start to starfish!

Front squats should be heavy and the same load across all 5 sets.

Go with the same load for the shoulder to overhead movements for all 10 sets.

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

FRONT SQUAT
Keep your elbows high, belly tight, and chest up the whole time. Butt should go below the knees in the bottom but keep your spine neutral.

SHOULDER TO OVERHEAD COMPLEX
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.

Strict 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.

Then dip the hip, bend your knees slightly while keeping your chest up for the push press. Drive through your lower body to pop the bar off your shoulders and press the rest of the way.

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

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

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

For the most part we recommend doing the Endurance workout as a stand alone workout in 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

2 Rounds

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

Rest 3 Min

Score is total time including rest!

COACHES NOTES
Idea here is pre-fatigue - SPRINT - recover while still running.

Crush it.

Moderate here means sustainable and not really too uncomfortable. Faster than a jog for sure, but comfortable. Think of if you were in a race and needed to pass someone during the 400!

Run - No Measured Distance:

2 Rounds

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

Rest 3 Min

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

COACHES NOTES
Idea here is pre-fatigue - SPRINT - recover while still running.

Crush it.

Moderate here means sustainable and not really too uncomfortable. Faster than a jog for sure, but comfortable. Think of if you were in a race and needed to pass someone during the 90 second sprint!

ROW VERSION

2 Rounds

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

Rest 3 Min

Score is total time including rest!

COACHES NOTES
Idea here is pre-fatigue - SPRINT - recover while still moving.

Crush it.

Moderate here means sustainable and not really too uncomfortable. Think of if you were in a race and needed to pass someone during the 500!

BIKE VERSION

2 Rounds

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

Rest 3 Min

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

COACHES NOTES
Idea here is pre-fatigue - SPRINT - recover while still running.

Crush it.

Moderate here means sustainable and not really too uncomfortable. Faster than a jog for sure, but comfortable. Think of if you were in a race and needed to pass someone during the 90 second sprint!

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 3 Minutes x 30 Minutes (5 Rounds of both A & B)

A (Min 0-3)
8 Tempo RDLs @ 40X1
16 Deficit Alt. DB Reverse Lunges
30-Sec Bottom Squat Hold

B (Min 3-6)
Accumulate 60-sec L-Sit

Suggested Weight
Men: 40-55# DBs
Women: 25-35# DBs

Score: Weight Used

COACHES NOTES
The way this one works is you'll complete the RDLs, reverse lunges, and squat hold in the first three minutes (0:00-3:00). Rest any time that you have remaining in those three minutes. Then from 3:00-6:00, you'll accumulate 60 seconds in an L-sit. Rest any time remaining until 6:00. Then you'll go back to the RDLs, lunges, and hold from 6:00-9:00. Continue alternating in that pattern until 30 minutes are up.

The tempo for the RDLs is 4 counts down, explode up, 1 count hold at the top. The hold at the bottom of the squat should be active - not relaxed. You can do the L-sit from between parallettes, plates, boxes, or even from a hang.

ROMANIAN DEADLIFT (RDL)
Star standing with the bar hanging in your arms. Hands just outside the legs. The feet are under the hips. Heels are down. 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 keep your knees back and "stiff." When the bar reaches mid-shin - before the plates touch the floor - drive the heels into the ground and lift the chest to stand. Squeeze the butt. Don't lean back.

DEFICIT REVERSE LUNGE
Start standing with both feet on a 3-4" plate or other stable, elevated surface. Hold a dumbbell in each hand at your sides. Step back with one foot. Take a far enough step that the forward shin remains vertical as you lower the back knee to touch the ground gently. You will be travelling a further distance because of the deficit created by the forward foot. Once the knee touches, drive through the heel of the front foot and the toes of the back foot to stand and bring the back foot on top of the plate. That's 1 rep. Alternate legs every rep.

If you're struggling to do these at a deficit, you can hold one weight at your chest in the goblet position, go unweighted, or do regular reverse lunges.

BOTTOM SQUAT HOLD
Lower to the bottom of the squat. Keep your heels down, knees out, chest lifted, and back arched. It helps if you imagine you're screwing your feet into the floor as you pull your shoulders back. If you absolutely need to you can press your palms together in front of your chest and drive your knees out with your elbows. Or stand near a doorframe or rig post to assist you in staing active.

L-SIT
Place your hands on two objects equal in height so your body is in between them. Press into the objects (box + bench, plate stacks, parallettes, etc), squeeze your legs together and extend them out in front of you. Continue pressing your shoulders away from your ears as you hold your legs out.

You can modify by tucking in one or both knees. If you don't have two objects that will work, try an L-Hang (same idea just while hanging from a bar)!

MAMA MODIFICATIONS

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.

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.

Toes to Bar

This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS 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

75 Bear Complex Reps

10 Hop Overs every minute on the minute starting at 1:00

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

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
Ideally, you are doing 5-8 reps each minute in order to hit the goal. If you are working with a heavier bag, reduce the reps to 50 so you can stay within the goal time of 10-15 minutes. Just because you don't have to start with the hop overs, doesn't mean you should try to bank up as many bear complex reps as possible. You will pay for it later if you do!

SANDBAG BEAR COMPLEX
The weight you choose should allow you to be CAPABLE of doing all reps of the Bear Complex unbroken. Doesn't mean you have to - just means you could if you wanted to.

For those complexes. You have a few options:
- Squat Clean Thruster
- Back Rack Thruster

OR

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

OR some combination of the two.

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

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

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

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

SANDBAG HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs

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

Deadlift

6 x 4

COACHES NOTES
Add load between sets on the Deadlifts. Rest 3 minutes between sets.

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

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

4 Rounds
NOT FOR TIME

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

Score: Weight Used

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

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

For the single leg deadlift you can either hold a dumbbell in each hand or a barbell in both hands. Shift your weight into one foot and raise the other foot off the floor behind you.

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

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

If you do not have a rack or rings to do this movement - you may also do a bent over row in its place.

More fun with pull overs!!

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 LOWER BODY WARM UP

WORKOUT

5 Min Pull Over Practice

Options:

Kicking Pull Over
Jumping Pull Over
Hanging Pull Over

Choose one or play around with all three for 5 minutes!

For the pull over the goal is to pull the body up and then get the hips close to the bar and keep them close to the bar as you pull yourself over in a backwards roll type movement.

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

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

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

Every Min on the Min for 16 Min

Min 1: 8-12 Toes to Bar

Min 2: 10-16 Pistols (Single-Leg Squats)

Score: Total Reps of Both

**Remember scores don't matter. PRACTICE with good form is what this is all about!

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

A "Pistol" is a single leg squat. Start standing, shift all your weight into one foot and raise the other off the ground in front of you. Reach your butt back while keeping your chest over your ankle. Belly is tight. Lower under control. Be mindful that your knee doesn't cave in at any point. It is TOTALLY normal to have one side that is weaker or less coordinated than the other. If these are new for you, try sitting back to a target. You may also try different strategies - such as holding your foot out front to keep that other leg up if necessary!

If Pistols aren't happening... lateral step offs can be done unweighted or adding a bit of weight as light or as heavy as you are comfortable. You are definitely just TOUCHING with the toe on the ground though and will not PUSH off of that foot at all. For many people, no weight is just fine.

For total time:

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

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

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

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

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

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

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WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

Part 1:

4 Sets

8-10 Arnold Press

For the Arnold presses start standing with your dumbbells at chin level, palms facing you. As you press overhead, rotate your arms so your palms face out at the top. Keep your chest up but belly tight to avoid arching your back.

Part 2:

3 Round Superset

(rest 30 sec between movements)

30 Seconds 90 Degree Waiter Walks, Per Arm
5 Lat to Front Raise Complex
10-12 90 degree Lat Raise
10 Single Arm Rev. Fly, Per Arm

1 rep of Lat to Front Raise complex = Lat Raise to Front, Lower, then Front Raise to Lat, lower.
Movements are slow and controlled. Pause 1 second on both ends.

Score: Weight Used for Lat Raise Complex

Put info for others in comments

Goal: Good movement

Waiter walks you will hold one DB in one hand in front of you with elbow at shoulder level and 90 degrees so your forearm is vertical. Stand up straight and walk slow. After 30 seconds, switch to the other arm.

For the lat to front raise, arms are straight the whole time. Raise your arms out to a T, then keep the DBs at shoulder level as you bring them together in front of you. Lower them down to your waist, then raise them up in front of you to shoulder height. Then, take them back out wide to a T and lower them back down to your side. That is 1 rep!

For the 90 degree lat raise, start with elbows along side your body, arms bent to 90 degrees. Keep this angle of your arms and raise your elbows out to the sides up to shoulder level then back down.

Single arm reverse fly, plant one hand and one knee on a bench, facing down. Opposite arm starts hanging straight down, elbow very slightly bent. Raise the DB out to the side so almost shoulder height. Keep the DB in line with the shoulder, arm 90 degrees to the body. Press you planted hand down hard and keep your belly super tight!

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!

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WARM UP
SNATCH WARM UP

WORKOUT

PART 1

Perform the following complex every other minute on the minute for 10 minutes: (5 Total Sets)

1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Rest as needed before Part 2

COACHES NOTES
All sets should be challenging but you should not be concerned about failing any reps. Be sure to warm up before you start counting your sets. You can build across or stay at the same weight. If you choose to build - again - don't exceed a weight that you're confident you won't miss.

Stand up all the way out of the power snatch before descending into the overhead squat.

For the hang power 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 partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

(See part 2 for Overhead Squat description)

For the 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.

PART 2:

Overhead Squat
3 x 15

COACHES NOTES
15 Reps is a lot of time under the bar so this should be pretty light.

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.

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 5k

- OR -

25 Minute Max Distance Run

COACHES NOTES
Only go with the max distance effort if you're unable to complete 5k meters in 25 minutes.

If you go with max distance, log 25:00 as your time then note how far you got in the comments!

ROW VERSION

Row 5k

- OR -

25 Minute Max Distance Row

COACHES NOTES
Only go with the max distance effort if you're unable to complete 5k meters in 25 minutes.

If you go with max distance, log 25:00 as your time then note how far you got in the comments!

BIKE VERSION

Bike 300/200 Cals

- OR -

25 Min Max Calorie Bike

COACHES NOTES
Only go with the max calorie effort if you're unable to complete 300/200 calories in 25 minutes.

If you go with max calories, log 25:00 as your time then note how many you got in the comments!

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
GYMNASTICS LOWER BODY WARM UP

WORKOUT

Every 5 Minutes x 25 Minutes (5 Rounds)

10 Cossack Squats, R
10 Cossack Squats, L
15 Weighted Sit Ups
15 DB Squats
20 Supermans
20 No-Touch 2-Count Mountain Climbers

Suggested Weight Range
Men: 40-50# DB(s)
Women: 25-35# DB(s)

Extra Challenge: Hold single weight at chest for Cossack Squats

Score: Weight Used for DB Squats

COACHES NOTES
Take your time with the Cossack Squats. Focus on keeping your weight in your heels as you shift your hips back but don't be afraid to allow some to shit into your mid-foot as you descend. What we don't want is for the heel of the squatting foot to lift up. These are unweighted but if you want to add an extra challenge to those, you can hold a dumbbell or kettlebell at your chest in the goblet position. Keep the weight at the chest for the sit ups if you can. If you need a little momentum, you can bring it overhead. Be sure to read the written description and/or watch the demo video for the mountain climbers since they're performed a little differently today!

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 the knee tracking in line with the toes as you lower down until your butt is below the knee. Drive your whole foot into the ground and lead with the chest back up to your starting position.

WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. Hold the weight at your chest as you lie onto your back then squeeze hard through your belly to sit forward and up. Of course - lower the weight if necessary to keep moving.

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.

SUPERMAN
Start lying on your belly with your arms extended overhead and legs straight and squeezed together. Squeeze your belly, butt, and thighs. Lift up and long so that your feet, knees and chest raise up from the ground. Then relax back to the floor to start the next rep.

NO-TOUCH 2-COUNT MOUNTAIN CLIMBERS
Begin in a plank position. Keep a straight line from your ankles through your knees, hips, shoulders and ears. Jump one foot in between your hands while the other one stays back. Do not touch your toe to the ground and hold there for a 1-2 count. Then, quickly jump your front foot back as you jump your back foot forward.

If it feels more comfortable, you may also jump your foot outside your hands. No matter what, maintain that plank. Avoid piking your hips up in the air or letting them sag down toward the ground. Each time your foot comes up is 1 rep.

MAMA MODIFICATIONS

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!

Mountain Climbers

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

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 Floor Press
100 Bent Over Slams
100 Front Squats

Every minute on the minute starting at 1:00, perform 3 Sandbag Ground to Overheads

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

Goal:16-24 Minutes

COACHES NOTES
Just chip away at this one nice and steady. Keep control on the floor presses and don't overextend the shoulders. Be explosive on the bent over slams. It is much better to focus on being aggressive in each individual rep than to just try to do them as fast as possible. Break up the front squats into smaller manageable sets, something like 10-20 at a time.

SANDBAG FLOOR PRESS
This is basically a bench press from the floor. Balance the bag on your hands while you are lying on your back with knees bent, soles of feet on the floor. Keep the back of our head, shoulder blades, and tailbone pinned to the floor the whole time. Started with elbows and the backs of your arms in contact with the floor. Press straight up until arms are locked out and the bag is over the middle of your chest. Lower with control. Don't slam your elbows down.

BENT OVER SLAM
Set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.

CUSTOMIZATIONS
Bent Over Row
Sumo Deadlift High Pull

SANDBAG FRONT SQUAT
Make sure the sandbag is resting on the biceps with the 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 sandbag on the biceps and elbows high. Stand fully for each rep.

CUSTOMIZATIONS
Sandbag on one shoulder, switch shoulders half way through the reps
Adjust reps to fit suggested movement time window

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
(5 Sets Total)

7 Back Squats

COACHES NOTES
Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be moderately heavy but not so heavy that form deteriorates in the final sets. If you find at any point you went too heavy or too light, you can make a weight adjustment.

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

Every Other Minute for 10 Minutes
(5 Sets Total)

7 Bench Press

COACHES NOTES
Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be moderately heavy but not so heavy that form deteriorates in the final sets. If you find at any point you went too heavy or too light, you can make a weight adjustment.

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.

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

12 Min EMOM
(Every Minute on the Minute for 12 Minutes)

MIN 1:
6 KIP SWINGS
6 KIPPING PULL UPS

MIN 2:
HANDSTAND HOLD PRACTICE

Extra Challenge: 6 KIP SWINGS + 2-4 BAR/RING MUSCLE UPS

COACHES NOTES
Handstand hold can be against the wall or free standing. If you are just getting comfortable with inversions, try going into a pike hold with your feet up on a box.

If you are unable to do 6 pull ups - lower the number - even if it's just 1 (or just an attempt).

KIP SWING
Start hanging on the bar with your body active and your shoulders pressed down away from your ears. Initiate the swing by pressing into the bar as you squeeze your abs then pull against the bar as you squeeze your butt. Focus on swinging from the shoulder. Pull your chest THROUGH and then press down and tighten into a hollow position. Keep the legs and arms straight. Hands and feet move together.

KIPPING PULL UP
Start by using the same kip swing that you just practiced. Then when you're ready to make your attempt at the pull up, you'll wait until you're in your hollow position - torso behind the bar, feet in front. From here, you'll continue pressing down into the bar as your body rises. Then you'll squeeze your butt hard and fast as you pull your chin up and over. With your chin above the bar, make sure your feet are in front of you then push your chest away from the bar. As you travel down and under the bar, let your feet swing back so that you're in the arch position. Then you would press into the bar back into the hollow position for the next rep.

CUSTOMIZATIONS
Fewer reps
Banded Kipping Pull Ups
Jumping Pull Ups

HANDSTAND HOLD
Kick up and hold for as long as you can. When you fall - take a second and then kick back up again. Keep the belly tight and butt squeezed. Splay your fingers and use them to help balance. Be locked out but also allow a little give here and there if it helps you to balance.

Tuck your chin as much as you are comfortable. Start by looking at the heel of your hand instead of your fingertips.

If you are unable to hold a handstand for more than a second or 2 - or not at all - that's ok!! You can practice holding against the wall. Try pulling one foot off of the wall, and then the other. See if you can get a few moments without either foot touching!

CUSTOMIZATIONS
Kick up to wall
Pike Hold on Box

15 MIN AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

12 Jump overs
6 Strict Pull Ups
3 Wall Walks / 30 Foot HS WALK

Score: Total Number of Completed Rounds + any Additional Reps

COACHES NOTES
Even though this is an AMRAP, focus on controlled movement. Keep your core tight on the wall walks and pull ups. Keep the pull ups strict!

If you aren't able to jump right now, do slow down / fast up air squats.

Use a band on the strict pull ups if you need to switch to a jump + slow lower - or - slow lower supine row.

You can sub 15 handstand (against the wall) shoulder taps for the handstand walk or wall walk.

JUMP OVER
Use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.

CUSTOMIZATIONS
Slow Down + Fast Up Air Squat
Step Up and Over

STRICT PULL UPS
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.

CUSTOMIZATIONS
Jump + Slow Lower Pull Ups
Banded Strict Pull Ups
Slow Lower Supine Row

WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.

Don't slide or flop!

CUSTOMIZATIONS
Against the Wall Handstand Shoulder Taps

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

10 Min EMOM
(Every Minute on the Minute for 10 Min)

10 Close Grip DB Bench Press

Rest 3-5 Min Before Part 2

Score: Weight Used

COACHES NOTES
The bench reps should feel a bit easy at first. By minute 5 or 6, it's going to get nasty! Remember this is 100 REPS of bench press so keep it pretty light.

CLOSE GRIP DB BENCH PRESS
Lie down on the bench with the dumbbells on your chest, palms facing toward each other, elbows tight to the body. Draw your shoulderblades down into the bench and keep them pulled back even as you press up. Keep the DBs closer than shoulder width apart and press straight up until your arms are fully extended and perpendicular to the floor. Lower the DBs with control back to your chest.

Part 2

3 Round Superset
(Rest 30s to 1 Min Between Movements)

10-12 Dumbbell Flys
10-12 Skull Crushers
12-15 Wide Hands Out Push Ups
12-15 Diamond Push Ups

Score: Enter Weight used for Flys/Skull Crushers

COACHES NOTES
Movements are slow and controlled with 1 second pause on both ends, stay engaged the whole time.

DUMBBELL FLYS
Lie face up on the bench with arms extended straight up in the air. Keep your belly tight, avoid arching your back as you lower your arms out wide. You can keep a very slight bend in your elbows. Return the DBs back to your starting position.

SKULL CRUSHER
Keep the shoulders back and down and bend only from the elbow - bringing the bar or dumbbells close to your "skull". Really extend the elbow hard at the top!

WIDE GRIP PUSH UP
Take your hands out a good bit wider than shoulder width. Maintain a rigid plank position. Lower your chest and thighs to the floor. Keep everything tight and press straight back up until your arms are straight.

DIAMOND PUSH UP
Place your hands together with thumbs and index fingers touching to form a diamond shape.

Do push ups from your knees or elevate your hands if you need to, in order to keep your body tight and get that full range of motion!

Hey Team! This week's Oly Workout is Session 12 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
UPPER BODY BARBELL WARM UP

WORKOUT

PART 1

EVERY MINUTE ON THE MINUTE FOR 9 MINUTES

1 Power Clean + Jerk

Rest 2 Minutes 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.

BARBELL 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!

PART 2

EVERY MINUTE ON THE MINUTE FOR 9 MINUTES

1 Squat Clean + Jerk

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 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 the bottom of the squat 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!

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 Pause Back Squat

COACHES NOTES
Hold the bottom of the squat for a solid 3 seconds before standing out of each rep. Choose a weight that you could do 6-8 reps of WITHOUT a pause.

PAUSE 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! Hold for 2-3 seconds then 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

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

Run 1 Mile

Rest 1 Min

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

Run 1 Mile

Score is total time including rest.

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

Run Version (no distance)

Run 8 Min

Rest 1 Min

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

Run 8 Min

Score is distance if you are able to measure it!

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

ROW VERSION

Row Version:

Row 2000 Meters

Rest 1 Min

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

Row 2000 Meters

Score is total time including rest.

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

BIKE VERSION

Bike Version:

Bike 120 Cal (Men) /88 Cal (Women)

Rest 1 Min

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

Bike 120 Cal (Men) / 88 Cal (Women)

Score is total time including rest!

Goal is steady and sustainable pace on 120/88 Cal. HARD but not all out on the 30/22 Cal (all a consistent and painful pace). Steady and sustainable pace on second 120/88 Cals.

Butts and Guts is posted once a week, on Sundays. These workouts are for anyone who wants more work on the posterior and midline and can be added in whatever day makes most sense for you!

We typically suggest that when you add this workout in to the regular program - or even to one of the other accessory workouts - to treat it as a finisher as opposed to doing it before. You can find suggestions for which workouts the Butts and Guts workouts will fit in with best in the write ups for Program A, B, and C each week!

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

EMOM x 30 Minutes (6 Rounds)

Min 1: 15 Goblet Split Squat, Right
Min 2: 15 Goblet Split Squat, Left
Min 3: 20 Eye Level DB/KB Swings
Min 4: Accumulate Max Alternating Contralateral Plank Lifts
Min 5: Rest

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

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

Score: Total # of Contralateral Plank Lifts

Goal: 120-180 Reps

COACHES NOTES
Choose a weight for the split squats that will allow for you to get all 15 reps done unbroken. Remember for a split squat that you won't step your feet together for every rep - you'll just keep the split stance, lower to touch the back knee down, then drive through both feet to come back up. Go heavier for the swings (if you can) and be sure you can do those 20 reps in 1-2 sets. You'll likely have 25-35 seconds to rest for the first three minutes of each round. For the plank lifts, raise and lower the opposite arm and leg under control. Every "lift" counts as 1 rep toward your score.

SPLIT SQUAT
Assume a split stance (same footing you'd use for a lunge). You will hold a dumbbell at your chest and will lower until the knee kisses the ground. Drive through the front heel to stand. Maintain the same stance for 15 reps on your right leg. Then switch your stance for 15 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.

EYE LEVEL 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!

CONTRALATERAL PLANK LIFT
Start in a plank position (top of the push up).Keeping your knees squeezed and your belly tight, lift your right leg and your left arm until they are parallel with your body. Then lower them under control back to the plank. That's 1 rep. Then you'll switch to the opposite sides - left leg and right arm. That's 2 reps. You'll continue alternating with each lift. Do your best to keep your shoulder active and your hips level.

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

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

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

50 Rounds of:
2 Drag & Pull (Alternating)
2 Side to Side Thrusters

Every minute on the minute,
4 Hang to Shoulder (Alternating)*

*Hang to shoulders start at 1:00

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

Goal: 15-20 minutes

COACHES NOTES
It will be pretty tough to get more than 3 rounds in a minute, so grit your teeth and prepare for a slow grind. Rounds must be completed within the minute so if you do 2 drag and pulls but don't complete the thrusters in time, start over in the next minute. Think of this as an EMOM where you do the hang-to-shoulders, 2-4 rounds of drag-and-pulls and thrusters each minute, and get a few seconds to reset before going into the next minute.

SANDBAG DRAG AND PULL
Start in a plank position over your bag with the top of the bag at about knee level. Keep the belly tight and butt down. Reach down and grab the bag by the handle with one hand and perform and explosive drag and almost press to get it out in front of you as much as possible. You will then pull it back using the same hand. If you need to you can almost "back up" a bit to get a longer pull. You should pull it back down to between the knees level. If you don't quite make it - you can crawl forward a bit. The next rep will be with the other hand/arm. Each drag (up) and pull (back) counts as 1 rep.

SIDE TO SIDE THRUSTER
For the side to side sandbag thrusters you will have the bag on one shoulder. Squat to the bottom. Stand up hard and fast and use the momentum created by the legs to press the bag up and over to the other side!

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

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

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

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WARM UP
SQUAT WARM UP
PULL UP WARM UP

WORKOUT

Every 3 Min for 15 Min (5 Sets Total)

3 Front Squats

COACHES NOTES
Take at least 3 warm up sets to build up to your working weight on the front squats.

These should be heavy but not so heavy that your core collapses, elbows drop or back rounds. Make sure you maintain correct form on every rep!!

These should be heavy but not so heavy that your core collapses, elbows drop or back rounds. Make sure you maintain correct form on every rep!!

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

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

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

60 Strict Pull Ups
Completed in as few sets as possible.

COACHES NOTES
Customize appropriately and rest enough between sets so that you can perform sets of at least 5 reps the whole way. Shouldn't take more than 15 minutes.

So we want to keep these pull ups strict. If you are unable to perform 12 sets of 5 pull ups, no problem! Just use a band, put the bar in a rack and do supine rows, do trx/ring rows, or even bent over rows.

If you choose bent rows, they should be heavy but not necessitate any action or momentum from the hips. If you are feeling to much stress in the lower back, try single arm bent rows with the other hand and knee planted on a bench or box.

Session 4 Part 1

Session 4 Part 2

This is a sample from the NEW Street Parking Bodyweight Strength series that can be found on the Members Only Website under Extra Programs!

This series is designed to build strength using - you guessed - your own bodyweight. These workouts will be a challenge for many of us, as we will move slow, controlled and even spend a lot of time standing still. This type of training will improve your overall strength and transfer quite a lot to every other type of workout you do. This is also GREAT for days when you aren't feeling "intensity" and is sure to improve the stability of the joints - preventing injury.

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WARM UP
GYMNASTICS LOWER BODY WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

Part 1:

3-4 Rounds

10 Strict Pull Ups

10 Push Ups with 3 Seconds at Bottom and 4 Taps at Top

10 Side to Side Woodchop (5 each direction)

7 Reps Goblet Shin Box Lunge (there and back = 1) (check name)

COACHES NOTES
Choose a version of each movement that challenges you and may not allow you to move unbroken. Do as large a set of each as possible - so long as you can maintain strong body positions and controlled movement. When you break - take at least 10-20 seconds so that you can perform movement well when you start again. Focus on quality over speed.

STRICT PULL UP
For each rep, start from an open/active hang with hands at or slightly wider than shoulder width. Thumbs wrapped around the bar. Elbows straight, armpits open. Keep belly tight and feet together as you pull. Focus on elbows coming back and down. Bring the chin all of the way over the bar - or higher than the rings - at the top. Lower under control - and come back to a fully open position at the bottom.

Customizations:
Banded Strict
Foot assisted on box
Feet on floor in low bar
Feet on floor ring/trx
Inverted Row in equalizer bars
Bent Over Rows

PUSH UPS WITH 3 SECOND PAUSE IN BOTTOM + 4 TAPS ON THE TOP
Push up starts in a plank position with hands under shoulders or slightly behind. Hands should be about shoulder width apart with fingers pointing forward. Shoulders, hips, knees, and ankles are in a straight line. Draw belly in tight, squeeze the legs and the cheeks. As you lower focus on keeping elbows going back and staying close to the body. Lower under control - but these don't need to be slow. Touch the chest to the ground, but do not allow your bodyweight to relax on the floor. HOLD FOR 3 FULL SECONDS in the bottom position. Keep the shoulders, hips, knees, and ankles are still in line with a tight belly. No sagging, or raised hips. Press to the top under control, but at a regular pace. Make sure the body moves as one unit. At the top you will raise your right hand off the floor and tap your left shoulder. Repeat on the left side. Right again. Left again. During the taps, try to avoid rotating. Keep the belly tight and hips in line. You may choose to go to your knees if you are unable to complete 4-5 reps in a row.

Customizations:
Knees

SIDE TO SIDE WOODCHOP
You have 3 variations to choose from for this one. Stand with the feet slightly wider than shoulder width. You will use a single DB/KB or something light like a water bottle. Starting with the object held in both hands, just inside the left foot - knees bent slightly. Make sure your arms are straight, belly is tight and chest is lifted. Slowly stand and bring the object out and around in a large arc away from your body, over your head, and slowly controlled down to the inside of the opposite foot. Return back to the other side in the same fashion.

Customizations:
Bring weight out in front for each rep instead of overhead
Keep weight below the waist and close to the body

SHIN BOX LUNGE
For this movement you will start seated on the floor with one dumbbell held in both hands at the chest and legs in what is called a 90/90 position. Basically this means that both legs are bent at 90 degress with one internally rotated, the other externally rotated. This places most of your weight on one hip. From here you will basically switch the orientation of the hips/legs. Rolling over to the other hip. Keep the legs at 90 degrees. Roll through the middle slowly. Once you have switched sides you will come up to the knee and bring the back leg through and forward so that now you are in the bottom of a lunge position. Return that front leg back and lower back to the shin box 90/90 position. Rotate to the other side. Step through to the bottom of the lunge with the other leg. Return once again to 90/90. For these reps - there and back = 1 rep. So you end up doing 7 reps per side.

Customizations:
Light weight
Unweighted

Part 2:

2-3 Rounds

30 Seconds Nose to Wall HS Hold

30 Seconds Seated Pike Hold

30 Seconds Knee to Elbow Plank Hold (per side)

20 Russian Twist (there and back = 1)

COACHES NOTES
These holds might feel LONG. Remember holding proper position is more important than making the whole time in one shot. If any of these need to be broken up into smaller chunks for a time accumulation - that is fine.

NOSE TO WALL HANDSTAND HOLD
To get into position - the most simple way is to perform a wall walk. In the handstand position the hands should be underneath the shoulders with fingers wide for balance. Allow the tops of the feet and legs to touch the wall. Press THROUGH the shoulders and look back at the wall - allowing the nose and chest to touch the wall. Squeeze the legs, butt, and keep the belly tight. Pro tip - put your phone with the timer between your hands.

Customizations:
Pike HS Hold
Knees on Box HS Hold
Feet on Ground Pike Push Up Hold
Standing Dumbbell Overhead hold

SEATED PIKE HOLD
Sit on the floor with the legs out in front of you. Keep the ankles and knees together. Point the toes. Place the hands somewhere between the knees and hips with fingertips down. Keeping the legs flexed and straight, lift the legs up off of the floor and hold.

Customizations:
Knees slightly bent
Single leg up at a time

KNEE TO ELBOW PLANK
Start in a solid plank position with hands underneath the shoulders/slightly behind. Press through the shoulders and make sure the shoulders, hips, knees, and ankles are in a straight line. Belly tight. Bring the right knee up to touch the right elbow. Think of bringing it kind of OUT and UP instead of just tucking it to the chest. Hold for 30 seconds. Repeat on the other side. Rest as needed betwee the right and left hold.

Customizations:
Knee not as high
Shorter holds
Regular plank hold

RUSSIAN TWIST
Sit on the ground with legs out in front and knees bent slightly. Hold a weight in both hands in front of the belly and arms slightly bent. Lean back slightly and move the weight to tap one side of the body. Work to keep the chest up and rotate from the midsection. Lift the weight from that side - up and over to tap the other side.

Customizations:
Lighter weight
No weight