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

3 Rounds:

Run 400 Meters for Time
Immediately into 5 Min Slow Pace Run/Jog

Score is added up 3 x 400 Meter Times

No rest between rounds so go straight into the 400m effort from the 5 minute jog

COACHES NOTES
Goal for this is to teach us how to recover while still moving after a near maximal effort.

Only your 400 meter times count. Your score is them added together.

But you must NOT walk during the 5 min slow run/jog portions.

As soon as you hit the 5 min mark for those, take a second to reset your clock and go for the next round!

If possible, just go right into it without stopping at all.

Run Version (No Distance)

3 Rounds:

Run 90 Seconds HARD
Immediately into 5 Min Slow Pace Run/Jog

Score is total distance if you have a watch or something. Don't mess up the slow pace in order to get a better score.

No rest between rounds so go straight into the 90-second HARD effort after the 5 minute jog

COACHES NOTES
Goal for this is to teach us how to recover while still moving after a near maximal effort.

You must NOT walk during the 5 min slow run/jog portions.

As soon as you hit the 5 min mark for those, take a second to reset your clock and go for the next round!

If possible, just go right into it without stopping at all.

ROW VERSION

3 Rounds:

500 Meter Row for Time
Immediately into 5 Min Slow Pace Row

Score is added up 3 x 500 Meter Times

No rest between rounds so go straight into the 500m effort from the 5 minute slow pace

COACHES NOTES
Goal for this is to teach us how to recover while still moving after a near maximal effort.

Only your 500 meter times count. Your score is them added together.

But you must NOT stop during the 5 min slow row portions.

As soon as you hit the 5 min mark for those, take a second to reset your clock/screen and go for the next round!

If possible, just go right into it without stopping at all.

BIKE VERSION

3 Rounds:

Bike 50/35 Calories
5 Min Slower Pace Bike

Score is added up 3 x 50/35 Cal Times

50 Cal is for Men
35 Cal is for Women

No rest between rounds so go straight into the 50/35 cal effort from the 5 minute slow pace

COACHES NOTES
Goal for this is to teach us how to recover while still moving after a near maximal effort.

Only your 50/35 calorie times count. Your score is them added together.

But you must NOT stop during the 5 min slow portions.

As soon as you hit the 5 min mark for those, take a second to reset your clock/screen and go for the next round!

If possible, just go right into it without stopping at all.

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

4-5 Rounds (18-22 Min)

1 Minute of Tempo Air Squats (Tempo = 3330)
30 Second Rest
1 Minute of DB Front Rack Dead Stop Forward Lunges
30 Second Rest
1 Minute of Bear Hold w/ Arm Lifts
30 Second Rest

Suggested Weight:
Men: 40-50# DBs
Women: 25-35# DBs

Score: Weight Used for Lunges

COACHES NOTES
The way the tempo for the air squats goes is - 3 seconds down - 3 second hold at the bottom - 3 seconds to stand - no pause at the top going into the next rep. You should be ACTIVE for the entire minute - even in the bottom hold, you should be fighting for the best position possible. If you do the tempo correctly, you'll finish the minute in a bottom squat hold which is totally fine. Just come to standing normally for your rest. For the lunges, if you absolutely cannot do forward and/or from a dead stop, you may do regular reverse lunges. If your knee caps are sensitive, you can touch down to a pad or towel. Think of accumulating as much time as you can in the bear hold. You will likely need to rest at some point during the minute, which is fine. Do your best to not let your hips shift or rotate much. Stay squared away!

AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep. Read Coaches Notes for tempo description!!!

DUMBBELL FRONT RACK DEAD STOP FORWARD LUNGES
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! Make sure you take a long enough step forward so that your front heel is firmly planted when the back knee GENTLY touches the ground. Pause for a 1-count. Stand all of the way up between reps and alternate legs with each lunge until 1 minute is up.

BEAR HOLD WITH ARM LIFTS
Start on your hands and knees. Your wrists should be stack directly beneath your shoulders and your knees directly beneath your hips. Curl your toes under and press into them and your hands to hover your knees just off the floor. Pull your lower belly in toward your spine and spread your shoulder blades apart. Hold here for as much time as you can within 1 minute as you alternate raising your arms from the floor. Hold for 1-2 seconds with your bicep near your ear.

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.

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.

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

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

1 Sandbag High Pull
1 Sandbag Sit Up
1 Sandbag Seated Press
2 Sandbag High Pull
2 Sandbag Sit Up
2 Sandbag Seated Press
3 Sandbag High Pull
3 Sandbag Sit up
3 Sandbag Seated Press...

Keep adding 1 rep per movement and see how far you can get in 18 min!

Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Reps (This will require math at the end....challenge accepted!)

Goal: 165 Reps + (This is through the round of 10-10-10)

COACHES NOTES
The first few rounds might feel easy. But don't be fooled, it gets juicy quick! Try to figure out the pace you would like to have around the 7th and 8th rounds, start with that pace, and do everything you can to maintain.

SANDBAG HIGH PULL
Set up with a shoulder width stance or slightly wider, hands on the narrow handle or overhand handles.

Sandbag will start on the ground . Your heels should be down, knees out, chest over the sandbag, arms straight, knees bent. You will stand hard and fast with the arms straight, add a shoulder shrug, then the elbows will come high and outside. Keep the shoulders pulled back throughout. Bring the handle or handles of the sandbag to the chest.

To return think arms, shoulders, hips then knees. Keep the back FLAT on the way down.

CUSTOMIZATION
Sandbag Muscle Cleans

SANDBAG SIT UP
You can do anything you want with your feet in the sit ups, just keep them in contact with the ground. Hold the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate.

CUSTOMIZATION
Unweighted Sit Ups

SEATED SANDBAG SHOULDER PRESS
Sit up tall on the floor with a neutral spine. Chest up, ribcage down. Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.

CUSTOMIZATIONS
Adjust reps if workout with a heavier bag
Standing Shoulder Press
Shoulder to Shoulder 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
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Part 1:

Every 3 Minutes for 15 Minutes (5 Total Sets):

4 Deadlifts
10 Pull Ups

Rest 3 Min Before Part 2

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

Score: Weight used for Deadlifts.

COACHES NOTES
Spend 10-15 minutes warming up to a heavy deadlift load before starting Part 1. It should be a weight that you COULD do 6-7 reps with so that you have enough effort left in the tank to stay strong across all 5 sets. Stay with the same load the entire time.

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.

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

Part 2:

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

8 Romanian Deadlifts
20 Push Ups

Score: Weight Used for Deadlifts

COACHES NOTES
For the RDLs, you'll use the same load for all 4 sets. It'll be considerably less weight than you used for the deadlifts in part 1. Choose a moderate weight for this one - something you COULD do 11-12 reps with.

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

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

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

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

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

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

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

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

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

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

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WORKOUT

WARM UP:

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

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

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

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

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

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

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

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

How to CUSTOMIZE:

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

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

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

SCORE: Total Reps

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

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

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

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

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

Accumulate Max Hold in 5 min:

Top of Push up on Rings or TRX Bands

COACHES NOTES
For this you will hold the top of a push up position on the rings or TRX bands. Every time you break just come down and write down how long you held for. Add up total time at the end.

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

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

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

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

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WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

Every 2 minutes for 10 minutes (5 sets)

8 Bent Over Rows
10 Shoulder Press

After 10 Min - Rest 2 Minutes

Then

Every 2 minutes for 8 minutes (4 sets)

12 Pull Overs
12 Front Raises

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

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

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

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

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

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

Finisher:

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

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

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

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

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

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

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WARM UP
SNATCH WARM UP

WORKOUT

On a 15 Min Clock, find your heaviest single of

Snatch + Hang Snatch

(One full snatch from the ground + One hang snatch from above the knee)

Score: your heaviest unbroken Snatch + Hang Snatch

Unbroken = you didn't drop the bar

COACHES NOTES
For this you will perform 1 full snatch (meaning from the ground and landing in a full squat), then you will lower the bar to the hip and perform 1 more snatch (squat) from the hang (dip, but don't go below the knee to initiate.).

You have 15 min on the clock and can add weight and do sets as you please - with the goal of going as heavy as you can for this movement in that time frame.

MOVEMENT DESCRIPTIONS
For the snatch you will start with the bar on the ground. Your grip will be wide (overhead squat grip). Heels will be down with the feet somewhere between hip and shoulder width. You will hinge at the hips and bend the knees to bring your hands to the bar. Keep the chest up and back flat. You should not be TOO squatty, but definitely have a bend in those knees. Bar is close to the body.

To stand you will drive the heels into the ground and lift the chest! Drive the knees back as the chest comes up. Once past the knees you will want to think of jumping straight UP (not forward) leading with the chest. Squeeze the butt and shrug the shoulders. Pull the elbows high and outside to keep the bar close as it starts to travel UP the body. At the same time, pull YOURSELF down under it and press against the bar as you get into a low overhead squat.

You should land in an overhead squat with the bar over the middle of the body, locked out, armpits forward, belly tight, chest up, knees out, heels down.

Stand by driving the heels down, knees out, and leading with the chest. Keep pressing into the bar!

Lower the bar back to the hips. Re-set your feet if you need to. Dip by allowing the chest to come forward slightly and allowing the bar to slide down the thigh. Keep the arms straight and bend the knees slightly.

From that position you will perform the snatch exactly the same as the other one.

If you want you may choose to work power snatches instead.

5x5 Behind the Neck Jerk

COACHES NOTES
Go light for these and work technique. Go SUPER light if you have never done them before. Be careful with the lower! Absorb with the knees!

You may work a wide grip or a more normal grip. Up to you.

BEHIND THE NECK JERK
The bar will start on the back. You will dip keeping the heels down, allowing the knees to come forward, and keeping the chest up. Stand up hard and fast to pop the bar off of the shoulders. Press the bar up and press YOURSELF down underneath it. Catch it with the heels down, knees out, belly tight and completely locked out with the bar over the middle of the body. Stand to finish.

When lowering the bar please absorb with the knees and then re-set before the next rep.

You may choose to work the power jerk or split jerk.

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

3 Rounds
Run 200 Meters
Rest 60 Seconds
Run 200 Meters
Rest 60 Seconds
Run 200 Meters
Rest 60 Seconds
Run 200 Meters
Rest 3 Min

3 Rounds
Run 400 Meters
Rest 75 Seconds
Run 400 Meters
Rest 3 Minutes

Run 800 Meters

Score is total time including rest - PLEASE READ COACHES NOTES

COACHES NOTES
Each interval should be HARD, but not ALL OUT. And the goal should be to maintain a similar pace for all 200s, and all 400s.

To be clear you complete:

200
Rest
200
Rest
200
Rest
200
Rest

That is ONE round. Do 3 ROUNDS of that. And then:

400
Rest
400
Rest

3 ROUNDS of that! And then:

800

This is a total of 5600 Meters.

RUN VERSION (No Measured Distance)

3 Rounds (Each round is 10 Min)
Run 1 Min (0-1)
Rest 1 Min (1-2)
Run 1 Min (2-3)
Rest 1 Min (3-4)
Run 1 Min (4-5)
Rest 1 Min (5-6)
Run 1 Min (6-7)
Rest 3 Min (7-10)

3 Rounds (Each round is 8 Min 15 Sec)
Run 2 Min (0-2)
Rest 75 Seconds (2:00-3:15)
Run 2 Min (3:15-5:15)
Rest 3 Minutes (5:15-8:15)

Run 4 Min

Score is total distance (if you have like a watch or something that can track it) - PLEASE READ COACHES NOTES!

COACHES NOTES
Each interval should be HARD, but not ALL OUT. And the goal should be to maintain a similar pace for all 200s, and all 400s.

To be clear you complete:

1 Min
Rest
1 Min
Rest
1 Min
Rest
1 Min
Rest

That is ONE round. Do 3 ROUNDS of that. And then:

2 Min
Rest
2 Min
Rest

3 ROUNDS of that! And then:

4 Min

This is a total of 58 Min 45 Sec.

ROW VERSION

3 Rounds
Row 250 Meters
Rest 60 Seconds
Row 250 Meters
Rest 60 Seconds
Row 250 Meters
Rest 60 Seconds
Row 250 Meters
Rest 3 Min

3 Rounds
Row 500 Meters
Rest 75 Seconds
Row 500 Meters
Rest 3 Minutes

Row 1000 Meters

Score is total time including rest

COACHES NOTES
Each interval should be HARD, but not ALL OUT. And the goal should be to maintain a similar pace for all 250s, and all 500s.

To be clear you complete:

250
Rest
250
Rest
250
Rest
250
Rest

That is ONE round. Do 3 ROUNDS of that. And then:

500
Rest
500
Rest

3 ROUNDS of that! And then:

1000

This is a total of 7000 Meters.

BIKE VERSION

3 Rounds
Bike 15/11 Cal
Rest 60 Seconds
Bike 15/11 Cal
Rest 60 Seconds
Bike 15/11 Cal
Rest 60 Seconds
Bike 15/11 Cal
Rest 3 Min

3 Rounds
Bike 30/22 Cal
Rest 75 Seconds
Bike 30/22 Cal
Rest 75 Cal
Rest 3 Min

Bike 60/45 Cal

First number is Men's distance, Second number is Women's distance.

Score is total time including rest - PLEASE READ COACHES NOTES!

COACHES NOTES
Each interval should be HARD, but not ALL OUT. And the goal should be to maintain a similar pace for all 15/11s, and all 30/22s.

To be clear you complete:

15/11
Rest
15/11
Rest
15/11
Rest
15/11
Rest

That is ONE round. Do 3 ROUNDS of that. And then:

30/22
Rest
30/22
Rest

3 ROUNDS of that! And then:

60/45

That is a total of 420/309 calories!

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 20 Min

Min 1: 12 Tempo Single-Dumbbell Sumo Deadlift @ 30X1
Min 2: 12 No Lockout Assisted Step Ups, PER SIDE
Min 3: 40 sec Elbow Plank Hip Twists
Min 4: 30 sec Tucked Hollow Hold

Suggested Weight // Height
Men: 60-80# DB/KB or lighter pair // 20-24"
Women: 35-55# DB/KB or lighter pair // 16-20"

Score: Weight Used

COACHES NOTES
So for this one, you'll end up cycling through the four movements five times.

For the tempo sumo deadlift, you'll lower down for 3 seconds then explode up and hold for 1 second at the top. Use a heavy-ish dumbbell or a lighter pair if you don't have access to a heavy DB. The no lockout assisted step ups will burn. Do your best not to "bounce" off the bottom foot. You can definitely use that leg to help you out but make the touch down as soft as possible. Those step up reps should be unbroken. The plank hip twists and hollow hold ideally is an unbroken effort but if you MUST, you can accumulate that time. Be sure to read the description and/or watch the video for all movements since they are fairly uncommon.

TEMPO 1-DB SUMO DEADLIFT
Assume a wide stance - about a foot wider than your squat stance with your toes turned out 45-60 degrees. Hold a dumbbell - one dumbbell head in each hand - at your hips. Keeping your chest proud, back flat, and a soft bend in your knees, send your hips back. As you hinge forward, make sure you are pressing your knees out as if you're trying to show your inner thighs. When the dumbbell reaches mid-shin (or when you feel your lower back start to flex), stand up hard and fast by pressing your feet into the floor. For this tempo, you'll take 3 seconds to lower into the bottom position then explode up and hold for 1 second at the top before starting the next rep.

NO LOCK OUT ASSISTED STEP UP
Set up your box or step near a sturdy object that you can hold onto for assistance during this movement. A rig post, countertop, bike, something. Start with your working foot on top of the box and nearest to your support. Make sure your WHOLE FOOT is on the box - no heel hanging off the edge. Grab your support with the same arm as the working leg (if you choose to do these weighted, hold a weight in the opposite hand). Drive through your heel to stand but stop just before your knee and hips lock out then lower back down to the floor. Then repeat. Your foot should stay on top of the box for all 12 reps. You can use your bottom foot to press of the ground a little, if you need to.

ELBOW PLANK HIP TWIST
Start in an elbow/forearm plank. Make sure your thighs, butt, and belly are squeezed tight. Press your elbows into the floor so that your shoulder blades spread out a bit. Keeping your belly tight and shoulders active, rotate your hips to the right as if you were trying to touch them to the floor. Then when you feel you can't go any further, rotate back through center. That's one rep. Repeat on the other side.

TUCKED HOLLOW HOLD
Lie on your back with your knees bent and pulled up into your belly, arms at your sides. To begin the hold, squeeze your abs and lift your upper back off the floor and reach forward through your finger tips. It should almost feel like you're trying to touch your shoulders to your knees.

MAMA MODIFICATIONS

KB/DB Deadlift

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

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

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)

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

16 Minute AMRAP
(As Many Reps as Possible in 16 Minutes)

2 Sandbag Drag & Pull
2 Sandbag Side to Side Thruster
2 Single Arm Sandbag Bent Over Row (1 Left/ 1 Right)
4 Sandbag Drag & Pull
4 Sandbag Side to Side Thruster
4 Single Arm Sandbag Bent Over Row (2 Left/ 2 Right)
6 Sandbag Drag & Pull
6 Sandbag Side to Side Thruster
6 Single Arm Sandbag Bent Over Row (3 Left/ 3 Right)
8 Sandbag Drag & Pull
8 Sandbag Side to Side Thruster
8 Single Arm Sandbag Bent Over Row (4 Left/ 4 Right)
....

Keep adding 2 reps to each movement until the clock hits 16:00.

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

Score: Total Reps

Goal: To get into the round of 14 reps of each movement.

COACHES NOTES
See the description of the single arm bent over rows below, you should be supported with the opposite arm so they are more manageable. If they still are not happening, especially with you heavier bag folks, just go with bent over rows. It's going to start getting hairy near the round of 8 reps or so, make sure you don't go too hard out of the gate.

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.

CUSTOMIZATIONS
Adjust the reps if working with a heavier bag
Sandbag Up & Overs

SIDE TO SIDE THRUSTER
Start with the bag on one shoulder, feet under shoulders, heels down. Reach the butt back and down and get to the bottom of the squat. Stand hard and fast to pop the sandbag off of the shoulder. Press the sandbag straight up to lock out overhead then lower it down on to the opposite shoulder.

CUSTOMIZATIONS
Adjust reps based on bag weight
Sandbag Thrusters

SINGLE ARM SANDBAG BENT OVER ROW
Find a staggered stance position with the left leg forward and right leg back. Plant the left elbow/forearm on your left thigh. You can also plant your left hand on a box, bench, or even the wall. If you are using a bench you, plant the left knee on there. Keep the belly tight, back flat and shoulders packed down onto your ribs. Grip the sandbag by the center handle and raise it up off the floor if possible.

The movement should start with the arm straight, draw your elbow up and back until your hand touches your ribcage, then lower with control. Don't try to use your hips or jerk your chest up for assistance. Once you've completed the appropriate number of reps, switch arms and repeat on the other side.

CUSTOMIZATIONS
Sandbag Bent Over Rows

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

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

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

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WARM UP
SQUAT WARM UP
SHOULDER WARM UP

WORKOUT

Back Squat

4 x 6

Perform a set of 6 Back Squats every other minute for 8 minutes.

COACHES NOTES
These should be done at the same load across all four sets. Pick something that those final reps on the final set will be very challenging but you can maintain correct form.

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.

Bench Press

4 x 6

Perform 6 Bench Press reps every other minute for 8 minutes

COACHES NOTES
These should be performed at the same load and it should be moderately heavy from the start. Go a little lighter if you do not have a spotter.

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.

4 Rounds of:

8 Bulgarian Split Squats (Left leg forward)
8 Bulgarian Split Squats (Right leg forward)
8 Tempo Push Ups (Tempo = 41X1)

Idea for loading (No need to go heavier than this):

Men: 75-95# Barbell or 40-50# DBs in each hand.
Women: 45-65# Barbell or 25-35# DBs in each hand.

Goal: Keep your torso upright in the split squats and maintain the tempo for every push up!

COACHES NOTES
Choose a variation and load that you can perform all reps unbroken. If you are new to these, start light and add load as you get more comfortable. No matter what they should be relatively light.

For the Bulgarian Split Squats, you can either have a barbell on your back rack, hold a pair of dumbbells at your shoulders or hanging by your sides.

Place the top of one foot face down on the bench behind you so the sole of your foot is facing up.

Step your front foot forward enough that when you lower into the bottom position, your foot is flat on the floor and you knee does not travel beyond your toes.

Your feet should be wide enough (roughly shoulder width) that you can maintain balance throughout.

Keep your chest up and belly tight. Slowly lower your hips down and back toward the bench until your thigh is parallel to the floor. Your knee may or may not touch the ground.

Push through the heel of your front foot to come back up. Your front knee should maintain a slight bend at the top.

For the tempo push ups, it is a 4 second descent to a hover 1 inch from the floor for 1 second. Push back up with max power then pause for a second at the top before starting the next rep.

Keep your body in a rigid position. Squeeze your butt, your thighs and your abs the whole time.

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

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

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WARM UP
GYMNASTICS PULL WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

5 Rounds

20 Second Hollow Hold
20 Second Superman Hold
10 Second Kip Swing

Rest as needed between rounds.

COACHES NOTES
We are really working on the position of hollow and arch and then transferring that to the bar.

For the Hollow Hold you will lay flat on your back and place the hands over the head. Lift the hands and feet by pressing your lower back into the ground and "hollowing out" through your midsection.

For the Superman you will roll over and pretty much do the opposite. You will lift the hands chest and feet by squeezing the butt and lifting the chest!

When you hang from the bar you will find the hollow position by pressing against the bar with the lats. For the arch you will pull through! Allow yourself just to swing and don't pause at all in the front or the back.

Every 30 Seconds for 7 Min:

1 Knees to Elbow
2 Toes to Bar
1 Knees to Elbow

Switch to every minute, if necessary.

For this, if you are not yet ready to do a Toes to Bar - no problem! You can do 1 Kip Swing - 3 Knees Up - 1 Kip Swing!

COACHES NOTES
We put a score in here just so guys could log something. Put how many rounds (out of a possible 14) you completed.

Make sure you are using a strong push and pull against the bar for the swing in these movements. Keep the core engaged and legs straight (except when you bring the knees to the elbows)

On the knees to elbows - TOUCH YOUR KNEES TO YOUR ELBOWS (not your triceps). You will really have to lean back to make it happen!

KNEES TO ELBOW
Start hanging on the bar in an active position - shoulders pressed away from the ears, belly tight, legs together, toes pointed down toward the floor. Start the kip swing by pushing and pulling on the bar. When you're ready to complete a rep, press into the bar so that your torso moves behind it. Raise your knees up toward your belly and you tuck your hips under. Continue to press into the bar so that your torso stays back and give your knees enough time to rise and touch to your elbows. Then lower your legs and reach your toes behind you as your torso moves back forward into the arch of the swing.

TOES TO BAR
Start hanging on the bar in an active position - shoulders pressed away from the ears, belly tight, legs together, toes pointed down toward the floor. Start the kip swing by pushing and pulling on the bar. When you're ready to complete a rep, press into the bar so that your torso moves behind it. Keeping your legs together and as straight as possible, raise them up. Continue pressing into the bar until your toes make contact with it between your hands. Then quickly lower your legs and reach your toes behind you as your torso moves back forward into the arch of the swing.

7 Min Practice

Pike Handstand Hold with Alternating Leg Lifts

COACHES NOTES
You may do this from a box (watch the shins) or against the wall. You will hold a pike handstand and lift one leg until it's upright - hold for 3 seconds - lower it - and then switch.

Take breaks as needed. Practice for 7 minutes

If you want to work on getting both up - go for it!

PIKE HANDSTAND HOLD + LEG LIFTS
Start with your toes propped up on top of a box, your hands a foot or two away from the edge of the box, and your body facing the ground. Your hips should be stacked directly above your shoulders and wrists. If you need to, you can bend at the knees slightly. From here, raise one leg up as if you're trying to touch your toes to the ceiling. Once it's stacked above your hips and shoulders, hold there for 3 seconds. Then, lower under control back to the box. Raise the other leg for another 3 second hold. Continue alternating as long as you're in the hold.

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

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

WORKOUT

Bench Press

4 x 8

Rest 60 Seconds Between Sets

COACHES NOTES
These should all be at the same weight. Make sure it's challenging but can be done unbroken.

This can also be done with dumbbells.

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.

This can also be done with dumbbells.

Bent Over Row

4 x 12

Rest 60 Seconds Between Sets

COACHES NOTES
This can also be done with dumbbells.

Set up for the bent over row by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

Take 10 minutes to get as far as you can:

1 Chin Up
2 Push Ups
2 Chin Ups
4 Push Ups
3 Chin Ups
6 Push Ups
...

Keep adding 1 Chin Up and 2 Push Ups to each subsequent set until you reach 10 minutes or are unable to perform the reps unbroken.

Score: Total Reps of both movements combined added up at the end!

Goal: Rest as much as you need to between sets so you can get all the reps without breaking.

COACHES NOTES
There should be a lot of rest between sets once you get to 4+ reps on the chin ups. Choose a version that you can do 10 pulls (chin ups) and 20 pushes unbroken.

For the chin ups, use a supinated grip, meaning palms facing toward you. Pull your shoulders down and squeeze your belly. Pull yourself up until your chin is over the bar, then lower with control until arms are extended.

Use bands or modify to ring rows with the same grip, palms up or even close grip bicep curls.

For the 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.

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

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

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WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Take 20 Minutes to Find a Heavy "Single" of the Following Complex:

Full Clean + Front Squat + Thruster

**Must hold on to the bar for the whole complex each time.

COACHES NOTES
You will warm up and then put 20 minutes on the clock and try to find your heaviest weight possible of the complex. Complex must be unbroken, which means you must hold onto the bar for all 3 parts without dropping.

For the clean the bar will start on the ground. Feet are under the hips and hands are outside of the legs. Heels are down, knees are bent and there will be a hinge at the hips. Back is flat with the chest up. Arms are long and straight.

To lift the bar you will drive the heels into the ground as you lift the chest and pull the bar into the body. Once past the knees you will pick up speed. Keeping the arms straight stand up (jump) hard and fast. Shrug the shoulders. As the bar starts to travel up, pull the elbows high and outside to keep the bar close to the body. Pull YOURSELF DOWN under the bar. Bring the elbows around and through FAST as you pull down. You will land in a solid front squat with your heels down, knees out, butt lower than the knees, chest up, elbows high, belly tight! No plopping or rounding. Stand by driving the heels down and leading with the elbows.

Then you will perform a front squat. Elbows stay up. Belly stays tight. Reach the butt back and down to the bottom of the squat. Once again, stand.

For the thruster you will do ONE MORE front squat. This time as you stand out of the squat you will pick up speed. Almost jump with the bar to pop it off of the shoulders. Move the face out of the way. Press the bar straight up and lock out over the middle of the body with the biceps by the ear. Keep the belly tight!

3 x 1 Min Double Dumbbell Overhead Hold

Rest as needed between Sets

Score is the weight you used

(if you use 25# Dumbbells put 25# as your score not 50#)

COACHES NOTES
Press those babies up there, get the biceps by the ears, keep the belly tight and HOLD for 1 minute!!

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

(Measurable Distance)

8 Rounds
200 Meters Slow Jog
200 Meters Sprint

Rest 1 Min between rounds

Score: Total Time

Goal: Do NOT mess up the paces to try to get a better time!

COACHES NOTES
This one is pretty simple! As soon as you hit that 200 meter mark from the jog - you hit the gas pedal and never look back!

(No Measured Distance)

8 Rounds
1:15 Slow Jog
:45 Sprint

Rest 1 Minute between rounds

Score: Total Distance

Goal: Do NOT mess up the paces to try to get a better score!

COACHES NOTES
Pretty simple. As soon as you hit 1:15 turn on the gas and never look back!

If you have a GPS watch or something - track the full distance.

ROW VERSION

8 Rounds
250 Meters Slow
250 Meters Sprint

Rest 1 Minute between rounds

Score: Total Time

Goal: Do NOT mess up the paces to try to get a better time!

COACHES NOTES
Pretty simple. As soon as you hit the 250 meter slow - turn on the gas and never look back!

BIKE VERSION

8 Rounds
1:15 Slow Spin
:45 ALL OUT

Rest 1 Minute between rounds

Score: Total Calories

Goal: Do NOT mess up the paces to get a better score!

COACHES NOTES
Pretty simple. As soon as you hit 1:15 slow - turn on the gas and never look back!

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

6 Rounds (18 Minutes)

30-sec DB Deficit Lateral Lunge Step, Right
15-sec Rest
30-sec DB Deficit Lateral Lunge Step, Left
15-sec Rest
30-sec Elevated Staggered Stance RDLs, Right
15-sec Rest
30-sec Elevated Staggered Stance RDLs, Left
15-sec Rest

- REST 4 MIN before Part 2 -

Suggested Weight
Men: 40-55# DB(s)
Women: 25-35# DB(s)

Score: Weight Used on RDLs

COACHES NOTES
Holy hamstrings! The extra "reach" in the RDLs today are sure to light up your hammies. Don't hinge so low that your low back rounds. Only go as long as you can maintain a flat back! Before you dive into the deficit lateral lunge step, PLEASE be sure to do a few test lateral lunges without weight - first, without the plate and then with the plate. If you need to, mark where your static leg needs to be in order for you to have the correct stance each time. Also - be sure that your plate will not slide or shift. You can set a heavy DB on the opposite side to keep it still.

DB DEFICIT LATERAL LUNGE STEP
Stand with a dumbbell in your left hand and a 3-4" plate within a lunge-distance to your right. Step wide with your right leg and plant your right foot onto the plate. Send your right hip back and down as you squat into the leg. Let the arm holding the dumbbell hang long but be sure to keep your chest proud and your torso as upright as you can manage. You may need to let your left toes lift from the floor and rotate up toward the ceiling. Do your best to get your hip below your knee on your right side but if you feel your heel starting to lift, stop there. Once you get to depth, drive through your right heel to stand and step your feet back together. Stay on that side until the 30 seconds are over. Then switch the dumbbell to the right hand and turn around so that the plate is now on your left.

ELEVATED STAGGERED STANCE RDL
Stand with your left foot on a 3-4" plate and your right foot on the floor, in front of the plate. Hold a dumbbell in each hand. Put a soft bend in both knees, lift your chest real proud, and send your hips back. As your torso inclines forward, press back into the dumbbells so that they travel slightly behind the forward leg. As the dumbbells pass your knees and reach mid-shin, drive through both heels to come back to standing.

Part 2

4 Rounds (8 Minutes)

30-sec V-Up to V
30-sec Rest
30-sec DB Bear Crawl March (15s Fwd/15s Bkwd)
30-sec Rest

Suggested Weight
Men: 40# DB
Women: 25# DB

Score: Total "V-Up to V" Reps

COACHES NOTES
Two new movements in this part of today's B&G so be sure to watch the demo video and/or read the written descriptions! If you're having trouble with the rhythm of the V-Up to V, you can do just V-Ups, just Vs, or tuck ups! For the bear crawl march, the goal is to move continuously for 30 seconds. If your space is limited and you can't move forward/backward for 15 seconds at one time - you can move back and forth in 5-sec intervals!

V-UP TO V
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body. As soon as your body is laid out again, snap back up - this time with your legs wide (like a V) and reach your arms between. That's 1 rep. Then lower back to hollow body and start back over with the classic V-Up.

DB BEAR CRAWL MARCH
Start on your hands and knees with a dumbbell on the floor beneath you. Your wrists should be stacked directly beneath your shoulders and your knees directly beneath your hips. Curl your toes under and press into them and your hands to hover your knees just off the floor. Pull your lower belly in toward your spine and spread your shoulder blades apart. Reach with your right hand and grab hold of the dumbbell. Lift it and place it down out ahead of your hands. Then crawl forward until it's beneath you again. Grab it with your left hand this time and place it down in front of you. Continue moving forward for 15 seconds. Then for 15 seconds, crawl backwards, bringing the dumbbell back beneath you as you crawl behind it. If you can't move in one direction for a full 15 seconds, you can move forward and backward in 5-sec intervals until you've hit 30 seconds.

MAMA MODIFICATIONS

Alt V-Up

This movement is a big demand for the core and pelvic floor and for the most part, is not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion, with knees bent, just arms, or just legs. However you can also always sub one of the following movements: Any of the Functional Progressions, Ball Slams, Heel Taps, KB Swings, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk, or any other movement from the Core Section of the Mama Mods Movement Library.

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.

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

5 Rounds

30 Bear Hug Lunges
20 Seated Side to Side
12 Push Up + Lateral Drag

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

Score: Total Time

Goal: 18-25 minutes

COACHES NOTES
Each round should take roughly 3:30-5:00. The weight of your bag will be a determining factor, especially on the seated side to side. Don't try to rush those. Make sure you are keeping a long spine when you rotate the torso from side to side on those. Keep your hips in line with the shoulders and ankles on the lateral drags. Another way to think about that is to try to keep your shoulders over the wrists rather than letting them track back behind them.

SANDBAG BEAR HUG LUNGE
Hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight, chest up and draw your elbows back alongside your ribcage to keep the bag close to your body. You may choose from forward stepping, reverse, or even walking lunges. Alternate legs so for the set of 12 for example - it's 6 per leg. Drive off of the heel and don't allow the knees to cave. 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 heel down. Don't allow the knee to cave in. You will GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next rep.

CUSTOMIZATIONS
Zercher Lunges
Sandbag Step Ups

SANDBAG SEATED SIDE TO SIDE
Each twist counts as a rep.

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

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

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
SQUAT WARM UP
SHOULDER WARM UP

WORKOUT

Front Squat

4 x 6

(Perform 1 Set of 6 Reps Every Other Minute for 8 Minutes)

COACHES NOTES
Warm up well before so that all 4 sets are heavy. Rest 2 min before Part 2 (Shoulder Press).

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

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

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

Shoulder Press

4 x 5

(Perform 1 Set of 5 Reps Every Other Minute for 8 Minutes)

COACHES NOTES
Stick with the same weight for all four sets. It's probably best to go with a light-moderate load since this volume is pretty high for shoulder press. Rest 3 Min before Part 3 (Lungesters)

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

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

Lungesters

4 x 6

(Perform 1 Set of 6 Reps Every Other Minute for 8 Minutes)

COACHES NOTES
This is an opportunity to load this movement a bit more. These should NOT be rushed. Controlled lunges - re-set the feet - thruster.

When re-racking the thruster press to the shoulders. Absorb with the knees. Re-set the belly and re-focus before you start the next lungester rep!

Barbell Lungesters start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. 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. You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the 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 barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

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

7 Minutes of:

Handstand Walk Away Practice

For a score you can put how many successful 3+ step walk-aways from the wall you got!

COACHES NOTES
You will start in a handstand against the wall. Without kicking yourself off of the wall the goal is to walk away from the wall a few steps.

If you aren't ready to walk away from the wall you can practice just a handstand hold with the chest against the wall - or shoulder taps with the chest against the wall.

Make sure you do not overextend. Your face should also be pretty close to the wall! Shift weight into the fingers to initiate walking away. Squeeze the butt!

Every 30 Seconds for 10 Min:

3 Second Chin Over Bar or Rings Hold + 1 Muscle Up

Score: Number of successful rounds completed (up to 20)

COACHES NOTES
If you have muscle ups - you know what to do. Hold the chin over - push away and kip at the bottom into your next muscle up. Rest remainder of 30 seconds.

If you are new to muscle ups but want to try this - cut it to one per min.

If you aren't quite ready to do it with the hold, you may just do 1 muscle up per min.

If you don't have your muscle ups yet you may do a chin over bar or rings hold followed by a jumping bar or ring muscle up.

You may also do a 3 second chest to rings hold + a muscle up transition! Remember - keep the rings close. Pull all of the way to the chest and keep pulling YOURSELF through the rings! Lock out at the top of that dip!

7 Minutes of:

Max Box Pike Walk Around

Alternate direction each time.

Score: # of Times You Make It Around the Box

COACHES NOTES
Make sure to get the hips over the shoulders and hands for this movement. If you don't have a box to use you can just to pike shoulder taps. Let's call 16 taps = 1 trip around the box.

Each set of 16 shoulder taps or each trip around the box = 1 rep for scoring.

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
PULL UP WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

PART 1

4 Sets

Max Pull Ups (10+)
Max Push Ups (15+)

Rest 2 minutes after each set of Push Ups

Score: Total Reps of Both Combined

**Please choose a pull up style that doesn't allow you to get more than 20 reps each time. Go STRICT if you can!

COACHES NOTES
For the first part you go max pull ups right into max push ups. Then rest 2 minutes and repeat for 4 total sets.

Use bands, ring rows or bent over rows instead of pull ups to make sure you get at least 10 reps in the first round. We want to see straight arms in the bottom and chin over the bar or chest contact with the rings, bar or DBs at the top.

Go to your knees or elevate your hands to keep a rigid body position, full range of motion, and get at least 15 reps in the first round.

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.

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.

PART 2

6 Min Alternating Tabata
(Tabata = 20 seconds of work followed by 10 seconds of rest)

Alternating DB Curls
Alternating Tricep Extensions

Score: Weight Used

COACHES NOTES
The second part is also going back and forth between movements. So, 20 seconds of alternating curls, 10 seconds rest, then 20 seconds of alternating tricep extensions, 10 seconds rest. You will do a total of 6 rounds of each movement. Choose light weights to get lots of rest!

Both of these movements will alternate one arm at a time. You can be standing or seated.

For the tricep extensions, keep your upper arm vertical with biceps by the ears the whole time.

BICEP CURLS
Start with straight arms at the bottom then bend at the elbow. Bring the weight as close to the shoulder as possible without raising the elbows. Keep the elbows glued to the torso the whole time. Squeeze your legs, your butt, and your belly to avoid using any kind of momentum.

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