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 (Rest 15-20 seconds between movements)

8 Staggered Stance Deadlift, R foot forward
8 Staggered Stance Deadlift, L foot forward
8 Farmer Carry Reverse Lunge, R
8 Farmer Carry Reverse Lunge, L

- Rest 2 minutes before Part 2 -

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

Score: Weight Used

COACHES NOTES
Choose a weight that is challenging but allows you to do each movement unbroken for all 6 rounds. Ideally, we want you to use the same weight for both the deadlifts and lunges. Grip shouldn't become too much of an issue with the 15-20 seconds rest between each movement. Make sure during the staggered stance deadlifts that you're squeezing the butt cheek of the forward leg to come to standing.

STAGGERED STANCE DUMBBELL DEADLIFTS
Stagger your stance by just about a foot or so. Your stance should be much shorter than a split squat. Stay as light as you can on the ball of the back foot so that all the work is performed by the front leg. Make sure you keep tension in the front leg in the bottom position and keep a micro-bend in the front knee at the top so you are always under tension. Remember that the belly stays tight and back remains flat at all times.

FARMER CARRY REVERSE LUNGE
Hold the dumbbells or kettlebells at your sides. Keep your chest up with a slight retraction of the shoulders. Step back with one foot. Make sure you take a long enough step so that the heel of your front leg is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps.

Part 2

8 Rounds of 20 Sec ON / 10 Sec OFF (4 Min Total)

Accumulate as many Side to Side Plank Steps as you can!

Score is total # of side steps from all 8 rounds

COACHES NOTES
Your quads are going to be LIT from Part 1 and staying rigid in the plank. Just expect it and do your best to grit through it so that you can perform the side steps for the entire 20 seconds. If stepping is too much or you find you're changing your hip position a lot - just hold a hand plank in place.

SIDE TO SIDE PLANK STEPS
Hold a plank from the hands. Step to the right with both your right hand and foot. Then have your left side follow. Then step to the left with your left side, right side follows. Every step is one rep. So you're basically just moving side to side for 20 seconds at a time. Don't let your hips pike up - or sag down.

MAMA MODIFICATIONS

Plank Hold

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

Farmer Carry

This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and your breathing mechanics.

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.

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

6 Rounds

6 Complex Reps (Sandbag Curl + 2 Kneel to Squats)
18 Sandbag High Pulls

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

Score: Total Time

Goal: 12-16 Minutes

COACHES NOTES
This complex is nasty! The biceps are going to be super pumped between that and the high pulls so be ready. You will likely have to put the bag down at least once during the 6 reps of the complex, just don't put it down DURING the rep. If 6 reps is going to take longer than 1:20, reduce them to 4 each round. Think, smooth and steady on the high pulls. Squeeze your thighs, butt, and belly on the way up so you don't have to pull as much with the arms.

SANDBAG CURL + 2 KNEEL TO SQUAT
Start standing up tall holding the bag with a supinated grip (palms facing out). Keep your belly tight and elbows close to the body as you curl the bag up. Get your fists as close to your shoulders as possible.

Hold the bag in this top of a curl position as you step one leg back and gently lower the knee to the floor. Do the same thing with the other leg so you end up in a kneeling position still holding the bag in the curl. Avoid shrugging your shoulder to assist with supporting the bag, it should be mostly biceps doing the work.

Lift one knee up and plant the foot, then the other, so you step into the bottom of a squat. Keep your chest up and belly tight the whole time. Then step your knees back one more time per side to go back to a kneel, then back into the bottom of a squat. Stand up all the way and finally, lower the bag back down to the hang.

CUSTOMIZATIONS
Curl + Lunge + Lunge + Squat

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

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
UPPER BODY BARBELL WARM UP

WORKOUT

Shoulder Press (Strict Press)

5 Sets of 7 Reps

COACHES NOTES
Rest as needed between sets. Go up in weight across the 5 sets if you can!

SHOULDER (STRICT) PRESS
The shoulder (strict) press is a press overhead without using the legs or hips to assist the upper body. You will squeeze the cheeks, pull the ribcage down and in, bar is on the shoulders with the elbows slightly in front. Move the face back and press the bar straight up.

Once the bar has cleared the head/face you can bring the head back to neutral and continue pressing the bar UP! Lock out completely and pull the bar back over the middle of the body.

When lowering the bar back down - if you need to you may absorb with the knees. Just no assist from that dip to help the next rep.

Weighted Dips

4 Sets of Max Reps

Rest 4 Minutes between Sets - Yep, 4 minutes!

COACHES NOTES
For these reps you can do weighted dips, bodyweight only, or even a jump and slow lower for all sets.

If you are doing weighted you will choose a weight that you can get 8 but not more than 10-12.

WEIGHTED DIP
Hold a weight between the legs, wear a vest, or use a belt with weight attached. Start at the top of the rings with your elbows fully locked out, palms turned forward slightly, and shoulders pressed away from the ears. Lower your torso down, keeping your elbows back and tight to your sides. Make sure your shoulder is lower than your elbow at the bottom. Then press into the rings, keeping them close to your sides. Lock out fully at the top.

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

WORKOUT

7 Min Pistol (Single Leg Squat) Practice

Perform 3 Pistols on your Right Leg
Rest 10 Seconds
Perform 3 Pistols on your Left Leg
Rest 10 Seconds

Watch the demo video and read the coaches notes for customization options

COACHES NOTES
A pistol is a one legged squat.

You may choose to do these unassisted, or instead you may choose from one of the options in the video.

You can do them on a box and allow the front leg to drop down a bit.

You can do them using a target.

You can do them using the roll up technique. For this you basically roll on your back and come up from the bottom of a pistol using momentum.

Whatever option you choose, the idea is to really work on keeping the heel down, and getting the butt low. Don't get sloppy and plop all over the place. This is PRACTICE. Don't worry about your score!

KEEP THE HEEL DOWN!

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

Handstand Pike Walk around the Box

Each Walk Around = 1 Round

Change directions each time.

For it to count you have to make it ALL the way around in 1 unbroken trip.

HANDSTAND PIKE WALK AROUND THE BOX
You will place your feet on a box, stack of plates, whatever you can walk around in the pike position. You will want the height roughly 20-24" depending on how tall YOU are.

You will get into a pike handstand position by getting the butt over the head and the head THROUGH the arms looking back at the box. You will walk sideways around the box rotating at the feet. If you need to have a slight bend in your knee for flexibility sake - that is fine.

Keep the belly tight and keep the hips above the head in a HANDSTAND. This is not an incline push up walk.

If you can't make it all of the way around the box in one set - that is OK!!! But shoot to try to get around at least once!

You can even sub pike shoulder taps!

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

3-7 Strict Pull Ups

Pick a number that is tough but manageable for you!

You may also customize with jumping + slow lower or banded strict.

Score is total number of pull ups you completed across the 7 minutes. Put what type you did in the comments.

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

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

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

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WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

Part 1

3-5 Rounds

10-15 Dumbbell Bench Press
10-15 Dumbbell Front Raise
Max Supine Rows (Ring or Bar)

Rest 2-3 Min Between Rounds

Score is weight used for the bench press

COACHES NOTES
For the dumbbell bench press, choose a weight that you can definitely get 10 reps but 15 will be challenging. You may customize with barbell bench if you do not have appropriate dumbbells.

Go immediately from there into the front raises. You may do this with a barbell, a plate, or the dumbbells. Keep the belly tight and allow a slight bend in the elbow. Bring the weight to 90 degrees.

Immediately after your front raises you will do a max set supine rows. Choose an angle that will allow you to get at least 10 - but no more than like 25 or so.

DB BENCH PRESS
Lying face up on the bench, start with the dumbbells outside your chest, elbows about 45 degrees out from your torso. Draw your shoulder blades down into the bench and keep them pulled back even as you press up. Keep your elbows below your wrists and press straight up until your arms are fully extended and perpendicular to the floor. Lower the DBs with control back to your chest.

DB FRONT RAISE
Both arms move together for these. 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.

SUPINE ROW
Set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. 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.

Part 2

3-5 Rounds

10-15 Dips (Stationary, Ring, or Bench)
10-15 Shoulder Press
10-15 Shrugs

Rest 2-3 Min Between Rounds

Score is weight used for shoulder press

COACHES NOTES
Dip on what you've got. You may even do bench dips if necessary and can add weight on the lap if you need to make it more difficult. Make sure the shoulder gets past the elbow at the bottom and lock out completely at the top.

Go immediately into the shoulder press. For the shoulder press you may use barbell or dumbbells. Choose a weight that will allow you to get 10 for sure, but 15 will be difficult. Keep the belly tight and get the bar all the way overhead! (Not pressed out in front of you!)

Go immediately into the shrugs! Shrugs may be done with a bar or with dumbbells! Who doesn't love shrugs.

DIP
Start at the top of the rings with your elbows fully locked out, palms turned forward slightly, and shoulders pressed away from the ears. Lower your torso down, keeping your elbows back and tight to your sides. Make sure your shoulder is lower than your elbow at the bottom. Then press into the rings, keeping them close to your sides. Lock out fully at the top.

SHOULDER PRESS
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.

SHRUG
Hold a heavy pair of dumbbells at your sides. Stand tall and keep your belly, butt, and thighs squeezed tight. Shrug your shoulders up and toward your ears, making sure to keep your elbows locked out. Then relax.

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

Every 90 Seconds for 12 Minutes
(8 Total Sets)

1 Power Snatch

COACHES NOTES
For these you may choose to keep the same weight for each or build as you go. If you know your snatching abilities well - choose a weight that will be challenging but will allow you to move properly. If snatching is still new for you - start with something manageable and add weight as you are successful and still moving well.

You will do 1 power snatch every 90 seconds for 12 min or a total of 8 power snatches.

Warm up before using the snatch warm up in Members Only and do not count any of your warm up sets as part of this. When you start the clock you should be at a weight that is a "working weight" for you.

POWER SNATCH
Feet are under your hips with the heels down. Hands are wide (overhead squat grip). Hinge at the hip and bend the knees but keep the chest UP! Start to lift the bar by digging the heels into the ground and lifting the chest. Pull the bar into the body to keep it close! Once past the knees scoop your hips under your shoulders so when you finish the up and JUMP you will jump straight up and not swing the bar out forward. Finish UP with the legs and hips (arms still straight). Shrug hard. The bar will start to travel UP the body - elbows go high and outside to keep bar close. Pull up on the bar and pull YOURSELF down under it slightly. You will land in a partial overhead squat with the bar locked out over the body.

Heels down, knees out, belly tight, chest lifted, bar over head, elbows locked, pressing into the bar! Stand to finish!

Snatch Balance

5 Sets of 3 Reps

COACHES NOTES
The snatch balance is how we practice pushing ourselves DOWN in the snatch and landing in a SOLID overhead squat quickly! It is tough so start and even STAY light for this if necessary. This is about moving well and FAST over going heavy.

SNATCH BALANCE
The bar will start on the back with the hands wide (overhead squat grip). Heels are under the hips. Dip slightly keeping the heels down and chest up. Stand up hard and fast popping the bar off the shoulders in the back (make sure the head is out of the way). Don't think of pressing the bar UP - push YOURSELF DOWN under it. Move your feet out to your squat stance (shoulder width) as you go down. Land in the bottom of the squat with the butt lower than the knees, heels down, knees out, belly tight, chest up, bar over the middle of the body (slightly behind your head), pressing into the bar, elbows locked.

Something else to work on is trying to rotate your armpits forward instead of allowing them to point down. Think of pulling your shoulder blades IN and pressing your pinky into the bar. Stand up with the bar still over your head.

If you can't get the bar in the proper position at the bottom (keeps coming forward) - you may try taking your hands a bit wider.

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:

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

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

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

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

Rest 2 Min (42-44)

Sprint 200 Meters

Rest 3 Min

Sprint 300 Meters

Rest 4 Min

Sprint 400 Meters

Your score is total time from start to finish, including all rest periods. If you want, you can put your intervals and sprint times in the notes!

COACHES NOTES
The first runs should all be hard, but consistent numbers.

The rest is pretty long so don't be afraid to push each one a bit.

Last 3 sprints should be all out!

Run Version (no measured distance):

3 Rounds:
Run 3 Min
Rest 2 Min

3 Rounds:
Run 2 Min
Rest 2 Min

3 Rounds:
Run 90 Seconds
Rest 90 Seconds

3 Rounds:
Run 1 Min
Rest 1 Min

Rest 2 Min

Sprint 45 Seconds

Rest 3 Min

Sprint 1 Min

Rest 4 Min

Sprint 90 Seconds

Your score is total distance accumulated if you have a watch or something to track it.

COACHES NOTES
The first runs should all be hard, but consistent numbers. The rest is pretty long so don't be afraid to push each one a bit.

Last 3 sprints should be all out!

ROW VERSION

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

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

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

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

Rest 2 Min (42-44)

Row Sprint 250 Meters

Rest 3 Min

Row Sprint 375 Meters

Rest 4 Min

Row Sprint 500 Meters

Your score is total time from start to finish, including all rest periods. If you want to, you can add your intervals and sprint times in the notes!

COACHES NOTES
The first rows should all be hard, but consistent numbers.

The rest is pretty long so don't be afraid to push each one a bit.

Last 3 sprints should be all out!

BIKE VERSION

Bike Version (Assault / Airdyne):

Every 5 min for 3 Rounds: (0-5, 5-10, 10-15)
45 Cal Men / 30 Cal Women

Every 4 Min for 3 Rounds: (15-19, 19-23, 23-27)
30 Cal Men, 20 Cal Women

Every 3 Min for 3 Rounds: (27-30, 30-33, 33-36)
23 Cal Men / 14 Cal Women

Every 2 Min for 3 Rounds: (36-38, 38-40, 40-42)
15 Cal Men / 10 Cal Women

Rest 2 Min (42-44)

Sprint 15 Cal Men / 10 Cal Women

Rest 3 Min

Sprint 23 Cal Men / 14 Cal Women

Rest 4 Min

Sprint 30 Cal Men / 20 Cal Women

Your score is total time from start to finish, including all rest periods. If you want to, you can add your intervals and sprint times in the notes!

COACHES NOTES
The first rounds should all be hard, but consistent numbers.

The rest is pretty long so don't be afraid to push each one a bit.

Last 3 sprints should be all out!

Bike Version (Concept 2):

Every 5 min for 3 Rounds: (0-5, 5-10, 10-15)
Bike 1500 Meters

Every 4 Min for 3 Rounds: (15-19, 19-23, 23-27)
Bike 1000 Meters

Every 3 Min for 3 Rounds: (27-30, 30-33, 33-36)
Bike 750 Meters

Every 2 Min for 3 Rounds: (36-38, 38-40, 40-42)
Bike 500 Meters

Rest 2 Min (42-44)

Bike 500 Meters (HARD)

Rest 3 Min

Bike 750 Meters (HARD)

Rest 4 Min

Bike 1000 Meters (HARD)

Your score is total time from start to finish, including all rest periods. If you want, you can put your intervals and sprint times in the notes!

COACHES NOTES
The first section should all be hard, but consistent numbers.

The rest is pretty long so don't be afraid to push each one a bit.

Last 3 sprints should be all out!

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 Minute on the Minute for 20 Minutes

Min 1: 8 Tempo Goblet Squats (Tempo = 3030)
Min 2: 12 Goblet Step Up w/ Slow Lower
Min 3: 40 Sec Side Elbow Plank, Right
Min 4: 40 Sec Side Elbow Plank, Left

Tempo is 3 seconds down, no pause at the bottom, 3 seconds up, no pause at the top

Suggested Weight
Men: 40-55# DB/KB
Women: 25-35# DB/KB

Score: Weight Used

COACHES NOTES
So you'll do the work written and then rest for the remainder of the minute. At the end of the workout, you will have done each movement five times.

If you do the tempo correctly for the goblet squats, those 8 reps will take you 48 seconds! The step ups will be alternating so it's 6 reps on each leg for 12 total. Make sure you are lowering down on the SAME LEG that you stepped up with. Choose a weight that allows you to lower at a slower speed than you stepped up with. Those may take up to the entire minute but no faster than 45 seconds. Do your best to hold the side plank without resting but if you absolutely need to, you can accumulate those 40 seconds in 2-3 sets.

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

GOBLET STEP UP
Hold one dumbbell or kettlebell tight to your chest. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Make sure you choose a weight and a height that you are comfortable stepping up AND down.

SIDE ELBOW PLANK
Get into the plank position by lying on one side of your body. Support your torso by propping yourself up onto the forearm/elbow of the arm closest to the floor. Stack your shoulders, hips, knees, and ankles directly above one another then press into your grounded foot and elbow to lift your hips. Keep your supported shoulder pressed as far away from your ear as possible the entire time.

MAMA MODIFICATIONS

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

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.

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 Front Squats

then

3 Rounds of
15 Seated Press
20 Supine Toe Touches
25 Bent Over Rows
30 Floor Press

then

50 Back Squats

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

Score: Total Time

Goal: 20-25 Minutes

COACHES NOTES
Adjust the reps on the seated press to something you can do in at least 2-3 sets the whole way through. If 10 reps is more doable with a heavier bag, go for it.

Check out the demo video for a smooth way to get into position for the pressing movements.

It's one set of front squats and one set of back squats. The 3 rounds of the other stuff is sandwiched in between!

FRONT SQUATS
The bag should rest on the biceps with upper arms parallel to the floor. Keep the belly tight and chest up as you descend into the bottom of the squat with hips below knees and as you return all the way to standing.

SEATED PRESS
Sit on the floor with legs extended in front of you. Lift your chest up and keep a long spine. Bend your knees if you need to. Belly stays tight as you press the bag all the way overhead.

SUPINE TOE TOUCHES
Laying on your back with the bag pressed up over your chest, raise your legs up to touch the bag, then lower with control back to the floor. Draw your bellybutton down toward your spine as you lower the legs to avoid overarching your back.

BENT OVER ROWS
Slow down with this movement and avoid using your hips to create momentum. Keep your belly tight and just use your arms and lats to pull the bag up to the chest and lower with control.

FLOOR PRESSES
Legs can be straight or knees bent while lying on your back. Press palms into the bag itself rather than using the handles. Again, movement should be very controlled. Bag touches the chest every time and finishes with arms locked out above the mid chest.

BACK SQUAT
With the bag on your back rack, send the hips back and down. Keep your chest up, belly tight, and eyes forward as you lower hips below the knees and stand all the way back up to finish the rep.

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

Following a 30 minute clock:

0:00 - 5 Back Squats
3:00 - 5 Back Squats
6:00 - 5 Back Squats
10:00 - Max reps Back Squat (SINGLE SET)

LOWER THE WEIGHT:

15:00 - 5 Bench Press
18:00 - 5 Bench Press
21:00 - 5 Bench Press
25:00 - Max reps Bench Press (SINGLE SET)

27:00 - 3 Min AMRAP of
(As Many Reps as Possible in 3 Min)
1 Push Up
1 Squat Jump

(PUSH UP AND SQUAT JUMP ARE UNWEIGHTED)

SINGLE SET means one attempt - no re-racking between reps!

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

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

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

COACHES NOTES
For these Squats and Bench Press sets, add load between each set. Take smaller jumps with the Bench Press. Make sure that you can get at least 5 reps in the max reps set but if you get more than 15, it's probably too light! It helps if you decide the weight you want to try for the max set with and then work backward from there to figure out weights for the first three sets (take off 5-20 lbs for each set). So for example if you know you want to try for 225# in the max set - the third set might be 215#, second set 205#, first set 185#.

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

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

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

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

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

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

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

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WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

Part 1

Handstand Technique Practice

Put 7 Min on the Clock and Work on ONE of the following:

- Kicking up into a handstand on the wall.
- Shoulder Taps in a handstand on the wall.
- Kicking up to a freestanding handstand.
- Shoulder taps with a freestanding handstand.
- 10-20' Handstand Walks

COACHES NOTES
Find the option that is hard for you but is still something you can make progress with.

Things to focus on - splay the fingers and use the WHOLE hand and fingertips to balance. Keep the belly tight. Squeeze the butt cheeks. Practice shifting your weight but not allowing a lot of movement from the body.

Part 2

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

3-5 Handstand Push Ups

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

Customizations:

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

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

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

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

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

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

Part 3

5 Min Max Accumulated Chin over Bar Hold

Yep - you read that right. Set a clock for 5 minutes and hold your chin over the bar for as much of that 5 minutes as you can!

Regular palms facing forward grip. Hold for as long as you can. Break when you need to. Your score is total time from all of the holds you get during the 5 min!

CHIN OVER BAR!! NOT BEHIND OR UNDER!

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

3-5 Rounds

10 Pull Ups (any style)
10 Bent Over Rows

COACHES NOTES
Sets MUST be UNBROKEN. So customize the movements and rest as needed between sets. Go as heavy as possible on the bent over rows while maintaining proper form and finishing all 10 reps without breaking.

MOVEMENT NOTES
You will choose a style of pull up that you can do 10 unbroken but that's very difficult. So, if you can do 10 kipping pretty easy, but 10 strict is not happening - you could try something like, 5 strict into 5 kipping. You may also choose something like, banded strict, jump with moderately slow lower, slow ring rows. Something difficult for a set of 10.

For the bent over rows - you will start with the bar slightly off of the ground, with a flat back, and a slight bend in the knee. You will pull the bar to the sternum using your back. Elbows should go back and not OUT for the most part. Control the lower.

Part 2

Bicep Curl Super Set Time!

Sets 1 - 4 may be broken up
Set 5 must be unbroken

Set 1 -
(warm up set)
12 Reps Each Arm Alternating Dumbbell Curls
12 Reps Each Arm Alternating Hammer Curls

Set 2 -
(heavier than Set 1)
12 Reps Each Arm Alternating Dumbbell Curls
12 Reps Each Arm Alternating Hammer Curls

Set 3 -
(heavier than Set 2)
10 Reps Each Arm Alternating Dumbbell Curls
10 Reps Each Arm Alternating Hammer Curls

Set 4 -
(heavier than Set 3)
8 Reps Each Arm Alternating Dumbbell Curls
8 Reps Each Arm Alternating Hammer Curls

Set 5 -
(unbroken - super light burnout)
25 Reps Each Arm Alternating Dumbbell Curls
25 Reps Each Arm Alternating Hammer Curls

Score is the weight you use for Set 4

COACHES NOTES
A lot of us may not have any idea what weight to start with on this one.

First set is a warm up set. Pick something very conservative and see how it goes.

Second set should be heavier but still manageable.

Third set should be very hard. You can break these up if you need to - but keep the break only between the 2 movements.

Fourth set should almost feel like an 8 rep max - followed by an 8 rep max - ha ha!

Final set is just for the BURN! Should be unbroken except if you need to shake it out for a second because of grip issues. SUPER LIGHT!

You go through this whole thing ONLY ONCE. Rest about 2 min between each set.

ALTERNATING DUMBBELL CURL
Hold a dumbbell in each hand with your palms facing out in front of you. Keep you upper arms/elbows tight to your body and just bend one elbow to curl the DB up to your shoulder. Lower back down the same way with control until the elbow locks out. Then repeat on the opposite arm.

ALTERNATING HAMMER CURL
Hold a dumbbell in each hand with your palms facing the sides of your body (thumbs forward). Keep you upper arms/elbows tight to your body and just bend one elbow to curl the DB up to your shoulder. Lower back down the same way with control until the elbow locks out. Then repeat on the opposite arm.

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

WORKOUT

Power Clean

15 Minutes to Find a Heavy Touch and Go Double!

COACHES NOTES
Score is heaviest set of 2 (must me touch and go - so no dropping between reps).

When you start the clock you will have 15 min to find as heavy as you can get for a set of 2. Warm up before and make sure you get in at least 6 or more heavyish lifts. Rest 1-2 minutes between your earlier, lighter attempts. Then rest 2-3 minutes your heavier attempts toward the end of the 15 minutes.

POWER CLEAN
The bar will start on the ground. Hands are outside of the legs. Heels are down. There should be a slight bend in the knee and a hinge at the hips. Back is flat and chest is lifted. Arms are straight.

To lift the bar from the ground you will dig the heels into the ground and lift the chest. Pull the bar into the body keeping the arms straight. Once past the knees you will pick up speed. Keep the heels down and bring the chest to vertical as you jump STRAIGHT up! Shrug the shoulders and pull the bar UP the body by bringing the elbows high and outside. As the bar is going up pull YOURSELF down slightly and catch the bar in a partial front squat with the elbows high, heels down, knees out, and bar supported on the front of the shoulder. Stand to complete the rep!

3 MIN AMRAP
(As Many Reps as Possible in 3 Minutes)

Power Cleans

70% of heaviest weight from the first part!

COACHES NOTES
So whatever you got for your heavy touch and go double - find 70% of that and use it for this! You will have 3 Min on the clock to complete as many reps as possible of the Power Cleans.

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

4 Rounds

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

REST 90 SECONDS (6:30-8:00)

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

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

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

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

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

What's the deal with 10 seconds rest anyway?

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

ROW VERSION

4 Rounds

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

REST 90 SECONDS (6:30-8:00)

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

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

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

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

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

What's the deal with 10 seconds rest anyway?

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

BIKE VERSION

BIKE VERSION (Assault or Airdyne)

4 Rounds

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

REST 90 SECONDS (6:30-8:00)

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

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

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

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

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

What's the deal with 10 seconds rest anyway?

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

BIKE ERG VERSION (Concept 2)

4 Rounds

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

REST 90 SECONDS (6:30-8:00)

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

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

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

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

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

What's the deal with 10 seconds rest anyway?

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

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

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

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Every 4 Minutes for 20 Minutes

10-15 Freestanding Candlesticks
20 Alternating Goblet Curtsy Squats
3x10 HEAVY Eye Level KB/DB Swings

Suggested Weights
Men: 40-55# Goblet // 55-70# Swing
Women: 25-35# Goblet // 35-55# Swing

Score: Weight Used for the Curtsy Squats

COACHES NOTES
So you'll complete the candlesticks, curtsy squats, and swings then rest until the next 4-minute window starts. You'll do that 5 times (when 20 minutes are up).

Feel free to start with more than 10 reps of the candlesticks in the first few rounds but if you feel you need more rest as the workout goes, shave a few reps off. You can customize those by bending the knees into the belly before reaching your feet up. For the curtsy squats, take your time since these are relatively uncommon in B&G. If holding a weight is too much, do these unweighted! For the swings, you're doing 30 reps but you're resting for 10 seconds after every 10. Doing this will help to ensure your form stays solid and your grip doesn't become a factor.

FREESTANDING CANDLESTICK
Start lying on your back with your arms at your sides and your legs straight and together. Squeeze your belly to lift your heels and upper back off the floor. Keeping your legs as straight as possible, raise them up over your hips. Press into your arms and reach your toes up to the ceiling so that your lower back lifts up from the floor. Then lower your legs back down with some control until you're back at the start.

If you need to make these more accessible, you can tuck your knees into your belly before reaching your toes up - then bend them again to lower back down. Or, if you have a pole or something to hold onto, you can position your head near the pole and raise your arms above your head to hold onto it to assist you in getting your legs up (a traditional candlestick).

GOBLET CURTSY SQUAT
Stand tall with a weight in both hands at your chest. With one foot, take a small step back and across your body. Plant your toes and lower into a lunge until your stepping knee touches the ground gently then drive through both feet to come back to standing. Repeat that same backwards side-step on the opposite leg. Each squat is 1 rep toward the 20 so it's 10 per leg.

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

MAMA MODIFICATIONS

Candle Stick Roll Downs

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

KB Swing

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

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

15 Back Squats
200m Burden Run
12 Front Rack Lunges
100m Bear Hug Carry

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

Score: Total Time

Goal: 15-20 Minutes

COACHES NOTES
Each round should take 3-4 minutes. If you need to break on the back squats, try to get at least 10-12 in the first set. That way, you can re-rack the bag on your back, hit the last 3-5 reps and go directly into the burden run. Make sure you are keeping the belly tight and chest up on the run so you don't light up your back. Keep the elbows high on the lunges and try to go unbroken on those for at least the first few rounds. Breathe on the bear hug carry, don't try to rush it!

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

CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Sandbag Front Squats

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

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

CUSTOMIZATIONS
Shorten distance to fit time window
1:30 Back Rack Low Step Ups (4-8" Step)

SANDBAG FRONT RACK LUNGES
For these lunges, 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! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

CUSTOMIZATIONS
Shoulder Racked Step Ups
Shoulder Racked Lunges

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

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

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

Following a 30 minute clock:

0:00 - 5 Front Squats

3:00 - 5 Front Squats

6:00 - 5 Front Squats

10:00 - Max Reps Front Squats

Then Lower Weight

15:00 - 5 Shoulder Press

18:00 - 5 Shoulder Press

21:00 - 5 Shoulder Press

25:00 - Max reps Shoulder Press

27:00 - 3 min AMRAP
Thrusters

Score: Put Heaviest weight for Front Squats

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

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

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

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

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

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

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

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

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

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

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WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

Headstand Press to Support Practice

Put 7 minutes on the clock and practice one of the variations of a controlled raising of the lower body into a headstand position.

COACHES NOTES
The ultimate goal of this would be to eventually be able to do all of this stuff in a handstand, but here we are working toward first getting a free standing headstand and learning body control through these drills.

If you have already been working on the handstand variation of this and want to swap it out - go for it!

If you have injuries or issues going upside down, be careful with this one and go at your own pace!

MOVEMENT DESCRIPTION
Make sure hands and head are in a tri-pod position (Hands more in front of the face as if you had a barbell in the front rack). All of you yogis out there may also choose to lay the forearms on the ground instead of the hands.

If doing these free standing you will place head and hands on the ground and then pike the feet out straight. From here you can keep the legs straight and squeeze the butt to bring the feet up - or you may tuck the knees in and then press the legs straight. Make sure if you are doing these free standing that you are comfortable rolling out of it if possible.

Otherwise you may do one of the variations on the wall. Do not do these fast and hold the top position for a few seconds before coming down in a controlled descent.

7 Min EMOM
3-6 reps of the following complex performed every minute for 7 min:

2 Second L Hold
1 Kip Swing
1 Toes to Bar

So one time through that is 1 rep. Repeat for 3-6 reps each minute depending on your current ability!

Score: Total "Reps" of the Complex throughout the 7 minutes

COACHES NOTES
Your score is how many total reps you did through out. So if you did 5 per min for 7 min your score is 35. Write what version you did in the comments.

If you are unable to do the L hang you may do a knee tuck hang. If you are unable to do toes to bar you may do a knee up or knee to elbow.

MOVEMENT DESCRIPTIONS
You will hang from the bar and lift the legs into an L position. Hold for 2 seconds.

From here you will lower the legs and pull your head and chest through in an arch position. Then you will press against the bar and swing the feet forward into a hollow position. That is 1 kip swing.

From there you will once again pull the head and chest through as the feet go behind and press into the bar as you bring the toes up!

Accumulate 3 Min in a Hollow Plank Hold

Start the clock. Hold for as long as possible. Make a note of how long. Rest as needed. Go up again and hold...

Once your total "HOLD" time = 3 min you are done.

Your score though is your TOTAL time. (So how many total minutes/seconds it takes for you to rack up 3 min in that position).

COACHES NOTES
This is a little different than a normal plank. We want to be even a little more hollow and we want to see the hands more out in front instead of stacked perfectly under the shoulders. Use the abs to pull UP! Push the ground away with the shoulders.

If you are still working on regular planks - you may do those instead!

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

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

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WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

Part 1:

Every 3 Min for 15 Min

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

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

Score: Weight used for Floor Press

Goal: Difficult but unbroken sets of 12

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

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

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

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

Part 2:

4 Rounds of:

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

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

No score!

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

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

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

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

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WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

Push Press

6 Sets of 3 Reps

Build up in weight each set

COACHES NOTES
For this the goal will be to add weight each set. SO start with a weight that is challenging but also give you room to go up.

MOVEMENT DESCRIPTION
For the push press the bar will start on the front of the shoulders with the elbows slightly in front. Feet are under the hips with the heels down. Raise the chest and tighten the belly. Dip - keeping the heels down - allowing the knees to come forward slightly and driving them OUT - butt going SLIGHTLY back but mostly straight down - keeping the chest up with the shoulder on top of the hip. The dip is shallow and only a few inches.

Stand hard and fast out of the bottom of the dip to pop the bar off of the shoulder. Move the face out of the way and press the bar up to lock out finishing with the bar over the middle of the body and the biceps by the ears! Keep the belly tight!

When lowering the weight you will lead with the elbows in front and absorb with the knees. Either feed that into the next push press or stand and re-set if necessary.

Rest roughly 2 min or so between sets.

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

Min 1: 5 Heavy Dumbbell Jerks
Min 2: 40 Double Unders / Double Under Practice

Score is weight used for Jerks.

If you don't have consistent double unders use the second minute to practice them or give yourself a target you can hit.

COACHES NOTES
For this EMOM (Every Minute on the Minute). You will do the 5 heavy jerks one minute (rest remainder of minute). Then do the double unders on the other minute.

So basically you will do 5 rounds of the whole thing.

MOVEMENT DESCRIPTIONS
For the jerk the dip and drive part is the same as the push presses you just did. But this time instead of finishing by pushing the weight up - you will push yourself DOWN under the dumbbells. Catch with the arms locked out and biceps by the ears in a partial squat position. Heels down, knees out, chest up. Stand up to complete.

If you don't have heavy enough dumbbells you may do these with a bar!