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

15 Ground to Overhead
20 Overhead Lunges
60 Sandbag Hop Overs

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

Score: Total Time

Goal: 15-20 Minutes

COACHES NOTES
Keep your chest up setting up for every rep on the ground to overheads and make sure you a really driving your feet down into the floor as you stand. If you are working with a heavier bag, consider customizing to sandbag high pulls. The goal is 3-4 minute rounds. Push up out of the shoulder on the lunges and try to find a good rhythm that you can maintain for at least sets of 10.

GROUND TO OVERHEAD
Grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

CUSTOMIZATION
Sandbag High Pull

SANDBAG OVERHEAD LUNGE
Hold the sandbag in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot 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 6 you end up doing 3 on each side.

CUSTOMIZATIONS
Front Rack Lunges
Back Rack Step Ups

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

CUSTOMIZATIONS
Skip Overs
Sandbag Shuffle

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
FULL BODY SIMPLE WARM UP
SHOULDER WARM UP

WORKOUT

Pause Bench Press

6 Sets of 5 Reps

COACHES NOTES
Rest as needed between sets. You will definitely need to do some warm up sets. Start with the empty bar and work up. Start counting these toward your 6 x 5 once the weight feels challenging.

You want to pause for 3 seconds at the bottom - with the bar touching your chest. This is not the bar RESTING on your body!!!

Doing this takes the stretch reflex out of the movement and it's ALL pressing power!!! You will most likely have to go MUCH lighter than a normal set of 5 bench press.

BENCH PRESS
Hands should be roughly outside of the shoulders. We HIGHLY recommend wrapping the thumb around - no monkey grip!! This is for your safety!

Before lowering the bar to the chest for the first rep, think of pulling your shoulder blades back and down and rooting your heels! Add plates under your feet if you need to so you can get your heels down.

Lower the bar to the chest - count to 3 - press out! Use a spotter if you can!!

3 Sets of Max Reps

Push Ups

COACHES NOTES
Rest as needed between sets.

Choose a push up style that will allow you to get at least 12-15 reps each time (and 20 for the first set.)

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. If 12-15 aren't going to happen after the first set - go to the knees or elevated push ups!

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
FULL BODY SIMPLE WARM UP

WORKOUT

PART 1

7 Min Handstand Hold Practice

Put 7 Min on the clock and practice a freestanding handstand.

COACHES NOTES
To add difficulty stay within a 3 foot by 3 foot box.

To customize you may hold against the wall or even practice kicking up freestanding or against the wall for 7 min.

Make this work for you and work at the level you are at.

For the score you can put the cumulative actual hold time in the HS - but it's not a huge deal. The idea is to practice for 7 min.

HANDSTAND
A couple things to focus on. Squeeze the belly and butt. Spread out the fingers and distribute weight. Work to not look at your fingers. Look at the heels of your hands or better yet - get your head into a neutral position looking forward. Practice keeping the feet together and even toes pointed for extra cool points.

If you are practicing against the wall. Keep the butt OFF of the wall. Heels only. Belly tight.

If you are practicing kicking up. Place hands down and press into the ground as you kick up one foot at a time. Getting higher and higher as you feel more and more comfortable.

PART 2

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

3 Handstand Push Ups or Customization
15 Hollow Rock

Score: Total Completed Rounds + Any Additional Reps.

COACHES NOTES
For the handstand push ups you may do strict, kipping, slow lower (only if you can really control it), or pike on the box!

HANDSTAND PUSH UP
Make sure you hit a good tripod position at the bottom. This means your head isn't between your hands but slightly behind and closer to the wall than your hands are (same position you would be in if you were pressing a bar off of your shoulders). Control the lower! At the top of the press, be sure to squeeze your butt and belly so that only your heels are in contact with the wall. Push your head forward so that your ears are in line with your biceps.

HOLLOW ROCK
Lie on the back with hands overhead pull the rib cage down to bring shoulders and hands off of the ground. Keep the legs straight and lift the legs. Rock back and forth working to keep the entire low back on the ground.

You may customize to hands down at sides or bent knees if necessary!

PART 3

Tabata Ring Push Up

4 Min of 20 seconds on 10 Seconds Off (This ends up being 8 rounds)

Ring/TRX or Deficit Push Ups

Score: Total Reps

COACHES NOTES
For this you will do as many reps as you can in 20 seconds, rest for 10 seconds and keep repeating for 4 min.

The peacocking on this one is imminent. Embrace it.

RING PUSH UP
All of the same important points of the push up except with an added layer of stability. Keep the belly tight. No sagging or snaking. Get the front of your shoulders in line with the bottom of the rings or slightly beyond. Keep the rings pulled in tight to your sides!!! Lock ALL of the way out at the top. Go to the knees if you need to or step forward so your body is at a greater incline!

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

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

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

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WARM UP
UPPER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

PART 1

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

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

Rest 3 minutes before Part 2

Score: Enter weight used for Bent Over Row as your score - put DB Bench Press weight in notes.

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

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

BENT OVER ROW
Keep the elbows tight and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

DB BENCH PRESS
Choose a weight that you can definitely get 10 reps. You may sub barbell bench if you do not have appropriate dumbbells.

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

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

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

PART 2

8 Minute Alternating "Tabata"

20 Seconds Push Ups
10 Seconds Rest
20 Seconds Ring Rows
10 Seconds Rest

Repeat this cycle for 8 Total Minutes

Score: Total REPS from All Rounds / both movements combined

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

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. If 12-15 aren't going to happen after the first set - go to the knees or elevated push ups!

RING/TRX ROW
Grab the handles or rings and lie back until your elbows lock out completely. Just remember that the more parallel your body is to the ground - the more difficult these become. You can step forward to make them more challenging or backward to make them more accessible. Keep the body rigid and belly tight - and pull all of the way to your chest at the top. Keep your elbows close to your sides and lock them all the way out at the bottom each time.

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

Tall Clean

3 Sets of 5 Reps (Lightly Building)

COACHES NOTES
This movement will REALLY focus on your ability to pull under the bar quickly. Start super light for first set - probably the empty bar and only add as you are able to keep speed and use no assistance from the legs and hips.

TALL CLEAN
Start with the bar at the hang position. With no dip and drive from the hips and knees you will SHRUG and immediately pull under into the front squat. You are going to have to be FAST with the lower body and feet. And FAST with the elbows coming around and through.

On a 20 minute clock, perform 7 sets of:

Clean Pull + Clean

(Each set is just a single rep of the complex: 1 Clean Pull + 1 Full Clean)

COACHES NOTES
To be performed on a 20 min clock. Warm up reps do not count. All 7 sets should be challenging but not "max" effort. Goal is going heavy while working technique.

CLEAN PULL + CLEAN
Set up for your clean with the bar on the ground. Heels are down, hands outside of the legs, chest up, bar close, arms straight, knees bent, hips a bit higher than knees, chest higher than hips.

Pull from the ground in CONTROL and once past the knees pick up speed. Keep the heels down as you lift and bring the chest vertical and then explode through the hips and shrug to start to make the bar weightless. Shoulders should be BEHIND the bar before you start to shrug and extend! Focus on pulling the bar into the body throughout.

Lower back to the ground and use the same technique for the first part of your clean. Only difference is that you will pull under into a front squat position after the shrug to finish the full clean.

Make sure you pull under fast and land in a solid front squat position with the heels down, knees out, chest up, butt lower than knees, belly tight, elbows high, bar on the shoulders. Stand by leading with the elbows, driving through the heels, and pushing the knees out to complete.

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

Squat Clean Singles

Goal: 20+

Score: You will enter weight used. Enter number of reps completed in the comments.

COACHES NOTES
In 3 min you will do as many SINGLES - must be dropped or lowered with a complete re-set for each new rep.

Choose a weight that will allow you to get roughly 7 per minute - or a little bit faster than 1 every 10 seconds. Focus on technique - a good set up - and good catch on each rep.

Street Parking Endurance is posted once a week, on Sunday. It is meant for anyone looking to build a bigger engine through extra work on the rower, bike or running. Add this in wherever makes sense for your schedule.

For the most part we recommend doing the Endurance workout as a stand alone workout in its own session or even its own day. You know your fitness and recovery level - but that is our general suggestion.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

Run 1000 Meters

Rest 3 Min

Then

10 Rounds
100 Meter Jog
100 Meter SPRINT
100 Meter Walk

Then

Rest 3 Min

Then

Run 1000 Meters

Score is your slowest 1000 meter time. (They should be close to the same!)

COACHES NOTES
1000 Meter Pace should be hard but not 100%. Goal is to be able to match it the second time around.

Sprint is a SPRINT!!!!

You should be going straight from the walk into the jog. No rest during that 10 round part.

Run Version - No Measured Distance

Run 5 Min (0:00-5:00)

Rest 3 Min (5:00-8:00)

Then

10 Rounds (8:00-26:20)
30 Seconds Jog
20 Seconds SPRINT
1 Min Walk

Then

Rest 3 Min (26:20-29:20)

Then

Run 5 Min (29:20-34:20)

Score is distance on the second 5 min run if you can measure it

COACHES NOTES
5 Min Pace should be hard but not 100%. Goal is to be able to match it the second time around.

Sprint is a SPRINT!!!!

You should be going straight from the walk into the jog. No rest during that 10 round part.

ROW VERSION

Row Version:

Row 1000 Meters

Rest 3 Min

Then

10 Rounds
100 Meter EASY Row
150 Meter SPRINT Row
30 Seconds Rest

Then

Rest 3 Min

Then

Row 1000 Meters

Score is your slowest 1000 meter time. (They should be close to the same!)

COACHES NOTES
1000 Meter Pace should be hard but not 100%. Goal is to be able to match it the second time around.

Sprint is a SPRINT!!!!

BIKE VERSION

Bike Version:

Bike 75 Cal (Men) / 55 Cal (Women)

Rest 3 Min

Then

10 Rounds
5 Cal Bike EASY
8 Cal (Men) / 6 Cal (Women) Bike SPRINT
30 Seconds Rest

Then

Rest 3 Min

Then

Bike 75 Cal (Men) / 55 Cal (Women)

Score is your slowest 75/55 cal time. (They should be close to the same!)

COACHES NOTES
75/55 Pace should be hard but not 100%. Goal is to be able to match it the second time around.

Sprint is a SPRINT!!!!

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

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

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

6 Rounds (18 Minutes Total)

40 Sec Double DB Sumo Deadlift
20 Sec Rest
40 Sec Lateral Crossbody Goblet Step Ups
20 Sec Rest
40 Sec Weighted Elbow Plank
20 Sec Rest

Suggested Weight
Men: 35-55# DB(s)/KB(s) | 25-45# Plate
Women: 20-35# DB(s)/KB(s) | 15-25# Plate

Score: Weight Used for Step Ups

COACHES NOTES
Aim to hit 12-16 of the Sumo Deadlifts and 10-14 of the Step Ups! Read the written description and watch the demo video so that you know what we're looking for with these movements!!!

DOUBLE DUMBBELL SUMO DEADLIFT
Assume a wide stance (about a foot wider than your squat stance) with your toes pointed out slightly. Hold a dumbbell in each hand. Send your hips back, keeping your shins vertical and back flat. Don't angle the front heads down. Keep the dumbbells parallel to the floor as you lower. Don't touch the heads down to the floor if it will force your low back out of a neutral position. Drive your knees out like you're trying to keep your knee caps on the outsides of your feet / "flashing" your inner thighs forward. Squeeze your butt hard and imagine you're sliding your feet together to stand.

LATERAL CROSSBODY GOBLET STEP UP
Stand alongside a box (not facing) holding a single dumbbell or kettlebell at your chest. With the leg furthest from the box, step up and across your body. Plant that foot on the box, keeping your toes angled forward as much as you possibly can (you'll be tempted to angle them toward the middle of the box so turn them forward intentionally). Hips should be pointing straight in front of you. Drive through that heel to stand on top of the box. Step down to the other side of the box. Repeat with the other leg.

WEIGHTED ELBOW PLANK
Lie on your belly and slide the plate onto your mid-low back. Then prop yourself up onto your elbows and hold. Make sure to keep your thighs and belly squeezed so your hips don't sag.

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

Plank Hold

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

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

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

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

4 Rounds

20 Alternating Uneven Push Ups
16 Alternating Shoulder Squat Cleans
12 Toe Touch + Sit Ups

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

Score: Total Time

Goal: 10-16 Minutes

COACHES NOTES
These rounds should take 2:30-4:00 each. Choose a variation on the uneven push ups that you can complete 20 reps in 2-3 sets the whole way. Don't rush the positions on the squat cleans, make sure you are extending your hips fully during and between each rep. Make sure you are leading with the chest in the sit up portion of the toe touch + sit up and not over-rounding the back as you come up.

ALTERNATING UNEVEN PUSH UPS
Set up in a plank position with one hand on the bag and one hand on the floor. Hands should be shoulder width or slightly wider. The bag can be in line with or perpendicular to your torso. Keeping your knees, hips, shoulders and ears in one line, lower your chest to at least the height of the elevated hand. Press back up to plank then walk your hands over so that you are in an uneven plank position with the opposite hand on the bag and on the floor. Perform another push up from this position. Every push up counts as 1 rep. So 20 reps is 10 on each side.

CUSTOMIZATIONS
Alternating Uneven Knee Push Ups
Plank Up & Overs

SANDBAG SINGLE SHOULDER SQUAT CLEAN
Start with the sandbag on the ground, narrow side between your feet. Knees are bent slightly, heels down, arms straight, chest up.

Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on one shoulder. Receive the bag in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep. Alternate shoulders with each rep.

CUSTOMIZATIONS
Sandbag Squat Clean
Single Shoulder Power Clean + Front Squat

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

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

CUSTOMIZATIONS
Sandbag Sit Ups
Supine Toe Touches

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

Front Squat

5 Sets of 7 Reps

(Every 2 Minutes for 10 Minutes, Perform 7 Reps)

COACHES NOTES
Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets.

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

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

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

Shoulder Press

5 Sets of 7 Reps

(Every 2 Minutes for 10 Minutes, Perform 7 Reps)

COACHES NOTES
Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets.

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

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

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

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

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WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

7 Min Pull Over Practice

Options:

- Kicking Pull Over
- Jumping Pull Over
- Hanging Pull Over

Choose one or play around with all three for 7 minutes!

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

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

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

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

7 Min AMRAP
(Get as far as you can in 7 Min)

1 Handstand Push Up
2 Shoulder Taps (1 per side)

2 Handstand Push Ups
4 Shoulder Taps (2 Per Side)

Keep adding in that fashion and get as far as you can in 7 min

**Handstand push ups may be strict or kipping.

Customization:
Pike or Knee on Box Handstand Push Ups and Shoulder Taps.

Score: Total Reps of Handstand Push Ups ONLY.

COACHES NOTES
Be careful not to allow yourself to PLOP to the ground on these handstand push up reps. Always show control.

HANDSTAND PUSH UP
Remember to keep the belly tight - hands shoulder width or slightly wider - butt squeezed.

You will do these with the back facing the wall - but the hands should be a few inches away from the wall with the fingers spread.

To initiate the handstand push up shift the shoulders and head toward the wall first and then lower down under control. Try not to let the elbows flare out too much and keep the belly tight - butt squeezed. Only the feet should be in contact with the wall (unless doing kipping - which then you would allow your butt to touch the wall at the bottom).

Make sure you are in the tripod position in the bottom, head in front with fingertips in line with the forehead. Make sure elbows come forward and not too far out.

If kipping you will then lower the knees all of the way to the elbows - kick OUT and around - THEN press. Hips then press. Keep your butt squeezed tight.

Finish completely locked out at the top.

SHOULDER TAPS
Aim to touch right hand to right shoulder and left hand to left shoulder. If you need to just lift hands slightly - that's ok.

Technique for pike option is very similar. Shoulders and head go forward (away from the box) and then down. Elbows in. Tripod position at the bottom. Press back to lock out.

For Total Time:

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

Score is how long it takes you to accumulate 3 minutes in that hold

COACHES NOTES
Squeeze your knees, butt, and belly. No sagging hips or belly. Elbows tucked in with the bicep and forearm touching the rib cage. No raised hips either! Remember to breathe!

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

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

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

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WARM UP
UPPER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

Part 1

3 Rounds

(Rest 30 Sec to 1 Min Between Movements)

10-12 Close Grip Bent Over Row (2 DB)
8-12 Inverted Row (TRX/Ring works, too)
15-20 Supermans

Score: Weight Used for Bent Over Row

COACHES NOTES
Movements are slow and controlled with 1 second pause on both ends, stay engaged the whole time. Rest a few minutes between parts 1 and 2.

CLOSE GRIP BENT OVER ROW
Hold the dumbbells together, palms face each other and pull to your chest. Remember to keep your elbows close to the body and shoulders pulled back and down away from your ears.

SUPINE ROW
Make sure you work from an angle that allows you to move slow and controlled. You might place your feet on a box to get more horizontal or simply walk your feet out far enough that your body is 30-45 degrees to the floor.

SUPERMAN
Lie face down with your arms extended overhead and legs together and extended. Keep some engagement through your belly as you lift your chest and thighs away from the floor. Reach your fingertips and toes as far as you can in opposite directions while you elevate them as high as you can from the floor. Lower down slow.

Part 2

3 Sets of 21s (Palms Up)

7 Bottom Up Half Curls
7 Top Down Half Curls
7 Curls

Rest 1-2 minutes between sets.

Score: Weight Used

COACHES NOTES
Now, for the 21's BABY!!

First you curl from straight arm to 90 degrees 7 times. Then, from 90 degrees all the way up 7 times. Then 7 full curls. All without stopping so it is 21 reps total. Then take a break for a minute or two and repeat for a total of 3 sets. Again, go nice and slow and get that pump!!

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
UPPER BODY BARBELL WARM UP
SQUAT WARM UP

WORKOUT

Overhead Squat

4 Sets of 5 Reps

COACHES NOTES
Warm up to a weight that is challenging for you. Then put 20 min on the clock and do 4 sets of 5, either adding more weight between or maintaining same weight for all 4 sets. Give yourself time to rest as needed between 2-3 min, but finish all 4 sets of 5 of heavy overhead squats in the 20 min window.

OVERHEAD SQUAT
If you have a rack, you will unrack the bar on your back. Get your hands into the wide grip position. Perform a wide grip - behind the neck push press or jerk to get the bar overhead. Tighten your belly - move your feet out to under the shoulders. Press up and rotate the shoulders forward.

If you are taking from the ground you may snatch it if you are able or perform a clean and jerk onto the back - then do the behind the neck push press or jerk to get the bar overhead.

Once overhead you will initiate the squat by reaching your butt back, keeping the heels down, driving your knees out, keeping the belly tight and chest up, pushing up into the bar, but also pulling it back slightly (to keep it over the middle of your foot) as you go down. Allow this process to be slow and controlled. Keep pressing up and work to keep the armpits forward and chest up! Get the butt lower than the knees at the bottom with the heels down, knees out, belly tight, chest up and bar over the middle of the foot. No plopping or collapsing in the back.

As you stand you will drive through the heels, push the knees out, lead with the chest and press into the bar. Stand all of the way up!

After 5 reps you can either drop it (and clean it to get back in the rack) or lower back to the back to re-rack. IF you lower back to the back - ABSORB WITH YOUR KNEES and be extremely careful not to lower onto the neck. Keep that chest up when you absorb it!

Behind the Neck Snatch Grip Shoulder Press

4 Sets of 10 Reps

COACHES NOTES
These presses are from your snatch grip width and should be on the lighter side!

BEHIND THE NECK SNATCH GRIP SHOULDER PRESS
Bar will be on the back with a wide grip. Pull your rib cage down and lift the chest. Rotate the elbows forward and beneath the bar. Make sure the head is out of the way and press the bar straight up. Lock out completely with the bar over the middle of the body. Pause for 1 second and lower back down. Absorb lower with the knees when you start to get fatigued!

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:

5 Rounds (0:00-10:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (10:00-14:00)

4 Rounds (14:00-22:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (22:00-26:00)

3 Rounds (26:00-32:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (32:00-36:00)

2 Rounds (36:00-40:00)
90 Seconds ON
30 Seconds OFF

**All intervals should be FAST! Uncomfortable, but sustainable.

Goal: Cover same distance for EVERY 90 second interval. Find what you can maintain without it ever being easy or impossible.

Score is average distance for the 90 second intervals

COACHES NOTES
Work on your RECOVERY routine during the 30 seconds. Work on learning to breathe and move to lower your heart rate.

ROW VERSION

Row Version:

5 Rounds (0:00-10:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (10:00-14:00)

4 Rounds (14:00-22:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (22:00-26:00)

3 Rounds (26:00-32:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (32:00-36:00)

2 Rounds (36:00-40:00)
90 Seconds ON
30 Seconds OFF

**All intervals should be FAST (uncomfortable but sustainable)

Goal: Cover same amount of CALORIES for EVERY 90 second interval. Find what you can maintain without it ever being easy or impossible.

Score is average CALORIES for the 90 second intervals

COACHES NOTES
Work on your RECOVERY routine during the 30 seconds. Work on learning to breathe and move to lower your heart rate.

BIKE VERSION

Bike Version:

5 Rounds (0:00-10:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (10:00-14:00)

4 Rounds (14:00-22:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (22:00-26:00)

3 Rounds (26:00-32:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (32:00-36:00)

2 Rounds (36:00-40:00)
90 Seconds ON
30 Seconds OFF

**All intervals should be FAST (uncomfortable but sustainable)

Goal: Cover same amount of CALORIES for EVERY 90 second interval. Find what you can maintain without it ever being easy or impossible.

Score is average CALORIES for the 90 second intervals

COACHES NOTES
Work on your RECOVERY routine during the 30 seconds. Work on learning to breathe and move to lower your heart rate.

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

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

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Every 3 Minutes for 18 Minutes

18 Bulgarian Split Squats, 9R/9L
18 Box Hamstring Curls
18 Weighted Sit Ups

Suggested Weight
Men: 30-40# DB(s)/Plate
Women: 15-25# DB(s)/Plate

Score: Weight Used

COACHES NOTES
This one is sure to light up your backside! For the split squats - make sure you are taking a far enough step forward that your front knee DOES NOT track out beyond your toes! It may be worth finding the right stance without weight during your warm up and marking where your heel should be so that you know exactly where to set up each time. Try to keep the weight at your chest during the sit ups so that you lose all momentum. If you NEED a little boost, bring the weight over head as you lie back then swing it forward to help you up.

BULGARIAN SPLIT SQUAT
Hold a pair of dumbbells at your sides. Place the top of one foot shoelace-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.

BOX HAMSTRING CURL
Lie on your back with your box at your feet. Prop your heels onto the edge of the box and adjust the height and/or distance of your hips to the box so that your knees are bent at a 90-degree angle. With your hands at your sides, drive into your heels to lift your hips up. Concentrate on squeezing your hamstrings and glutes to lift. Lower back to the ground under control.

WEIGHTED SIT UP
You'll start seated with your knees bent, holding the weight at your chest. You can do whatever you like with your feet - plant them in front of you or butterfly your knees out with the soles together. Lie back under control until your shoulder blades touch the ground then squeeze your belly and reach your shoulders forward to come all of the way up until your shoulders are in front of your hips. If you need to lower the weight or bring the weight overhead for momentum to sit forward, that's OK!

MAMA MODIFICATIONS

Split Squats

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

Sit Ups

Sit ups are a really big demand for the core and pelvic floor and for the most part are 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 (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

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

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

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

5 Rounds

16 Sandbag High Pull
8 Lateral Burpee Over Bag
12 Front Squats
8 Lateral Burpee Over Bag
16 Push Press
8 Lateral Burpee Over Bag

Rest 1 minute between rounds

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

Score: Total Time

Goal: 19-24 Minutes

COACHES NOTES
You've got a pull, a squat, and a press today. Oh yeah, and a whole lot of burpees but at least they are split into smaller bits! It is crucial that you find a smooth pace on the burpees so you don't fall apart in the later rounds. This workout is more about moving steady and focusing on quality, especially in the high pulls and front squats. So, make sure you are taking the time to find good set up positions on each rep.

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

LATERAL BURPEE OVER SANDBAG
For these burpees, start standing next to your sandbag (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the sandbag. The rep is complete when you land on the other side.

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

SANDBAG FRONT SQUAT
Make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

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

To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.

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

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

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

CUSTOMIZATIONS
Adjust the reps if working with a heavier bag
Shoulder to Shoulder Push Press

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

PART 1

Every Other Minute for 10 Minutes
(5 Total Sets)

7 Deadlifts

COACHES NOTES
Use the same load for all five sets. Spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. You should feel like you have another 4-5 reps in the tank on the first set.

Rest 3 Min Before Part 2!

DEADLIFT
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.

PART 2

Every Other Minute for 8 Minutes
(4 Sets Total)

8 Bench Press

COACHES NOTES
Use the same load for all four sets. Spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. You should feel like you have another 5-6 reps in the tank on the first set.

It would be best if you had a spotter BUT if you don't - make sure you don't put clips/collars on your bar so that you can dump the plates if you get pinned.

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.

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

6 Kettlebell Swings
6 Push Ups

Suggested Weights
Men: 50ish lbs DB or KB
Women: 35ish lbs DB or KB

Score: Total Rounds and Any Additional Reps

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

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

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.

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

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

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

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WARM UP
GYMNASTICS PULL WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

PART 1

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

30 Hollow Rocks
20 Pull-Ups
10 Candlestick + Box Jump

Score: Total Completed Rounds + Any Additional Reps

Goal: QUALITY OVER QUANTITY!

COACHES NOTES
We want you guys focusing on QUALITY movement so don't worry too much about how many rounds you get. If your form starts to break down at any point, consider customizing the movement(s) or even reducing the reps to something more manageable!

Customization Options:
Tucked Hollow Rocks
Banded Pull-Ups / Ring Rows / Bar in Rack Rows / 12 Jump and Slow Lower
Candlestick + Step Up

HOLLOW ROCK
Begin lying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set. Brace your core by sucking your belly button into your spine, pushing the lower back into the floor. Your lower back needs to remain flat, so it makes contact with the floor during every rep. To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.

PULL UP
You may do strict, kipping/butterfly or ring/TRX row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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

CANDLESTICK + BOX JUMP
Begin standing with both feet together, arms by your sides, in front of your box. Sit back to the floor, setting your glutes close to your heels. As you roll backwards, extend your arms overhead, pressing them into the floor behind you, and lift your toes to the ceiling. Legs are straight and glutes squeezed (make sure your hips are fully open). Using the momentum from rolling down, pull your heels as close to your glutes as possible, and shift your chest forward, over your toes to help stand.

PART 2

10 Min Practice

Against the Wall Handstand Shifts with 2 Seconds Hold

Other Options:
Free Standing (if you're a handstand pro!)
Box Handstand Shifts

COACHES NOTES
Ten minutes is a long time to be upside down. Maybe commit to 2-3 holds on each hand every time you kick up then rest for 20-30 seconds before kicking up again.

HANDSTAND SHIFTS
Get into a wall-facing handstand hold. Make sure your legs are together and engaged. It might help to point through your toes to stay tight and together. Squeeze your butt and belly tight. Press your shoulders up into your ears. Head neutral. Shift your feet over the shoulder of the arm you plan to shift onto. Rock your hip slightly over that shoulder and slowly lift your opposite hand from the floor. Continue pressing up firmly through your support palm so that your shoulder remains active. After 2 seconds, place your hand back on the floor and then do the same thing on the other side.

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 Sets

10-15 Pull Ups
10-15 Shoulder Press

Rest 1 Minute before Part 2

COACHES NOTES
We want you guys doing strict reps for both the pull ups and presses. Customize to a banded pull up or ring / bar in rack row if you need to. You can use a barbell or dumbbells for the presses.

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.

SHOULDER PRESS
Start with the bar on your shoulders, a 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. 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, keep your elbows in front of the bar and lower with control back to the shoulders.

PART 2

3 Sets

15-20 Bent Over Rows
15-20 Push Ups

Rest 1 Minute before Part 3

COACHES NOTES
Choose a weight for the bent over rows that allows you to stay super rigid. We don't want you guys jerking up through the chest or using your hips to get these reps done. On the push ups, we want at least15 unbroken reps so feel free to customize to knee or elevated push ups!

BENT OVER ROW
Set up by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears 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!

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 3

3 Sets

10-15 Upright Rows
10-15 Dips

COACHES NOTES
The upright rows should be super light. Move nice and slow to make sure your shoulders stay in a good position. For the dips, choose a variation that allows you to do 10 unbroken. You can do rings, parallel bars, parallettes, banded, toe assisted, or between two boxes.

UPRIGHT ROW
The upright rows are performed standing up straight holding dumbbells or a barbell with a close grip (less than shoulder width) at your waist. Pull the load in a straight vertical line to just below your collarbone. Elbows should stay above the load and go wide as you lift.

DIP
Start at the top of the rings (or stationary bar) 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 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

PART 1

Take 15 Minutes to Find a Heavy Set of 5 Thrusters

COACHES NOTES
The way this will work is you will warm up and then put 15 min on the clock. Start out with a set of 5 thrusters you KNOW you can hit. Add weight - do 5. If you get it - add weight again. See what the heaviest set of 5 (unbroken - no dropping or racking the bar) thrusters you can get before the clock gets to 15 min! You'll want to rest ideally 2-3 minutes between attempts as you get heavier!

THRUSTER
You may take the bar from the rack or from the ground. The bar will be on the shoulder with the elbows high and a loose but full grip. Hands outside of shoulders. Belly tight. Chest up. Feet under the shoulders with the heels down. Reach the butt back and down to initiate the squat. Keep the heels down - chest and elbows up. Drive the knees out as you go down. Get the butt lower than the knees at the bottom with the knees out, chest up, heels down. Stand up hard and fast (driving through the heels and leading with the chest and elbows). Pop the bar off of the shoulder and move the face out of the way. Press the bar straight up and lock out with the biceps by the ears and bar over the middle of the body. No re-bend of the knees (not a jerk). Belly tight!

Lower back to the shoulders for the next rep.

PART 2

Barbell Hip Thrusts

5 Sets of 8 Reps

COACHES NOTES
Choose a weight that allows you to get all 8 reps done without taking a break. Rest for 1:00-1:30 between sets.

BARBELL HIP THRUST
With the shoulders on a bench or box/stack of plates you will sit in front and place the bar on the hips. This can be uncomfortable so feel free to wrap with a mat or a towel. You can also do this with dumbbells. The heels should be down in front of you.

From that position you will drive through the heels and squeeze the glutes to bring your hips up with your shoulders on the bench. Make sure you bring it ALL of the way up (full squeeze). Then lower back to the ground.

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 (Measured Distance)

1000 Meter Run
Rest 2 Min
800 Meter Run
Rest 2 Min
1000 Meter Run
Rest 2 Min
600 Meter Run
Rest 2 Min
1000 Meter Run
Rest 2 Min
400 Meter Run
Rest 2 Min
1000 Meter Run
Rest 2 Min
200 Meter Run

LAST 100 METERS OF EACH INTERVAL SHOULD BE A SPRINT!

COACHES NOTES
If these distances are too much for you - customize all 1000s to 800s and cut out first 2 intervals. So it would be 800-Rest-600-Rest-800-Rest-400-Rest-800-Rest-200.

Pace should be similar (MODERATE) for all runs but the last 100 meters of EACH should be a SPRINT!

Run Version - Distance Not Measured

Run 5 Min
Rest 2 Min
Run 4 Min
Rest 2 Min
Run 5 Min
Rest 2 Min
Run 3 Min
Rest 2 Min
Run 5 Min
Rest 2 Min
Run 2 Min
Rest 2 Min
Run 5 Min
Rest 2 Min
Run 1 Min

LAST 30 SECONDS OF EACH SHOULD BE A SPRINT!\

COACHES NOTES
If these times are too much for you - customize all 5 Min to 4 Min and cut out first 2 intervals. So it would be 4 Min-Rest-3 Min-Rest-4 Min-Rest-2 Min-Rest-4 Min-Rest-1 Min.

Pace throughout the rest should be similar (MODERATE). Last 30 Seconds of each interval should be a sprint!

Put down total distance if you are able to measure through a GPS watch or something.

ROW VERSION

Row Version

1250 Meter Row
Rest 2 Min
1000 Meter Row
Rest 2 Min
1250 Meter Row
Rest 2 Min
750 Meter Row
Rest 2 Min
1250 Meter Row
Rest 2 Min
500 Meter Row
Rest 2 Min
1250 Meter Row
Rest 2 Min
250 Meter Row

FINAL 125 METERS OF EACH SHOULD BE A SPRINT!

COACHES NOTES
If these distances are too much for you - customize all 1250s to 1000s and cut out first 2 intervals. So it would be 1000-Rest-750-Rest-1000-Rest-500-Rest-1000-Rest-250

Pace should be similar (MODERATE) for all rows but the last 125 meters of each should be a sprint!

BIKE VERSION

Bike Version

Bike 5 Min
Rest 2 Min
Bike 4 Min
Rest 2 Min
Bike 5 Min
Rest 2 Min
Bike 3 Min
Rest 2 Min
Bike 5 Min
Rest 2 Min
Bike 2 Min
Rest 2 Min
Bike 5 Min
Rest 2 Min
Bike 1 Min

LAST 30 SECONDS OF EACH SHOULD BE ALL OUT!

COACHES NOTES
If these times are too much for you - customize all 5 Min to 4 Min and cut out first 2 intervals. So it would be 4 Min-Rest-3 Min-Rest-4 Min-Rest-2 Min-Rest-4 Min-Rest-1 Min.

This version can be used for either the Assault (or Echo) Bike or a C2 type bike.

Pace throughout the rest should be similar (MODERATE). Last 30 Seconds of each interval should be a sprint!