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. Add this in wherever makes sense for your schedule!

When adding this workout in with the regular daily workout - we usually suggest doing it beforehand.

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WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Part 1

Every 2 Min for 10 Min (5 Total Sets)

7 Deadlifts

Rest 3 minutes before Part 2

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.

DEADLIFT
Set up with your shins close to the bar. Feet are between hip and shoulder width with heels down. We suggest for this heavy lift that you think of lifting the chest BEFORE you even hinge at the hips to grab the bar. Take a big breath in and pull the shoulders back.

Grip the bar just outside of the legs and pull it into your body. There should be a hinge at the hips, bend at the knees. Shoulders higher than hips, hips higher than knees. (Not a squat position - NOT a stiff legged position).

To lift think of lifting the chest as you drive your heels into the ground. Keep the belly tight and actively pull the bar into the body. The bar should basically be in contact with your legs the entire way up.

Stand completely at the top. Squeeze the belly. Re-set shoulders and belly before returning to the ground. Reach the butt back, pull the bar in, keep chest up and belly tight. Slide the bar down the legs. and control!!

Part 2

Every 2 Min for 10 Min (5 Total Sets)

8-10 STRICT Pull-Ups

COACHES NOTES
Enter total reps completed for your score. This number should not exceed 50!

Use bands or switch to ring rows/supine barbell rows if you need to in order to keep the pull-ups strict for all 5 sets with at least 8 reps.

These do not have to be unbroken sets, but we want to see at least 1 min rest.

STRICT PULL UP
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.

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

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

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WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

EMOM 9 Minutes
(Every Minute on the Minute for 9 Minutes)

Min 1: 30 Seconds Plank Step Ups to Dumbbells
Min 2: 30 Seconds Push Up Tap + Tap
Min 3: 30 Seconds Continuous Hollow Hold

Customizations:

Plank Shoulder Taps
Tucked Hollow Hold

Put reps as score but really this is REALLY for quality.

PLANK STEP UP TO DUMBBELL
Set up into your plank position by setting your hands on the floor, shoulder width apart, with your feet together. Shoulders should be directly over your wrists. Place two dumbbells side by side (length wise), in front of your finger tips. Squeeze your glutes, tuck your hips under (as if you were a dog with its tail between its legs) to engage the core and flatten out the lower back. No sagging!

Press your left hand into the floor and step your right hand onto the dumbbell. Press your right hand into the dumbbell and step your left hand onto the second dumbbell. Return each hand to the floor one at a time.

Make sure your body position remains tight for the entire set!

PUSH UP + TAPS
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. Then tap your left shoulder with your right hand and your right shoulder with your left hand.

If you need to lower to your knees for the push ups go for it. Go back to your toes for the taps.

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

Brace your core by sucking your belly button into your spine, pushing the lower back into the floor.

Your lower back needs to remain flat through the entire hold so if you find that it's lifting up, lower your arms to your sides and/or tuck one or both legs into your belly.

3 Rounds

30 Second Handstand Hold
30 Sec Rest
30 Second Active Bar Hang
30 Sec Rest

Rest As Needed Between Rounds

In the handstand hold make sure that you are keeping a tight belly, squeezing the cheeks and pressing through the shoulders.

You may do this against the wall, or free-standing.

During the active bar hang you will hang with the thumbs around the bar, belly tight, legs together, and shoulders pulled slightly back and down.

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

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

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

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WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

Part 1

4 Sets:

8-10 Reps Arnold Press

ARNOLD PRESS
The dumbbells will start at the chest and the palms turned in. You will be in a standing position. From here you you will rotate the palm and wrist open as you begin to press overhead. In the finish position the biceps are by the ears, elbows locked, and palms/wrists are facing forward (out). You will perform this movement with both hands at the same time.

Part 2

3 Rounds - Rest 30 seconds between movements

30 sec per arm 90 degree Waiter Walks
5 Lat to Front Raise Complex
10-12 90-degree Lat Raise
10 per arm Single Arm Reverse Fly

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

Score: Weight Used for Lat Raise Complex. Put info for others in comments.

Goal: Quality Movement

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

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

90-DEGREE LAT RAISE
Start with elbows along side your body, arms bent to 90 degrees. Keep this angle of your arms and raise your elbows out to the sides up to shoulder level then back down.

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

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

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

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WARM UP
SQUAT WARM UP
SHOULDER WARM UP

WORKOUT

3 Sets of 5 "Reps" of the Following:

1 Wide Grip Shoulder Press
1 Overhead Squat

Each rep is both the press and the squat - so 5 of each.

Score: Enter weight used

Goal: This is meant to be a warm up/skill work. Only add weight if you feel solid.

You will unrack the bar on the back and establish a wide grip. Keep the belly tight and squeeze the cheeks. Press the bar straight up to lock out with the armpits forward. Weight should be over the middle of the body/top of the head.

Then you will re-position your feet to shoulder width apart. Reach the butt back and down. Keep the heels down, knees out, chest up, and belly tight. Get the butt lower than the knees at the bottom. Bar should be over the middle of the foot! Drive through the heels, drive the knees out, lead with the chest, and keep pressing on the bar to stand!

Then you will lower bar back onto the back!

16 Minutes to Find a Heavy Set of 5 Overhead Squats

Score: Heaviest Set of 5

Goal: Solid Movement/Challenging Weight

COACHES NOTES
If you are capable of going pretty heavy on overhead squats you may want to do a few more warm up sets before starting the clock on this.

PLEASE make sure if lowering onto your back after each set that you absorb with the knees. Once it's at a certain weight (heavy for you) - the best option is to just drop it and clean it back up into the rack - even if you have to unload some of it!

There is not a certain number of sets or anything on this. Just find the heaviest set of 5 possible in 16 min!

3 x 1 Min AMRAP
(As Many Reps as Possible in 1 Min - for 3 Rounds)

Overhead Squat with Moderate Weight

Rest 2 Min between AMRAPS

Score: Weight Used (Put total reps for each AMRAP in comments)

Goal: 12-20 Reps in Each AMRAP MAX!

COACHES NOTES
The way this works is you will simply get as many overhead squats as possible in a 1 min window 3 separate times with a 2 min rest between those attempts!

This can be a solid minute of unbroken squats with the bar overhead the whole time - or a couple smaller sets with short breaks!

Again - PLEASE be cautious when lowering the weight onto the back and don't be afraid to drop it onto the ground and use the 2 min rest to get it back into the rack!

No rack? No problem! You can also do a clean and jerk onto the back then a wide grip push press to get the bar overhead!

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.

Use this Endurance Conversion Chart if needed - if your choice of equipment is not listed below.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version

8 Rounds

200 Meters Easy
200 Meters Sprint

Rest 1 Min

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

Run Version - No Measured Distance

8 Rounds

1:15 Easy
0:45 Sprint

Rest 1 Min

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

If you have a GPS watch or something - track the full distance. This one is 23 minutes total, including rest.

ROW VERSION

Row Version

8 Rounds

250 Meters Easy
250 Meters Sprint

Rest 1 Min

COACHES NOTES
This one is pretty simple! As soon as you hit that 250 meter mark from the slow pace - you hit the gas pedal and never look back!

BIKE VERSION

Bike Version:

8 Rounds

15 Cal (M) / 11 Cal (W) - Easy
15 Cal (M) / 11 Cal (W) - Sprint

Rest 1 Min

COACHES NOTES
This one is pretty simple, as soon as you hit that 15/11 cal mark - hit the gas pedal and don't look back!

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

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

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Every 4 Minutes for 20 Minutes

8 Farmer Carry Step Up w/ 3-Sec Lower, Right
8 Farmer Carry Step Up w/ 3-Sec Lower, Left
16 DB Squats
30 Sec Side Plank Hip Drop, Right
30 Sec Side Plank Hip Drop, Left

Suggested Weight
Men: 30-40# DBs
Women: 15-25# DBs

Score: Weight Used for Step Ups

COACHES NOTES
You should be getting at least 30 seconds of rest. If not, customize one or more of the movements for the remaining rounds so that you're able to move through the work a little faster.

Choose a weight for the step ups that allows for a 3-sec lower! If you can't lower that slow - go lighter. If you need to go unweighted, do that! Also - if you find that one leg is stronger than the other - don't use a different weight for it. The weaker leg should determine the weight you use on both. You can use a different weight for the squats! Shoot to knock out 10-16 hip drops per side per round.

FARMER CARRY STEP UP W/ 3-SEC LOWER
Stand at your box/step with a dumbbell in each hand at your sides. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Then lower with control, taking a full 3 seconds before your back foot touches the ground. Make sure you choose a weight and a height that you are comfortable stepping up AND down with control!

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

DUMBBELL SQUAT
Hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

SIDE PLANK HIP DROP
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. Once at the top of the plank, lower your hip down slow and controlled until it touches the floor then explode back up to the top of the plank. Keep your supported shoulder pressed as far away from your ear as possible the entire time. Be sure that your top hip does not rotate too far forward. If you are having trouble touching the floor while keeping your hips stacked, just shorten the distance you drop your hip or do a static side plank hold.

MAMA MODIFICATIONS

Side Plank Hip Drops

Side planks can be a really great tool for core strengthening during pregnancy and postpartum but if you notice that you're bearing down, holding your breathing, coning/doming, or feel unstable with this movement, feel free to modify to Side Plank Hold, any variation of Functional Progression 2, DB Windmills, Paloff Press, Bear Pose Shoulder Taps, Bear Crawl, or Functional Progression 1.

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

20 Minute AMRAP
(As Many Rounds and Reps as Possible)

10 Seated Press
40 Sandbag Hop Overs
20 Side to Side Push Press
40 Sandbag Hop Overs
30 Bent Over Row
40 Sandbag Hop Overs

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

Score: Total completed rounds plus any additional reps.

Goal: 4-7 Rounds

COACHES NOTES
Get ready for an upper body smoker today! The hop overs will keep your heart rate high, so focus on quality movement with the pressing variations and bent over rows. Break up the rows early, into 2-3 sets so that you can do at least sets of 10 reps the whole way. Rounds should take 3-5 minutes. Try to go unbroken on the seated press the whole way, or switch to a standing press. If you are working with a heavier bag, you may end up having to break into 2 sets.

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

CUSTOMIZATIONS
Adjust reps if workout with a heavier bag
Standing Shoulder Press
Shoulder to Shoulder Press

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

CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs

SHOULDER TO SHOULDER PUSH PRESS
Start with the sandbag on one shoulder. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the sandbag off of the shoulder and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. Lower the bag down onto the opposite shoulder. Each time you press counts as one rep. So 20 reps is 10 on each side.

CUSTOMIZATIONS
Regular Push Press

SANDBAG BENT OVER ROW
Deadlift the sandbag to just below the knee. Keeping the torso position set and the chest lifted - pull the elbows back and bring the sandbag to just below the chest. Keep the belly tight. Bring the sandbag back to just below the knee with the arms straight at the bottom. No kipping or jerking with the chest or hips!

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

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

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

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WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

Start a Running Clock:

at 0:00 -
10 Back Squats (something that feels very challenging for 10 reps)
then
Max Tempo Push Ups (see Coaches Notes)

at 4:00
5 Back Squats
then
Tempo Push Ups 1/2 the reps from 1st set

at 8:00
5 Back Squats
then
Tempo Push Ups 1/2 the reps from 2nd set

at 12:00
5 Back Squats
then
Max Reps Tempo Push Ups

at 16:00
20 Back Squats (think much lighter than your first set of 10)

Score is Load used for the 4th set of back squats

Goal - Make them look good!

COACHES NOTES
Take a good 15 minutes to warm up your squats for this one. AND your shoulders/pecs. This may not seem like a lot of reps but it is a potent stimulus so you must get your body prepared.

The tempo for the push ups is 1 second down and 1 second up, as soon as you break that tempo, the set is over. Search 60BPM metronome on your music streaming device or just count "one one thousand - up one thousand, two one thousand - up one thousand!" Choose a variation on the push up that you can get at least 20 in the first set. These are hard, so go knees, elevated hands etc. if you need to.

You will want to add weight (5-15 lb per increase) on the squats for each subsequent set except for the last one (the set of 20). For that final set, go light enough that you can get 20 reps BUT if your form starts to slip before that, stop there.

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 20 rep squats!

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WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

7 Min Dip Practice

Perform sets of 3-5 dips with a pause at the bottom.

These dips may be strict or kipping.

If doing kipping - use the pause at the bottom to initiate the knees up part of the kip.

COACHES NOTES
For both strict or kipping dips - make sure that the shoulder comes lower than the elbow and that the torso moves straight up and down. Lock out completely at the top!

For the kip:

Think of the knee up giving a LITTLE upward momentum at which time you will start the press. Use the kick down to help you finish the press and lock out! See video for example of timing!

If you are unable to perform unassisted kipping dips - no problem. You may practice sets of 3-5 banded dips, jump and slow lower dips, or even between box/bench dips. No matter what you choose make sure you practice that pause at the bottom for this drill.

You may also choose to do banded strict dips or use a little bit of foot assistance!

Get as far as you can in 7 Min:

1 Toe to Bar
1 Pull Over
2 Toes to Bar
1 Pull Over
3 Toes to Bar
1 Pull Over...

See below for customization options!

Score is total reps of both combined!

COACHES NOTES
Remember for the pull over - that you pull up and try to get those hips as close to the bar as possible, then as your legs come over the bar, the weight of them should pull your upper body around!

If you need to - add a little speed and a whip to the pull up and leg over portion. Nothing too crazy though. To come down you can either roll back over or just push back and away and swing through like a bar muscle up.

If you are not ready to/are unable to do an unassisted pull over you may do a jumping pull over. Please make sure what you are jumping off of is stable, and make sure that you are confident and strong enough to stabilize on top of the bar if you are going to do this version.

If you are uncomfortable still you may choose to do a jumping chest to bar or even slow lower pull up to start to work on that LONGER pulling strength.

For the toes to bar you may customize with knee raises!

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 BARBELL WARM UP

WORKOUT

Part 1

100 Shoulder Press

Every time you break do 15 V-Ups

Score: Weight Used

Goal: Choose an appropriate weight to keep sets of 15-20 reps.

COACHES NOTES
Goal is to do this in as few sets as possible. Pick something that you can do at least 15 with each time.

On the shoulder press, make sure you avoid overextending or leaning back! Keep the belly tight and lower the weight with the elbows in front each time to avoid crashing into your collar bone. Come to complete lock out at the top with the biceps by the ears and the weight over the middle of your body!

Can be done with barbell or dumbbells.

Part 2 (Tricep Pump)

1 Round ONLY

Max Reps Skull Crusher
into
Max Reps Rolling Tricep Extension
into
Max Reps Bench Press

Score: Weight Used

COACHES NOTES
For this one you are looking for a weight that you can get at least 10-15 skull crushers before you have to switch to the next movement. (Weight will change from skull crushers to rolling tricep extension but you'll use the same weight on the bench press as you did the rolling tricep extensions!)

On the skull crushers you will lie flat on your back either on the ground, a box, or bench with the arms extended over the chest. The elbow and shoulder stay in a line and the only movement comes from the elbow joint. Lower under control and fire up!

On the rolling tricep extension, start lying on the floor or bench with a dumbbell in each hand, elbows bent with the back dumbbell head resting on each shoulder. From here, "roll" the dumbbells down by lowering your elbows to your sides then pressing your elbows to lockout over your chest. See demo!

You will then use the same weight and rep it out on the bench press until failure!

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

5 Sets:

3 Muscle Snatch
+
2 Overhead Squats

Score: Weight Used

Goal: Treat this as warm up/skill work

COACHES NOTES
This should be thought of as a warm up + slowly adding weight to prep for the snatches in the main part of today's program.

For each of the 5 sets you will do 3 Muscle Snatch and 2 Overhead Squats. Start the first set with an empty bar. Focus on speed for the muscle snatch and stability for the squats. Only go up in weight if you can maintain both.

The Muscle Snatch focuses on a strong pull, fast and powerful hips, fast and powerful turnover to lockout overhead. There is no re-bend of the knees. It's ALL UP!!

Start with the bar on the ground with a wide grip. Heels are down. Knees are bent and pushed out. Chest up and belly tight. Arms are long and straight. Shoulders pulled back.

Pull the bar from the ground in a controlled way - pulling the bar back into the body. Drive through the heels as you lift the chest. Once past the knees - pick up speed and start to rotate the torso more upright - keeping the arms long and straight and heels down. Once you hit your "pockets" extend the hips FAST. Shrug. Pull the elbows high and outside to keep the bar close. Rotate the bar up and overhead as you press to lock out!

After 3 of those perform 2 overhead squats.

Bar starts overhead and over the middle of your body completely locked out with the armpits forward. (Press your pinkies into the bar). Belly tight. Chest up. Heels down.

Reach the butt back and down. Keep the bar over the middle of your foot - so think about pulling it back as your head/chest go forward a bit in the squat. Drive the knees out. Keep the belly tight and chest lifted. Keep the heels down. Keep pressing into the bar.

At the bottom, hips are lower than knees. Heels down. Knees out. Bar over the middle of the foot. Chest up. Arms locked. No collapsing.

Stand. Lead with the chest and the bar. Drive through the heels.

20 Minute EMOM
(Every Minute on the Minute for 20 Minutes)

Min 1: 2 Snatch Pulls
Min 2: 1 Full Snatch

Score: Heaviest Successful Snatch

Goal: Go Heavy Today!

COACHES NOTES
This will be performed as a 20 min EMOM with the first minute being 2 snatch pulls and the second minute being 1 full snatch. The goal here is to add weight each ROUND. To do this - pick your starting weight for the full snatch, then go up in weight for the snatch pulls based on the next snatch weight you want to do. Keep in mind this is 10 jumps so - make moderate jumps. If you hit your limit - just stay with a challenging weight. If you fail you can either try again for one more round or go back down.

For the full rep snatch you are basically combining the muscle snatch and overhead squat from part 1 today into one movement. The only difference here is that as you shrug on the pull you actually start to pull YOURSELF under the bar instead of the focus as much on pulling it up! You will land in the bottom of a solid overhead squat and stand to complete. If you are super new to this movement you can practice power snatches today OR do a power snatch into an overhead squat each time.

**Power means you land in a partial squat instead of a full squat. It’s a great way to learn a pull under while still working on overhead squat stability.

For the snatch pull it is basically just the first part of that snatch or muscle snatch. The pull from the ground through the shrug. Focus on keeping the heels down, bar close, and an explosive UP!

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:

2 Rounds

Run 800 Meters - HARD
2 Min Recovery - Jog
Run 600 Meters - HARD
2 Min Recovery - Jog
Run 400 Meters - HARD
2 Min REST

Goal: Hold similar pace for all of the efforts. Round 2 should take same time as Round 1!

Score time is TOTAL time including slow jogs and the 2 min rest. Clock stops after second 400.

COACHES NOTES
Hard = really uncomfortable but sustainable for the time assigned.

Jog = not walk

Rest = Stop

No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!

Run Version - No Distance Measured:

2 Rounds

Run 4 Min - HARD
2 Min Recovery Jog
Run 3 Min - HARD
2 Min Recovery Jog
Run 2 Min - HARD
2 Min REST

Goal: Hold similar pace for all of the efforts. Measure the total distance for a score if possible.

COACHES NOTES
Hard = really uncomfortable but sustainable for the time assigned.

Jog = not walk

Rest = Stop

No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!

ROW VERSION

Row Version:

2 Rounds

Row 1000 Meters - HARD
2 Min Recovery - Row Slow
Row 750 Meters - HARD
2 Min Recovery - Row Slow
Row 500 Meters - HARD
2 Min REST

Goal: Hold similar pace for all of the efforts. Round 2 should take same time as Round 1!

Score time is TOTAL time including slow recovery rows and the 2 min rest. Clock stops after second 500.

COACHES NOTES
Hard = really uncomfortable but sustainable for the time assigned.

Row Slow = at least keep the screen on....

Rest = Stop

No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!

BIKE VERSION

Bike Version:

2 Rounds

Bike 4 Min - HARD
2 Min Recovery - Spin
Bike 3 min - HARD
2 Min Recovery - Spin
Bike 2 Min - HARD
2 Min REST

Goal: Hold similar pace for all of the efforts. Round 2 should get you same number of cals as Round 1!

Score time is TOTAL calories including those from the slow recovery spins and the 2 min rest. Stop counting cals after second 2 Min Bike.

COACHES NOTES
Hard = really uncomfortable but sustainable for the time assigned.

Spin = keep moving but very very chill.

Rest = Stop

No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!

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

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

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Part 1

EMOM x 15 Minutes
(Every Minute on the Minute for 15 Minutes)

Min 1: 8 Tempo DB Deadlifts (Tempo = 40X1)
Min 2: 10 Goblet Cossack Squats, Right
Min 3: 10 Goblet Cossack Squats, Left

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

Score: Weight Used for Cossack Squat

- Rest 2 minutes before Part 2 -

COACHES NOTES
The tempo for the deadlifts is 4 seconds down - no pause at the bottom - eXplode up - hold for 1 second at the top. Each rep is 5 seconds so you can expect these to take 40 seconds of the minute. That's a lot of time under tension so consider both your grip and your shoulder stamina - since just holding the dumbbells in line with your legs will get tough on the shoulders and upper back. The cossack squats should be taking 30-40 seconds so lower the weight or reduce the reps if it's taking much longer than that.

DUMBBELL DEADLIFT
The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!

COSSACK SQUAT
Start with feet wider than shoulders, toes turned out slightly. Hold a DB to your chest, goblet style or racked on one shoulder with one hand. If you are squatting to the left, hold the DB in your right hand. Shift your weight into the left foot and turn your right toes up. Send your butt back, keeping the belly tight and chest up. Keep the knee tracking in line with the toes as you lower down until your butt is below the knee. Drive your whole foot into the ground and lead with the chest back up to your starting position.

Part 2

4 Min AMRAP
(As Many Rounds and Reps As Possible in 4 Minutes)

5 - 1/4 Get Ups, Right
5 - 1/4 Get Ups, Left
10 Bicycle Crunches w/ 2-Count Hold

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 2-4 Rounds

COACHES NOTES
You're shooting to finish a round every 1-2 minutes. It's a quick burner so push to move the entire 4 minutes!

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

BICYCLE CRUNCH
You'll want to maintain a tucked hollow position on the floor. Pull your belly button down toward your spine and press your lower back into the floor. Raise your shoulders up off the ground. While you keep your left leg straight and hovering from the floor, draw your right knee up to your chest and try to touch it with your left elbow. Hold for 2 seconds. Extend your right leg out and draw your left knee in. Hold for 2 seconds. Each time one knee comes up is one rep.

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.

Weighted Crunch/Sit Up

Functional Progressions (1-4) would be great here! Visit the Members Only Warm Up videos for demos. We especially love the Banded Crossover version of Functional Progression 1! You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press, Dumbbell Windmill, Banded Woodchop. Visit the Mama Modifications Movement Library for Demos!

Lunge

If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge.

You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

Turkish Get Ups/1/2/1/2 Get Ups

If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.

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

Every 3 Minutes on the Minute for 21 Minutes
(7 Rounds)

5-7 Clean + Lungester + Back Rack Thruster
14 Push Up + Lateral Drag

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

Score: Slowest round only.

Goal: 2:00-2:30

COACHES NOTES
Well, we got another spicy complex for you. Think of it as a bear complex lungester hybrid. You should get about :30-1:00 rest between rounds so test out a practice round in your warm up to help you figure out how many reps of the complex you are going to do each time. It should take about a minute. Commit to the number you choose. Go with a variation of the push up and drag that you can complete in 1-3 sets the whole way.

SANDBAG COMPLEX
This is a power clean, a lunge on both sides, a thruster, and another thruster from the back rack. Make sure your hips and chest rise together in the clean. Keep the belly tight the whole time. Get the elbows around fast so the bag can rest on the biceps during the lunges and first thruster. Stand up all the way between those movements. After the first thruster, when lowering to your back rack, bend the knees to absorb the load. You can go right into the back squat or stand up and reset. Keep your chest up as you lower. Stand up hard and fast out of the squats so the bag pops up off the shoulders. Use that momentum to press all the way up until arms are fully extended.

CUSTOMIZATIONS
Clean + 2 Front Rack Step Ups + 2 Thrusters

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

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

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

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

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

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

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WARM UP
GENERAL BARBELL WARM UP

WORKOUT

6 Sets

6 Alternating Back Rack Lunges + 3 Back Squats

COACHES NOTES
Make sure to do a few warm up sets and don't count those toward your working sets.

You will complete 6 reverse lunges, alternating legs each time (so 3 on each leg) then finish the set by completing 3 back squats.

There is no suggested weight for this. You should use a weight that you are confident you will not fail - especially no failing on the lunges!

REVERSE BACK RACK LUNGE
Place the bar on your back SAFELY (absorb with the knees) or take it from the rack. Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot heel to bring you back to standing. Switch legs for the next rep.

BARBELL BACK SQUAT
Start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! 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.

Bent Over Row

6 Sets of 3 Reps

COACHES NOTES
Take 5-10 minutes to build up to a working weight to start with. You can stay at the same weight or build up but only if you're able to maintain good posture for all three reps.

BENT OVER ROW
Deadlift the bar up. Lower it back down to below the knee and complete 3 rows.

During the row you will bring the bar between your chest and your belly button with your elbows back. Keep the heels down and belly tight.

You should have a slight knee bend and you should lower the weight back down to just below the knee with straight arms.

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

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

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WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS LOWER BODY WARM UP

WORKOUT

3 Rounds for Quality

1 Minute Handstand Hold (against the wall)
10 Box Pistols Right
10 Box Pistols Left
30 Hollow Rocks

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Customization Options:

3 x 20 Second Holds or Pike Holds

For Pistols: The taller your piece of equipment (i.e., bench, chair, couch, etc.), the easier the pistols will be

Tucked hollow rocks

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No SCORE! Do this for quality, not for time!

BOX PISTOL
Start with your feet together, standing a few inches in front of your box/chair. Lift one leg off the floor, extending it straight out in front, pointing the toe. The raised leg should be as tight as possible. Reach your butt back and down to the box/chair, until you find yourself in a sitting position. The front leg should be hovering above the floor, do not let it touch. To stand, shift your weight forward, and press through your mid foot. Your toes should be working to grip the ground, and help maintain balance. Once fully standing, bring your raised foot back to the ground, and repeat on the opposite side. You may do these weighted or unweighted.

HOLLOW ROCKS
Start 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. Push your lower back into the floor by sucking your belly button into your spine. The distance between your ribcage and hip bones should shorten. 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.

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

Perform as 30 seconds on and 30 seconds off:

Toes to Bar Practice: Focus on form rather than numbers (Straight legs, staying tight)

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Customization Option:

Kip Swing Practice
Kip Swing with Knees to Chest
Kip Swing raising legs as high as you can each time.

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Score: Total Reps, but do NOT sacrifice form to get a better score!

TOES TO BAR
Start hanging from the pull up bar. Pull your shoulders away from your ears, pull your ribcage down, point your toes to the floor, and squeeze your knees, butt, and belly. Start the kip swing by pulling your chest forward and swinging your feet back then push your chest back and swing your feet forward. Use the swing to build your momentum until you can touch both toes to the bar between your hands (or get your toes as high as you can). You can also sub with raising your knees to your chest or just a kip swing.

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

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

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

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WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

Part 1:

3 Sets

10-15 Ring Rows
10-15 Hammer Curls
Rest 1 min after the Curls

Score: Weight Used for Curls

COACHES NOTES
For the ring rows, you can also use a TRX or supine barbell rows using a racked barbell. For both of these movements, avoid using momentum.

RING/TRX ROW
Keep your belly tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. Otherwise, choose an angle that is challenging but that you can maintain a rigid body position. Make sure you extend your arms fully at the beginning of each rep.

HAMMER CURL
Hold a dumbbell in each hand with your palms facing your sides. Keep you upper arms/elbows tight to your body and just bend the elbow to curl the DBs up to your shoulder. Lower back down the same way with control.

Part 2:

3 Sets

10-15 Supinated Grip Bent Rows
10-15 Barbell Curls
Rest 1 min after the Curls

Score: Weight for Rows

COACHES NOTES
You can definitely sub dumbbells for these movements. Try turning your palms out a bit in the rows if you do.

SUPINATED GRIP BENT OVER ROW
Deadlift the bar to just below the knee with a supinated grip - which means palms face forward. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

BARBELL CURL
Hold the bar at your waist with your palms facing out in front of you. Keep your upper arms/elbows tight to your body, shoulders slightly retracted and just bend the elbow to curl the bar up to your shoulder. Lower back down the same way with control.

Part 3:

3 Sets

10-15 Bent Over Rows
10-15 Rev Grip Curls
Rest 1 min after the Curls

Score: Weight for Rows

COACHES NOTES
Both movements will use an overhand grip on this one. So on the curls, your palms will be facing away from you at the top of the curl.

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!

REVERSE GRIP CURL
Hold the bar or dumbbells at your waist with your palms facing toward you. Keep your upper arms/elbows tight to your body, shoulders slightly retracted and just bend the elbow to curl the bar/DBs up to your shoulder. Your palms should be forward at the top of the curl. Lower back down the same way with control.

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

Tall Jerk

3 Sets of 7 Reps

COACHES NOTES
This will need to be done extremely light. Like empty barbell.

TALL JERK
After you unrack the bar or clean it to the shoulder - you will press it up so it's JUST above your head. Belly tight and rib cage down. Pause for a moment in that position.

Then as you press the bar UP press yourself down fast! You may move feet out to squat stance as you go down - or to a split stance. Finish in a partial squat or split position with the biceps by the ears, bar over the middle of the body, belly tight. Stand to complete.

Lower back to the shoulders. Each set is 7 total reps. This is WAY more about technique and speed than going heavy.

16 Min EMOM
(Every Minute on the Minute for 16 Minutes)

2 Push Jerks

COACHES NOTES
You will do 2 reps every minute for 16 minutes! These should not be re-racked (on the rig/rack) but an actual set of 2 each time.

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

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

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

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

3 Sets of Max Reps

Push Jerks @ 70% of heaviest weight used in the previous EMOM

COACHES NOTES
Whatever was the heaviest set of 2 you were able to do in the EMOM - you will use 70% of that weight and do 3 sets of max reps with that weight.

Rest 2 Min between sets.

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.

Use this Endurance Conversion Chart if needed - if your choice of equipment is not listed below.

This weeks endurance workout is a LONG one. It is 65 minutes of pretty much continuous movement. If you need to scale back a bit you may start with 8 min or even 7.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

10min Easy + 30sec Fast + 30sec rest (0:00-11:00)

9min easy + 30sec Fast + 30sec rest (11:00-21:00)

8min Easy + 30sec Fast + 30sec rest (21:00-30:00)

7min Easy + 30sec Fast + 30sec rest (30:00-38:00)

6min Easy + 30sec Fast + 30sec rest (38:00-45:00)

5min Easy + 30sec Fast + 30sec rest (45:00-51:00)

4min Easy + 30sec Fast + 30sec rest (51:00-56:00)

3min Easy + 30sec Fast + 30sec rest (56:00-60:00)

2min Easy + 30sec Fast + 30sec rest (60:00-63:00)

1min Easy + 30sec Fast + 30sec rest (63:00-65:00)

COACHES NOTES
This one is 65 minutes total!!

The "easy" should be a comfortable, sustainable pace.

The "fast" should be HARD - like 90-95% effort.

The "rest" should be off completely.

Score is total distance if possible to measure.

All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

ROW VERSION

Row Version:

10min Easy + 30sec Fast + 30sec rest (0:00-11:00)

9min easy + 30sec Fast + 30sec rest (11:00-21:00)

8min Easy + 30sec Fast + 30sec rest (21:00-30:00)

7min Easy + 30sec Fast + 30sec rest (30:00-38:00)

6min Easy + 30sec Fast + 30sec rest (38:00-45:00)

5min Easy + 30sec Fast + 30sec rest (45:00-51:00)

4min Easy + 30sec Fast + 30sec rest (51:00-56:00)

3min Easy + 30sec Fast + 30sec rest (56:00-60:00)

2min Easy + 30sec Fast + 30sec rest (60:00-63:00)

1min Easy + 30sec Fast + 30sec rest (63:00-65:00)

COACHES NOTES
This one is 65 minutes total!!

The "easy" should be a comfortable, sustainable pace.

The "fast" should be HARD - like 90-95% effort.

The "rest" should be off completely.

Score is total distance.

All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

BIKE VERSION

Bike Version:
(Will work for any type of bike)

10min Easy + 30sec Fast + 30sec rest (0:00-11:00)

9min easy + 30sec Fast + 30sec rest (11:00-21:00)

8min Easy + 30sec Fast + 30sec rest (21:00-30:00)

7min Easy + 30sec Fast + 30sec rest (30:00-38:00)

6min Easy + 30sec Fast + 30sec rest (38:00-45:00)

5min Easy + 30sec Fast + 30sec rest (45:00-51:00)

4min Easy + 30sec Fast + 30sec rest (51:00-56:00)

3min Easy + 30sec Fast + 30sec rest (56:00-60:00)

2min Easy + 30sec Fast + 30sec rest (60:00-63:00)

1min Easy + 30sec Fast + 30sec rest (63:00-65:00)

COACHES NOTES
This one is 65 minutes total!!

The "easy" should be a comfortable, sustainable pace.

The "fast" should be HARD - like 90-95% effort.

The "rest" should be off completely.

Score is total distance if possible to measure.

All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

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

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

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

5 Rounds (Rest 30 seconds between movements)

5 x 4 Back & Forth Goblet Lunges* (20 Lunges Total)
12 DB/KB Waiter Squat, Right
12 DB/KB Waiter Squat, Left
30 Sec Elbow Plank 1-2 Steps

*4 Back & Forth Goblet Lunges = 2 Forward Lunges + 2 Backward Lunges

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

Score: Weight Used

COACHES NOTES
Each round should take an average of 4 minutes. The back and forth lunges are pretty much just two walking lunges forward and then two walking lunges backward. You'll do the 5 times for a total of 20 lunges. The Waiter Squat is a single-side weighted squat. Be sure to watch the video and/or read the written description for the Elbow Plank 1-2 Steps so you know how to do those!

BACK & FORTH GOBLET LUNGE
Hold a DB or KB at your chest. Keep your chest up, belly tight and shoulders back. Step forward with one leg. Make sure you take a long enough step forward with the front leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Once the knee touches, bring the back foot forward and stand all the way up. Then step forward again, this time with the opposite leg. Same thing - step the back leg forward to come to standing. Then you'll step back with one leg. Make sure you take a long enough step backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Bring your front leg back and stand all the way. Then repeat on the opposite leg. You should finish in the same place you started. That's one rep. Do that 5 times.

WAITER SQUAT
Hold your DB/KB on one shoulder. 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!

ELBOW PLANK 1-2 STEPS
Get into an elbow plank position - propped up on your forearms and toes. Make sure your belly, butt, and quads are squeezed tight so that your hips stay in line with your shoulders. From here, step out a few inches with your right foot and then step a few inches out with your left foot. Then step back in with the right, then back in with the left. You should be in the same position you started in. Continue stepping out-out-in-in until 30 seconds are up!

MAMA MODIFICATIONS

DB/Back/Front/Air Squat

If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

Lunge

If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge.

You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

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.