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

PART 1

For Time:

10 Burpee Box Jump Over
20' Handstand Walk
9 Burpee Box Jump Over
20' Handstand Walk
8 Burpee Box Jump Over
20' Handstand Walk...

All of the way down to
1 Burpee Box Jump Over
20' Handstand Walk

Customizations:

Burpee Step Up Overs
and/or
20 Handstand Shoulder Taps

Score: Total Time

Goal: Don't get sloppy!

COACHES NOTES
So the number of Burpee Box Jump Overs will decrease by 1 each round. The Handstand Walk stays the same at 20 feet!

Even though this part is "for time," don't sacrifice the quality of your movement for speed!

BURPEE BOX JUMP OVER
You will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.

Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep.

HANDSTAND WALK
Kick-up to a handstand hold, making sure to keep a tight, stacked body position: Your body should be in one line, with your ankles over your hips, hips over your shoulders, and shoulders over your wrists. Allow your body to tip over, producing the forward momentum needed to start walking your hands. Make sure to keep your hips and glutes set over your finger tips for the walk (this will make sure you continue moving forward, rather than falling backwards). To step forward, press firmly into one hand and get as "tall" as you can on that side. Lift the opposite hand and shift your weight into it as you place it down. It’s this shoulder extension that will naturally shift your bodyweight from side to side, making your handstand walk much easier.

PART 2

Every Minute on the Minute for 8 Minutes

30 Seconds Max Reps Toes to Bar

Rest Remaining 30 Seconds

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Customizations:

Focus on rhythm, only lifting your legs as high as possible while keeping the beat

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Score: Total Reps

COACHES NOTES
The 30 second effort does not need to be unbroken. You can drop down from the bar and accumulate more reps as long as it's within the first 30 seconds of the minute.

If you can only do one rep at a time, consider customizing to only raising your legs high enough to allow yourself to maintain a rhythm! That will get you closer to stringing together multiple reps of Toes to Bar than doing one at a time ever will.

TOES TO BAR
Start in a dead hang on the bar with your hands just outside shoulder width apart. Engage your belly like you're trying to touch your ribcage to your belly button as you press into the bar and reach your toes forward. Then drive your heels back, pull your head and chest forward, moving into an Arch position. Sweep your feet forward and press into the bar. Using your core and hip flexors, swing your legs towards the bar, making contact with your toes. Simultaneously, press the bar towards the floor to help engage your lats. Once your toes make contact, allow your legs to swing back down, gaining momentum, and helping to reposition you back into your superman position. Continue to connect reps using the swing and momentum to your advantage. For additional help, check out the Toes to Bar program under Extra Programs on the member’s website.

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

4 Rounds of:

20 Alternating Single Arm Shoulder Press
200m Farmer Carry

REST 2 MIN BEFORE PART 2

Score: Weight used for Shoulder Press and Farmer Carry (Can totally add time in the comments!)

Goal: No more than 2-3 breaks per movement per round

COACHES NOTES
Choose a weight for the shoulder press that you could do unbroken for the first round and maybe the second. It's OK if you end up breaking those up once or twice after that.

Same goes for the Farmer Carry! You may actually want to break at the halfway point in the first round just to be safe.

ALTERNATING SINGLE ARM SHOULDER PRESS
You will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart, even if performed seated. Keep the rib cage down as you press one DB straight up until your arm is fully extended overhead with your bicep next to your ear. Bring the dumbbell all the way down to the shoulder each time then press up with the opposite hand.

20 alternating will end up being 10 reps per side per round.

FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 200m, it should take roughly 2 minutes. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

PART 2

4 Rounds of:

16 Push Up + Renegade Row
100m Overhead Plate Carry

Score: Weight used for Renegade Rows (Put Total Time in Comments)

Goal: Finish the whole thing under 12 min WITHOUT GETTING SLOPPY.

COACHES NOTES
Choose a customization and/or weight that will allow you to get the push up + renegade rows done in 2 minutes or less! Each rep of the renegade row will be push up + row right + row left. You should be knocking out the overhead plate carry in 1-2 "sets" so no more than one break!

PUSH UP + RENEGADE ROW
For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

OVERHEAD PLATE CARRY
You will hold the plate directly overhead with straight arms and biceps by the ears.

Keep your shoulders active the whole time by constantly pressing up on the plate as you move.

At the same time, draw the front of your ribcage down toward your hips to avoid overarching your back and losing core stability.

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
FULL BODY SIMPLE WARM UP

WORKOUT

5 Sets

3 Position Clean (Building Lightly)

3 Positions =
High Hang
Hang (Just Above the Knee)
Floor

Each should be a squat clean! Use warm up loads, focus on form and solid movement!

COACHES NOTES
These will all be squat clean but you will start from different positions with the bar.

The first one starts with the bar at mid thigh or above, so your torso will be more upright.

The hang clean starts with the bar just above the knee, so your torso will be tilted forward more and your hips shifted further back.

The last one is a full squat clean from the floor.

MOVEMENT DESCRIPTION
For all three, imagine you are jumping while holding the bar with straight arms. Aggressively extend your hips, knees, and ankles to generate vertical force on the bar.

Then shrug your shoulders, pull your elbows up and back, then rotate them around the bar to receive it on your shoulders in the bottom of a squat. Stand up all the way to complete the rep. When standing, keep your elbows high, upper arms parallel to the floor and lead with the chest as you stand.

1 Rep Every 90 Seconds for 12 Minutes (8 Reps Total)

Clean

**Full Squat Clean from the Floor

COACHES NOTES
Enter your heaviest successful lift for your score. All of these 8 reps should be "working" - which means warm up to a challenging, but doable, weight before you start the clock.

Go up or down in weight as you go - depending on how you are feeling and moving this day.

BARBELL SQUAT CLEAN
You will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land 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.

5 Sets of 2 Reps

Clean Pull

COACHES NOTES
For these reps you will do 5 sets of 2 clean pulls. Do these with the heaviest successful lift from the previous part of the workout! Rest as needed between sets.

CLEAN PULL
This movement is the first pull off of the ground, plus the hip extension and jump and shrug portion of the clean. This teaches us to work on the powerful up portion of the movement.

Really focus on good extension and a powerful up! Hold those good positions!

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:

7 Rounds

200 Meters Easy
300 Meters Fast
100 Meter Walk

No rest between rounds.

Score: Total Time

Goal: Do not mess up paces to get a better "score". Consistent pacing between rounds.

COACHES NOTES
The 300 meters is FAST but can't be 100% because you need to go straight into the walk and then straight into the next round.

Time Version / No Measured Distance:

7 Rounds

2 Min Easy
1 Min FAST
1 Min Walk

No Rest between rounds.

Score: Total Distance

Goal: Do not mess up paces to get a better "score". Consistent pacing between rounds.

COACHES NOTES
The "easy" is moderate but chill. The FAST is fast but not 100% because you need to be able to walk for 1 min and then go straight into next round.

This is a 28-minute effort.

ROW VERSION

Row Version:

7 Rounds

Row 250 Meters Easy
Row 350 Meters HARD
1 Min ACTIVE Rest (Get off the rower but do not sit down. Walk and move.)

Score: Total Time

Goal: Do not mess up paces in order to get a better "score". Consistent pacing between rounds.

COACHES NOTES
The Easy pace is not SLOW - just a super moderate and sustainable/comfortable pace. FAST is fast, but not 100%.

BIKE VERSION

Bike Version:

7 Rounds

15 Cal Men / 11 Cal Women - Easy
20 Cal Men / 16 Cal Women - FAST
7 Cal Men / 5 Cal Women - Slow

No rest between rounds.

Score: Total Time

Goal: Don't mess up the paces to get a better "score". Consistent paces each round.

COACHES NOTES
Easy pace and slow pace are different! Make sure you look at your monitor and pedal slower/less forcefully on the slow pace than the easy pace. During easy you should continue to use full body/arms. May give the arms a break and spin only with legs during the slow.

FAST is fast but not 100% since you get no rest after!

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

4 Rounds

12 Single Leg Glute Bridges, Right
12 Single Leg Glute Bridges, Left
16 Good Mornings
16 Jumping Lunges

Rest 1 minute between Rounds

Suggested Weight
Men: 55-75#
Women: 35-55#

No Score for this Part!

COACHES NOTES
The minute of rest between rounds is to give time for your heart rate and breathing to slow down after the jumping lunges so that you can focus on controlled quality of movement during the glute bridges and good mornings.

SINGLE LEG GLUTE BRIDGE
Lie on your back with your hands at your sides, knees bent and feet planted. Your heels should be directly beneath your knees and a foot or so away from your bottom. From here, extend one leg out so that it's elevated off the ground. Drive into the heel of the foot that's still planted and squeeze your glutes to lift your hips up. Once you've reached the top, lower back down under control. Keep the other leg elevated until you've completed the 12 on that side. Then switch legs.

GOOD MORNING
Get a bar (or even a dumbbell) in the back rack position. Feet are under the hips and weight is in the heels. Keep the chest up and belly tight. Allow your knees to bend slightly (very slightly) as you hinge at the hips. Continue to lower your torso until you reach 90 degrees - OR - until just before you feel your low back start to change position - whichever comes first. From there, squeeze the butt to stand up.

JUMPING LUNGE
For the first rep - step forward or backward into your lunge stance. Make sure it's far enough that your front knee won't go out over your toes. Gently touch the back knee to the ground. Then from there, jump up as you switch legs (front leg goes back, back leg goes forward). Then lower down again until the back knee lightly touches and repeat the jump + switch. Each lunge counts as 1 rep so you're doing 8 on each leg. If you cannot or are not ready to jump, that's OK! Just do regular alternating lunges.

Part 2

3 Rounds

20 Tuck Throughs
20 Upper Body Twists
20 Opposite Hand to Toes

Score: Total Time to Complete (Stop at 10 Minutes if you're not done yet)

COACHES NOTES
You can hold a shirt, a towel, or even a band for this Part! Rest as needed but keep in mind we don't want this taking longer than 10 minutes.

TUCK THROUGH
With the hands overhead holding a t-shirt - towel or band in BOTH hands outstretched. You will lay flat and basically do a v-up with the upper body and tuck the knees/legs in hard. Bring the towel around the knees and feet so it's now under your legs - reverse it and to back to over head.

UPPER BODY TWISTS
You can leave heels down or for extra challenge lift them up. Keep arms over head and twist almost like an overhead Russian twist. Each twist = 1 rep.

OPPOSITE HAND TO TOES
You will be in that same overhead position, balancing on your bottom with your upper back and legs elevated from the floor. From here, while still holding the shirt/towel/band, bring the right wrist to left toe - then switch. Each toe touch counts - so it's 10 per side. Keep feet lifted off of the ground for the whole thing if you can. If needed you can leave one leg on the ground while other comes up to meet wrist.

MAMA MODIFICATIONS

Russian Twists

If you are working to manage or heal diastasis and need a modification, consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop, Tabletop DB Drag (see Visit Mama Modifications Movement Library on the Members Only Website 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.

Single Leg Glute Bridges

This could be a great movement for postpartum mamas looking to rebuild posterior chain strength! However, if you're pregnant and lying on your back is uncomfortable, feel free to sub Hip Thrusts, Good Mornings, or Sumo Stance Romanian Deadlifts.

Alt V-Up

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

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

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

7 Shoulder Squats (Right)
7 Shoulder Squats (Left)
14 Push Up + Lateral Drag

Rest 3 minutes, then

Repeat your score for time

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

Score: Total Time for Part 2

Goal Part 1: 4-7 Rounds

Goal Part 2: 6-8 Minutes

COACHES NOTES
Here's how this one works. First, you'll do the 7 minute AMRAP. Treat it like there is no part 2. Go hard and get as many rounds as you can in 7 minutes. After you rest for 3 minutes, whatever your score was in the 7 minute AMRAP will be repeated for time. So, if you get 4 rounds + 18 reps for the first part. You will complete another 4 rounds + 18 reps for time in the second part. So, don't go slow in the first part just so that you'll have less work to do in part 2!

The squats should be performed unbroken pretty much the whole time. Choose a variation on the push up + drags that you can do in 1-2 sets the whole way. Those should take 1 minute or less.

SANDBAG SHOULDER SQUAT
Start with the sandbag on one shoulder. Feet should be about shoulder width apart. Keep your belly really fired up with a proud chest. Send you butt back and down to lower until your hips go below the knees. Make sure the heels stay rooted into the floor the whole time. Drive through the heels and lead with the chest to stand. You can support the bag on your shoulder with one or both hands.

CUSTOMIZATION
Sandbag Back Squat

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)

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

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

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

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WARM UP
SQUAT WARM UP
PULL UP WARM UP

WORKOUT

5 Sets

5 Front Squats

Perform 1 Set Every 2 Min for 10 Minutes

COACHES NOTES
Rest 2 Min Before Chin Up Portion.

So it's 5 reps every 2 minutes for 10 minutes, totaling 5 sets.

Front Squats should be heavy, take 10-15 minutes to build up to 80-85% of your 1RM, then keep the load the same for all 5 working 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.

Every 30 Seconds for as long as you can last (up to 10 Min)

3-5 Unbroken Chin Ups

Score is total reps when you can no longer keep up your unbroken sets.

COACHES NOTES
Choose a variation on the chin up that will allow you to knock 3-5 reps fairly easily. Once you do a few sets, they are going to get very difficult and you'll want to be able to last at least 5 minutes (that's 10 sets!)

Use a band or slight leg assistance if needed! You could also use a feet on the ground/low bar option.

CHIN UP
You will use a supinated grip, meaning palms facing toward you. So use that same grip even if doing banded, bent rows, ring rows, etc.

Keep the movement strict and maintain engagement through your abs the whole time!

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

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

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WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

7 Min

Against the Wall - Handstand Side Step Practice

COACHES NOTES
For this you will kick up into a handstand against the wall. Take 3 "steps" (with your hands obviously) to the right. Then take 3 back to the left.

Make sure you spread your fingers and distribute your weight through your entire hand. Keep the ribcage pulled in and belly tight. Squeeze the cheeks and point your toes!

The goal here is to pretty much only have the heels in contact with the wall. No good putting your whole lower half against it!

Focus on keeping the shoulders pressing into the floor and engaged.

If you are finding this easy - try to do it away from the wall.

If you aren't ready to actually take steps practice some shoulder taps either against the wall or in a pike position.

7 Min AMRAP
(As Many Rounds as Possible in 7 Minutes)

2 Around the World Reps
2 Strict Behind the Neck Pull Ups

Score: Total Number of Completed Rounds + any Additional Reps (Each Round is 2+2)

COACHES NOTES
These reps can be broken up if necessary.

Customizations Options:
- Knees Up and Around the World
- Banded Strict - OR - Jump + Slow Lower Pull Ups

AROUND THE WORLD
Start in a hang position. From here you will work to keep your legs straight and make a massive circle out and around (all the way up to like a toe to bar) and then all the way around back down to hang. These are meant to be pretty strict, so no momentum is to be used.

These are TOUGH and require some flexibility as well. Scale to around the world with knees only if necessary.

BEHIND THE NECK PULL UP
Your hands should be slightly wider than your regular pull up grip. Make sure you pull the head forward. These are definitely strict. Make sure you come all of the way down at the bottom.

If you are unable to do these you may sub banded strict (regular) or jump and slow lower (regular) pull ups!

For Time

Accumulate 2 Min in a V-Sit Hold with heels over a KB or Upright DB

Extra Challenge: 3 Min

Score: Time it takes for you to get to 2 Min (or 3 for Extra Challenge)

COACHES NOTES
For this you will work to keep your legs STRAIGHT. Sit your butt on the ground and lift the heels and hold them over the KB handle. Try not to lean back. Hands should be slightly in front of the hips.

When you break - note your time and rest as needed before you go again. Your time is when you have accumulated 2 Min (or 3 for Extra Challenge).

Customize to 1 leg at a time if necessary.

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

Every 2 Minutes for 10 Minutes

10 Close Grip DB Bench Press

then...

-

Part 2

3 Rounds
(Rest 30s to 1 Min Between Movements)

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

-

Score: Enter Weight for Bench Press (Note other weights in comments)

COACHES NOTES
Movements should be slow and controlled with 1 second pauses on both ends so keep that in mind when choosing your weights. Stay engaged the whole time.

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

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

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

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

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

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

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

3 Sets

5 Shoulder Press (Building)

COACHES NOTES
Do a good warm up first and then make each of these sets heavier. Rest a bit between.

SHOULDER PRESS
The bar starts on the front of the shoulders with a full grip and elbows slightly in front. Feet roughly between hip and shoulder width. Heels down. Butt squeezed. Chest up and belly tight. Using no momentum from the lower body you will move the face out of the way, press the bar straight up, move the head back to neutral and finish completely locked out with the biceps by the ears. Upper back is pressing up into the bar and the bar is over the middle of the body.

Lower by bringing the elbows in front and moving the face back out of the way. Absorb with the knees if you need to but you cannot use any of that knee bend to feed the next rep.

Push Press

3-3-2-2-1-1-1 (Building)

COACHES NOTES
Each of these sets should also get heavier - rest no more than 2 min between sets. It helps to have a goal weight that you want to hit for the final set of 1 rep and then work backwards from there in 5-10# jumps so you know what weight to start with.

PUSH PRESS
Set up with the bar on your shoulders and elbows high. Feet hip to 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 bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

Make sure that when you lower the weight you bring the elbows in front and absorb with the knees to either send into the next rep or re-set.

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:

Run 800 meters - MODERATE
Rest 2 Min

8 x 200 Meters FAST
(20 Sec Rest between 200s)

After final 20 Sec Rest...

Run 600 Meters - MODERATE
Rest 2 Min

6 x 200 Meters FAST
(20 Sec Rest between 200s)

After final 20 sec Rest...

Run 400 Meters MODERATE
Rest 2 Min

4 x 200 Meters FAST
(20 Sec Rest between 200s)

After final 20 Sec Rest...

Run 200 Meters MODERATE

COACHES NOTES
Score is total time, but don't mess up the paces for YOU to try to get a better score!

Moderate is a completely sustainable pace, but slightly uncomfortable.

Fast is FAST. Not 100%- 85-90% Effort with marginal drop off.

Rest means stop.

Run Version/No Measured Distance:

Run 4 Min - MODERATE
Rest 2 Min

8 x :40 Seconds FAST
(20 Sec Rest between)

After final 20 Sec Rest...

Run 3 Min - MODERATE
Rest 2 Min

6 x 40 Seconds FAST
(20 Sec Rest between)

After final 20 sec Rest...

Run 2 Min MODERATE
Rest 2 Min

4 x 40 Seconds FAST
(20 Sec Rest between)

After final 20 Sec Rest...

Run 1 Minute MODERATE

COACHES NOTES
Score is total distance if you are able to measure on a watch or something, but don't mess up the paces for YOU to try to get a better score!

Moderate is a completely sustainable pace, but slightly uncomfortable.

Fast is FAST. Not 100%- 85-90% Effort with marginal drop off.

Rest means stop.

ROW VERSION

Row Version:

Row 1000 meters - MODERATE
Rest 2 Min

8 x 250 Meters FAST
(20 Sec Rest between 200s)

After final 20 Sec Rest...

Row 750 Meters - MODERATE
Rest 2 Min

6 x 250 Meters FAST
(20 Sec Rest between 200s)

After final 20 sec Rest...

Row 500 Meters MODERATE
Rest 2 Min

4 x 250 Meters FAST
(20 Sec Rest between 200s)

After final 20 Sec Rest...

Row 250 Meters MODERATE

COACHES NOTES
Score is total time, but don't mess up the paces for YOU to try to get a better score!

Moderate is a completely sustainable pace, but slightly uncomfortable.

Fast is FAST. Not 100%- 85-90% Effort with marginal drop off.

Rest means stop.

BIKE VERSION

Bike Version:

Bike 4 Min - MODERATE
Rest 2 Min

8 x :40 Seconds FAST
(20 Sec Rest between)

After final 20 Sec Rest...

Bike 3 Min - MODERATE
Rest 2 Min

6 x 40 Seconds FAST
(20 Sec Rest between)

After final 20 sec Rest...

Bike 2 Min MODERATE
Rest 2 Min

4 x 40 Seconds FAST
(20 Sec Rest between)

After final 20 Sec Rest...

Bike 1 Minute MODERATE

COACHES NOTES
Score is total calories, but don't mess up the paces for YOU to try to get a better score!

Moderate is a completely sustainable pace, but slightly uncomfortable.

Fast is FAST. Not 100%- 85-90% Effort with marginal drop off.

Rest means stop.

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)

30 Sec DB/KB Death March
15 Sec Rest
30 Sec Goblet Bulgarian Split Squat, Right
15 Sec Rest
30 Sec Goblet Bulgarian Split Squat, Left
15 Sec Rest
30 Sec Hollow Rock
15 Sec Rest

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

Score: Weight Used for the Death March

COACHES NOTES
The Death March is not quite as scary as it sounds. It's basically just walking staggered stance deadlifts. If you have the space for it, simply march forward for 15 seconds then turn around and march back for 15 seconds. Choose a weight for the split squats that allows you to get 7-10 reps within each 30 second window. Remember that you can always customize the hollow rocks by lowering your arms to your sides or bending one or both knees into your belly!

DB/KB DEATH MARCH
This movement is basically a walking staggered stance deadlift. When you step forward, stagger your stance by just about a foot or so. Your stance should be much shorter than a split squat. Stay as light as you can on the ball of the back foot so that all the work is performed by the front leg. Make sure you keep tension in the front leg in the bottom position and keep a micro-bend in the front knee at the top so you are always under tension. Remember that the belly stays tight and back remains flat at all times.

GOBLET BULGARIAN SPLIT SQUAT
Hold a dumbbell or kettlebell at your chest. If it feels better for balance, you can also hold a pair of lighter 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.

HOLLOW ROCK
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, 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.

This may become super challenging so bend one or both knees if you need to.

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.

Hollow Rocks/Hold

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

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

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

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

6 Rounds

8 Lateral Burpees Over Sandbag
12 Ground to Overhead
16 Back Squats

Rest 1 minute between rounds

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

Score: Total Time

Goal: 18:00-26:00

COACHES NOTES
Each round should take between 2:00-3:30. If the first round goes longer than 3:30, cut the reps down to 6/10/14. The reps per movement is not super high each round, but the combination is going to really add up. The key here is to find a good rhythm for each movement. If you are dropping the bag during each rep of the ground to overhead, take a breath, set up and get right back to it. If you can, keep the bag on your back for all 16 back squats.

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
No Push Up Lateral Burpee Over Bag
Regular Burpee

SANDBAG 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!

CUSTOMIZATIONS
Reduce the reps if working with a heavier bag.
Sandbag High Pulls

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

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

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

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

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

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WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

6 Sets of 4 Reps (Building)

Bench Press

Rest 2 Minutes Between Sets

COACHES NOTES
Each set should be heavier than the last. Start with something heavy but that you are confident in.

As always don't go too heavy if you don't have a spot or a SAFE way to bail.

BENCH PRESS
Try to get set up so that your feet and heels are down. If you have a tall bench or if you are short - you can put plates where your feet will be! Keep the butt on the bench. Before you unrack the bar think of pulling the shoulders back and down and pinching a pack of playing cards in your armpits.

Hands should be just outside the shoulders with a full grip around the bar. As you lower the bar, keep the elbows IN.

Touch the chest (not BOUNCE on the chest) and press to lock out at the top.

6 Sets of 8-12 Reps (Per Side)

Single Arm Dumbbell Press

Rest 30 Seconds Between Sides / 1-2 Minutes Between Sets

COACHES NOTES
Choose a weight that you can do 8 for sure but 12 is pushing it.

You can do these seated or standing. Either way keep the belly tight and rib cage pulled in.

Start with the dumbbell at the shoulder, press to lockout getting the bicep by the ear.

Do 8-12 on one side and the same weight and reps on the other.

Rest about 30 seconds between arms and 1-2 min between rounds.

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

4 Rounds

5 Kipping Pull-Ups +
5 Kip Swings +
5 Toes to Bar +
Active Bar Hang - Go To Failure

Rest 2 Min Between Rounds

The Goal: Go Unbroken - Don't Come Off The Bar

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Customizations:

Lower Numbers to 2-3 of each

OR

5 Kip swings+
10 Second Active bar hang+
5 Reps Lift toes/knees as high as possible

Score: Number of rounds completed without coming off the bar (out of 4).

COACHES NOTES
Really focus on keeping a tight body position and practice this with thumbs wrapped around the bar!

KIPPING PULL UP
Start in a dead hang on the bar with your hands just outside shoulder width apart. Engage your belly like you're trying to touch your ribcage to your belly button as you press into the bar and reach your toes forward. Then drive your heels back, pull your head and chest forward, moving into an Arch position. Kick your feet forward as you squeeze your butt hard and fast. Use your arms to guide your chin above the height of the bar. Once your chin clears the height of the bar, push away from the bar and slightly lift your toes in the front to keep an even weight distribution. As you fall under the bar, move back into your arch position, setting yourself up for the next rep.

TOES TO BAR
Start in a dead hang on the bar with your hands just outside shoulder width apart. Engage your belly like you're trying to touch your ribcage to your belly button as you press into the bar and reach your toes forward. Then drive your heels back, pull your head and chest forward, moving into an Arch position. Sweep your feet forward and press into the bar. Using your core and hip flexors, swing your legs towards the bar, making contact with your toes. Simultaneously, press the bar towards the floor to help engage your lats. Once your toes make contact, allow your legs to swing back down, gaining momentum, and helping to reposition you back into your superman position. Continue to connect reps using the swing and momentum to your advantage. For additional help, check out the Toes to Bar program under Extra Programs on the member’s website.

Skill: Handstand Push Ups

EMOM 6 Min:
(Every Minute on the Minute for 6 Min)

30 Seconds Max Reps - Handstand Push Ups

Rest Remaining 30 Seconds

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Handstand Push Ups can be strict - kipping - pike on the box - or feet on the floor.

COACHES NOTES
For the handstand push ups make sure you are creating that triangle position when head touches the ground with the head in front of the fingertips - imagine that you are lowering a barbell or sandbag to the shoulders. Elbows come forward.

Keep the belly tight and keep tension.

Press head through the arms and press through the shoulders at the top of each rep.

DO NOT go to failure. DO NOT slam down into the ground. Keep control throughout.

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

On a running clock for 24 minutes:

Every 2 min for 6 minutes (0:00-6:00)
10-12 DB Curls (not alternating)
10-12 DB Skull Crushers

Every 2 min for 6 minutes (6:00-12:00)
10-12 Alternating Hammer Curls
10-12 Standing DB Tricep Extensions

Every 2 min for 6 minutes (12:00-18:00)
10-12 Concentration Curls
10-12 Bent Over Tricep Extensions
(one arm at a time)

Rest 2 minutes (18:00-20:00)

4 min AMRAP (20:00-24:00)
Max Chin-Ups
Max Diamond Push Ups
Switch movements each time you break

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Score: Weight Used for Curls (Note other weight(s) in comments)

COACHES NOTES
The pump is real on this one. Definitely feel free to adjust the weight for the different curl and tricep variations. You can note any changes in weight in the comments.

Make sure all the movements are slow and controlled. Pause for 1 second on both ends of each rep. You can move faster during the 4 minute AMRAP but keep the movements strict.

Dumbbell curls will be performed together with palms facing up. Keep the DBs from swinging back behind you on the way down.

On the skull crushers elbow and shoulder stay in a line and the only movement comes from the elbow joint.

Hammer curls will be performed with palms facing each other. Touch one head of the dumbbell to your shoulder and keep your elbows tight to the body the whole time.

For standing tricep extensions, with a dumbbell in each hand, start with biceps by the ears, elbows bent to allow rear head of DB to touch the shoulder. Keep the biceps by the ears and straighten your arms overhead. As with all overhead movements, keep your belly tight!

For concentration curls, you'll be seated and go one arm at a time. Brace yourself by pushing the back of your upper arm into your inner thigh, keep that foot firmly planted so your leg doesn't move. Start with the arm straight and curl your palm up as close to your shoulder as you can. Concentrate on that bicep!

On the bent over tricep extensions, plant one hand and one shin on a bench, DB in the opposite hand. Start with forearm vertical, knuckles down. Keep your elbows in place and extend your arm back until it is straight.

Chin ups you'll have an underhand/palm up grip. You can also do this with TRX/Ring or bar in rack rows.

Diamond push ups your thumbs and index fingers will be touching to ensure a close hand position. You can do these from the knees or even elevated.

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

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

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WARM UP
BARBELL CLEAN WARM UP
SQUAT WARM UP

WORKOUT

5 Sets of 3 Reps

Hang Muscle Clean

COACHES NOTES
Used as mostly a warm up/technique practice - starting light and adding a bit of weight with each set.

For this movement you will deadlift the bar to the "hang" position (top of the deadlift).

Hands should be just outside of the shoulders/legs. Keep the heels down as you dip by bending the knees slightly (not allowing them to cave in) - reach the butt back slightly and slide the bar with straight arms down the front of the thigh.

Stand up hard and fast driving through the heels and bringing the chest up. Shrug. Pull the elbows high and outside keeping the bar close. Then drive the elbows around and through FAST to get the bar to a supported position on the shoulders with the elbows high.

There is no re-dip of the legs in a muscle clean! The focus is just on the UP portion of the movement!

10 Sets of the Complex:
(1 Set every 90 Seconds for 15 Minutes)

1 Rep Hang Power Clean
+
1 Rep Front Squat

Score: Weight used for heaviest set

Goal: Challenging/quality movement

COACHES NOTES
For this part you will perform 1 Hang Power Clean + 1 Front Squat every 90 seconds for 10 total sets.

For the hang power clean you will again start in the hang position (top of the deadlift). Then you will again dip, drive, shrug and then this time instead of pulling the bar up the body only you will also pull yourself down into a partial squat as the elbows come around and through. Catch the bar with the heels down, knees out and bent slightly, butt reaching back, belly tight, chest up, and bar on the shoulders with the elbows high.

Stand and re-set the feet.

For the front squat the feet should be shoulder width apart. Elbows high with the bar in the fingertips, or full grip if possible. Lift the chest and tighten the belly. Reach the butt back and down as you keep the chest and elbows lifted. Keep the belly tight. Drive the knees out and get the butt lower than the knees at the bottom with the chest and elbows still lifted. No collapsing of the back or elbows at the bottom.

To stand drive through the heels and lead with the elbows. Drive the knees out and stand completely!

5 Sets of 3 Reps
(1 Set Every other Minute for 10 Minutes)

Front Squats

Score: Weight Used

Goal: Very challenging but unbroken and with solid technique

COACHES NOTES
Use the same weight for all 5 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.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version

5 Min Moderate (0-5)
1 Min Rest (5-6)
4 Min HARD (6-10)
2 Min Rest (10-12)
5 Min Moderate (12-17)
1 Min Rest (17-18)
3 Min HARD (18-21)
2 Min Rest (21-23)
5 Min Moderate (23-28)
1 Min Rest (28-29)
2 Min HARD (29-31)
2 Min Rest (31-33)
5 Min Moderate (33-38)
1 Min Rest (38-39)
1 Min HARD (39-40)

Mark your total distance if you are able to measure it.

COACHES NOTES
Altogether, this one will take 40 minutes.

Moderate = Sustainable but uncomfortable

HARD = almost an all out pace for that time frame (should be faster for each one)

Rest = Stop. Try to remain upright and on your feet. Big breaths. Focus on lowering your heart rate.

ROW VERSION

Row Version:
(For total distance)

5 Min Moderate (0-5)
1 Min Rest (5-6)
4 Min HARD (6-10)
2 Min Rest (10-12)
5 Min Moderate (12-17)
1 Min Rest (17-18)
3 Min HARD (18-21)
2 Min Rest (21-23)
5 Min Moderate (23-28)
1 Min Rest (28-29)
2 Min HARD (29-31)
2 Min Rest (31-33)
5 Min Moderate (33-38)
1 Min Rest (38-39)
1 Min HARD (39-40)

Score = Total Meters

COACHES NOTES
Altogether this one is 40 minutes.

Moderate = Sustainable but uncomfortable

HARD = almost an all out pace for that time frame (should be faster for each one)

Rest = Stop. Get off of the rower. Big breaths. Focus on lowering your heart rate.

BIKE VERSION

Bike Version:
For Calories

5 Min Moderate (0-5)
1 Min Rest (5-6)
4 Min HARD (6-10)
2 Min Rest (10-12)
5 Min Moderate (12-17)
1 Min Rest (17-18)
3 Min HARD (18-21)
2 Min Rest (21-23)
5 Min Moderate (23-28)
1 Min Rest (28-29)
2 Min HARD (29-31)
2 Min Rest (31-33)
5 Min Moderate (33-38)
1 Min Rest (38-39)
1 Min HARD (39-40)

Score = Total Calories

COACHES NOTES
Altogether, this one will take 40 minutes.

Moderate = Sustainable but uncomfortable

HARD = almost an all out pace for that time frame (should be faster for each one)

Rest = Stop. Get off of the bike. Big breaths. Focus on lowering 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 2 Minutes for 20 Minutes

Min 0-2:
10 Tempo DB Squats (Tempo = 30X1)
14 SLOW Russian Twists

Min 2-4:
10 Alternating Side Goblet Lunges
14 Bear Hold + Pull Across

Score: Weight Used for the DB Squats

COACHES NOTES
The way this one works is you'll have from 0:00-2:00 to complete the 10 squats and 14 twists. Rest with any time remaining in the 2-minute window. Then, from 2:00-4:00, you'll complete the 10 side lunges and 14 pull across reps. Rest any time remaining then switch back to squats and twists at 4:00, so on and so forth.

The tempo for the dumbbell squats is 3 seconds down, no pause at bottom, explode up, 1 second pause at the top. So 10 reps should take 40 seconds. There's no specific tempo for the Russian Twists - just do them slow and controlled.

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.

RUSSIAN TWIST
You can use a plate, med ball or dumbbells for the Russian twists. Each twist counts as a rep.

Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts. Keep your chest up the whole time, try to avoid rounding the spine.

GOBLET SIDE LUNGE
Start standing with a DB at your chest. Step out wide with your left foot (usually the wider the better). 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 at the knee. Drive your whole foot into the ground and lead with the chest, bringing your feet back together as you stand. Switch legs each rep.

BEAR HOLD + DB PULL ACROSS
Set up on your hands and knees. Have a dumbbell outside of and lower than your right hand. Lift your knees off the ground just enough so that they hover and hold. From this position, reach across with your left hand to grab the dumbbell. Pull it across your body to outside of where your left hand started. Set it down, plant your left hand, then reach across with your right hand to start the next rep. Each pull is 1 rep.

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

3 Rounds

25 Front Squats
12 Clean + Throw 6-8ft
25 Front Squats

Rest 2 minutes between rounds

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

Score: Fastest Round Only

Goal: 3-5 Minutes

COACHES NOTES
Each round should take 3-5 minutes. That's about a 1:00-1:30 for each set of 25 front squats and 1-2 minutes for the clean + throws. Don't rush the clean + throws. The point of those is to be explosive and express as much power as possible in each throw. It should go at least 6-8 ft but if you can throw it further, great! You get a nice bit of rest between each round so really send it each time. Try to go unbroken on the front squats the whole way.

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 Shoulder Squats, switch shoulders half way through the reps
Adjust reps to fit suggested movement time window

SANDBAG CLEAN + THROW
Start with the bag on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. You can stand up all the way or stay in the power position to initiate the throw.

Adjust your hands so that your palms are pressing into the bag. Knees are bent and chest is up. Extend the legs and hips aggressively, then drive the arms into the bag to throw it as far forward as you can. It may help to stagger the feet by a step but for an added challenge keep the feet in line, about shoulder width apart. Once you throw the bag, sprint across to where it landed, turn around and repeat with the next clean.

CUSTOMIZATIONS
Sandbag Clusters
Sandbag Clean & Jerk (Push Press)