The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!

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

Pause Dip Push Press

5 Sets of 3 Reps

COACHES NOTES
This should be done only as heavy as you can maintain speed through the drive! Start light and add weight if you are still successful at a good fast extension and press. A good starting place would be 60% or so of your 1 RM Push Press - if you have tested that in the last year or so.

PAUSE DIP 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. Pause here for 2 seconds then 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.

Jerk Balance

5 Sets of 3 Reps

COACHES NOTES
Start with the back foot already in place and bar in the front rack. For each rep you will focus on the front foot driving forward and the chest driving through.

This one is also not meant to be done super heavy but is for technique only. Use similar or same weights as you did for the Pause Push Presses.

Both of these drills combined are to set you up for success for part 3.

JERK BALANCE
Start with the bar resting on your shoulders with your elbows high. Keep your dominant or lead leg planted in the set-up. Step your lagging leg (the opposite of the lead leg) back to its split jerk landing position. From here dip down - making sure to keep your shoulders stacked above your hips - then drive through your legs and hips to pop the bar off your shoulders. As it's in the air, step your lead foot forward and drive your chest under the bar as your elbows lock out overhead. You should finish in the receiving position of the split jerk. To finish the rep, step your lead foot back to the start then step your lagging foot forward so that you're standing tall under the bar.

Split Jerk

5 Sets of 3 Reps

COACHES NOTES
After completing the other 2 drills, you should feel ready to work at a weight that is heavy - but make sure you are hitting good positions and feeling solid in your lifts!

It's not always about trying to PR!

SPLIT JERK
Start with the bar resting on your shoulders with your elbows high. Dip down - making sure to keep your shoulders stacked above your hips - then drive through your legs and hips to pop the bar off your shoulders. As the bar is in the air, split your feet so that your dominant leg goes forward and your other leg goes backward. Drive your chest under the bar as your elbows lock out overhead. In the split, your forward foot should be planted firmly with your knee over - but not beyond - your ankle. Your back heel should be lifted with the ball of your foot planted into the ground and your knee slightly flexed. To finish the rep, step your lead foot back to the start then step your lagging foot forward so that you're standing tall under the bar.

The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!

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 your choice of equipment is not listed below.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

5 Rounds

2 Min at a Moderate Pace
20 Seconds Rest

90 Seconds at a Moderate / But Faster Pace
15 Seconds Rest

1 Min at a Fast Pace
10 Seconds Rest

30 Seconds at a 98% Effort Pace

3 Min Rest between Rounds

Score - if you are able to measure TOTAL distance you can mark it. Do NOT mess up paces trying to get a better score!

Goal - without looking try to match traveling the exact same distance each time. This is how we learn to pace.

COACHES NOTES
Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us. Check out the 5k Program > 'Understanding How to Find Your Pace' for pacing guidance: https://spmembersonly.com/5k-program

The rest - although short - is also important. Don't skip it.

Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance every time. That is a good gauge for if you are hitting similar paces each round.

ROW VERSION

Row Version:

5 Rounds

2 Min at a Moderate Pace
20 Seconds Rest

90 Seconds at a Moderate / But Faster Pace
15 Seconds Rest

1 Min at a Fast Pace
10 Seconds Rest

30 Seconds at a 98% Effort Pace

3 Min Rest between Rounds

Score - Total distance - but DO NOT screw up the paces trying to get a better score.

Goal - Without looking (cover the monitor or the distance on the monitor and only watch the clock) try to match traveling the exact same distance each time. This is how we learn to pace.

COACHES NOTES
Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us. Check out the 5k Program > 'Understanding How to Find Your Pace' for pacing guidance: https://spmembersonly.com/5k-program

The rest - although short - is also important. Don't skip it.

Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance every time. That is a good gauge for if you are hitting similar paces each round.

BIKE VERSION

Bike Version:

5 Rounds

2 Min at a Moderate Pace
20 Seconds Rest

90 Seconds at a Moderate / But Faster Pace
15 Seconds Rest

1 Min at a Fast Pace
10 Seconds Rest

30 Seconds at a 98% Effort Pace

3 Min Rest between Rounds

Score - Total calories - but DO NOT screw up the paces trying to get a better score.

**if using a bike measuring distance only, just put that in as calories and make a note in comments.

Goal - without looking (cover the monitor or the calories/distance on the monitor and only watch the clock) try to match traveling the exact same distance/calories each time. This is how we learn to pace.

COACHES NOTES
Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us. Check out the 5k Program > 'Understanding How to Find Your Pace' for pacing guidance: https://spmembersonly.com/5k-program

The rest - although short - is also important. Don't skip it.

Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance/calories every time. That is a good gauge for if you are hitting similar paces each round.

TIMED VERSION

For RUNNERS, this version is great if the Run Version calls for running specific distances but you don't have access to measured distances.

For NON-RUNNERS, this version is great if you have a piece of equipment other than a bike or rower that you'd like to use (like a road bike, elliptical, etc.) but the unit(s) of measurement do not convert directly to the Concept2 Row Erg or the Assault Bike!

Timed Version:

5 Rounds

2 Min at a Moderate Pace
20 Seconds Rest

90 Seconds at a Moderate / But Faster Pace
15 Seconds Rest

1 Min at a Fast Pace
10 Seconds Rest

30 Seconds at a 98% Effort Pace

3 Min Rest between Rounds

Score - Total calories - but DO NOT screw up the paces trying to get a better score.

**if using a piece of equipment measuring distance only, just put that in as calories and make a note in comments.

Goal - without looking (cover the monitor or the calories/distance on the monitor and only watch the clock) try to match traveling the exact same distance/calories each time. This is how we learn to pace.

COACHES NOTES
This version is for anyone not running and also interested in using a piece of equipment that is NOT a rower or bike. It's the exact same - just dedicated for you :-)

Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us. Check out the 5k Program > 'Understanding How to Find Your Pace' for pacing guidance: https://spmembersonly.com/5k-program

The rest - although short - is also important. Don't skip it.

Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance/calories every time. That is a good gauge for if you are hitting similar paces each round.

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
SQUAT WARM UP

WORKOUT

Part 1

Every Minute on the Minute for 6 Minutes

8 - 1 1/2 Dumbbell Squat

Rest 2 minutes before Part 2

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

Log Weight Used

COACHES NOTES
The 1 1/2 rep dumbbell squat is just like a regular DB squat except once you hit the bottom of the squat, you'll only stand up halfway, then descend down into the bottom of the squat AGAIN, before coming all the way up to standing. So completing one and one-half of a rep. Choose a weight that allows you to get those 8 reps done in 40 seconds or less so you get 20 seconds of rest between sets.

1 1/2 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! Drive through the heels to stand halfway up then lower back down into the bottom of the squat. After you've hit the bottom for the SECOND time, stand all the way up to complete the rep.

Part 2

Every Minute on the Minute for 6 Minutes

8 Tempo Dumbbell Romanian Deadlift*

*Read Coaches Notes for Tempo

Rest 2 minutes before Part 3

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

Log Weight Used

COACHES NOTES
For these, you'll lower down for 3 seconds, then explode back up to standing, pause briefly before starting the next rep. Unless your hamstring mobility is crazy good, you should not be touching the dumbbells to the floor for these deadlifts. Choose a weight that allows you to do all 8 reps unbroken (remember grip may become a factor!)

DUMBBELL ROMANIAN DEADLIFT
This movement starts and ends at the hang position, not the floor. This should be much lighter than a traditional deadlift. Perform a traditional deadlift to get to the hang position with hands about shoulder width apart and feet under hips. Keep your belly tight, chest up and back in a neutral position as you unlock your knees and push your butt back. Keeping the dumbbells outside your legs, press them back as you hinge forward. They should travel in a straight line down. Once the dumbbells go below the knees, push your feet down into the floor and stand back up. You won't bring the dumbbells all the way to the floor.

Part 3

6 Min AMRAP (As Many Rounds and Reps As Possible in 6 Minutes)

12 Plate/DB Russian Twists
16 Plate/DB Crunch Reaches

Suggested Weight
Men: 35-45#
Women: 15-25#

Log Total Rounds + Reps

COACHES NOTES
If you're looking for an added challenge on the twists, try keeping your feet elevated off the floor. The crunch reaches are kind of like reverse supine toe touches. You'll start lying on your back with your legs up in the air, holding a plate or DB over your chest. Then you'll crunch up and reach to touch the plate or DB to your toes before relaxing back to the ground. That's it! It's OK if you end up needing to break those 16 reps up into sets of 6-10 reps. They'll burn!

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.

CRUNCH REACH
Start lying on your back with your legs locked out and reaching up to the sky. Hold a plate or dumbbell over your chest with your elbows locked out. Lift your upper back off the floor and reach to touch the weight to your toes then relax back to the floor. That's one rep.

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)

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
TOTAL BODY DUMBBELL WARM UP

WORKOUT

10 Push Up + 180° Sprawls
10 Squat Clean Thrusters
9 Push Up + 180° Sprawls
9 Squat Clean Thrusters
8 Push Up + 180° Sprawls
8 Squat Clean Thrusters
...
Keep reducing by one rep all the way down to 1

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

Score: Total Time

Goal: 15-20 Minutes

COACHES NOTES
This is a descending ladder for these two movements. Theoretically, it should get easier having to do less reps each time but as fatigue sets in it may not feel that way! Make sure you keep the hips in line with the shoulders on the 180° sprawls. For that movement, make sure you are breathing and not trying to move to fast. There and back is one rep. If this is a new movement for you, it will feel awkward at first. But, as the workout progresses, you will find your rhythm. Note that once you complete the round of 8 reps for both movements, you are halfway there!

PUSH UP + 180° SPRAWL
Start standing in front of your bag. Plant your hands on the bag and jump your feet back to a plank position with shoulders over wrists, belly, butt, and quads squeezed so the whole body is in line. Perform a push up, touching your chest to the bag then pressing back up to plank. Then walk your feet in a half circle around the bag as you adjust your hands on top of the bag until you are in a plank position on the other side. Perform another push up, then walk you hands and feet back to the other side. That is one rep. You do not need to stand back up between reps.

CUSTOMIZATION
2 Push Up + Overs

SQUAT CLEAN THRUSTER
For the squat clean thrusters you will start with the sandbag on the ground. You will have a slight bend in the knee, heels down, arms straight, sandbag close to the body, chest up.

Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.

Stand fast out of the squat driving through the heels and pop the weight off of the biceps. Move your face out of the way as you press the sandbag up, drive the head through as you press out to finish with the sandbag completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!

CUSTOMIZATIONS
Single Shoulder Cluster
Power Clean + Thruster

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

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

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

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WARM UP
FULL BODY SIMPLE WARM UP
SHOULDER WARM UP

WORKOUT

Bench Press

5-5-3-3-3-1-1-1-1

Log Heaviest Single

COACHES NOTES
So today you are working up to some super heavy singles on the bench. Only do this if you have someone to spot you or some sort of safety net!

Ok so, for this the goal is to go up in weight each time. Rest 2-3 min between sets. The first set of 5 is heavy but manageable. The second set is a really rough set of 5.

First set of 3 is just a little heavier than the last set of 5...and so on.

Make sure you can have your heels on the ground for these even if you need to put plates on the floor by your bench! For these reps - pull the shoulder blades back and down. Make sure as the bar is lowering to the chest that the elbows go back and the grip is similar to the width you would use for going over head - don't go super wide. Touch the chest at the bottom. Lock out completely at the top.

If you don't have a spot and still want to bench - just don't do the singles. Do 9 sets of 5 at a safe weight.

400 Meter Heavy Object Carry for Time

If the object is super heavy - Men 80-100# or more / Women 60-70# or More - you can bear hug the object.

If you don't have a sandbag/ball or something that heavy you will hold a plate or something in your hands at a 90 degree angle at the waist and walk.

You may also choose to carry the bar in the front or back rack and walk. Just be careful - ha ha!

COACHES NOTES
This is to gain strength in the upper back and midline!

Do your best to keep your lower belly engaged. Avoid letting your hips sag forward to counter the load. Take deep breaths.

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

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

3-7 Pull Up Reps

Use this time to practice stringing kipping or butterfly. Do strict or even weighted strict. Choose a variation of the pull up that you want to work on.

Choose number each minute and option based on your ability right now!

Options here include:

Kipping Pull Ups
Banded Kipping
Jump and Slow Lower
Feet Elevated Inverted Row
Butterfly Pull Up
Strict Pull Up
Weighted Strict Pull Up

The goal is to work on a version of the pull up that challenges you - or on stringing bigger sets than you normally do.

For Time (but also QUALITY)

20 Total Reps

Wall Walk In
6 Shoulder Taps
Wall Walk Out

Rest as needed between

Try to go about every 30 seconds or so

COACHES NOTES
You will start with the chest and thighs on the ground at the bottom with the feet against the wall. Walk your feet UP the wall and walk your hands back until your chest touches.

From here you will keep the belly tight and squeeze the cheeks. Pick up one hand at a time and tap the shoulder. Each tap = 1 rep. Complete 6 taps.

Then walk the hands back out and feet down. Keep the belly tight and don't allow the hips to sag!

You may customize to knees or feet on box for the whole sequence!

Or if you are more comfortable you may switch to 20 Inchworms with 8 shoulder taps in the top of the push up position each time.

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

30 Seconds on 30 Seconds Off

Weighted or Non Weighted Hollow SWIM!

**This probably has a better name - BUT - it reminds us of like a big butterfly stroke - so swim it is.

COACHES NOTES
For this you can hold LIGHT weight (like 2.5 lbs plates) in each hand OR you can do it with no weight.

You will hold a hollow position with your spine pressed against the ground and shoulders lifted. Point the toes and work to keep the legs straight.

See video for exactly how the arms move but basically they move together to make large circles in a swimming type motion.

You may scale to bent knees or even feet on the ground if you need to!

Move SLOW. Quality over quantity here.

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
SHOULDER WARM UP

WORKOUT

Part 1

5 Sets

2 Push Press Every 15 Seconds for 1 Min.
Resting position is Bar/Dumbbells Locked Out Overhead.

Rest 2 Min Between Sets

COACHES NOTES
So it will start with 2 push press - then rest overhead until 0:15. Then another 2 Push Press - rest overhead until 0:30. 2 Push Press - rest with bar overhead until 0:45. 2 Push Press - hold bar overhead until the 1:00

Rest 2 Minutes.

Your press is going to be super fatigued! Use that strong leg drive to get the bar overhead. Do not let go of the belly during the overhead hold. Keep the rib cage down!

Start light and add weight each set if possible.

PUSH PRESS
Start with the DBs/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.

Part 2

3 Sets

Max Dips

Rest as needed between sets.

COACHES NOTES
Dips may be ring, stationary, or bench - but should be strict. Use a band to assist if necessary but no kipping.

Make sure to get the shoulder below the elbow at the bottom and completely lock the elbows at the top.

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

Part 3

3 Sets

10 Arnold Press

Rest as needed between sets

COACHES NOTES
Dumbbells will start at the shoulder with the wrists facing your shoulders. You will press out as you rotate the wrist forward to lockout.

Keep the rib cage down and control the movement.

Finish each rep with the bicep by the ears!

Part 4

4 Sets

12 Dumbbell Tricep Extension
(Seated or Standing)

Rest as needed between sets.

COACHES NOTES
Hold a single dumbbell behind the head. Hold it by the head of the dumbbell. Keep the biceps by the ears, belly tight as you lock the elbows. Control the lower back down.

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
SHOULDER WARM UP
SQUAT WARM UP

WORKOUT

Snatch Balance

7 Sets of 1

COACHES NOTES
Work up to a moderate-heavy weight in the warm-up then stick with that weight for all 7 sets! If it's feeling good, maybe make one jump in weight after set 3 or 4.

SNATCH BALANCE
Have the bar on your back with a wide grip. Perform a dip similar to a push press dip. Keep the chest up and heels down as you dip. From that dip you will drive the power from your legs into the bar as you press yourself DOWN.

You will receive in a solid overhead squat. Feet will have moved out into squat stance. Heels down, knees out, chest up, belly tight. Arms should be completely locked with the barbell over the middle of the body and armpits forward (as much as possible).

Stand all of the way up to finish. This movement is designed to help you train the push under quick in the snatch. Start super light and add weight when and if you feel solid and are hitting all of the right positions.

Overhead Squat

7 Sets of 2

COACHES NOTES
Work up to a moderate-heavy weight in the warm-up then stick with that weight for all 7 sets! If it's feeling good, maybe make one jump in weight after set 3 or 4.

You may get the bar over your head however you need. Push Press, Push Jerk, or Split Jerk from the back with a wide grip.

OVERHEAD SQUAT
Get the feet into your squat stance and start the movement by setting your midline. Belly tight chest up, pressing into the bar with armpits forward.

Then reach your butt back and down as your knees go OUT. Keep the heels down! Pull the bar back to keep it over the middle of your foot as you go down.

At the bottom again you will want to be in a solid overhead squat position, with the butt lower than the knees!

Snatch Grip Push Press

3 Sets of 8-10 Reps

COACHES NOTES
Use a light weight and pause for a second at the top of each rep. Focus on keeping the ribs down and armpits forward!

SNATCH GRIP PUSH PRESS
You will be performing the push press from behind the head with a wide, snatch grip. Please make sure you absorb the lower each time by bending the knees and that the head is out of the way on the way up each time.

For the push press you will perform a slight dip keeping your heels on the ground and chest up. Shoulder stays over the hips - avoid dipping the chest forward. Stand fast and squeeze the quads and the cheeks. Use the momentum from that strong lower body drive to initiate the press. Press to a full lockout with the bar over head, belly tight.

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 your choice of equipment is not listed below.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

Part 1: 5 Minutes Max Distance

Rest 5 Min

Part 2: 5 Rounds of 1 Min ON / 1 Min OFF for Max Distance

Rest 5 Min

Part 3: 10 Rounds of 30 Sec ON / 30 Sec OFF for Max Distance

Rest 5 Min

Part 4: 20 Rounds of 15 Sec ON / 15 Sec OFF for Max Distance

Goal: Go hard on each interval. They are all different and you get significant rest.

Score: TOTAL distance added from all four parts - but note distance for each part in comments.

COACHES NOTES
Each interval is meant to be pretty all out. See which one you excel in the most.

REST means REST. This is not a jog or a walk. Nothing that happens during the REST can count toward your total distance.

ROW VERSION

Row Version:

Part 1: 5 Minutes Max Distance

Rest 5 Min

Part 2: 5 Rounds of 1 Min ON / 1 Min OFF for Max Distance

Rest 5 Min

Part 3: 10 Rounds of 30 Sec ON / 30 Sec OFF for Max Distance

Rest 5 Min

Part 4: 20 Rounds of 15 Sec ON / 15 Sec OFF for Max Distance

Goal: Go hard on each interval. They are all different and you get significant rest.

Score: TOTAL distance added from all four parts - but note distance for each part in comments.

COACHES NOTES
Each interval is meant to be pretty all out. See which one you excel in the most.

REST means REST. This is not a slow row or recovery row. Nothing that happens during the REST can count toward your total distance.

BIKE VERSION

Bike Version:

Part 1: 5 Minutes Max Calories

Rest 5 Min

Part 2: 5 Rounds of 1 Min ON / 1 Min OFF for Max Calories

Rest 5 Min

Part 3: 10 Rounds of 30 Sec ON / 30 Sec OFF for Max Calories

Rest 5 Min

Part 4: 20 Rounds of 15 Sec ON / 15 Sec OFF for Max Calories

Goal: Go hard on each interval. They are all different and you get significant rest.

Score: TOTAL calories added from all four parts - but note calories for each part in comments

COACHES NOTES
Each interval is meant to be pretty all out. See which one you excel in the most.

REST means REST. This is not a slow cycle or recovery pace. Nothing that happens during the REST can count toward your total calories.

TIMED VERSION

For RUNNERS, this version is great if the Run Version calls for running specific distances but you don't have access to measured distances.

For NON-RUNNERS, this version is great if you have a piece of equipment other than a bike or rower that you'd like to use (like a road bike, elliptical, etc.) but the unit(s) of measurement do not convert directly to the Concept2 Row Erg or the Assault Bike!

Timed / No Measured Distance Version:

Part 1: 5 Minutes @ Hard Pace

Rest 5 Min

Part 2: 5 Rounds of 1 Min ON / 1 Min OFF @ Hard Pace

Rest 5 Min

Part 3: 10 Rounds of 30 Sec ON / 30 Sec OFF @ Hard Pace

Rest 5 Min

Part 4: 20 Rounds of 15 Sec ON / 15 Sec OFF @ Hard Pace

Goal: Go hard on each interval. They are all different and you get significant rest.

COACHES NOTES
This one is for those of you who might not have a way to measure total distance but still want to get some running in OR if you have a different piece of equipment you want to use to get this done.

Each interval is meant to be pretty all out. See which one you excel in the most.

REST means REST. This is not a jog or a walk or pedal.

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

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

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Every Minute on the Minute for 27 Minutes (9 Total Rounds)

Min 1: 6-8 Alternating Goblet Curtsy Lunges*
Min 2: 20 Second L-Sit
Min 3: 8-10 Standing Weighted Side Bends, each side

*1 Rep = 1 Curtsy Squat + 1 Side Lunge

Suggested Weight
Men: 40-55# DB/KB
Women: 20-35# DB/KB

Log: Weight Used for Curtsy Lunges

COACHES NOTES
For each curtsy lunge rep, the foot that you step back with during the curtsy squat is the foot you'll step out with for the side lunge. Take your time. Stand fully out of the curtsy squat before transitioning into the side lunge. If getting 8 reps in is cutting it too close to the minute, simply drop 2 reps.

The L-Sit time can (and likely will) be accumulated. You can support yourself between parallettes, boxes, stacks of plates, chairs - anything that'll raise you up off the floor. OR you could even do these seated on the floor - just lift your legs 6-8" off the floor while keeping your knees locked out (trust us - this is effective!)

For the side bends, make sure to stay proud through the chest and shoulders - don't slouch as you bend to the side. The range of motion should be super small. Don't try to lower the weight down super low. Imagine you're bringing your ribs to your hip bones as you stand up from the bend.

GOBLET CURTSY LUNGE
Stand tall with a weight in both hands at your chest. With one foot, take a small step back and across your body. Plant your toes and lower into a lunge until your stepping knee touches the ground gently then drive through both feet to come back to standing. With the same foot you stepped back with, you'll step out wide and send your butt back and down into a "lunge" on that leg. Once your hip is at or just above your knee, drive through your heel to come back to standing and step together. Repeat that same sequence on the other leg. These are alternating so 8 reps is 4 on each side and 6 is 3 on each.

L-SIT
Set up parallettes, stacks of plates, boxes, or chairs just outside of hip-width apart. Stand inside of your supports and place your hands onto them. Pressing into the supports to create space between your shoulders and ears, lift your feet from the ground and reach your legs out in front of you. Ideally, you'll lock your knees out, squeezing your quads tight and pointing your toes. You can bend at the knees and/or tuck them closer to your belly to make this more accessible.

STANDING WEIGHTED SIDE BEND
Stand tall with a weight in one hand, hanging at your side. Without slouching or rotating, "bend" into the side holding the weight. The weight should travel a couple of inches down the side of your leg but NOT FAR! Squeeze the obliques on the opposite side to stand. Complete all reps on one side before switching to the other.

MAMA MODIFICATIONS

Curtsy Squats

This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You could always do a lateral lunge, lateral step up, single leg glute bridge, or single leg box squat for more support.

If you’re having a hard time with the balance (especially preggo mamas who have a challenge with changing center of gravity!) feel free to shorten the range of motion or hold on to something for extra assistance and support.

Sit Ups

Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

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

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

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

100 Sandbag Over the Shoulders

Every minute on the minute starting at 1:00, perform 4 Lateral Burpees over the bag.

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

Score: Total Time

Goal: 9-14 minutes

COACHES NOTES
Good one to go full send today. Okay maybe not FULL send but you should go hard. There will be some component of pacing to get through all 100 reps without falling apart. Shoot for 12-18 reps in the first minute. Then when the burpees come into play, think smooth and steady. The 4 reps should take 15-20 seconds each time. This will give you enough time to get around 8-12 over the shoulders in the rest of the minute.

SANDBAG OVER THE SHOULDER
Technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

CUSTOMIZATIONS
Adjust the reps if working with a heavier bag
Sandbag High Pull

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

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

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

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

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WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Part 1

7 x 3 Deadlift

COACHES NOTES
These are intended to be the same weight across all 7 sets. Warm up to about 80-85% if you know those numbers and see if you can hold that. Or if that is feeling light today - feel free to go a bit heavier.

If you don't know percentages - NO problem! Feel how things are feeling as you are doing warm up sets. Find something challenging for you. If you get a few sets in and feel you should go Up or Down - don't hesitate. It might take some time to figure out what you are capable of. Your score is the weight you do across all 7 sets - or your heaviest set.

Rest 2 min between sets.

DEADLIFT
The bar will start on the ground. Your feet are under the hips with the heels down. The bar is close to the body. Bend at the hip and bend your knees slightly. Keep the chest up, belly tight, and back flat as you grip the bar just outside of the legs with the arms straight.

To lift the bar you will dig the heels into the ground and raise the chest. Actively pull the bar INTO your body to keep it close! Keep that belly tight and don't allow the weight to pull your spine out of that rigid position. Once past the knees think about squeezing the butt to bring you to a complete standing position. You don't need to lean back or shrug. Just stand all of the way up.

To lower the bar you will reach the butt back and once again actively pull the bar into your body to keep it close. Keep the knees out of the path of the bar by delaying any major knee bend until after the bar has past the knees.

These should be touch and go sets of 3 with no excessive bounce at the bottom.

Part 2

7 Min AMRAP (As Many Reps As Possible in 7 Min)

Weighted Strict Pull Ups

Extra Challenge: Must be done in sets of 3

Put weight you used in comments.

COACHES NOTES
For this if you need to just do strict pull ups with no weight that is fine.

Since 7 min is a long time and it's just pull ups - we prefer customizations for this one (for those of you who don't have strict pull ups) to be banded strict OR inverted or ring rows.

We don't want you doing a million reps of the slow lower.

STRICT PULL UPS
Keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.

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!

Enjoy!

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WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

Part 1

Accumulate 20-30 Jumping Dip Negatives

COACHES NOTES
Keep an eye on the clock as these 20-30 reps shouldn't take longer than 5 minutes. Just move on from there if you're not close to finishing at that point.

JUMPING DIP NEGATIVE
You'll start with hands on your implements (rings or bars) and feet grounded on the floor or a box.

Lower your shoulders to the tops of the rings by bending at the elbows, hips, and knees. Squeeze your elbows in close to your sides and lift your chest up. Look straight ahead.

While pressing your palms into the implements, jump hard through your legs to assist you in achieving a full elbow-lockout.

From here, lower your chest back down as slowly as you can by bending the elbows back and reaching your shoulders forward slightly. If you are using rings, be sure to pull them in close to your sides.

Once the tops of your shoulders are at the rings or bar, touch your feet down. If you have to touch them down sooner, that's OK - just be sure to continue lowering your shoulders all the way down before you jump up to start the next rep!

Part 2

AMRAP 15 Min
(As Many Rounds and Reps As Possible in 15 Min)

15 Hollow-Superman Rollovers
15 Clapping Knee Push Ups
5 Strict Pull Ups

Log Total # of Rounds Completed + Any Additional Reps

COACHES NOTES
Even though you're logging your total rounds + reps, this part should be done for QUALITY over SPEED. If at any point, any movement is breaking down, use it as a chance to rest, re-group, and then get back to it. Read the movement descriptions for ways to customize, if you need!

HOLLOW-SUPERMAN ROLLOVER
Start lying on your back with your arms extended overhead and legs long and together in front of you. Press your low back into the ground by squeezing your abs. Let your legs and upper back lift from the floor. Then, without any assistance from the hands, roll onto your belly into the superman position. Feet and chest should still be elevated - butt and thighs squeezed tight. Roll back onto your back into the hollow body. Then roll to the opposite side for the next rep.

CLAPPING KNEE PUSH UP
Kneel on the ground with your knees, hips and shoulders in a straight line. Hands should be just outside the shoulders. Bend your elbows back and lower your chest and thighs to the ground . No worming here - keep you butt and belly tight! Drive your hands into the ground hard and fast to explosively press yourself up. Lift your hands and quickly clap them together before your body starts to make its way back down again.

You can swap these out with regular push ups or knee push ups!

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.

If you don't have strict pull ups, sub with 3 slow lowers, banded strict pull ups, feet elevated supine row with slow lower or bent over row with slow lower.

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

Bicep Giant Set

3-5 Sets
10 DB Preacher Curls Right
10 DB Preacher Curls Left
20 Alternating Hammer Curls
1 Min Light Weight / Empty Barbell Curls

Minimal Rest Between Movements. Rest as needed between rounds!

Score is weight used for Preacher Curls

COACHES NOTES
If you don't have something to rest against for the preacher curls, you may sub seated concentration curls - elbow on the inside of the knee!

Make sure for all 3 types of curls you open the elbow joint completely at the bottom of each rep!

Part 2

Shoulders Super Set

3-5 Rounds
20 Alternating DB Front Raise
10 DB Side Lateral Raise

Use same weight for both if possible.

No rest between movements. Rest as needed between rounds.

COACHES NOTES
For the front raise you will alternate arms for each rep. Bring the dumbbell from the hip pocket position to straight out in front of the shoulder with the palm facing down. Allow a slight bend in the elbow.

You will also allow a slight bend in the elbow for the lateral raises. For these you will start with the dumbbells at the pocket position out to the side (and maybe slightly in front).

Street Parking Oly is posted once a week, on Sunday. These workouts are great for those interested in adding in extra work on technique and going heavy in the olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest adding this workout in before the regular daily workout. The days where this will work best will be noted in the write ups of the main workout of the day.

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WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Part 1

5 x 3 Hang Muscle Clean

COACHES NOTES
Treat this part as a sort of warm up for Part 2. Start light - add a bit of weight for each set. Focus on technique.

HANG MUSCLE CLEAN
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!

Part 2

1 Set of (1+1) Every 90 Sec for 15 Min

Hang Power Clean + Front Squat

COACHES NOTES
For this part you will perform 1 Hang Power Clean + 1 Front Squat every 90 seconds for 15 minutes, which is 10 total sets. Start out at a moderate weight and make small jumps in weight each set to build to a heavy 1+1.

HANG POWER CLEAN
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.

FRONT SQUAT
Feet should be shoulder width apart. Elbows high with the bar in the fingertips. 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!

Part 3

Every 2 Minutes for 10 Minutes (5 Total Sets)

3 Front Squats

COACHES NOTES
So you'll do 3 front squats at 0:00, 2:00, 4:00, 6:00, and 8:00. You may add weight each time or maintain same weight for all 5 sets. Just make sure all of the sets are challenging.

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 it's own day. You know your fitness and recovery level - but that is our general suggestion.

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

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

Run 1 Mile

Rest 1 Min then

4 Rounds
400 Meter Sprint
Rest 1 Min after each Round (including the last one)

Then

Run 1 Mile

Score is total time including rest.

COACHES NOTES
Goal is steady and sustainable pace on the first mile. The 400s should be HARD but not all out (all at a consistent and painful pace). Steady and sustainable pace on second mile - shoot to make the second mile faster than the first.

ROW VERSION

Row Version:

Row 2000 Meters

Rest 1 Min then

4 Rounds
500 Meter Sprint
Rest 1 Min after each Round (including the last one)

Then

Row 2000 Meters

Score is total time including rest.

COACHES NOTES
Goal is steady and sustainable pace on the first 2k. The 500s should be HARD but not all out (all at a consistent and painful pace). Steady and sustainable pace on second 2k - shoot to make the second 2k faster than the first.

BIKE VERSION

Bike Version:

Bike 100 Cal (Men) / 75 Cal (Women)

Rest 1 Min then

4 Rounds
30 Cal Bike (Men) / 22 Cal Bike (Women)
Rest 1 Min after each Round (including the last one)

Then

Bike 100 Cal (Men) / 75 Cal (Women)

Score is total time including rest!

COACHES NOTES
Goal is steady and sustainable pace on 100/75 Cal. The 30/22 Cal should be HARD but not all out on the (all at a consistent and painful pace). Steady and sustainable pace on second 100/80 Cals - shoot to make the second set of 100/75 faster than the first.

TIMED VERSION

For RUNNERS, this version is great if the Run Version calls for running specific distances but you don't have access to measured distances.

For NON-RUNNERS, this version is great if you have a piece of equipment other than a bike or rower that you'd like to use (like a road bike, elliptical, etc.) but the unit(s) of measurement do not convert directly to the Concept2 Row Erg or the Assault Bike!

Timed / No Measured Distance Version:

Run 8 Min

Rest 1 Min then

4 Rounds
90 Second Sprint
Rest 1 Min after each Round (including last one)

Then

Run 8 Min

Score is distance if you are able to measure it!

COACHES NOTES
Goal is steady and sustainable pace on the first 8min. The 90sec sprints should be HARD but not all out (all at a consistent and painful pace). Steady and sustainable pace on second 8 min - shoot to go further in the second 8 min than the first.

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

30 Pause Mountain Climbers
Rest 30 Seconds
20 Dumbbell Split Squats (10R/10L)
Rest 30 Seconds
10 Hip Thrusts
Rest 30 Seconds

Suggested Weights
Men: 30-55# DB(s) | 95-135# Bar
Women: 15-35# DBs | 65-95# Bar

Log: Weight Used for Split Squats

COACHES NOTES
You can expect this workout to take 25-30 minutes. Maybe a little quicker. Those pause mountain climbers are no joke. Drop down and rest if you feel you're losing a good position or are unable to keep your toes from touching down at the top. For the split squats, both feet should be at the same level (not rear-elevated). Do all 10 on one leg and then switch to the other. Do your best not to set the weights down until all 20 are done. Focus on squeezing the butt of the forward leg. If you have a bar and can go with a heavier weight for the hip thrusts, go for it. If not - a dumbbell across your lap will do just fine!

PAUSE MOUNTAIN CLIMBER
Begin in a plank position. Keep a straight line from your ankles through your knees, hips, shoulders and ears. Jump one foot in between your hands while the other one stays back. Do not touch your toe to the ground and hold there for a full stop. Then, quickly jump your front foot back as you jump your back foot forward.

If it feels more comfortable, you may also jump your foot outside your hands. No matter what, maintain that plank. Avoid piking your hips up in the air or letting them sag down toward the ground. Each time your foot comes up is 1 rep.

DUMBBELL SPLIT SQUAT
Start with a dumbbell in each hand at your sides. Or you can go barbell in the back rack. Step your feet out into your lunge stance. Once in the lunge position you will go down and touch the back knee to the ground while keeping the front heel on the ground. Drive out of the front heel, but keep your weight balanced on both feet to stand. Make sure that your feet are not like on a tight rope but are about hip/shoulder width apart (side to side) too. Try not to let the chest come forward as you "squat". Keep the chest up and belly tight. Do all 10 on one side then switch feet without dropping the dumbbells (or barbell).

HIP THRUST
Using a bench or box/stack of plates you will sit in front and place the dumbbell or bar on the hips. You will have the shoulders against the box/bench. This can be uncomfortable so feel free to lay a mat or a towel in your lap between you and the DB/bar. The heels should be down and knees bent in front of you. From that position you will drive through the heels and squeeze the glutes to bring your hips up with your shoulders on the bench. Make sure you bring it ALL of the way up (full squeeze). Then lower back to the ground under control.

MAMA MODIFICATIONS

Mountain Climbers

If you notice any coning in the plank position or feel pressure in your belly or pelvic floor during this movement you can sub Elevated Mountain Climbers, Side Plank Step Throughs, Reverse Plank Step In/Out, High Knee Step Up Overs, Heel Taps

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.

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.

Curtsy Squats

This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You could always do a lateral lunge, lateral step up, single leg glute bridge, or single leg box squat for more support. If you’re having a hard time with the balance (especially preggo mamas who have a challenge with changing center of gravity!) feel free to shorten the range of motion or hold on to something for extra assistance and support.

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)

20 Sandbag Hop Overs
15 Bent Over Slams
10 Front Rack Lunges
5 Sandbag Clusters

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

Score: Total Rounds Completed + Any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
The hop overs shouldn't eat up much clock time, choose a variation you can get through in about 20 seconds each time. Be aggressive on the slams, it's more about setting up properly to deliver max power in the slam than trying to go super fast. Remember belly tight on the lunges, keep the elbows high. A cluster is a squat clean into a thruster. The best approach would be to drop the bag after pressing overhead, quick reset, then immediately get set up for the next rep.

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

BENT OVER SLAM
Set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.

CUSTOMIZATIONS
Bent Over Row
Sandbag High Pull

SANDBAG FRONT RACK LUNGE
Clean the back up to your shoulders so that it is resting on your biceps and your upper arms are parallel to the floor. Keep your belly tight and chest up. You may choose from forward stepping, reverse, or even walking lunges. You will alternate legs so for the set of 12 for example - it's 6 per leg. Drive off of the heel and don't allow the knees to cave. We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well. You will step back and keep the heel down. Don't allow the knee to cave in. You will GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next rep.

CUSTOMIZATIONS
Shoulder Racked Lunge
Shoulder Racked Step Up
Adjust reps if working with a heavier bag

SANDBAG CLUSTER
For the squat clean thrusters you will start with the sandbag on the ground.
You will have a slight bend in the knee, heels down, arms straight, sandbag close to the body, chest up.

Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.

Stand fast out of the squat driving through the heels and pop the weight off of the biceps. Move your face out of the way as you press the sandbag up, drive the head through as you press out to finish with the sandbag completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!

CUSTOMIZATIONS
Single Shoulder Cluster
Power Clean + Thruster

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

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

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

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WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Following a 30 minute clock:

0:00 - 5 Front Squats

3:00 - 5 Front Squats

6:00 - 5 Front Squats

10:00 - Max Reps Front Squats

Then Lower Weight

15:00 - 5 Shoulder Press

18:00 - 5 Shoulder Press

21:00 - 5 Shoulder Press

25:00 - Max reps Shoulder Press

27:00 - 3 min AMRAP
Thrusters

Score: Put Heaviest weight for Front Squats

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

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

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

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

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

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

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

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

THRUSTER
The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

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

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

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WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

7 Minute HEADSTAND Practice

COACHES NOTES
You can do this free standing or against the wall. Whatever you are comfortable with. Make sure you have some sort of mat, towel, padding - SOMETHING under your head.

The focus will be on the tripod position you create with the head and hands.

Find that position with the feet on the floor. Then bring the knees to the elbows.

Try raising 1 leg at a time. Then if you are comfortable, try both!

Keep pressure in the heels of your palms, keep your chin tucked and your belly TIGHT!

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

(QUALITY OVER QUANTITY)

5 Handstand Press Walks
3 Long Hollow Walk Outs

Def watch the videos for these guys!

COACHES NOTES
For the handstand press walks you will basically place the hands down on the ground about 8 inches in front of the feet. Shift the weight into the hands and move the feet in. I say MOVE and not jump - if possible. Then you will move the hands forward about 8" and repeat.

The long hollow walkouts are basically an inchworm, but you will focus on keeping that hollow position and walking the hands out as FAR as you can in front of you before you walk your feet in!

7 Rounds
30 Seconds ON
30 Seconds OFF

Tucks with a Strap or Towel

Score is Total Reps

COACHES NOTES
For this you will hold a towel or a band in your hands above your head. Lay on your back with the arms and legs extended. You will come up and tuck the knees into the chest and reach the band or towel (or whatever) over the knees and shins then around the feet. Then you will allow the legs to straighten and will lean back slightly.

From here, you will tuck the knees back into the chest. Bring the towel or band back around and back to the start position.

If you are unable to do this holding a towel or band know that the longer the slack - the easier this will be. You may also just choose to do tuck ups and lose the band/towel altogether!