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 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:

4 Rounds

2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off
1:00 On (Faster Pace)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average distance per round. Goal is to maintain it!

COACHES NOTES
Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same distance traveled for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure pace changes for each section!

So it's...
0:00-2:00
2:00-2:20
2:20-3:50
3:50-4:10
4:10-5:10
5:10-5:30
5:30-6:00
6:00-8:00

ROW VERSION

Row Version:

4 Rounds

2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off
1:00 On (Faster Pace)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average distance per round. Goal is to maintain it!

COACHES NOTES
Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same distance traveled for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure average pace changes for each section!

So it's...
0:00-2:00
2:00-2:20
2:20-3:50
3:50-4:10
4:10-5:10
5:10-5:30
5:30-6:00
6:00-8:00

BIKE VERSION

Bike Version:

4 Rounds

2 Min On (Moderate/Hard Effort)
20 Seconds off
1:30 On (Hard Effort)
20 Seconds off
1:00 On (Harder Effort)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average calories per round. Goal is to maintain it!COACHES NOTES

Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same calories gained for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure effort and pace changes for each section!

So it's...
0:00-2:00
2:00-2:20
2:20-3:50
3:50-4:10
4:10-5:10
5:10-5:30
5:30-6:00
6:00-8:00

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:

4 Rounds

2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off
1:00 On (Faster Pace)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average distance per round. Goal is to maintain it! If the equipment you're using doesn't track distance, enter calories!

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 :-)

Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same distance traveled / calories burned for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure pace changes for each section!

So it's...
0:00-2:00
2:00-2:20
2:20-3:50
3:50-4:10
4:10-5:10
5:10-5:30
5:30-6:00
6:00-8:00

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!

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
GYMNASTICS LOWER BODY WARM UP

WORKOUT

Every 2 Minutes for 28 Minutes

Min 0-2:

8 Bulgarian Split Squat, Right
8 Bulgarian Split Squat, Left

Min 2-4:

16 Hollow Rocks
16 Elbow Plank Hip Twists

Suggested Weight
Men: 35-50# DBs/KBs
Women: 20-35# DBs/KBs

Log Weight Used

COACHES NOTES
So you'll do 8 split squats on both legs from 0:00-2:00. Rest any time remaining in the window. Then from 2:00-4:00, you'll complete the hollow rocks and hip twists. Rest any time remaining until 4:00. Then repeat that pattern until 28 minutes are up! You'll end up doing each section 7 times.

Choose a weight for the split squats that allows you to get 8 reps done without setting the weights down. For the hollow rocks, if you can't feel your low back pressing into the floor the entire time, consider lowering your arms to your sides or tucking one or both knees into your belly. Be careful not to let your hips sag during the plank twists! You do not need to touch your hip to the floor - just twist as far as you can to still be able to get back up to the center.

BULGARIAN SPLIT SQUAT
Hold a dumbbell or kettlebell in each hand. 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 ROCKS
Start lying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set. Push your lower back into the floor by sucking your belly button into your spine. The distance between your ribcage and hip bones should shorten. Your lower back needs to remain flat, so it makes contact with the floor during every rep. To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.

ELBOW PLANK HIP TWIST
Start in an elbow/forearm plank. Make sure your thighs, butt, and belly are squeezed tight. Press your elbows into the floor so that your shoulder blades spread out a bit. Keeping your belly tight and shoulders active, rotate your hips to the right as if you were trying to touch them to the floor. Then when you feel you can't go any further, rotate back through center. That's one rep. Repeat on the other side.

MAMA MODIFICATIONS

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)

Plank Hold

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

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.

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

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

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

5 Rounds

10 Seated Press
10 Alternating Drag & Pull
30 Back Rack Lunges

Rest 1 minute between rounds

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

Score: Slowest Round Only

Goal: 2:30-4:00

COACHES NOTES
If you are working with a really heavy bag, you may need to adjust the reps on the seated press or go to a standing version. Those should take 20-40 seconds each time and be performed in 1-2 sets the whole way. Keep your butt down in the drag and pull. To start each rep, the bag should be down by your lower torso so you can get a nice long drag. Each drag and pull with one arm is 1 rep, so it's 5 per arm per round. Shoot for bigger sets on the lunges. You should be able to do a bare minimum of 10 at a time, ideally more like 16 if not unbroken. Remember, you get to rest after you finish those!

CUSTOMIZATIONS

SEATED PRESS
Reduce the reps to 7
Standing Shoulder Press

ALTERNATING DRAG & PULL
16 Plank Lateral Drags

BACK RACK LUNGES
Shoulder Racked Lunges (Switch shoulders every 15 reps)

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 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

Tempo Front Squats

4 Sets of 4 Reps

COACHES NOTES
Take about 12 minutes to complete this. So one set every 3 minutes or so. Tempo is TOUGH so you'll likely need to go lighter on this one. Ideally, you will stay at the same weight across all 4 sets but you're allowed one adjustment in case you went too heavy or too light!

--- THE TEMPO IS 33X1 ---

This means lower for 3 seconds, active hold in the bottom for a full 3 seconds, drive hard back up to standing, pause for one second at the top and repeat for the remaining reps.

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

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

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

Every 3 Minutes for 15 Minutes

5 Bench Press
12 Bench Jump Overs

These should be heavy, unbroken sets. You can keep the load the same or add load between sets.

COACHES NOTES
All 5 sets of the bench should be a challenge. Start somewhere around 80% and either keep it the same or add a small amount of load each time.

MOVEMENT DESCRIPTIONS
Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.

The bench jump overs are just like they sound. Two foot take off and two foot landing, jump over the bench. Then, turn and jump over again. Each jump is one rep.

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!

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

Every Minute on the Minute for 6 Minutes

(On Bar or Rings)

3 Ring or Bar in Rack Rows
3 Low Transitions
3 Jumping Ring or Bar Dips

COACHES NOTES
The idea here is to break the muscle up into its three main parts - the pull up, the sit up, the press up.

Ideally for each movement, the feet should be directly beneath the rings BUT if you need to for the rows, you can step your feet back slightly to make them more accessible.

MOVEMENT DESCRIPTIONS
Make sure to pull your chest all the way up to the rings for the rows and then reach a full elbow lockout at the bottom of each rep.

For the low ring transitions, keep your feet under the rings and lower your body by bending at the knees and allowing them to shoot out over your toes (you may need to lift your heels up to make this happen). Lie back until your elbows lock out and keep a little bend in your hips. Using your feet to press into the ground, squeeze your butt and drive your hips up toward the rings. As your body elevates, pull your chest to the rings as you pull them in towards your sides. As your hands get close to your sternum, sit up hard and fast to "transition" to above the rings. Catch yourself with your chest proud and your shoulders at or just below the tops of the ring, making sure to pull the rings in close to your rib cage. Then lie back into the start position for the next rep.

If you're using a bar in the rack, the same idea applies. Your goal is to "transition" from below the bar to above the bar using your hips and a hard pull + sit up. You may need to jump a little to move above the bar since it won't move like the rings will.

For the jumping dips, you'll start from the last transition rep. With your feet grounded, you'll press into the ground to assist you in completing a press up into elbow lockout. Then lower yourself back down to the top of the rings/bar, touch your feet to the ground, and repeat.

For Time but also For Quality

3 Muscle Ups
30 Toes to Bar
3 Muscle Ups
60 Hollow Rocks
3 Muscle Ups
90-ft Handstand Walk
3 Muscle Ups
60 Supermans
3 Muscle Ups
30 Push Ups
3 Muscle Ups

COACHES NOTES
This one is only for time so that you have something to score. Don't move poorly to get a better score. Just move through it and have fun!

If 3 muscle ups are too many, reduce the reps to 1 or 2. Or only do every other set of muscle ups. If you need a sub for Muscle Ups, do a Low Transition into a Dip - which is basically a jumping ring or bar muscle up! If you're having trouble with that, you can do pull ups or chest to bar pull ups!

MOVEMENT DESCRIPTIONS
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

For the hollow rocks you will drive your low back into the mat and place your hands above your head and straighten your legs. From here you will rock, keeping your entire spine in contact with the ground by pulling the abs in.

If you cannot hold this position, or have a hard time keeping your back glued to the ground, you may bend the knees more. This would be ideal over not having your back fully on the mat.

If you need a sub for HS walk, you can do 90-ft Bear Crawls or 7 wall walks.

For the supermans, start lying on your belly with your arms extended overhead and legs straight and squeezed together. Squeeze your belly, butt, and thighs. Lift up and long so that your feet, knees and chest raise up from the ground. Then relax back to the ground and repeat.

For the push up, squeeze your butt, your thighs and your belly. No sagging hips or snaking. Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Lock the elbows out fully at the top.

You may swap out knee or elevated push ups!

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!

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
PULL UP WARM UP
SHOULDER WARM UP

WORKOUT

Part 1 - Back and Bis!

4 Rounds NOT FOR TIME

Max Set of Strict Pull Ups
As soon as you drop off
10 Barbell or Dumbbell Bent Over Rows

Rest as needed between Rounds

Score is total number of strict pull ups. ***If you are customizing the pull ups, read the Coaches Notes for rep suggestions - Do NOT go for max reps with a customization!!!

Suggested Weight:
Men: 115-185# - OR - 50-70# DBs*
Women: 75-125# - OR - 30-50# DBs*

*If you go with dumbbells and they feel easy, perform the bent over rows with a 3 second negative

COACHES NOTES
If you choose the option to do this workout without a customization for the pull ups - you should be able to do a minimum of 5 Strict Pull Ups each time.

Customization options are either 7 - 10 banded strict pull ups - or 7-10 jump up with a slow negative. Do not exceed those numbers. We want to control the soreness.

MOVEMENT DESCRIPTIONS
For these pull ups - they should be strict - with complete extension of the armpit and elbow at the bottom - chin over the bar at the top. They need to be strict - but that doesn't mean super slow or anything.

As soon as you either can no longer do the regular pull ups - or you complete your 7-10 reps of scaled - you will come over and do either barbell bent over rows or dumbbell bent over rows.

For the bent over row, you will keep the back flat and pull the bar to the chest - just below the nipple. Keep the gaze up slightly and belly tight. Pull the elbows back.These should be difficult but nowhere near failure and no need to break.

Part 2 - Chest and Tris!

4 Rounds NOT FOR TIME

Max Set Dumbbell or Barbell Bench
straight into
Max Set Regular Push Ups

Rest as needed between Rounds

Score is total number from both movements.

Suggested Weight
Men: 115-135+# Bench
Women: 55-85#+ Bench

COACHES NOTES
If you cannot complete at least 8-10 bench reps with those weights (for the first round at least) then scale it down a bit. We also don't want you getting more than 15 per round or so either.

Same for the push ups. If you can't get at least 8-10 - go to the knees.

This is not a "girl" push up - it is a customized push up that will lower the amount of your body weight you are pushing up and allow you to do more reps! That is the POINT of this session.

MOVEMENT DESCRIPTIONS
For the bench reps the hands should not be too wide. Just outside the shoulders. Keep the butt on the bench and pull the shoulder blades back and down as you unrack the bar. Do NOT go to failure - especially if you do not have a spot! Be smart. Come all of the way down and lock out completely for each rep!

Once you can no longer complete any of those you will move on to the push ups. For both - NO sagging or snaking!

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
BARBELL CLEAN WARM UP

WORKOUT

Power Clean

15 Minutes to find a Heavy Single

COACHES NOTES
You will do a general warm up and then once you are ready to start to work with the barbell and add weight - you will put 15 min on the clock and see what you can get for a heavy single power clean.

You can make jumps that are small or large and there are no minimum or maximum required number or sets or attempts.

Do not rush though and keep your movement safe.

Main focus is on not allowing the feet to go super wide- but in pulling yourself into a partial squat position.

Another focus should be on getting the elbows around quickly so that the bar lands on the shoulders and isn't putting stress on the wrists.

BARBELL POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar 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. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

With 75% of the heaviest clean from Part 1-

You will try to get as far as possible -

1 Power Clean
Rest 2 Min
2 Power Clean
Rest 2 Min
3 Power Clean
Rest 2 Min
4 Power Clean
Rest 2 Min...

How far can you get?? Reps MUST be unbroken.

COACHES NOTES
The goal is to see how far you can get with "unbroken" reps with 75% of the heaviest clean from Part 1.

Unbroken means that you never drop the bar and keep grip of it the whole time. At first the 2 min of rest will feel like forever. But the goal is to get over the 7 round mark or so - and this is heavy - so the rest is important!

The focus again is good movement. Keep the back flat - especially watch it as you lower the bar down. Don't allow the feet to land super wide - NO wider than your squat stance.

In the catch - reach the butt BACK and catch in a partial squat with knees bent and chest up. Fast elbows to get the bar to land on the shoulders and not in the wrists!

You can rest with the bar on the shoulders - or at the waist, but not with the bar on the ground.

This is also a good time to work on that hook grip!

Trick or Treat! This workout has both....Happy Halloween!

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!

This workout is from the Street Parking + Aerobic Capacity 5k Program (the run version anyway) that can be found under Extra Programs on the Members Only Website!

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.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

Run 3200 Meters - Easy Pace
NO REST
Run 1600 Meters - Moderate Pace

Total: 4800 Meters

Score: Total Time

Goal: Don't mess up the paces just to get a better score.

COACHES NOTES

Easy= 60-70% / very comfortable

Moderate= 75-80% / sustainable but slightly uncomfortable

This workout is all about learning to pace - not coming out too hot - and finishing strong!

ROW VERSION

Row Version:

Row 4000 Meters - Easy Pace
NO REST
Row 2000 Meters - Moderate Pace

Total: 6000 Meters

Score: Total Time

Goal: Easy pace should be comfortable. Moderate pace should be harder than that.

COACHES NOTES

Easy= 60-70% / very comfortable

Moderate= 75-80% / sustainable but slightly uncomfortable

This workout is all about learning to pace - not coming out too hot - and finishing strong!

BIKE VERSION

Bike Workout:

Bike 16 Min - Easy Pace
NO REST
Bike 8 Min - Moderate Pace

Score: Total Calories (or distance depending on the bike)

Goal: Easy pace should be comfortable. Moderate pace should be harder than that.

COACHES NOTES

Easy= 60-70% / very comfortable

Moderate= 75-80% / sustainable but slightly uncomfortable

This workout is all about learning to pace - not coming out too hot - and finishing strong!

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:

Run 16 Min - Easy Pace
NO REST
Run 8 Min - Moderate Pace

Score: Total Distance if you can measure on a watch etc.

Goal: Easy pace should be comfortable. Moderate pace should be faster than that.

COACHES NOTES

Easy= 60-70% / very comfortable

Moderate= 75-80% / sustainable but slightly uncomfortable

This workout is all about learning to pace - not coming out too hot - and finishing strong!

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!

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

Every Minute On the Minute for 15 Minutes

Minute 1: 12 Dumbbell Farmer Lunges, Right
Minute 2: 12 Dumbbell Farmer Lunges, Left
Minute 3: 9 Tempo Dumbbell Squats*

*Tempo is 3 Seconds Down, Explode Up, and Pause Briefly at the Top

Suggested Weight
Men: 40-55# DBs/KBs
Women: 25-35# DBs/KBs

Log Weight Used for Lunges

COACHES NOTES
You can do the lunges forward, reverse, or walking. Whatever you prefer. But you have to use the same weight for both legs! Even if one leg is weaker than the other (which is probable). You're welcome to use a different weight for the squats, though. The tempo will be tough to hold but do your best! And make sure you aren't collapsing in the bottom of the squat! Keep that chest up, belly tight, and knees pushing out.

DUMBBELL FARMER LUNGE
Hold a pair of dumbbells (or kettlebells) at your sides. Keep your chest up with a slight retraction of the shoulders. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward or back so that the heel of your front leg is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps.

TEMPO 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. Take 3 seconds to lower to the bottom. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Explode up to come to standing. Pause briefly at the top - make sure your butt is squeezed and you are standing fully then start the next rep with the same tempo.

Part 2

5 Rounds

10 Rolling Hip Ups
20 Single Leg Love Taps*
30 Supermans

*Each tap is 1 rep so Right is 1, Left is 2, etc.

Log the time it takes you but DO NOT rush trying to get a better score. This is for quality over speed.

COACHES NOTES
Do your best to control your lowering back to the floor during the rolling hip ups and then "let go" just enough to let the momentum carry you forward into the sit up. On the single leg love taps - make sure you're sitting up tall and keeping the working leg locked out and engaged. For the supermans, think about getting as long as you can rather than only as high as you can! Squeeze those quads so your knees don't bend when you lift up!

ROLLING HIP UPS
For the rolling hip ups, start sitting up and roll backwards onto your upper back/shoulders. As you roll back extend your legs straight up into the air. As you do this, push your hips straight up into the air to. Try to get your toes as close to the ceiling as possible.

SINGLE LEG LOVE TAPS
Sit up straight with legs extended out in front of you. You should have a dumbbell, kettlebell or even just a crack in the floor outside one of your ankles. Place your hands by your hips on the floor, use just fingertips if you need to. Without leaning back, pick up the leg nearest to the weight and bring it up and over to the other side to tap the floor. Then lift the other leg up and over to tap the floor. Both legs should be together again. Each tap is 1 rep so that's 2. Continue until you hit 20.

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

MAMA MODIFICATIONS

Lunges

If you have any pubic symphysis or SI joint pain try 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, goblet squat, glute bridge, or split squats for the lunges.

Rolling Hip Up

If you have a difficult time managing the pressure in your core throughout this movement, shortening the range of motion or bending the knees to manage the pressure in the belly. If this still doesn't help you can sub Functional Progression 1 or Dead Bugs, Functional Progression 3 or Bird Dogs, Overhead plate hold, 90 degree plate hold, Farmer Carry, Waiter Walks, or Windmills (See Mama Modifications Movement Library for Demos)

Super Man

If you're pregnant, newly postpartum, or uncomfortable laying on your belly for any reason, try modifying to Functional Progression 3 or 4 or a variation of bird dog extensions or a bear pose hold/crawl.

Single Leg Love Taps

If you have a hard time managing the strain on your abdominal wall or pelvic floor during this movement, try bending your knees or leaning back slightly. You could also substitute any of the functional progressions, Farmer Carry/March, Weighted Step Ups/Lunges, Waiter Walks, or Heel Taps.

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 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

60 Sandbag Hop Overs
30 Bearhug Squats
20 Sandbag Toe Touch + Sit Ups
30 Push Up + Lateral Drag

Rest 2 Minutes

30 Push Up + Lateral Drag
20 Sandbag Toe Touch + Sit Ups
30 Bearhug Squats
60 Sandbag Hop Overs

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

Score: Total Time

Goal: 15-20 Minutes

COACHES NOTES
Make sure you practice the toe touch + sit up for a few minutes before the workout if you are new to this movement. After you've given it some solid attempts, you can always customize. Each part of this workout should take 7-9 minutes. If you are creeping up to the 10 minute mark in the first part, make some adjustments for after the 2 minute break. Remember you can reduce the reps if you are working with a heavier bag and can't change the weight. Just try to do it before you start rather than in the middle of the movement.

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

SANDBAG BEAR HUG SQUAT
Hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight, chest up and draw your elbows back alongside your ribcage to keep the bag close to your body. 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.
Shoulder Racked Sandbag Squats (switch shoulders halfway through)

SANDBAG TOE TOUCH + SIT UP
This is a combination of a supine toe touch and a sandbag sit up keeping the arms extended. Start on your bag with arms extended vertically, holding the bag over your chest. Raise the legs to touch shins to the bag. As the legs lower to the floor, use that momentum to sit up. Press up out of the shoulder and keep the chest high!

CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
1/2 reps toe touches + 1/2 reps sit ups

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)

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 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
SHOULDER WARM UP

WORKOUT

Deadlift

4 Sets of 7 Reps

COACHES NOTES
7 is a tricky number. You won't be able to go as heavy as you could for 5 reps - but how close can you get?!

Start with something you know you can do - and go up each set if you are still moving safely and feeling good. If you get to a sticky spot - stay there (as long as you are moving well) or lower the weight.

Rest as needed between sets.

DEADLIFT
Bar starts on the ground. Feet are roughly under the hips - no wider than the shoulders. Heels are down and hands are outside of the legs. There should be a bend in the knee and a hinge at the hips so that the chest is over the bar - but stays lifted with a nice flat back position and belly tight.

To lift the bar you will drive the heels into the ground and lift the chest. Pull the bar into the body and keep it close the entire time. Once past the knees think about squeezing the butt to stand up.

To lower the weight reach the butt back. Keep the bar close to the body, heels down and chest lifted. Do not get sloppy putting the bar down and no bouncing at the bottom!

If at any point you can't keep the back flat and chest lifted - drop the bar and either re-set or lower the weight.

AMRAP 5 Min (As Many Reps As Possible in 5 Min)

Bent Over Rows (in sets of 3 or more!)

Suggested Weight
Men: 135#+
Women: 95#+

Score is total Bent Over Rows - MUST be in sets of 3 or more.

COACHES NOTES
For this you will always do sets of 3 or more. Pick a weight that will allow to get at least 30 reps - but not so light that you are doing sets of 10 no problem.

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

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

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

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WARM UP
GYMNASTICS LOWER BODY WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

PART 1

Tabata 8x 20-sec ON 10-sec OFF

Top-of-Box Pistols

*Alternate the working leg each round - So, Round 1 is Right Leg only, Round 2 is Left leg only, etc.

COACHES NOTES
Top of box pistols (or single leg squats) allow the non working leg to drop a bit more than if you were on the ground. This allows you to focus on the working leg - keeping the heel rooted and finding stability. This can be on a box or even a stack of bumper plates - something like that.

There's no score for this one because we want you focusing on moving well and under control rather than getting as many reps as you possibly can.

TOP OF BOX PISTOL
Start standing on top of a box or stack of plates with one foot on the edge of the box and the other "dangling" off the side. Reach forward with your arms as you send your hips back and lower down on the supported leg. Keep your weight spread evenly over your entire foot - don't let your heel lift up! Keep the non-supported elevated just enough in front of you to keep the heel from touching the floor. as you lower. Once your hip gets below the knee of the squatting leg, drive through the heel to come to standing at the top of the box.

PART 2

On a 5 Min Clock

Superman Hold

*Every time you break, do 2 Wall Walks

COACHES NOTES
Score is # of times you break (So LOWER scores are the goal!)

Stay elevated in the hold for as long as you can muster. If your chest and/or feet touch to the floor, complete 2 wall walks. Try to get right back into the hold so that you're working for the entire 5 minutes!

SUPERMAN HOLD
Start lying on your belly with your arms extended overhead and legs straight and squeezed together. Squeeze your belly, butt, and thighs. Lift up and long so that your feet, knees and chest raise up from the ground.

WALL WALK
Start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!

If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms!

For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

PART 3

5 Rounds for Quality

10 Dips
20 V-Ups
1 Minute Forearm Plank

Score is Time but still FOR QUALITY

COACHES NOTES
The number of dip reps is pretty high considering it isn't a movement we program often. You should be getting those 10 reps done in a minute or less so definitely reduce the reps to whatever you can accomplish in that time. You can swap v-ups for 20 alternating v-ups if those become too challenging.

DIP
The dips can be on rings, stationary, or box/bench dips! If you choose rings or stationary, they can be either kipping or strict! Be sure you lock out at the top of dip keeping the torso upright, placing majority of the work load in the chest and triceps and not on the shoulders. Make sure the elbows go back and don't flare out. Get the shoulder lower than the elbow at the bottom. Dips may be strict, kipping, banded, or even slightly leg assisted. We don't recommend a slow lower dip in for time workout. You can even dip between two benches/boxes/countertops if you want!

V-UP
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body.

FOREARM PLANK
Prop yourself up onto your elbows with you butt, belly, and knees squeezed tight. Think about pressing your shoulder blades apart from each other so your chest doesn't "sink". If you are unable to hold a minute unbroken, it may be broken up. Focus on keeping the shoulders, hips, and heels in line!

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

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

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

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WARM UP
PULL UP WARM UP
SHOULDER WARM UP

WORKOUT

PART 1

4 Rounds

3-5 Weighted Pull Ups
5-7 Strict Pull Ups
7-10 Kipping Pull Ups

Rest as needed between rounds.

Customization options below!

Score - Total pull up count from all 4 rounds. Put how many you were getting for each section and any customizations used (weight used) in comments!

COACHES NOTES
Many of us will need to customize this one! No problem. You may try - 5 Strict, 7 Kipping, 10 banded. Or even further to 1-3-5.

Or you could go as simple as - 5 jump with slow lower, 7 banded, 10 ring row (or even barbell or dumbbell bent over row).

Whatever it is for you - just do: hardest, moderate, easiest version of a pull up type movement and feel free to change reps too!

These DO NOT have to be one big long unbroken set. BUT each part should be unbroken. SO you should do 5 unbroken weighted or difficult pull ups - the 7 of medium difficulty - then 10 of less difficult.

PART 2

3 Rounds of Bicep Curl 21's!!

7 Reps Curl from bottom to halfway up
7 Reps Curls from halfway up to top
7 Reps Curls full Range of motion

Go lighter than you think!

Score: Weight Used

COACHES NOTES
Anyone who has spent a lot of time in a conventional gym - knows about 21s right??

So these can be done with a barbell or dumbbells. Make sure on the bottom to halfway ones you start fully extended at the bottom.

Make sure on the halfway to all of the way up ones that you don't go lower than 90 degrees and come all of the way up.

On the full range ones - ALL of the way down and all of the way up!!

These should be done as 7-7-7 without putting the weight down!

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
FULL BODY DYNAMIC WARM UP
SNATCH WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes (10 Total Sets)

Reverse 3 Position Snatch

Floor
Knees
High Hang

COACHES NOTES
You'll end up doing 10 reps of the Reverse 3-Pos Snatch so take 10 minutes or so to build up to a weight that's challenging but you can do with good form. If you're feeling good, build up but be careful not to go to failure.

For this 3 position snatch session you will start with your first lift from the floor, the second lift from just above or at the knee, the third lift from just a small dip (high hang).

You may work power or full /squat snatches for this. Whatever you feel you need to work on more - or want to work on more.

These will be treated like a complex - so no dropping the bar for all 3 lifts each time.

MOVEMENT DESCRIPTION
When pulling from the floor today, focus on the hip staying low, leading with the chest and being patient with the jump! Make sure you stand all the way up before pulling yourself under.

You will lower the bar back to the hip after that first lift and then reach the butt back, slightly bending the knees, until the bar is at the knee. From here - once again make sure you stand all the way up and complete extension before pulling yourself under.

From there - once again you will lower the bar to the hip, perform just a small dip - keeping the chest upright - and THIS ONE is all about you pulling yourself under REALLY FAST! The up isn't as powerful so the down has to be fast.

For all 3 lifts, make sure your grip is wide enough that you are able to pull the bar back at the bottom. Keep the belly tight throughout- especially with the bar overhead. Try to get those arms completely locked out quickly in the catch. Keep the bar close at all times!!

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!

Ready to move for an entire 30 Min??

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:

6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is distance.

DO NOT mess up the paces to get a better score!

COACHES NOTES
Your ON pace should be similar to a pace if you were doing a HARD mile.

Your rest pace should not be a stop but just a slower pace that will allow you to recover while still moving.

So, you will be moving the entire 30 minutes!

ROW VERSION

Row Version:

6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is distance.

DO NOT mess up the paces to get a better score!

COACHES NOTES
Your ON pace should be similar to a pace if you were doing a HARD 2k row.

Your rest pace should not be a stop but just a slower pace that will allow you to recover while still moving.

So, you will be moving the entire 30 minutes!

BIKE VERSION

Bike Version:

6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is total calories.

DO NOT mess up the paces to get a better score!

COACHES NOTES
Your ON pace should be HARD.

Your rest pace should not be a stop but just a slower pace that will allow you to recover while still moving.

So, you will be moving the entire 30 minutes!

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:

6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is total calories. (If using a piece of equipment measuring distance only, just put that in as calories and make a note in comments.)

DO NOT mess up the paces to get a better score!

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 :-)

Your ON pace should be HARD.

Your rest pace should not be a stop but just a slower pace that will allow you to recover while still moving.

So, you will be moving the entire 30 minutes!

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!

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

4 Rounds

15 Weighted Step Ups, R
15 Weighted Step Ups, L
1 Min Elbow Plank
30 Sec Single Leg Glute Bridge Hold, R
30 Sec Single Leg Glute Bridge Hold, L

Rest As Needed Between Movements/Rounds

Suggestions
Men: 40-55# DBs | Step Height: 20-24"
Women: 25-35# DBs | Step Height: 16-20"

Log Weight Used

COACHES NOTES
Choose a weight for the step ups that allows you to do at least 8 reps at a time with a controlled lower. Because you aren't alternating legs each rep, go ahead and keep the working leg planted on the step/box for the entire set. You don't necessarily need to do these unbroken - your grip may need a break before your legs do. For the plank and holds, you can accumulate those times. Just don't move onto the next until you've hit the time target for that hold.

WEIGHTED STEP UP
You can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

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

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

ELBOW PLANK
Lie on your belly with your legs together, propped up on your forearms so that your elbows are directly under your shoulders. Press the pads of your toes into the floor as you press into the elbows. Squeeze your belly, butt, and thighs so that your body is rigid and in a straight line. Hold here.

SINGLE LEG GLUTE BRIDGE HOLD
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, hold there. Once you've hit the time target, lower back down under control.

MAMA MODIFICATIONS

Weighted Step Ups/Step Ups

If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

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.

Plank Hold

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

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!

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

50 Sandbag Burpees
100 Back Squats
50 Sandbag Burpees

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

Score: Total Time

Goal: 17-25 minutes

COACHES NOTES
The time may vary on this one if you are working with a heavier bag, so don't worry too much about the goal time. If you think you'll be way over, then lower the reps to 40-80-40. The first block of burpees should take 5-7 minutes. The squats should take 7-10 minutes. The final block of sandbag burpees should be a fight, and take 5-8 minutes.

SANDBAG BURPEE
The bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.

Grab hold of the overhand 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
Adjust the reps to fit the movement goal window
SB Burpee High Pull
No Push Up Sandbag Burpee

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.
Single Shoulder Sandbag Squats (Switch at halfway point)

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 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

Back Squat

10 Sets of 3 Reps

COACHES NOTES
Warm up to a moderate-heavy weight then stick with it across all 10 sets.

Rest as needed between sets. Shoot for about 2 min.

If you are participating in the 20 rep squat stuff you can either skip this or you can lower to fewer sets.

BACK SQUAT
The bar will be on the back. Feet are shoulder width apart. Before you start the squat, you should make sure that the chest is up and belly is tight!

To perform the squat reach the butt back and down. Keep the belly tight and chest up. Keep the heels down. Drive the knees out and get the butt lower than the knees at the bottom. Do NOT allow any rounding of the back or plopping at the bottom.

To stand lead with the chest. Keep the the heels down, drive the knees out and keep that belly tight! Fight the weight from pushing you forward.

Weighted Pull Up Negatives

7 Sets of 3 Reps

COACHES NOTES
For these, you'll set up so that you can jump or kip your chin above the bar into the start position. Then slowly lock out your arms to lower yourself down. Be sure to go all the way to a full elbow lock out, even if your feet touch down first!

If you are unable to add weight to these that is totally fine - just do bodyweight!

If you are also doing the Street Parking Gymnastics this week - you may just choose to do that here or skip this part all together.

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

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

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WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

Part 1

Every 20 Sec for 8 Min (24 Rounds)

1-2 Toes to Bar

COACHES NOTES
If you have 1 T2B but struggle to string together 2, your goal today should be to fight for that second one. Even if that means just "going for it" but missing.

If you have 2 T2B consistently, your goal is to string together 2 unbroken every round.

TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with 3-4 V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

Part 2

Get as far as you can in 7 min

2 HSPU
2 Burpees
4 HSPU
4 Burpees
6 HSPU
6 Burpees
8, 8...
10, 10...

Score: Total # of Completed Reps

Goal: 84 reps (Finish the 12s)

COACHES NOTES
If you have Strict HSPU, try starting out with those for the first lower-rep rounds then transition to Kipping in the higher volume rounds and as your breathing and heart rate rise from the burpees.

HANDSTAND PUSH UP
Hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!

Modify this by doing pike presses with your feet on a box.

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 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 sets of:
8 Bench Press Immediately Into
15 Push Ups

Rest 2 Min Between Sets

Score: Weight Used on Bench Press

COACHES NOTES
Choose a load on the bench you can perform all 8 reps unbroken and a version of the push up you can get all 15 reps unbroken for at least the first couple of sets.

BENCH PRESS
Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.

For the push ups, keep your body in a rigid plank position. Hands a little wider than shoulder width, elbows pointing back toward your feet. Lower your chest and thighs to the floor. Keep everything tight and press straight back up until your arms are straight.

Part 2:

3 Rounds of:

20 Alternating Dumbbell Bent Over Rows
20 Alternating Single Arm Tricep Extensions

Suggested Weights
Men: 30-50# DBs
Women: 20-35# DBs

(Use a different load for the different movements if necessary)

Score: Don't worry too much about it - and worry about quality over speed. But list your bent over row weight as your score and put your tricep extension weight in comments

COACHES NOTES
Rest as needed on the second part but choose a load that you can perform a minimum of 6 reps per arm for each movement.

ALTERNATING BENT OVER ROW
Deadlift the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - Keep one arm straight as you pull the other elbow up along side your body toward the ceiling. Keep your should drawn away from your ear the whole time. Forearm of the rowing arm should remain vertical. Slowly extend that elbow to extend your arm toward the floor and repeat on the other side. For twenty reps, that is 10 on each arm.

Keep the belly tight. No kipping or pulling your CHEST down!

SINGLE ARM TRICEP EXTENSIONS
The dumbbells will be vertical with the rear head hovering over each shoulder.

Keep the biceps by the ears, upper arms vertical. Extend one arm at a time until it is fully extended overhead. Keep the belly tight as you lock the elbows. Control the lower back down then repeat with the other arm. Twenty reps will be 10 on each side.