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

6-8 Reps Arnold Press

Rest 60-90 seconds between sets

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

Part 2:

3 Round Superset
(rest 30 sec between movements)

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

1 rep of Lat to Front Raise complex = Lat Raise to Front, lower, then Front raise to Lat, lower.

Movements are slow and controlled. Pause 1 second on both ends.

Score: Weight Used for Lat Raise Complex

Goal: Good movement

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

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

For the 90 degree lat raise, start with elbows along side your body, arms bent to 90 degrees. Keep this angle of your arms and raise your elbows out to the sides up to shoulder level then back down.

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

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

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

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WARM UP
Full Body Dynamic Warm Up
Barbell Clean Warm Up

WORKOUT

Goal is to get as far as possible:

EMOM
Every Minute on the Minute:

Min 1: 1 Hang Power Clean + 1 Power Clean
Min 2: 1 Hang Squat Clean + 1 Squat Clean

Start with an empty bar. After each 2 min window (using same weight for both) you will increase weight by either 10 or 20 lbs.

Goal is to get as far as possible - adding weight every 2 min.

Score is last weight completed for both pairs.

So at 3,2,1...

You will perform 1 hang power clean and 1 power clean (from the floor with the empty bar.

When the clock hits 1:00 you will perform 1 hang squat clean and 1 full squat clean (from the floor) with the empty bar.

Then you will add 10-20 lbs based on how big of jumps you are trying to make overall. If you have a pretty strong 1 rep max clean - you may choose 20 lbs. If this is still new for you - add 10lbs.

You will keep repeating this pattern and keep adding weight every 2 min - so long as you were successful at the previous weight for both minutes (4 total lifts).

You may start with 20 lb jumps and make smaller jumps once you are at a more difficult weight for you.

The goal is to get somewhere between 10-13 or so complete rounds (20-26 min). So maybe map out your jump plans before hand.

The reps do NOT have to be touch and go. They just need to be completed in the same minute.

For the hang clean, deadlift the bar to the "hang" position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.

Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. Land in a partial front squat for the power - a full squat for the squat -with the heels down, knees out, chest up. Stand to complete the rep, then lower the bar back to the hips for the next rep.

The full cleans (both power and squat) will have the same points of performance but the bar will start on the ground rather than from the hang.

Kill it!

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.

RUN VERSION

Running Version:

WARM UP
Running Warm Up

WORKOUT

Running Version (if you have marked distances)

7 Rounds

Jog 200 Meters - Pretty Chill
300 Meters HARD
100 Meter Walk

No rest between rounds.

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

Running Version (not sure on distances)

7 Rounds

Jog 2 Min
1 Min HARD
1 Min Walk

No Rest between rounds.

The jog is moderate but chill. The HARD is HARD but not 100% because you need to be able to walk for 1 min and then go straight into next round.

ROW VERSION

Rowing Version:

7 Rounds

Row 250 Moderate/Chill Pace
Row 350 Meters HARD
Row 150 Meters SLOW

No rest between rounds.

The Moderate/chill pace needs to be different than the slow pace. Moderate/chill is faster.

Hard is hard, but can't be 100% because you will go into the slow row immediately and then immediately into the next round.

BIKE VERSION

Bike Version:

7 Rounds

15 Cal Men / 10 Cal Women - Moderate Pace
20 Cal Men / 15 Cal Women
HARD
10 Cal Men / 7 Cal Women Slow

No rest between rounds.

Moderate pace and slow pace are different! Make sure you look at your monitor. Moderate should be faster than slow!!

Hard is hard but not 100% since you get no rest after!

122820

TIP WALL BALL DEC 28TH 2020

No Vault Workout this week! Tune in LIVE on the Street Parking YouTube Channel on Friday, Jan 1 for the announcement of the first 2021 Vault Workout!!!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST (best after the main workout): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: SHOULDER FLOW OR CHEST OPENER

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

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PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds

Run 200 Meters
10 Pull Up
15 Push Up
20 Wall Ball
Run 200 Meters

Rest 1 Min Between Rounds

RX+ Go faster!! Go unbroken. SEND IT!

Ball Weight Suggestion:
Men: 18-20#
Women: 13-15#

Strict Pull Up Option: 5-7 Strict Pull Ups Per Round

Score: Slowest Round ONLY

Goal: 3:30-4:30

Choose a variation you can roughly maintain :30 for the pull ups, :45 for the push ups, and 1:00 for the wall balls.

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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

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

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

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

For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds

Row 250
or
Bike 15 Cal (Men) / 11 Cal (Women)
10 Pull Up
15 Push Up
20 Wall Ball
Row 250
or
Bike 15 Cal (Men) / 11 Cal Women

Rest 1 Min Between Rounds

RX+ Go faster!! Go unbroken. SEND IT!

Ball Weight Suggestion:
Men: 18-20#
Women: 13-15#

Strict Pull Up Option: 5-7 Strict Pull Ups Per Round

Score: Slowest Round ONLY

Goal: 3:30-4:30

Choose a variation you can roughly maintain :30 for the pull ups, :45 for the push ups, and 1:00 for the wall balls.

For the row/bike, you're working with a minute or less. Shorten the distance/calories as needed to fit the time window.

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

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

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

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

For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

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

122920

TIP WORKOUT DEC 29TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST (best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: POSTERIOR CHAIN RELEASE, CALVES/ANKLES

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

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

8 Dumbbell Hang Clean and Jerks
24 Double Unders / DB Hop Overs

RX Men: 40-50# DBs
RX Women: 25-35# DBs

RX+ Men/Women: Increase Reps to 10 / 36

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-11 Rounds

The goal is to maintain a pace of about 1:00-1:30 per round. A lot of it will come down to double under proficiency but make sure you choose a load that you can complete the 8 hang clean & jerks in around :30-:45, or 1-2 sets the whole way.

For the hang clean and jerk you will first deadlift the DBs to the waist. Your hands should be outside of the legs and the feet under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the DBs weightless. Guide the weight UP the body by pulling the elbows high almost back behind you to keep the dumbbells close to the body (it's not a bicep curl). Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the DBs on the shoulders, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the weight off of the shoulders. Punch the DBs up as you press yourself back down underneath them. Land with the heels down, knees out. belly tight and the DBs locked out over the middle of your body - biceps by the ears. Stand to complete. Lower back to the hips for the next rep.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in 30-40 seconds each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

PROGRAM B*

PROGRAM B

WARM UP
General Barbell Warm Up

WORKOUT

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

8 Hang Clean and Jerks
24 Double Unders / DB Hop Overs

RX Men: 75-95#
RX Women: 55-65#

RX+ Men/Women: Increase Reps to 10 / 36

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-11 Rounds

The goal is to maintain a pace of about 1:00-1:30 per round. A lot of it will come down to double under proficiency but make sure you choose a load that you can complete the 8 hang clean & jerks in around :30-:45, or 1-2 sets the whole way.

For the hang clean and jerk you will first deadlift the bar to the waist. Your hands should be outside of the legs and the feet under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the bar weightless. Guide the bar UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the bar off of the shoulders. Move the face out of the way. Punch the bar up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body. Stand to complete. Lower back to the hips for the next rep.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in 30-40 seconds each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

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

8 Sandbag Hang Clean and Jerks
24 Double Unders / SB Hop Overs

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

RX+ Men/Women: Increase Reps to 10 / 36

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-11 Rounds

The goal is to maintain a pace of about 1:00-1:30 per round. A lot of it will come down to double under proficiency but make sure you choose a load that you can complete the 8 hang clean & jerks in around :30-:45, or 1-2 sets the whole way.

For the hang clean and jerk you will first deadlift the sandbag to the waist. Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Guide the sandbag UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the sandbag off of the biceps. Move the face out of the way. Punch the sandbag up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body. Stand to complete. Lower back to the hips for the next rep.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in 30-40 seconds each time. Consider lowering the reps to fit that time window or go with sandbag hop overs, skip overs, or double rep single unders.

MAMA MODIFICATIONS

CLEAN - For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

123020

TIP AIR SQUAT DEC 30TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: AIRPLANE STRETCH OR MORNING COFFEE
POST: CHEST OPENER, QUADS/IT BAND

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Full Body Dynamic Warm Up

WORKOUT

6 Rounds

8 Push Up + Pull Across
12 Box Jumps
24 Air Squats

RX Men: 40-50# DB for Push Up + Pull Across / 22-24" Box
RX Women: 25-35# DB for Push Up + Pull Across / 18-20" Box

RX+ Men/Women: Increase Reps to 12 / 18 / 36

Score: Total Time

Goal: 9-14 Min

This workout should take 1:30-2:20 per round. Choose a load and push up variation you can complete 8 reps in under 30 seconds. Choose a jumping height you can get 12 reps in under 40 seconds. Give yourself around :50-1:10 for the squats.

For the push up and pull across you will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell 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 dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.

Customize with push up + shoulder taps. You can even do these from the knees if you need to.

For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

MAMA MODIFICATIONS

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press. You can also try doing the PUSH UP + PULL ACROSS from your knees or a table top position.

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

JUMP/SKIP OVERS - To manage the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Skip Overs, Row, Bike, Farmer Carry, Taps, Quick Step Ups, Sled Push/Drag, Elevated Plank Blast Off, Single Legged Plank Rock Back, High Knee Step Overs.

BOX JUMP - This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

123120

TIP STEP UPS DEC 31ST 2020

We have an end of the year tradition around here at SP. It's this workout with an added step up each round with each passing year. It is LONG. It is BRUTAL. Customized as needed. But use this grinder as a final goodbye to this crazy year!

This workout was posted previously on 12/30/2019, and 12/31/2018

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
SWAP(skip the main workout and do one of these instead): ENDURANCE - SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

24 Min AMRAP
(As Many Rounds and Reps as Possible in 24 Min - OR 12 Rounds)

20 Alternating Single Dumbbell Snatch
21 Dumbbell Step Ups

RX Men: 40# DBs
RX Women: 25# DBs

Score: Total Number of Completed Rounds + any Additional Reps

(If you complete 12 Rounds - STOP - put 12 as your score and put your time in comments)

Goal: 7-10 Rounds

We originally had this as the 12 rounds for time - but then quickly realized that was going to take a WHILE!

So - get as far as you can in 24 min.

We didn't have the RX+ option in the original version.

For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 20 you end up doing 10 per side.

For these step ups 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. That’s 11 on one leg and 10 on the other for 21 reps to ring in the new year!

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

PROGRAM B

PROGRAM B

WARM UP
Snatch Warm Up

WORKOUT

24 MIN AMRAP
(As Many Rounds and Reps as Possible in 24 Min)

10 Power Snatch
21 Back Rack Step Ups

**Could also do the step ups with dumbbells or your sandbag

RX Men: 75#
RX Women: 55#

RX+ Men: 95#
RX+ Women: 65#

Score: Total Number of Completed Rounds + any Additional Reps

(If you complete 12 Rounds - STOP - put 12 as your score and put your time in comments)

Goal: 7-10 Rounds

We originally had this as the 12 rounds for time - but then quickly realized that was going to take a WHILE!

So - get as far as you can in 24 min.

We didn't have the RX+ option in the original version.

For the power snatch you will start with the bar on the ground with a wide grip. You will keep the heels down and the chest up - arms straight knees bent. Pick the bar up by raising the chest as you dig the heels into the ground. Once past the knees you will basically jump and shrug while keeping the arms straight! After the shrug you will pull the elbows high and outside to keep the bar close then pull yourself underneath it slightly into a partial overhead squat. Make sure the elbows are locked and you are pressing into the bar. Stand to finish.

Keep the back flat as you put the bar back down.

For the step ups you will place the bar on the back. If using the same weight for these is too heavy you may use a lighter weight or even no weight at all. You may also sub holding a pair of dumbbells. It's 21 alternating reps per round to ring in 2021, so 11 on one leg and 10 on the other.

Max height for these is 20-24" but find a height that works for you!

Put your whole foot on the box to step up and drive through the heel. Switch feet with every step up.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

24 MIN AMRAP
(As Many Rounds and Reps as Possible in 24 Min)

10 Sandbag Ground to Overhead
21 Sandbag Step ups

Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-12 Rounds

We originally had this as the 12 rounds for time - but then quickly realized that was going to take a WHILE!

So - get as far as you can in 24 min.

For this workout the bag will start on the ground in front of the feet. Make sure the heels are down, knees are bent, chest is up, and arms are straight. Grab the bag or the handles and stand keeping arm straight and bag close to the body. Keep the heels down. Finish with the legs and squeeze the cheeks. Shrug. Pull the bag up the body and press to lock out over head. Keep the belly tight!

If you don't have a bag with handles you may also do a sandbag over the shoulder instead!

For the step ups you may hold the bag however you want! You will alternate feet with each step. It's 21 alternating reps per round to ring in 2021, so 11 on one leg and 10 on the other.

Max height for these is 20-24" but find a height that works for you!

Put your whole foot on the box to step up and drive through the heel. Switch feet with every step up.

MAMA MODIFICATIONS

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going overhead right now or find that you are coning during the movement sub KB SWINGS.

DB 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: Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat, Single Leg Deadlift, Lateral Lunge, Single Leg Target Squat.

210101

Tip 210101

Happy New Year!

We are so pumped to be starting a brand new year with all of you! This workout is "KIND OF" a re-test. However - normally we go from 10-1. This way - 1-10 is a WHOLE new ball game!

Enjoy this signature SP New Years workout - with a plot twist!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST (best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

1 DB Power Clean
1 DB Push Press/Jerk
1 Dumbbell Squat
1 DB Facing Burpee

2 DB Power Cleans
2 DB Push Press/Jerks
2 Dumbbell Squats
2 DB Facing Burpees

3 DB Power Cleans
3 DB Push Press/Jerks
3 Dumbbell Squats
3 DB Facing Burpees

Keep adding 1 rep of each until you complete:

10 DB Power Cleans
10 DB Push Press/Jerks
10 Dumbbell Squats
10 DB Facing Burpees

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

Score: Total Time

Goal: 13-18 Min

Around the 6-7 round mark, things are going to start to get real. Do not come too hot out of the gate on this one!

Completion of the round of 7 is the halfway point. If you are past 10 minutes at that time, consider lowering the weight or customizing the burpees.

For the power clean, you'll take the dumbbells from the ground to your shoulders in one explosive movement. Set up with the DBs outside the feet, hips back, chest up, knees bent. Keep your back straight. Stand up hard and fast. Once your legs are straight and hips are open, shrug the shoulders and pull the elbows high.

Spin your elbows around the DBs and drop into a partial squat. Stand all the way to complete the rep.

For the push press/jerk the DBs are on the shoulders with elbows high and wide. Bend your knees and dip the hip a few inches, keeping the heels down. Stand up fast and feel the DBs pop up off the shoulders. Press the rest of the way until arms are straight overhead with biceps by the ears.

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

For the dumbbell facing burpees you will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!

Customize with regular burpees or a no push up variation.

PROGRAM B*

PROGRAM B

WARM UP
General Barbell Warm Up

WORKOUT

1 Power Clean
1 Push Press/Jerk
1 Back Squat
1 Bar Facing Burpee

2 Power Cleans
2 Push Press/Jerks
2 Back Squats
2 Bar Facing Burpees

3 Power Cleans
3 Push Press/Jerks
3 Back Squats
3 Bar Facing Burpees

Keep adding 1 rep of each until you complete:

10 Power Cleans
10 Push Press/Jerks
10 Back Squats
10 Bar Facing Burpees

RX Men: 95#
RX Women: 65#

RX+ Men: 115-135#
RX+ Women: 75-95#

Score: Total Time

Goal: 13-18 Min

Around the 6-7 round mark, things are going to start to get real. Do not come too hot out of the gate on this one!

Completion of the round of 7 is the halfway point. If you are past 10 minutes at that time, consider lowering the weight or customizing the burpees.

For the power clean, you'll take the bar from the ground to your shoulders in one explosive movement. Set up with the bar almost touching the shins, hips back, chest up, knees bent. Keep your back straight. Stand up hard and fast. Once your legs are straight and hips are open, shrug the shoulders and pull the elbows high.

Spin your elbows around the bar and drop into a partial squat. Stand all the way to complete the rep.

For the push press the bar is on the shoulders with elbows up and wide. Bend your knees and dip the hip a few inches, keeping the heels down. Stand up fast and feel the bar pop up off the shoulders. Press the rest of the way until arms are straight overhead with biceps by the ears.

These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

For the bar facing burpees start facing your bar. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your bar. Turn around and repeat!

Customize with regular burpees or a no push up variation.

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

1 Sandbag Power Clean
1 Sandbag Push Press/Jerk
1 Sandbag Back Squat
1 Sandbag Facing Burpee

2 Sandbag Power Cleans
2 Sandbag Push Press/Jerks
2 Sandbag Back Squats
2 Sandbag Facing Burpees

3 Sandbag Power Cleans
3 Sandbag Push Press/Jerks
3 Sandbag Back Squats
3 Sandbag Facing Burpees

Keep adding 1 rep of each until you complete:

10 Sandbag Power Cleans
10 Sandbag Push Press/Jerks
10 Sandbag Back Squats
10 Sandbag Facing Burpees

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

Score: Total Time

Goal: 13-18 Min

Around the 6-7 round mark, things are going to start to get real. Do not come too hot out of the gate on this one!

Completion of the round of 7 is the halfway point. If you are past 10 minutes at that time, consider lowering the weight or customizing the burpees.

For the power clean, you'll take the bag from the ground to your shoulders in one explosive movement. Set up with the bag just in front of the toes, hips back, chest up, knees bent. Keep your back straight. Stand up hard and fast. Once your legs are straight and hips are open, shrug the shoulders and pull the elbows high.

Spin your elbows around the bag and drop into a partial squat. Stand all the way to complete the rep.

For the push press the bag is on the biceps with elbows up and wide. Bend your knees and dip the hip a few inches, keeping the heels down. Stand up fast and feel the bag pop up off the shoulders. Press the rest of the way until arms are straight overhead with biceps by the ears.

For the squats, the sandbag will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

For the bag facing burpees start facing your bag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your bag. Turn around and repeat!

Customize with regular burpees or a no push up variation.

MAMA MODIFICATIONS

POWER CLEAN - You can always go from the Hang position. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

210102

Tip 210102

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
SWAP(skip the main workout and do one of these instead): SANDBAG - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS 2.0, SI JOINT RELEASE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

5 Rounds

40 Dumbbell Hop Overs or 200 Meter Run
20 Alternating Unweighted Lunges
20 KB/DB Swings

Rest 1 Min Between Rounds

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

Score: Total Time (Including Rest)

Goal: 16-22 Min

Each round should take 2:25-3:35 not including the rest. If you should for about a minute or less per movement, you'll be set up for success.

There is no listed Program C today, but you could also swap the hop overs/run with a 250 row or 15 cal bike (men) / 11 cal bike (women).

Like the run/hop over option, it should take less than a minute. Adjust distance, calories, or reps to fit the time window.

If you can't run or do hop overs, go with a minute of toe taps, single unders or low step ups.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.

For the swings, hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

If you are newer to this movement, or if it feels more comfortable, just swing to about eye level.

TEAM VERSION

TEAM VERSION

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

In Teams of 2 Complete:

10 Rounds (Each) (So 20 Rounds Total)

Performed in I Go - You Go Fashion Completing One Full Round and then SWITCHING

20 Dumbbell Hop Overs or 100 Meter Run
10 Alternating Unweighted Lunges
10 KB/DB Swings

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

Score: Total Time (Including Rest)

Goal: Under 30 Min

These rounds are going to go fast. You get to rest while your partner is working so push the pace when it is your turn. Remember, only one person works at a time. Shoot for 1:00-1:30 per round.

The run or hop overs should take less than 30 seconds. Adjust distance/reps to fit that window.

If you can't run or do hop overs, go with 30 seconds of toe taps, single unders or low step ups.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 10 you end up doing 5 on each side.

For the swings, hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

If you are newer to this movement, or if it feels more comfortable, just swing to about eye level.

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a Air Squats, Goblet Squats, Glute Bridges, Hip Thrusts, Good Mornings, Lateral Lunges, Single Leg or Split Stance Deadlift

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.

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

7 Rounds

Not Really for Time

10 Jumping Squats
7 Goblet Lunge to Overhead Press, Right
7 Goblet Lunge to Overhead Press, Left
10 Slow Negative DB Stiff Legged Deadlift

Idea for weight-
30s-50s for Men
15-35s for Women

Score is what weight dumbbells you use for the deadlifts

For the booty part of today's Butts and Guts:

You will do 10 jumping squats. You will lower to the bottom of the squat - heels down, knees out, butt lower than the knees, chest up. You will jump from that position all the way to extension of hips and knees driving through the heels.

For the goblet lunge to overhead press, you're basically doing a reverse lunge with a KB at your chest then stepping up into a high knee and pressing the KB overhead as you come to standing. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to drive that back leg up. Use the hip drive of the knee raise to press the KB overhead. Do all 7 reps with one leg forward. Then do 7 on the other side.

For the stiff legged deadlifts you will hold 2 dumbbells at the waist. Hinge at the hips with the back flat and heels down. Reach the butt back and keep the dumbbells close to the body. Lower the dumbbells slow and controlled. Keep the knees pretty straight but soft (not completely locked out). Once you hit the middle of the shin. Squeeze the butt to stand up.

4 Rounds

Not for Time

16 Alternating Single Hand to Foot V-Ups
16 Love Taps

For the alternating V-Ups, you'll start lying on your back with your arms overhead and your legs should be long and together. Keeping your leg and arm as straight as possible, you will first bring right hand to left foot, then on the next rep bring left hand to right foot.

For an added challenge you can hold a super light weight (think 2.5-5 lb plate) in the hands. Try to avoid kipping or jerking. Controlled movement is what we are looking for.

The love taps will be with you sitting on the ground with the feet extended out front. The kettlebell will be by the feet. Keeping the legs straight, lift the feet up and over and tap the feet on the other side. Then pick them up and go back over to the other side. Every lift up and over is one rep.

MAMA MODIFICATIONS

JUMPING SQUATS - This movement can create a lot of pressure on the pelvic floor. If you are pregnant or in the rehab stages of postpartum you may want to sub: Air Squats, Goblet Squats, Thrusters, Glute Bridges, Hip Thrusts, or Good Mornings, Lateral Lunges, Blast Off Elevated Plank, High Knees Step Overs, Elevated 1 Legged Plank Rock

LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a Air Squats, Goblet Squats, Glute Bridges, Hip Thrusts, Good Mornings, Lateral Lunges, Single Leg or Split Stance Deadlift

PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

SLOW NEGATIVE STIFF LEGGED DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use an elevated platform to lift from or a sumo stance to make room for a growing belly.

LOVE TAPS - If you are working to manage or heal diastasis you can try keeping your torso a little more upright, sitting on a chair/box/bench,or a shorter object to move over. You can also sub Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop, Heel Taps, Side Plank Step Throughs, Reverse Plank Step In/Out (see Visit Mama Modifications Movement Library on the Members Only Website for demos)

ALT V-UPS - This movement can be a 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, smaller range range of motion, or with just legs and doing alternating leg lifts. 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, Side Plank Step Throughs, Heel Taps, 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 most sense to swap.

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WARM UP
Sandbag Upper Body Warm Up

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

1 Sandbag Sumo High Pull
1 Sandbag Sit Up
1 Sandbag Seated Press
2 Sandbag Sumo High Pull
2 Sandbag Sit Up
2 Sandbag Seated Press
3 Sandbag Sumo High Pull
3 Sandbag Sit up
3 Sandbag Seated Press...

Keep adding 1 rep per movement and see how far you can get in 18 min!

Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Reps (This will require math at the end....challenge accepted!)

Goal: 165 Reps + (This is through the round of 10-10-10)

The first few rounds might feel easy. But don't be fooled, it gets juicy quick! Try to figure out the pace you would like to have around the 7th and 8th rounds, start with that pace, and do everything you can to maintain.

For the sumo deadlift high pulls you will have a wide stance with the feet. Hands on the narrow handle.

Sandbag will start on the ground. Your heels should be down, knees out, chest over the sandbag, arms straight, knees bent. You will stand hard and fast with the arms straight, add a shoulder shrug, then the elbows will come high and outside. Keep the shoulders pulled back throughout. Bring the handle or handles of the sandbag to the chest.

To return think arms, shoulders, hips then knees. Keep the back FLAT on the way down.

You can do anything you want with your feet in the sit ups, just keep them in contact with the ground. Hold the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate.

If weighted sit ups aren't happening do regular sit ups without the weight.

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

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

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

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

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WARM UP
Upper Body Barbell Warm Up

WORKOUT

Shoulder Press (6 x 4)

Stay at the same weight for all 6 sets! For 4 reps, this weight should be moderate-heavy.

For this movement you will start with the bar on the shoulder with the elbows slightly in front. Tighten the belly, squeeze the butt and lift the chest.

From here this is a strictly upper body movement only. You will move the face out of the way and PRESS the bar straight up! Once past the face you will bring your head back to neutral.

Lift finishes with the bar locked out over the middle of the body overhead.

Lower the bar back to the shoulder for the next rep.

It is acceptable to absorb the lowering of the bar by bending the knees. You must just first come to a standing position before and pause before the next press can begin.

Bent Over Row (3-5 Sets of Max Reps)

For this you will want to choose a weight that will allow you to get somewhere between 8 and 12 reps. Less than 8 and it's too heavy. More than 12 and its too light. It's OK if you have to make adjustments to your weight across the 3-5 sets.

To perform this movement you will deadlift the bar to the middle of the shin. The weight is in the heels, back is flat with the chest up. Bar is close to the body and the arms are straight. There is a slight bend in the knee. You will pull the elbows back to bring the bar to just under the chest. Don't allow the elbows to flare out.

Lower the bar back to the mid shin/straight arms without losing position or allowing it to touch the ground.

WARM UP
Full Body Dynamic Warm Up
Gymnastics Pull Warm Up

WORKOUT

6 Sets

1 Strict Pull Up + 2 Kip Swings + 3 Kipping Pull Ups

Rest 20 sec between sets

Your goal should be to do all 6 reps without dropping down from the bar!

For strict pull up, you'll need to 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 banded strict pull up. If you can do kipping pull ups without a band, just drop down, get out of the band, then do the kip swings and kipping pull ups together.

Keeping your shoulders engaged, body rigid - initiate the kip swing by pulling against the bar as you swing your feet back. Once your head and chest are forward, press into the bar as you swing your feet forward. Pull on the bar again once your torso is behind the bar for another rep.

Once you've completed 2 kip swings, you'll initiate a third swing but this time use it to perform a pull up by squeezing your bottom hard and fast as your torso travels back behind the bar and pulling aggressively with the arms. Once your chin passes above the bar, push away with your feet in front of you and allow yourself to swing through to the arch position to begin the next rep.

6 Sets

1 Strict Toes to Bar + 2 Kip Swings + 3 Kipping Toes to Bar

Rest 20 sec between sets

Same idea as the pull up complex.

Strict 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.

Keeping your shoulders engaged, body rigid - initiate the kip swing by pulling against the bar as you swing your feet back. Once your head and chest are forward, press into the bar as you swing your feet forward. Pull on the bar again once your torso is behind the bar for another rep.

Once you've completed 2 kip swings, you'll initiate a third swing but this time use it to perform a toes to bar. You'll have to press down into the bar hard and for a sustained effort so that your torso travels far behind the bar as you raise your legs toward the bar. Touch your toes and quickly pull your legs down and away from the bar as your torso swings forward to initiate the next rep.

If you don't have toes to bar yet, you can sub with straight leg raises (eliminate the "toe touch" part) or swap for knee raises!

6 Rounds

For Time and Quality

10 Elbow Plank Leg Lifts, Right
10 Elbow Plank Leg Lifts, Left
8 Single-Leg Toes to Bar, Right
8 Single-Leg Toes to Bar, Left
6 HS Side Step, Right
6 HS Side Step, Left

For the Elbow Plank Leg Lifts, set up into your elbow plank position by setting your forearms on the floor, shoulder width apart, with your feet together. Shoulders should be directly over your elbows. Squeeze your glutes, tuck your hips under (as if you were a dog with its tail between its legs) to engage the core and flatten out the lower back. No sagging! Then while reaching through your heel (think about pulling your shoelaces toward your shin), lift one leg a couple inches off the ground and lower back to the floor. Repeat for 10 total reps on one leg before switching to the other. If you need to break the planks between switching legs, that's fine but try to do all 10 reps on one side without breaking.

The single leg toes to bar are exactly like the kipping toes to bar (or even strict, if you prefer) but rather than raising both legs, you'll only raise one at a time. These should actually be easier since you are raising less weight and also can rotate a bit more to make that contact at the bar!

For this you will kick up into a handstand against the wall. Take 6 "steps" (with your hands obviously) to the right. Then take 6 back to the left. Or you can accumulate 6 steps in both directions if wall space is limited.

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

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

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

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

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

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

Single Arm Dumbbell Row (4 x 12 (each side) (slow lower))

With a dumbbell or KB - basically a bent over row with one arm at a time.

For these you will also do a 1 second pause at the top and slow lower to the bottom.

For the single arm bent over rows you will lean over against the wall, on a bench, the back of the couch - whatever. Hold a single dumbbell/kb in one hand and let it hang from the shoulder, but pull the shoulder back. Then with the chest lifted - pull the weight to the rib cage area with the elbow going back. This isn't meant to be done fast and jerky. Control the up and then show control as you lower down.

Bent Over Reverse Dumbbell Fly (4 x 15)

Hinged at the hips - like flapping your wings!

Hinge at the hips, bend the knees slightly, keep the belly tight. Allow for a slight bend of the elbow and basically do a motion like you are flapping your wings (SLOWLY though).

Bring dumbbells down to touch basically at the bottom and come in line with your back at the top.

Supine Barbell or Ring Rows (3 x Max Set)

3 x Max Set

The more parallel to the ground you are for these - the more difficult they become. We want you getting at least 15 or so each time so set up accordingly.

Make sure when you pull that you don't add a little KIP into it. Make sure that you come to fully extended at the bottom and touch your chest at the top - or at least super close.

Pull your body to the rings or the bar by using your mid back and pulling the elbows BACK!

For this whole workout you can do it as one long circuit or do each piece at a time. Once piece at a time is how it was designed, but it might be quicker to get through if you break it up!

Either way will work!

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
Squat Warm Up

WORKOUT

Hang Snatch + Overhead Squats (Every 2 Min for 20 Min - Add weight each time)

1 Full or Power Snatch from the Hang + 1 Overhead Squat

Make sure to warm this up before you start the clock. The first set should be manageable but more than a warm up weight for you.

The goal is to add weight with each successful lift. You have a FULL 2 min to hit this each time so you should be able to go pretty heavy. This also allows you to try again if you fail a rep at some point. If you fail twice at any weight - go back down to the previous successful weight.

For the hang snatch you will have a wide grip (overhead squat grip). Feet are generally under the hips. You will stand (deadlift) the bar to the hips. You will initiate the movement by reaching the chest forward slightly, pulling the bar into the body as the bar travels slightly down the leg. Keep the weight in the heels and bend the knees slightly - keep the arms STRAIGHT. Once the bar is just above the knee you will re-direct! You will keep the heels down and arms straight as you scoop the hips underneath (so that the torso is in a more upright position) and the jump (straight up) SHRUG and pull the elbows high and outside. The bar will travel UP the body as you actively pull yourself DOWN to land in a locked out overhead squat position! Think of punching yourself down underneath the weight!

The overhead squat position should have the feet shoulder width apart, heels down, knees out, butt below the knees, chest up, back flat (no plopping) arms locked with the bar over the middle of the body and armpits forward (no forward rotated shoulders!).

You may also do the snatch as a power snatch - suggested if this movement is new for you. For that you land only in a partial squat.

Stand from the snatch and perform an additional overhead squat.

Behind Neck Snatch Grip Push Press (5 x 8)

These are not meant to be SUPER heavy. Make sure you are comfortable lowering the weight to your back at lighter loads before loading up too much. ABSORB the lower with the legs!

These are just like a normal push press, just with a wide grip and from the back.

The bar will start on the back with the hands in your snatch/overhead squat grip. You will dip by keeping the heels down, allowing the knees to travel slightly forward, reaching the butt back SLIGHTLY but keeping the chest tall (don't dip forward). You will stand fast and hard to pop the bar off of the shoulders (make sure the head is out of the way) and finish with a press.

Keep the rib cage down and belly tight! Lock the elbows completely with the armpits forward and the bar over the middle of the body.

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.

RUN VERSION

Run Version

WARM UP
Running Warm Up

WORKOUT

STREET PARKING 5K PROGRAM WEEK: 3 RUN: 1

**You should have at least 1 day between run sessions.

RUN 200 M - FAST
75 SECOND REST
RUN 200 M - FAST
75 SECOND REST
RUN 600 M - MODERATE
NO REST
RUN 200 M - FAST
75 SECOND REST
RUN 600 M - MODERATE
NO REST
RUN 200 M - FAST
75 SECOND REST
RUN 400 M - MODERATE
NO REST
RUN 200 - FAST

Total: 2600 M

FAST = 85-90% - UNCOMFORTABLE BUT SUSTAINABLE
MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
REST = REST

SCORE: TOTAL TIME (including rest)

GOAL: This workout is to teach us how to start strong - find a pace - get a few strong surges - settle back in - and finish strong at the end. Do NOT mess up the paces to get a better score. Try to make the paces for 600s and 400 the same and the paces for 200s the same.

Run Version - No Measure

Run 1 Min - Hard
Rest 1:15
Run 1 Min - Hard
Rest 1:15
Run 3 Min - Moderate
NO REST
Run 1 Min - Hard
Rest 1:15
Run 3 Min - Moderate
NO REST
Run 1 Min - HARD
Rest 1:15
Run 2 Min - Moderate
No Rest
Run 1 Min - HARD

Total Time - 18 Min

This workout is short - but the point is to go HARD on those 1 Min intervals.

Do not mess up the pace to get a better time.

Score: Total Distance if you are able to measure with a watch or something!

Goal: Go HARD!

ROW VERSION

Row Version

Row 250 M - Hard
Rest 1:15
Row 250 M- Hard
Rest 1:15
Row 750 M - Moderate
NO REST
Row 250 M - Hard
Rest 1:15
Row 750 M - Moderate
NO REST
Row 250 M - HARD
Rest 1:15
Row 500 M- Moderate
No Rest
Row 250 M - HARD

Total Meters - 3250

This workout is short - but the point is to go HARD on those 1 Min intervals.

Do not mess up the pace to get a better time.

Score: Total Time

Goal: Go HARD!

BIKE VERSION

Bike Version

Cals = Men/Women

Bike 15/11 Cals - Hard
Rest 1:15
Bike 15/11 Cals - Hard
Rest 1:15
Bike 45/33 Cals - Moderate
NO REST
Bike 15/11 Cals - Hard
Rest 1:15
Bike 45/33 Cals - Moderate
NO REST
Bike 15/11 Cals - HARD
Rest 1:15
Bike 30/22 Cals - Moderate
No Rest
Bike 15/11 Cals - HARD

This workout is short - but the point is to go HARD on those 1 Min intervals.

Do not mess up the pace to get a better time.

Score: Total Time

Goal: Go HARD!

The Vault "Veinticinco" Daily Demo

The Vault "Veinticinco" Subs and Mods

The Vault "Veinticinco" Tip

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the FINAL workout in the 25 weekly workout series - The Street Parking Vault! Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - DEC 26th to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year. Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt! For more info - check out the Members Only Website!

FINAL ONE!!! LET'S GO!!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: COOL DOWN FLOW, SI JOINT RELEASE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

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PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

Street Parking Vault: Dumbbell "VEINTICINCO"

25 MIN AMRAP
(AS MANY ROUNDS AND REPS AS POSSIBLE IN 25 MIN)

10 DEVIL PRESS
20 AIR SQUATS
30 DUMBBELL HOP OVERS

RX MEN: 40# DBs
RX Women: 25# DBs

RX+: Do more rounds

** We don't feel there is a need to do this heavier. Swapping double unders IS allowed, but this is written
with hop overs on purpose

Score: Total number of completed rounds + any additional reps

Goal: 7-10 Rounds

This is a 25 minute grind, so try to set a pace at the beginning you can stay pretty close to maintaining throughout. You are shooting for about a round every 2:30-3:30.

A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little skip/shuffle instead for your knees, go for it.

You can even do a line hop over a pvc or imaginary line. And, if you're not comfortable jumping sideways, try plate hops or forward line hops!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

Street Parking Vault: Sandbag "VEINTICINCO"

25 MIN AMRAP
(AS MANY ROUNDS AND REPS AS POSSIBLE IN 25 MIN)

10 SANDBAG BURPEES
20 AIR SQUATS
30 DUMBBELL HOP OVERS /
SANDBAG SKIP OVERS

IDEA SANDBAG WEIGHTS:
MEN: 50-70#
WOMEN: 25-45#

RX+: Do more rounds

Score: Total number of completed rounds + any additional reps

Goal: 7-10 Rounds

This is a 25 minute grind, so try to set a pace at the beginning you can stay pretty close to maintaining throughout. You are shooting for about a round every 2:30-3:30.

For the 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!

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little skip/shuffle instead for your knees, go for it.

If jumping over your sandbag, you can do a skip over.

You can even do a line hop over a pvc or imaginary line. And, if you're not comfortable jumping sideways, try plate hops or forward line hops!

MAMA MODIFICATIONS

DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up or sub an Elevated Devil Press. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

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

JUMP/SKIP OVERS - To manage the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Skip Overs, Row, Bike, Farmer Carry,Taps, Quick Step Ups,Sled Push/Drag.

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Bear Pose Burpee, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

122220

TIP DB STEP UP OVER DEC 22ND 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST (best after the main workout): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: QUADS/IT BAND, LOWER BACK RELEASE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Dumbbell Clean Warm Up

WORKOUT

4 Rounds

Each Round is:

20 Dumbbell Hang Power Cleans
Run 200 Meters
20 Dumbbell Step Up Overs
Run 200 Meters

Rest 1 Min Between Rounds

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

**Can also use your sandbag with this version.

Score: Slowest Round ONLY

Goal: 4-6 Min

Choose a load on the hang cleans that allows for minimal breaks. At most 3 sets each time. Try to keep your breaks short. Step up overs should take about a minute.

For the DB hang power clean, deadlift the DBs to the "hang" position at the hips with straight arms and hands just outside of the legs. Feet are under the hips. Bend the knees, keep the heels down, and slightly hinge at the hips.

Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulders with the elbows high.

Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the weight back to the hips for the next rep.

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For these step up and overs 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. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

PROGRAM B

PROGRAM B

WARM UP
Full Body Dynamic Warm Up
Barbell Clean Warm Up

WORKOUT

4 Rounds

Each Round is:

20 Barbell Hang Power Cleans
Run 200 Meters
20 Dumbbell Step Up Overs / Barbell Step Ups
Run 200 Meters

Rest 1 Min Between Rounds

RX Men: 75#-95#
RX Women: 55-65#

RX+ Men: 115#+
RX+ Women: 75#+

Score: Slowest Round ONLY

Goal: 4-6 Min

Choose a load on the hang cleans that allows for minimal breaks. At most 3 sets each time. Try to keep your breaks short. Step ups/overs should take about a minute.

Remember you can mix and match equipment with this one. Barbell is step up only, not over!

For the hang power clean, deadlift the bar to the "hang" position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.

Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. Land in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the bar back to the hips for the next rep.

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the step ups you will have the barbell on your back. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! Otherwise, lower the height of the box or switch to lunges.

Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 20 you end up doing 10 per side.

Note that you could also use your sandbag for these or do DB Step Up OVERS like in Program A.

Modify to back rack lunges if those feel better.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up

WORKOUT

4 Rounds

Each Round is:

20 Hang Power Cleans

Row 250
or
Bike 15 Cal (Men) / 11 Cal (Women)

20 Dumbbell Step Up Overs

Row 250
or
Bike 15 Cal (Men) / 11 Cal (Women)

Rest 1 Min Between Rounds

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

**Can also use your sandbag for this version.

**Could also use the barbell options found in Program B with this version.

Score: Slowest Round ONLY

Goal: 4-6 Min

Choose a load on the hang cleans that allows for minimal breaks. At most 3 sets each time. Try to keep your breaks short. Step up overs should take about a minute.

For the DB hang power clean, deadlift the DBs to the "hang" position at the hips with straight arms and hands just outside of the legs. Feet are under the hips. Bend the knees, keep the heels down, and slightly hinge at the hips.

Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulders with the elbows high.

Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the weight back to the hips for the next rep.

For the row/bike, you're working with 2:00-2:30. Shorten the distance/calories as needed to fit the time window.

For these step up and overs 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. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

MAMA MODIFICATIONS

POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

STEP UPS/DB STEP UP OVERS - 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

122320

TIP BW PUSH UP DEC 23RD 2020

Squat Reps for A, B, and C will vary today! Make sure to read description!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best after the main workout): BUTTS AND GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: CHEST OPENER, PIGEON STRETCH

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

PROGRAM A

WARM UP
Full Body Dynamic Warm Up
Squat Warm Up

WORKOUT

7 Rounds

11 Dumbbell Squats
14 Push Ups

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

Score: Total Time

Goal: 7-11 Min

Push the pace. Crush it. Choose a load on the squats you think you can go unbroken the whole way.

We are looking for 1:00-1:30 per round. That's roughly 30-45 seconds per movement.

The push ups should be done in 1-2 sets. If they really start to break down, switch to a more manageable version.

For these squats, make sure the dumbbells are resting on the shoulders and the elbows are 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 until your butt is below your knees. Drive the knees out and keep the heels down throughout. 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 dumbbells on the shoulders and elbows high. Stand fully for each rep.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

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

PROGRAM B*

PROGRAM B

WARM UP
Full Body Dynamic Warm Up
Squat Warm Up

WORKOUT

7 Rounds

7 Front Squats
14 Push Ups

RX Men: 95-115#
RX Women: 65-75#

RX+ Men: 135-155#
RX+ Women: 85-105#

Score: Total Time

Goal: 7-11 Min

Push the pace. Crush it. Choose a load on the squats you think you can go unbroken the whole way. Note the rep difference in this version.

We are looking for 1:00-1:30 per round. That's roughly 30-45 seconds per movement.

The push ups should be done in 1-2 sets. If they really start to break down, switch to a more manageable version.

For front squats, 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.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

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

PROGRAM C

PROGRAM C

WARM UP
Full Body Dynamic Warm Up
Squat Warm Up

WORKOUT

7 Rounds

11 Sandbag Squats
14 Push Ups

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

Score: Total Time

Goal: 7-11 Min

Push the pace. Crush it. Choose a load on the squats you think you can go unbroken the whole way.

We are looking for 1:00-1:30 per round. That's roughly 30-45 seconds per movement.

The push ups should be done in 1-2 sets. If they really start to break down, switch to a more manageable version.

For these squats, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

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

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

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

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

MAMA MODIFICATIONS

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

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub A TVA PUSH UP OR floor press, or bench press.

Dumbbell 122420

Barbell 122420

Sandbag 122420

TIP WORKOUT DEC 24TH 2019

12 DAYS OF CHRISTMAS!!

This workout goes the same way the song does...1 - 2,1 - 3,2,1 - 4,3,2,1 - etc. Get it! Have fun!

ACCESSORY WORKOUTS…ARE PROB NOT NECESSARY TODAY
PRE(best before main workout): POWER
POST(best as a finisher): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW
POST: COOL DOWN FLOW OR HIPS

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

1 Man Maker
2 Devil Press
3 Push Press
4 Thruster
5 Squat Clean
6 Renegade Row (No Push Up/3 per arm)
7 Clean and Jerk
8 DB Farmer Lunges (Alternating)
9 Deadlift
10 Single Arm DB Snatch (Alt)
11 Weighted Sit Up
12 DB Burpee Step Up

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

Score: Total Time

This will probably take a while!

SO again - the way this works...

You do 1 Man Maker.

Then you do 2 Devil Press and 1 Man Maker.

Then you do 3 Push Press, 2 Devil Press, and 1 Man Maker.

Then 4 Thruster, 3 Push Press, 2 Devil Press, 1 Man Maker.

Keep adding the next movement until you get through them all in that fashion!

See videos for all movement demos and choose the appropriate weight to move with good technique!!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

1 Squat Clean Thruster
2 Squat Snatch (or sub)
3 Push Press
4 Thruster
5 Squat Clean
6 Bent Over Row
7 Clean and Jerk
8 Front Rack Lunges (Alternating)
9 Deadlifts
10 Power Snatch
11 Good Mornings
12 Bar Facing Burpees

RX Men: 75-95#
RX Women: 55-65#

RX+ Men: 115#+
RX+ Women: 75#+

Score: Total Time

This MIGHT take a while!

Ok so once again this goes just like the song -

1 Squat Clean Thruster

Then 2 Squat Snatch - 1 Squat Clean Thruster

Then 3 Push Press - 2 Squat Snatch - 1 Squat Clean Thruster

Then 4 Thruster, 3 Push Press, 2 Squat Snatch, 1 Squat Clean Thruster

Keep going until you get through them all!

Watch the video for all demos and choose an appropriate weight! This should be pretty light for you and not making you hit singles or anything close to that on any movement.

Sub option - if you aren't ready for squat snatches you may sub overhead squats! If those aren't happening change that to a back squat.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

1 Sandbag Burpee + Squat Clean Thruster
2 Sandbag Burpee
3 Sandbag Push Press
4 Sandbag Thruster
5 Sandbag Squat Clean
6 Push Up + Drag
7 Sandbag Clean and Jerk
8 Sandbag Front Rack Lunges (Alternating)
9 Sandbag Deadlifts
10 Sandbag Ground to Overhead
11 Sandbag Sit Ups
12 Sandbag Hand Down Step Over

Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Time

This will probably take a while!

SO again - the way this works...

You do 1 Sandbag Burpee Squat Clean Thruster.

Then you do 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.

Then you do 3 Sandbag Push Press + 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.

Then 4 Sandbag Thrusters + 3 Sandbag Push Press + 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.

Keep adding the next movement until you get through them all in that fashion!

See videos for all movement demos and choose the appropriate weight to move with good technique!!

Enjoy!

MAMA MODIFICATIONS

There are SO MANY movements in today's workouts. Pay attention to how YOUR body is feeling today and make the adjustments that you need to honor the season you're in right now as well as you long term goals. It's ok to customize this as much as you need with any of the movements from the Mama Modifications Movement Library on the Members Only website. If you need to repeat a movement or skip one, that's ok too! Have fun and get some good movement in today!