210911_Demo.mp4

210911_Prog.mp4

210911_Cust.mp4

Reps vary for this workout! Be sure to read the full description!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER
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, SPINE STRENGTHENING
POST: LOWER BACK RELEASE, STRESS RELIEF

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Reps vary for this workout! Be sure to read the full description!

4 Rounds

20 Wall Balls
8 Single Arm Devil Press (Right)
8 Single Arm Devil Press (Left)
20 Wall Balls

Rest 1 minute between rounds

Suggested Weight
Men: 18-20# Med Ball / 40# DB
Women: 12-14# Med Ball / 25# DB

Extra Challenge
Men/Women: Unbroken Wall Balls!

Score: Total Time

Goal: 13:00-19:00

COACHES NOTES
Ouchie! This one's gonna burn. You're shooting to complete each round within 2:30-4:00. If you're a wall ball master - go with the Extra Challenge option of unbroken reps! If you tend to struggle with wall balls, break them up early into sets of 8-12 reps so that you can stay strong across all 4 rounds. Choose a weight and pace for the Devil Press that will allow you to get those reps done in 1:15-2:00. Make sure you're breathing deeply every chance you get - especially during the minute rest!

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.

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

SINGLE ARM DEVIL PRESS
This is BASICALLY a burpee with a dumbbell in one hand. You do a push up with one hand on the dumbbell, jump or step the feet in. Pick the dumbbell 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 bicep by the ear! Control the lower and keep the back flat as you set up for the next rep!

CUSTOMIZATIONS
Burpees
Burpee Kettlebell Swing

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Reps vary for this workout! Be sure to read the full description!

4 Rounds

20 Empty Bar Thrusters
16 Plate Burpees
20 Empty Bar Thrusters

Rest 1 minute between rounds

Suggested Weight
Men: 45# Bar / 45# Plate
Women: 35# Bar or Single Dumbbell / 25-35# Plate

Extra Challenge
Men/Women: Unbroken Thrusters!

Score: Total Time

Goal: 13:00-19:00

COACHES NOTES
Ouchie! This one's gonna burn. You're shooting to complete each round within 2:30-4:00. If you're a thruster master - go with the Extra Challenge option of unbroken reps! If you tend to struggle with thrusters, break them up early into sets of 8-12 reps so that you can stay strong across all 4 rounds. Choose a weight and pace for the Plate Burpees that will allow you to get those reps done in 1:15-2:00. Make sure you're breathing deeply every chance you get - especially during the minute rest!

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

CUSTOMIZATION
Lighter weight

PLATE BURPEE
Start standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your belly tight!

CUSTOMIZATIONS
Regular Burpee

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Reps vary for this workout! Be sure to read the full description!

4 Rounds

20 Wall Balls
16 Sandbag Burpees
20 Wall Balls

Rest 1 minute between rounds

Suggested Loading
Men: 18-20# Med Ball / 50-70# Bag
Women: 12-14# Med Ball / 25-45# Bag

Extra Challenge
Men/Women: Unbroken Wall Balls!

Score: Total Time

Goal: 13:00-19:00

COACHES NOTES
Ouchie! This one's gonna burn. You're shooting to complete each round within 2:30-4:00. If you're a wall ball master - go with the Extra Challenge option of unbroken reps! If you tend to struggle with wall balls, break them up early into sets of 8-12 reps so that you can stay strong across all 4 rounds. Pace yourself on the sandbag burpees to get those reps done in 1:15-2:00. If 16 are taking much longer than 2 minutes, consider reducing the reps to a number that's more manageable. Make sure you're breathing deeply every chance you get - especially during the minute rest!

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.

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

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

Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

CUSTOMIZATIONS
Adjust the reps to fit the movement goal window
No Push Up Sandbag Burpee

TEAM VERSION

TEAM VERSION

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

In teams of 2:

160 Wall Balls
128 Single Arm Devil Press*
160 Wall Balls

One person works at a time while the other rests.

*Switch arms every 8 reps

Suggested Weight
Men: 18-20# Med Ball / 40# DB
Women: 12-14# Med Ball / 25# DB

Extra Challenge
Men/Women: Do Wall Balls in Unbroken Sets of 20 Reps

Score: Total Time

Goal: 24:00-30:00

COACHES NOTES
Ouchie! This one's gonna burn. You and your partner should be wrapping up the first set of 160 wall balls in 8 minutes or less! If you're past the 8:00 mark, consider customizing the remainder of the workout so that you guys finish in the goal range. For you wall ball masters, consider doing the Extra Challenge option - when it's your turn to work - do 20 unbroken wall balls before switching with your partner! Choose a weight and pace on the single arm devil press that allows you to do 10-15 reps within a minute. Make sure you breathe throughout the movements and especially while you're resting!

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.

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

SINGLE ARM DEVIL PRESS
This is BASICALLY a burpee with a dumbbell in one hand. You do a push up with one hand on the dumbbell, jump or step the feet in. Pick the dumbbell 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 bicep by the ear! Control the lower and keep the back flat as you set up for the next rep!

CUSTOMIZATIONS
Burpees
Burpee Kettlebell Swing

MAMA MODIFICATIONS

Thruster/Wallball

To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air Squat

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. 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!

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

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

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Part 1

Every Minute on the Minute for 16 Minutes

Min 1: 12-15 Weighted Step Ups, Right
Min 2: 12-15 Weighted Step Ups, Left
Min 3: 20 Eye Level KB/DB Swings
Min 4: Rest

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

Log Weight Used for Step Ups

COACHES NOTES
Choose a weight for the step ups that will allow you to lower with some control. You should use the same weight for both legs - even if one is stronger than the other - so your weaker side will determine that. Make sure you're also doing the same number of reps on both sides and getting 10 seconds or so of rest. The swings should be pretty heavy! It's OK if you need to break once if you feel your chest starting to fall or your grip slipping.

DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Because you are staying on the same leg, you can keep that foot planted on the box/step until the set is done.

EYE LEVEL SWING
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 up to shoulder to eye level. Keep your shoulders nice and active by squeezing your shoulder blades together without overarching the back. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

Part 2

8 Alternating Rounds of 20 Sec ON / 10 Sec OFF

A: Alternating Supermans
B: Alternating V-Ups

No score for this one! Just dig deep to move for the entire 20 seconds each round!

COACHES NOTES
So Round 1 is 20 seconds of as many alternating supermans as you can get. Then rest 10 seconds. Round 2 is 20 seconds of as many alternating V-Ups as you can get. Then rest 10 seconds. Continue alternating until you've completed 8 rounds (4 of each movement).

ALTERNATING SUPERMANS
Lie face down with your arms extended overhead and legs together and extended. Keep some engagement through your belly as you lift your right arm and left leg from the floor. Reach your fingertips and toes as far as you can in opposite directions while you elevate them as high as you can from the floor. Lower down slow. Then lift your left arm and right leg from the floor. Continue alternating sides each rep.

ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise one leg up to point toward the ceiling as you lift the chest, twist, and reach the opposite side hand toward your foot. Lower back to hollow and repeat on the other side.

MAMA MODIFICATIONS

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.

DB Step Ups

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

Superman

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

Alt V-Up

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

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

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

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

5 Rounds

10 Bear Complex Reps
15 Burpees

Rest 2 minutes between rounds

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

Score: Slowest Round

Goal: 1:30-2:30

COACHES NOTES
These rounds are meant to go FAST! You'll be resting for about as long as you are working in each round. This will allow you to keep the intensity high and recover enough between rounds to do so (at least the first 3 rounds). Rounds 4 and 5 should be a real fight! The bear complex reps should take a minute or less. Make sure you breathe on the burpees and find a smooth sustainable pace rather than a lot of stop and start.

SANDBAG BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Back Rack Thruster

OR

You can do:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk

OR some combination of the two.

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the sandbag is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.

When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!

BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

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

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

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

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WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Every 2 Minutes for 10 Minutes

7 Reps Back Squat

COACHES NOTES
You'll complete 1 set of 7 reps every 2 minutes for 10 minutes - so you'll be completing 5 sets of 7 reps.

Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets.

Think roughly 60-70% of 1RM if you have that info.

BACK SQUAT
The bar 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! 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.

Every 2 Minutes for 10 Minutes

7 Reps Bench Press

COACHES NOTES
You'll complete 1 set of 7 reps every 2 minutes for 10 minutes - so you'll be completing 5 sets of 7 reps.

Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets.

Think roughly 60-70% of 1RM if you have that info.

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

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

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

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WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

PART 1

For Time:

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

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

Customizations:

Burpee Step Up Overs
and/or
20 Handstand Shoulder Taps

Score: Total Time

Goal: Don't get sloppy!

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

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

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

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

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

PART 2

Every Minute on the Minute for 8 Minutes

30 Seconds Max Reps Toes to Bar

Rest Remaining 30 Seconds

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Customizations:

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

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Score: Total Reps

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

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

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

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

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

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

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WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

PART 1

4 Rounds of:

20 Alternating Single Arm Shoulder Press
200m Farmer Carry

REST 2 MIN BEFORE PART 2

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

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

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

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

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

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

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

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

PART 2

4 Rounds of:

16 Push Up + Renegade Row
100m Overhead Plate Carry

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

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

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

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

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

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

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

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

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

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

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

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

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WARM UP
FULL BODY SIMPLE WARM UP

WORKOUT

5 Sets

3 Position Clean (Building Lightly)

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

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

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

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

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

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

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

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

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

Clean

**Full Squat Clean from the Floor

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

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

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

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

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

5 Sets of 2 Reps

Clean Pull

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

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

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

Street Parking Endurance is posted once a week, on Sunday. It is meant for anyone looking to build a bigger engine through extra work on the rower, bike or running. Add this in wherever makes sense for your schedule.

For the most part we recommend doing the Endurance workout as a stand alone workout in its own session or even its own day. You know your fitness and recovery level - but that is our general suggestion.

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

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

7 Rounds

200 Meters Easy
300 Meters Fast
100 Meter Walk

No rest between rounds.

Score: Total Time

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

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

Time Version / No Measured Distance:

7 Rounds

2 Min Easy
1 Min FAST
1 Min Walk

No Rest between rounds.

Score: Total Distance

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

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

This is a 28-minute effort.

ROW VERSION

Row Version:

7 Rounds

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

Score: Total Time

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

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

BIKE VERSION

Bike Version:

7 Rounds

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

No rest between rounds.

Score: Total Time

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

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

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

09 RHEA Demo - Street Parking Vault 2021

09 RHEA Programs - Street Parking Vault 2021

09 RHEA Customizations - Street Parking Vault 2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 03/01/2021 in Round 1!

This is the workout of the day for Monday - but also the NINTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - September 2 to receive credit towards the Vault!

Collect a score in the weekly time window for all 25 and get access to the exclusive Vault shop!
More info here!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER
EITHER(can be warm up or finisher): SOGO

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: CALVES/ANKLES, GENTLE LOWER BODY RECOVERY

---

PROGRAM A

PROGRAM A

WARM UP
DUMBBELL SQUAT CLEAN WARM UP
JUMP ROPE WARM UP

WORKOUT

2021 VAULT: DUMBBELL RHEA

5 Rounds

40 Double Unders / DB Hop Overs
12 Dumbbell Squat Cleans

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

Extra Challenge
Men: 50# DBs / 60 DUs
Women: 35# DBs / 60 DUs

Score: Total Time

Goal: 9-15 Min

COACHES NOTES
This workout is a sprint! The double unders shouldn't take longer than 45 seconds so if you aren't super proficient at those, consider reducing the reps to fit within that time or going with the dumbbell hop over option. Choose a weight for the squat cleans that you CAN do unbroken but definitely break those 12 reps up into 2-3 sets with quick breaks in between so that you can keep the intensity high from start to finish.

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 less than :45 min each time.

CUSTOMIZATIONS
Lower Reps
Hop Overs
Single Unders (Double the Reps)

- OR -

DB 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 shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

DUMBBELL SQUAT CLEAN
You will start with the dumbbells on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.

From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under catching the dumbbells on the shoulders in the bottom of the squat with elbows high. Make sure the knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat

PROGRAM B

PROGRAM B

WARM UP
BARBELL CLEAN WARM UP
JUMP ROPE WARM UP

WORKOUT

2021 VAULT: BARBELL RHEA

5 Rounds

40 Double Unders / DB Hop Overs
12 Squat Cleans

Suggested Weight
Men: 75-95#
Women: 55-65#

Extra Challenge
Men: 115-135# / 60 DUs
Women: 75-95# / 60 DUs

Score: Total Time

Goal: 9-15 Min

COACHES NOTES
This workout is a sprint! The double unders shouldn't take longer than 45 seconds so if you aren't super proficient at those, consider reducing the reps to fit within that time or going with the dumbbell hop over option. Choose a weight for the squat cleans that you CAN do unbroken but definitely break those 12 reps up into 2-3 sets with quick breaks in between so that you can keep the intensity high from start to finish.

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 less than :45 min each time.

CUSTOMIZATIONS
Lower Reps
Hop Overs
Single Unders (Double the Reps)

- OR -

DB 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 shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

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

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

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP
JUMP ROPE WARM UP

WORKOUT

2021 VAULT: SANDBAG RHEA

5 Rounds

40 Double Unders / Sandbag Hop Overs
12 Sandbag Squat Cleans

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

Score: Total Time

Goal: 9-15 Min

COACHES NOTES
This workout is a sprint! The double unders shouldn't take longer than 45 seconds so if you aren't super proficient at those, consider reducing the reps to fit within that time or going with the sandbag hop over option. If you have the option to change out the weight of your sandbag, go with what will let you get those 12 reps done in less than a minute. If you only have one weight option and the 12 are taking you more than a minute to do, reduce the reps to a number you can get in that time window so that you can keep the intensity high from start to finish!

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 less than :45 min each time.

CUSTOMIZATIONS
Lower Reps
Hop Overs
Single Unders (Double the Reps)

- OR -

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

CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs

SANDBAG SQUAT CLEAN
Start with the sandbag on the ground. You will have a slight bend in the knee, heels down, arms straight, sandbag close to the body, chest up.

Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat

MAMA MODIFICATIONS

Double/Single Unders

To manage or 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.

DB/Back/Front/Air Squat

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

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.

Hang Clean

For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or training inefficient movement patterns.

210831_Demo.mp4

210831_Prog.mp4

210831_Cust.mp4

Be sure to read the full description today as the reps vary!!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER
  POST(best after the main workout): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: LOWER BACK RELEASE, CHEST OPENER

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

Be sure to read the full description today as the reps vary!!

Every 2 Minutes for 20 Minutes
(10 Rounds Total)

6 Toes to Bar or 10 Alternating V Ups
12 Alternating Hang Dumbbell Snatches
12 Push Ups

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

Extra Challenge
Men: 50# DBs / Increase reps to 8/16/16
Women: 35# DBs / Increase reps to 8/16/16

Score: Rounds in which all work is completed

Goal: Make it all 10 rounds!!

COACHES NOTES
So first of all, we want you to get through all 10 rounds. Customize the movements, choose appropriate loads, do what you need to do to to set yourself up for success. You should be getting at least 30 seconds of rest between rounds for the first half of the workout. Set yourself up so that you can complete all the movements in 1-2 sets the whole way. If you are strong with bodyweight movements, consider going with the extra challenge!

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

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

--OR--

ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise one leg up to point toward the ceiling as you lift the chest, twist, and reach the opposite side hand toward your foot. Lower back to hollow and repeat on the other side. Each side is one rep.

CUSTOMIZATIONS
Alternating Tuck Ups
Alternating Lying Leg Raises

ALTERNATING HANG DUMBBELL SNATCH
Bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!

Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 6 per arm per round.

CUSTOMIZATIONS
Lighter Weight
12 Kettlebell Swings per round

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. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

Be sure to read the full description today as the reps vary!!

Every 2 Minutes for 20 Minutes
(10 Rounds Total)

6 Toes to Bar or 10 Alternating V Ups
8 Hang Power Snatches
12 Push Ups

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95-115# / Increase reps to 8/10/16
Women: 65-75 / Increase Push to 8/10/16

Score: Rounds in which all work is completed

Goal: Make it all 10 rounds!!

COACHES NOTES
So first of all, we want you to get through all 10 rounds. Customize the movements, choose appropriate loads, do what you need to do to to set yourself up for success. You should be getting at least 30 seconds of rest between rounds for the first half of the workout. Set yourself up so that you can complete all the movements in 1-2 sets the whole way. If you are strong with bodyweight movements, consider going with the extra challenge!

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

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

--OR--

ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise one leg up to point toward the ceiling as you lift the chest, twist, and reach the opposite side hand toward your foot. Lower back to hollow and repeat on the other side. Each side is one rep.

CUSTOMIZATIONS
Alternating Tuck Ups
Alternating Lying Leg Raises

HANG POWER SNATCH
Start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

CUSTOMIZATIONS
Go lighter

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. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

Be sure to read the full description today as the reps vary!!

Every 2 Minutes for 20 Minutes
(10 Rounds Total)

6 Toes to Bar or 10 Alternating V Ups
8 Hang to Overhead
12 Push Ups

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

Extra Challenge
Men: Increase reps to 8/10/16
Women: Increase reps to 8/10/16

Score: Rounds in which all work is completed

Goal: Make it all 10 rounds!!

COACHES NOTES
So first of all, we want you to get through all 10 rounds. Customize the movements, and do what you need to do to to set yourself up for success. You should be getting at least 30 seconds of rest between rounds for the first half of the workout. Set yourself up so that you can complete all the movements in 1-2 sets the whole way. If you are strong with bodyweight movements, consider going with the extra challenge!

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

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

--OR--

ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise one leg up to point toward the ceiling as you lift the chest, twist, and reach the opposite side hand toward your foot. Lower back to hollow and repeat on the other side. Each side is one rep.

CUSTOMIZATIONS
Alternating Tuck Ups
Alternating Lying Leg Raises

SANDBAG HANG TO OVERHEAD
Start at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

CUSTOMIZATIONS
Adjust reps to fit movement goal window
Ground to Overhead
Hang to High Pull

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. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

MAMA MODIFICATIONS

Toes to Bar

This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

DB Snatch

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

Push Up

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.

Sit Ups

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

210901_Demo.mp4

210901_Prog.mp4

210901_Cust.mp4

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY
  POST(best after the main workout): BUTTS & GUTS
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: WARM UP FLOW, COUCH STRETCH
POST: QUADS/IT BAND, NECK & SHOULDER RELIEVER

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PROGRAM A

PROGRAM A

WARM UP
BOX JUMP WARM UP
SHOULDER WARM UP

WORKOUT

3 Sets
Each Set Is:

2 Rounds
200m Run
16 Box Jump Overs
12 Shoulder to Overhead

Rest 2 Minutes Between SETS

Suggested Weight
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box

Extra Challenge
Men: 50# DBs
Women: 35# DBs

Score: Fastest SET Only

Goal: 4:00-6:00

COACHES NOTES
To be clear, you do 2 rounds, rest 2 minutes, 2 rounds, rest 2 minutes, then another 2 rounds. Each grouping of 2 rounds = 1 set. Your score is your fastest set. The amount of rest should give you enough time to recover quite a bit so we want you to go hard in every set. For shoulder to overhead you have the option to push press or push jerk. Choose a weight you think you could go unbroken most of the way but you would definitely have to switch to a push jerk at some point. Consider starting each set with a handful of push presses, then transitioning to a jerk for the remaining reps. The box jump overs don't have to be top speed, but try to find a continuous rhythm you can maintain for all 16 reps each time.

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, or toe taps to a low target.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. Set up for the push press with the dumbbells on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

You could also do a jerk by pressing yourself under the DBs as they pop off the shoulders. Receive them overhead with arms locked out overhead, knees bent in a partial squat.

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

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

CUSTOMIZATION
Go lighter

PROGRAM B

PROGRAM B

WARM UP
BOX JUMP WARM UP
OVERHEAD WARM UP

WORKOUT

3 Sets
Each Set Is:

2 Rounds
200m Run
16 Box Jump Overs
12 Shoulder to Overhead

Rest 2 Minutes Between SETS

Suggested Weight
Men: 75-95# / 20-24" Box
Women: 65# / 16-20" Box

Extra Challenge
Men: 115#+
Women: 75#+

Score: Fastest SET Only

Goal: 4:00-6:00

COACHES NOTES
To be clear, you do 2 rounds, rest 2 minutes, 2 rounds, rest 2 minutes, then another 2 rounds. Each grouping of 2 rounds = 1 set. Your score is your fastest set. The amount of rest should give you enough time to recover quite a bit so we want you to go hard in every set. For shoulder to overhead you have the option to push press or push jerk. Choose a weight you think you could go unbroken most of the way but you would definitely have to switch to a push jerk at some point. Consider starting each set with a handful of push presses, then transitioning to a jerk for the remaining reps. The box jump overs don't have to be top speed, but try to find a continuous rhythm you can maintain for all 16 reps each time.

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, or toe taps to a low target.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

You could also do a jerk by pressing yourself under the bar as it pops off the shoulders. Receive the bar overhead with arms locked out overhead, knees bent in a partial squat.

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

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

CUSTOMIZATION
Go lighter

PROGRAM C

PROGRAM C

WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

3 Sets
Each Set Is:

2 Rounds

Bike 15 Cal (Men) / 11 Cal (Women)
- OR -
Row 18 Cal (Men) / 13 Cal (Women)

16 Box Jump Overs
12 Shoulder to Shoulder Sandbag Push Press

Rest 2 Minutes Between SETS

*Can also do this version with dumbbells or barbell!

Suggested Weight
Men: 50-70# / 20-24" Box
Women: 25-45# / 16-20" Box

Score: Fastest SET Only

Goal: 4:00-6:00

COACHES NOTES
To be clear, you do 2 rounds, rest 2 minutes, 2 rounds, rest 2 minutes, then another 2 rounds. Each grouping of 2 rounds = 1 set. Your score is your fastest set. The amount of rest should give you enough time to recover quite a bit so we want you to go hard in every set. For the shoulder to shoulder push presses, make sure you are extending the arms all the way overhead each time. Consider dropping the bag to let the filler redistribute toward the middle of the bag if it heavily shifts to the sides of the bag during the set. The box jump overs don't have to be top speed, but try to find a continuous rhythm you can maintain for all 16 reps each time.

ROW/BIKE
You're working with a minute or less. Reduce the distance/calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories
Shorten distance

BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

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

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

CUSTOMIZATIONS
Regular Push Press
Adjust reps to fit movement goal window

MAMA MODIFICATIONS

Run/Jog

To manage or 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.

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.

Overhead 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.

210902_Demo.mp4

210902_Prog.mp4

210902_Cust.mp4

Reps vary between versions today!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY-POWER
  POST(best after the main workout): SOGO

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: SPINE STRENGTHENING, THORACIC SPINE RELEASE
POST: SPINE HEALTH WITH A TWIST, DECOMPRESSION SEQUENCE

---

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

Reps vary between versions today!

5 Rounds

30 Air Squats
12 Pull Ups
12 Two Head Touch Dumbbell Deadlifts

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

Extra Challenge
Men/Women: 40 Air Squats / 15 Pull Ups per round
Men: 50# DBs
Women: 35# DBs

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
We are shooting for 2:30-3:30 per round today. Depending on your air squat stamina, you may be able to knock these out unbroken. More realistically, keep it between 1-3 sets each time with breaks just long enough to shake out the legs. Choose a variation of pull up that allows you to complete 12 reps in a minute or less and in 1-3 sets. You have further to go with the 2 head touch variation of the deadlift. In order to keep a flat back, you'll have to bend the knees more in the bottom position. If you feel yourself rounding a lot or dropping the chest and shoulders as low or lower than the hips, try a sumo stance.

AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. 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.

CUSTOMIZATIONS
Squat to Target
Assisted Squat

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. 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! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
TRX/Ring Row
Inverted Row
Bent Over Row
Banded Pull Ups

DUMBBELL DEADLIFT (2 HEAD TOUCH)
We like to program the two head touch dumbbell deadlifts when the barbell program has heavy deadlifts to up the challenge a bit. This means at the bottom of every rep BOTH heads of the dumbbells need to touch. This will require you to get a bit lower in your set up.

To set up the feet will be pretty close together. Heels are down and hands are just outside of the feet. Hinge at the hips and bend the knees to get into a position where you can keep your chest up and back flat. Tighten your belly! To stand you will drive your heels into the ground and lift the chest. Squeeze the cheeks to stand all of the way up. When lowering keep the belly tight and chest lifted. Reach the butt back and hinge the chest forward. Remember - BOTH heads of the dumbbells need to touch!

CUSTOMIZATIONS
Single Head Touch Deadlifts
2 Head Touch Sumo Deadlifts

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Reps vary between versions today!

5 Rounds

30 Air Squats
12 Pull Ups
8 Deadlifts

Suggested Weight
Men: 135-185#
Women: 95-125#

Extra Challenge
Men/Women: 40 Air Squats / 15 Pull Ups per round
Men: 205#+
Women: 145#+

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
We are shooting for 2:30-3:30 per round today. Depending on your air squat stamina, you may be able to knock these out unbroken. More realistically, keep it between 1-3 sets each time with breaks just long enough to shake out the legs. Choose a variation of pull up that allows you to complete 12 reps in a minute or less and in 1-3 sets. You can challenge yourself with the weight on the deadlifts today. It shouldn't be so heavy that you have to do single reps or that you would choose singles as a strategy. We suggest choosing a load you can do in 1-2 sets the whole way.

AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. 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.

CUSTOMIZATIONS
Squat to Target
Assisted Squat

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. 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! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
TRX/Ring Row
Inverted Row
Bent Over Row
Banded Pull Ups

BARBELL DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

CUSTOMIZATION
Lighter weight

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP
PULL UP WARM UP

WORKOUT

Reps vary between versions today!

5 Rounds

30 Air Squats
12 Pull Ups
8 Sandbag Over the Shoulder

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

Extra Challenge
Men/Women: 40 Air Squats / 15 Pull Ups per round

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
We are shooting for 2:30-3:30 per round today. Depending on your air squat stamina, you may be able to knock these out unbroken. More realistically, keep it between 1-3 sets each time with breaks just long enough to shake out the legs. Choose a variation of pull up that allows you to complete 12 reps in a minute or less and in 1-3 sets. For the sandbag over the shoulders, remember to be aggressive when standing up with the bag. Allow that power to be expressed in delivering the bag up to the shoulder rather than pulling with the arms. Focus on a good set up position for every rep.

AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. 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.

CUSTOMIZATIONS
Squat to Target
Assisted Squat

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. 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! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
TRX/Ring Row
Inverted Row
Bent Over Row
Banded Pull Ups

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

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

MAMA MODIFICATIONS

DB/Back/Front/Air Squat

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

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.

KB/DB Deadlift

If you're pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it's not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

210903_Demo.mp4

210903_Prog.mp4

210903_Cust.mp4

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY-POWER
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: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, THORACIC SPINE RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

12 Min AMRAP

Get as far as you can in 12 minutes...

1 Dumbbell Lungester
1 No Push Up Renegade Row (L+R)
2 Dumbbell Lungesters
2 No Push Up Renegade Rows (L+R)
3 Dumbbell Lungesters
3 No Push Up Renegade Rows (L+R)
...
Keep adding one rep of each movement until you hit the 12:00 mark.

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

Extra Challenge
Men: 50# DBs
Women: 35# DBs

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: Complete the round of 9s-12s

COACHES NOTES
There is no escape in this workout! You definitely don't want to come out too hot. Start at a moderate pace and focus on breathing and finding good positions in each movement. You can choose two different weights for the lungesters and renegade rows. If you are using the same pair of dumbbells, choose a load based on what you will be able to perform the rows properly with. In order to finish in the goal range, you'll want to be able to complete at least 3 lungesters at a time in those later rounds and at least 4 renegade rows per side. Remember, for today 1 no push up renegade row is a row on both sides.

DUMBBELL LUNGESTER
Begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

And then...

Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!

CUSTOMIZATIONS
Single DB Lungester
Unweighted Lungester

NO PUSH UP + RENEGADE ROW
1 No Push Up Renegade Row (L+R) means 1 one plank dumbbell row with each arm.

We want to see a rigid body position in the plank. No sagging hips or piking the butt up in the air. Keep the belly tight. Hands are on the dumbbells.

Row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating too much. Pull the dumbbell all the way up for each rep then lower under control.

CUSTOMIZATIONS
Go lighter
Alternating bent over rows

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

12 Min AMRAP

Get as far as you can in 12 minutes...

1 Barbell Lungester
1 No Push Up Renegade Row (L+R)
2 Barbell Lungesters
2 No Push Up Renegade Rows (L+R)
3 Barbell Lungesters
3 No Push Up Renegade Rows (L+R)
...
Keep adding one rep of each movement until you hit the 12:00 mark.

**If you want to use barbell only, go with 2 bent over rows and add 2 each time!

Suggested Weight
Men: 75# Barbell / 40# Dumbbells
Women: 55# Barbell / 25# Dumbbells

Extra Challenge
Men: 95# Barbell
Women: 65# Barbell

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: Complete the round of 9s-12s

COACHES NOTES
There is no escape in this workout! You definitely don't want to come out too hot. Start at a moderate pace and focus on breathing and finding good positions in each movement. Choose a load on the lungesters that you can complete at least 3 reps at a time the whole way. For the renegade rows, remember that (for today) 1 rep is a row on both sides. You should be able to do at least 4 reps at a time the whole way. The first few rounds are going to go quick, but as you get into the rounds of 7 and above, things will change a bit. So have a plan going into this workout for how you are going to break up the reps.

BARBELL LUNGESTER
Start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

And then...

Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

CUSTOMIZATIONS
Lower weight
Unweighted Lungester

NO PUSH UP + RENEGADE ROW
1 No Push Up Renegade Row (L+R) means 1 one plank dumbbell row with each arm.

We want to see a rigid body position in the plank. No sagging hips or piking the butt up in the air. Keep the belly tight. Hands are on the dumbbells.

Row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating too much. Pull the dumbbell all the way up for each rep then lower under control.

CUSTOMIZATIONS
Go lighter
Alternating bent over rows
Plank Shoulder Taps

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

12 Min AMRAP

Get as far as you can in 12 minutes...

1 Sandbag Lungester
1 Plank + Lateral Drag (L+R)
2 Sandbag Lungesters
2 Plank + Lateral Drag (L+R)
3 Sandbag Lungesters
3 Plank + Lateral Drag (L+R)
...
Keep adding one rep of each movement until you hit the 12:00 mark.

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

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: Complete the round of 9s-12s

COACHES NOTES
There is no escape in this workout! You definitely don't want to come out too hot. Start at a moderate pace and focus on breathing and finding good positions in each movement. Ideally you are able to complete at least 3 lungesters at a time the whole way. If you are working with a heavier sandbag, don't worry as much about the goal time but also consider customizing the lungesters to something that you can do at least 3 reps of every time. For the lateral drags, the time spent in a plank position will add up. Make sure you stay focused on maintaining that solid plank and take shorter more frequent breaks if you notice your butt drifting further and further up in the air!

SANDBAG LUNGESTER
Start with the bag on the biceps with the elbows high. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

And then...

Put the feet at shoulder width apart. Heels down. Sandbag still on the biceps with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

CUSTOMIZATIONS
Reduce reps
Unweighted Lungester

PLANK + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. Reach under and across with the left hand and drag the bag to the left side of your body.

If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

CUSTOMIZATIONS
Plank Up & Overs (Bag)

MAMA MODIFICATIONS

Lungesters

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. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat

Plank Hold

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

210904_Demo.mp4

210904_Prog.mp4

210904_Cust.mp4

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY
  POST(best after the main workout): SOGO
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, COUCH STRETCH
POST: GENTLE LOWER BODY RECOVERY, QUADS/IT BAND

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

3 Rounds

20 Dumbbell Squats
400m Run

Rest 2 minutes between rounds

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

Extra Challenge
Men: 50# DBs
Women: 35# DBs

Score: Slowest Round Only

Goal: 2:40-4:00

COACHES NOTES
Here's a great #SendIt workout to finish off the week! Of course, that doesn't give you an excuse to move sloppily on the weighted squats. Choose a weight that you know you can do all 20 reps with unbroken. That doesn't mean you have to sprint through them. You can pause briefly between reps but for the most part, you shouldn't have to put the weights down until you're done with the set. Then book it on the run! You should be finishing 400m anywhere from 1:45 to absolutely no longer than 2:30! Be mindful of keeping your lower belly tight during the run so that your low back doesn't tighten up too badly.

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

CUSTOMIZATIONS
Goblet Squat
Goblet Squat to Target
Air Squat

400M RUN
You're working with 1:45-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

3 Rounds

20 Barbell Back Squats
400m Run

Rest 2 minutes between rounds

*Can also use your sandbag for this version!

Suggested Weight
Men: 95-115#
Women: 65-75#

Extra Challenge
Men: 135#+
Women: 95#+

Score: Slowest Rounds Only

Goal: 2:40-4:00

COACHES NOTES
Here's a great #SendIt workout to finish off the week! Of course, that doesn't give you an excuse to move sloppily on the weighted squats. Choose a weight that you know you can do all 20 reps with unbroken. That doesn't mean you have to sprint through them. You can pause briefly between reps but for the most part, you shouldn't have to put the weights down until you're done with the set. Then book it on the run! You should be finishing 400m anywhere from 1:45 to absolutely no longer than 2:30! Be mindful of keeping your lower belly tight during the run so that your low back doesn't tighten up too badly.

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

CUSTOMIZATIONS
Lighter Weight
Air Squat

400M RUN
You're working with 1:45-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

PROGRAM C

PROGRAM C

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

3 Rounds

20 Barbell Back Squats
Bike 30 Cal (Men) / 22 Cal (Women)
or
Row 36 Cal (Men) / 26 Cal (Women)

Rest 2 minutes between rounds

*Can also use your dumbbells or sandbag for this version!

Suggested Weight
Men: 95-115#
Women: 65-75#

Extra Challenge
Men: 135#+
Women: 95#+

Score: Slowest Round Only

Goal: 2:40-4:00

COACHES NOTES
Here's a great #SendIt workout to finish off the week! Of course, that doesn't give you an excuse to move sloppily on the weighted squats. Choose a weight that you know you can do all 20 reps with unbroken. That doesn't mean you have to sprint through them. You can pause briefly between reps but for the most part, you shouldn't have to put the weights down until you're done with the set. Then book it on the bike/row! You should be finishing that part anywhere from 1:45 to absolutely no longer than 2:30! Stay moving during the 2 minutes of rest whether that's walking around or shaking your legs out so they don't tighten up too badly before the next round.

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

CUSTOMIZATIONS
Lighter Weight
Air Squat

ROW/BIKE
You're working with 1:45-2:30. Reduce the distance/calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories
Shorten distance

TEAM VERSION

TEAM VERSION

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

Teams of 2:

6 Rounds Each

12 Dumbell Squats
200m Run

Partner 1 completes 1 full round before partner 2 starts. Continue with one partner working while the other rests until both partners have completed 6 rounds each.

*Can also use your barbell or sandbag for this version!

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

Extra Challenge
Men: 50# DBs
Women: 35# DBs

Score: Total Time

Goal: 14:00-18:00

COACHES NOTES
Here's a great #SendIt workout to finish off the week! Of course, that doesn't give you an excuse to move sloppily on the weighted squats. Choose a weight that you know you can do all 12 reps with unbroken. That doesn't mean you have to sprint through them. You can pause briefly between reps but for the most part, you shouldn't have to put the weights down until you're done with the set. Then book it on the run! You should be finishing the 200m anywhere from 0:45 to absolutely no longer than 1:10! Be mindful of keeping your lower belly tight during the run so that your low back doesn't tighten up too badly.

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

CUSTOMIZATIONS
Goblet Squat
Goblet Squat to Target
Air Squat

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, or toe taps to a low target.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

MAMA MODIFICATIONS

DB/Back/Front/Air Squat

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

Run/Jog

To manage or 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.

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

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

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Part 1

4 Rounds

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

Rest 1 minute between Rounds

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

No Score for this Part!

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

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

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

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

Part 2

3 Rounds

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

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

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

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

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

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

MAMA MODIFICATIONS

Russian Twists

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

Lunge

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

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

Single Leg Glute Bridges

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

Alt V-Up

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

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

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

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

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

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

Rest 3 minutes, then

Repeat your score for time

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

Score: Total Time for Part 2

Goal Part 1: 4-7 Rounds

Goal Part 2: 6-8 Minutes

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

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

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

CUSTOMIZATION
Sandbag Back Squat

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

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

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

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

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

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

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WARM UP
SQUAT WARM UP
PULL UP WARM UP

WORKOUT

5 Sets

5 Front Squats

Perform 1 Set Every 2 Min for 10 Minutes

COACHES NOTES
Rest 2 Min Before Chin Up Portion.

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

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

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

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

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

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

3-5 Unbroken Chin Ups

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

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

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

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

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

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

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

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WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

7 Min

Against the Wall - Handstand Side Step Practice

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

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

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

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

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

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

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

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

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

COACHES NOTES
These reps can be broken up if necessary.

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

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

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

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

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

For Time

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

Extra Challenge: 3 Min

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

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

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

Customize to 1 leg at a time if necessary.

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

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

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

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WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

Part 1

Every 2 Minutes for 10 Minutes

10 Close Grip DB Bench Press

then...

-

Part 2

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

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

-

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

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

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

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

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

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

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

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

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

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

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WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

3 Sets

5 Shoulder Press (Building)

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

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

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

Push Press

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

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

PUSH PRESS
Set up with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

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

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