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

These workouts are for those interested in building more strength, stamina, and skill in the gymnastics movements. Add this in wherever makes sense for your schedule.

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

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WARM UP
GYMNASTICS PULL WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

Every Minute on the Minute for 6 Minutes

(On Bar or Rings)

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

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

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

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

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

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

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

For Time but also For Quality

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

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

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

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

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

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

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

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

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

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

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

You may swap out knee or elevated push ups!

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

These workouts are great for those interested in adding in more work building strength and stamina through more isolation type movements in the upper body.

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

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

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WARM UP
PULL UP WARM UP
SHOULDER WARM UP

WORKOUT

Part 1 - Back and Bis!

4 Rounds NOT FOR TIME

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

Rest as needed between Rounds

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

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

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

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

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

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

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

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

Part 2 - Chest and Tris!

4 Rounds NOT FOR TIME

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

Rest as needed between Rounds

Score is total number from both movements.

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

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

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

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

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

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

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

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

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

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WARM UP
BARBELL CLEAN WARM UP

WORKOUT

Power Clean

15 Minutes to find a Heavy Single

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

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

Do not rush though and keep your movement safe.

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

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

BARBELL POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

With 75% of the heaviest clean from Part 1-

You will try to get as far as possible -

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

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

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

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

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

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

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

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

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

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

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

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

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

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

Total: 4800 Meters

Score: Total Time

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

COACHES NOTES

Easy= 60-70% / very comfortable

Moderate= 75-80% / sustainable but slightly uncomfortable

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

ROW VERSION

Row Version:

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

Total: 6000 Meters

Score: Total Time

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

COACHES NOTES

Easy= 60-70% / very comfortable

Moderate= 75-80% / sustainable but slightly uncomfortable

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

BIKE VERSION

Bike Workout:

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

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

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

COACHES NOTES

Easy= 60-70% / very comfortable

Moderate= 75-80% / sustainable but slightly uncomfortable

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

TIMED VERSION

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

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

Timed Version:

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

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

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

COACHES NOTES

Easy= 60-70% / very comfortable

Moderate= 75-80% / sustainable but slightly uncomfortable

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

17 TRITON Demo - Street Parking Vault 2021

17 TRITON Programs - Street Parking Vault 2021

17 TRITON Customizations - Street Parking Vault 2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 04/26/2021 in Round 1!

This is the workout of the day for Monday - but also the SEVENTEENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - October 28 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): OLY-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, UPPER BODY LACROSSE BALL DAILY TUNE UP
POST: UPPER BODY DAILY TUNE UP, LOWER BODY DAILY TUNE UP

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PROGRAM A

PROGRAM A

WARM UP
JUMP ROPE WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL TRITON

Every 2 Minutes for 20 Minutes
(10 Rounds)

30 Double Unders / DB Hop Overs
Max Push Up + Renegade Rows

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

Extra Challenge
Men: 50# DBs / 40 DUs or Hop Overs
Women: 35# DBs / 40 DUs or Hop Overs

Score: Total Reps of Push Up + Renegade Rows

Goal: 80-120 Reps

COACHES NOTES
This ends up being 300 double unders or hop overs. Go with hop overs if you feel like the double unders are going to be really broken up or take more than about 30-40 seconds. The goal here is to get 8-12 renegade rows per round so you'll want to have at least a minute if not around 1:20 to complete those. Choose a weight and a push up variation that is sustainable. This is a lot of reps and you can expect the rep count to decrease a bit as the workout progresses. To save yourself from falling way off, consider breaking up the reps early or even from the beginning - for example, a set of 12 can be broken into 7-5 or even 4-4-4.

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
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

PUSH UP + RENEGADE ROW
Each rep will be push up + row right + row left.

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.

CUSTOMIZATIONS
Go lighter
Push Up + Taps
Knee Push Up + Plank Rows
Deficit Push Up + Taps

PROGRAM B

PROGRAM B

WARM UP
JUMP ROPE WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL TRITON

Every Minute on the Minute for 20 Minutes

Min 1: 15 Double Unders / DB Hop Overs + Max Push Up Tap + Tap
Min 2: 15 Double Unders / DB Hop Overs + Max Bent Over Row

Suggested Weight
Men: 95#
Women: 65#

Extra Challenge
Men: 115# / 20 DUs or Hop Overs
Women: 75# / 20 DUs or Hop Overs

Score: Total COMBINED Reps of Push Up + Taps and Bent Over Rows

Goal: 160-200 Reps

COACHES NOTES
So the way this version works is you'll complete 15 DU/hop overs and as many push up+taps as you can from 0:00-1:00. Then from 1:00-2:00, you'll do 15 DU/Hop Overs and as many bent over rows as you can. Then you'll go back to 15 DU/hop overs and push up+taps in 2:00-3:00. Continue alternating back and forth until 20 minutes are up.

This ends up being 300 double unders or hop overs. Go with hop overs if you feel like the double unders are going to be really broken up or take more than about 15-20 seconds. The goal here is to get 6-9 push up + taps and 10-15 bent over rows per round so you'll want to have at least 40-45 seconds to complete those. Choose a weight and a push up variation that is sustainable. This is a lot of reps and you can expect the rep count to decrease a bit as the workout progresses. To save yourself from falling way off, consider breaking up the reps early or even from the beginning - for example, a set of 12 can be broken into 7-5 or even 4-4-4.

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
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

PUSH UP + TAPS
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 top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand.

1 Rep = Push Up + Tap Right + Tap Left

CUSTOMIZATIONS
Push Ups
Elevated Push Up + Taps

BENT OVER ROW
Set up by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

CUSTOMIZATIONS
Lighter Weight
Plate Bent Over Row

PROGRAM C

PROGRAM C

WARM UP
JUMP ROPE WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

2021 VAULT: SANDBAG TRITON

Every 2 Minutes for 20 Minutes
(10 Rounds)

30 Double Unders / Sandbag Hop Overs
Max Push Up + Lateral Drags

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

Score: Total Reps of Push Up + Lateral Drag

Goal: 80-120 Reps

COACHES NOTES
This ends up being 300 double unders or hop overs. Go with hop overs if you feel like the double unders are going to be really broken up or take more than about 30-40 seconds. The goal here is to get 8-12 lateral drags per round so you'll want to have at least a minute if not around 1:20 to complete those. Adjust the weight of your sandbag (if possible) and choose a push up variation to something that is sustainable for the entire 20 minutes. This is a lot of reps and you can expect the rep count to decrease a bit as the workout progresses. To save yourself from falling way off, consider breaking up the reps early or even from the beginning - for example, a set of 12 can be broken into 7-5 or even 4-4-4.

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
Single Unders (Double the reps)

- OR -

SANDBAG HOP OVER
Stand next to your sandbag 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

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
Knee Push Up + Plank Lateral Drag
Push Up + Taps

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.

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.

211026_Demo.mp4

211026_Prog.mp4

211026_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
  POST(best after the main workout): SOGO

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, QUAD FOAM ROLL DAILY TUNE UP
POST: NECK & SHOULDER RELIEVER, LOWER BACK RELEASE

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)

8 1/2 Up 1/2 Rack Lunges (Right Arm Up)
8 1/2 Up 1/2 Rack Lunges (Left Arm Up)
8 Toes to Bar / 12 Alternating V-Ups

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

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

Score: Total completed rounds plus any additional reps.

Goal: 8-12 Rounds

COACHES NOTES
Set yourself up for about a round a minute on this one. You might go a little faster at first and slow down a bit in the later rounds but it should land you right in the goal range. For the lunges, pick a weight or variation that you can get all 8 reps on one side unbroken most if not all the way. Whether you go with toes to bar or v-ups, they are going to become challenging pretty quickly. Consider breaking them up early to avoid falling apart in the back half of the workout. Choose a variation that you can complete the reps in 2 sets each time.

1/2 UP 1/2 RACK LUNGES
These are performed with one dumbbell locked out overhead and one dumbbell at the shoulder. Make sure that you take a long enough step each time so that the front heel can stay down while the back knee gently touches the ground. Focus on keeping the chest up, belly tight, and don't allow the front knee to cave in. Stand all the way up between lunges and alternate your stepping foot each time. For 10 lunges, it would be 5 per leg.

For the first set of 8 your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell at the shoulder.

For the second set of 8 your left arm will be locked out holding the dumbbell with the bicep by the ear - and the right arm will hold the dumbbell at the shoulder.

CUSTOMIZATIONS
Single Arm Overhead Lunges
Goblet Lunges
Shoulder Racked Step Ups

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.

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches

Pregnant/Postpartum, 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

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)

12 Barbell Overhead Lunges
8 Toes to Bar / 12 Alternating V-Ups

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95#
Women: 65#

Score: Total completed rounds plus any additional reps.

Goal: 8-12 Rounds

COACHES NOTES
Set yourself up for about a round a minute on this one. You might go a little faster at first and slow down a bit in the later rounds but it should land you right in the goal range. For the lunges, pick a weight or variation that you can get all 12 reps in 1-2 sets the whole way. Whether you go with toes to bar or v-ups, they are going to become challenging pretty quickly. Consider breaking them up early to avoid falling apart in the back half of the workout. Choose a variation that you can complete the reps in 2 sets each time.

OVERHEAD LUNGES
Hold the bar in the overhead lockout position with a wider than shoulder grip and biceps in line with the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

CUSTOMIZATIONS
Lighter Weight
Overhead Plate Lunges
Front Rack Lunges
Front Rack Step Ups

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.

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches

Pregnant/Postpartum, 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

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)

12 Sandbag Overhead Lunges
8 Toes to Bar / 12 Alternating V-Ups

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

Score: Total completed rounds plus any additional reps.

Goal: 8-12 Rounds

COACHES NOTES
Set yourself up for about a round a minute on this one. You might go a little faster at first and slow down a bit in the later rounds but it should land you right in the goal range. For the lunges, if you are breaking them into more than 2 sets, switch to front rack lunges so you can keep things moving and stay on pace. Whether you go with toes to bar or v-ups, they are going to become challenging pretty quickly. Consider breaking them up early to avoid falling apart in the back half of the workout. Choose a variation that you can complete the reps in 2 sets each time.

SANDBAG OVERHEAD LUNGE
Hold the bag in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

CUSTOMIZATIONS
Front Rack Lunge
Front Rack Step Up

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.

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches

Pregnant/Postpartum, 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

MAMA MODIFICATIONS

Lunges

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

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

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.

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)

211027_Demo.mp4

211027_Prog.mp4

211027_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): POWER
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, QUAD FOAM ROLL DAILY TUNE UP
POST: HIPS 2.0, UPPER BODY DAILY TUNE UP

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Reps Vary Between Versions Today!

6 Rounds

15 Kettlebell Swings
200 Meter Run
12 Dumbbell Thrusters

Rest 1 minute between rounds

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

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

Could also go with a heavier KB if you have one!

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 2:30-4:00

COACHES NOTES
We are logging both the fastest and the slowest round today. Expect that your round times are going to fall off as the workout progresses. The swings should be unbroken for pretty much the whole workout. Push the pace on the run, don't try to "save" yourself for the thrusters. If you need to take a short break to get prepared for the thrusters after the run go for it. Then, challenge yourself once you pick up those dumbbells. See if you can go unbroken on the thrusters for at least the first 2-3 rounds. After that you may need to break them up into a couple of sets.

KETTLEBELL 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 overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATION
Eye Level Swing

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

DUMBBELL THRUSTER
The DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

CUSTOMIZATION
Single Dumbbell Thruster

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Reps Vary Between Versions Today!

6 Rounds

15 Kettlebell Swings
200 Meter Run
12 Barbell Thrusters

Rest 1 minute between rounds

Suggested Weight
Men: 75-95# / 40-55# KB/DB
Women: 55-65# / 25-35# KB/DB

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

Extra Challenge could also go with a heavier KB if you have one!

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 2:30-4:00

COACHES NOTES
We are logging both the fastest and the slowest round today. Expect that your round times are going to fall off as the workout progresses. The swings should be unbroken for pretty much the whole workout. Push the pace on the run, don't try to "save" yourself for the thrusters. If you need to take a short break to get prepared for the thrusters after the run go for it. Then, challenge yourself once you pick up the barbell. See if you can go unbroken on the thrusters for at least the first 2-3 rounds. After that you may need to break them up into a couple of sets.

KETTLEBELL 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 overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATION
Eye Level Swing

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

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

PROGRAM C

PROGRAM C

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Reps Vary Between Versions Today!

6 Rounds

15 Kettlebell Swings

Row 18 Cal (M) / 13 Cal (W)
or
Bike 15 Cal (M) / 11 Cal (W)

12 Barbell Thrusters

Rest 1 minute between rounds

Suggested Weight
Men: 75-95# / 40-55# KB/DB
Women: 55-65# / 25-35# KB/DB

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

Extra Challenge could also go with a heavier KB if you have one!

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 2:30-4:00

COACHES NOTES
We are logging both the fastest and the slowest round today. Expect that your round times are going to fall off as the workout progresses. The swings should be unbroken for pretty much the whole workout. Push the pace on the run, don't try to "save" yourself for the thrusters. If you need to take a short break to get prepared for the thrusters after the run go for it. Then, challenge yourself once you pick up the barbell. See if you can go unbroken on the thrusters for at least the first 2-3 rounds. After that you may need to break them up into a couple of sets.

KETTLEBELL 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 overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATION
Eye Level Swing

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

CUSTOMIZATIONS
Reduce calories

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

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.

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.

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

211028_Demo.mp4

211028_Prog.mp4

211028_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-SOGO

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, UPPER BODY LACROSSE BALL DAILY TUNE UP
POST: UPPER BODY DAILY TUNE UP, LOWER BACK RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

50 Dumbbell Deadlifts

Rest 1 minute

5 Rounds

12 Kipping Pull Ups*
12 Box Jump Overs

Rest 1 minute

50 Dumbbell Deadlifts

*For strict pull ups, go with 6-9 reps

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

Extra Challenge
Men: 50# DBs // Increase Pull Ups & Box Jump Overs to 16
Women: 35# DBs // Increase Pull Ups & Box Jump Overs to 16

Score: Total Time Including Rest

Goal: 14:00-18:00

COACHES NOTES
Be careful not to come out too hot on the first chunk of deadlifts. Even if you can go unbroken or even a couple of big sets, if you bite off more than you can chew, the rest of the workout is going to be rough. Think 2-4 sets, they should take 2:00-3:00. Choose a variation on the pull ups that you can complete 12 reps in a minute or less, think 1-3 sets the whole way. If you are customizing, we don't recommend bent over rows today. If you don't have rings or are unable to do inverted rows, go with plank rows. Think about a smooth pace on the box jump overs so you can knock out 12 reps without any really long breaks. On your final 50 deadlifts, we want you to dig deep but don't get sloppy!

DUMBBELL DEADLIFT
The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

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
Inverted Row
Banded Pull Ups
Plank Rows

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

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

35 Barbell Deadlifts

Rest 1 minute

5 Rounds

12 Kipping Pull Ups*
12 Box Jump Overs

Rest 1 minute

35 Barbell Deadlifts

*For strict pull ups, go with 6-9 reps

Suggested Weight
Men: 135-185# / 20-24" Box
Women: 95-125# / 16-20" Box

Extra Challenge
Men: 205#+ // Increase Pull Ups & Box Jump Overs to 16
Women: 145#+ // Increase Pull Ups & Box Jump Overs to 16

Score: Total Time Including Rest

Goal: 14:00-18:00

COACHES NOTES
Be careful not to come out too hot on the first chunk of deadlifts. Even if you can go unbroken or even a couple of big sets, if you bite off more than you can chew, the rest of the workout is going to be rough. There are less reps in this version because they will be a bit heavier. Think 2-4 sets, they should take 2:00-3:00. Choose a variation on the pull ups that you can complete 12 reps in a minute or less, think 1-3 sets the whole way. If you are customizing, we don't recommend bent over rows today. If you don't have rings or are unable to do inverted rows, go with plank rows. Think about a smooth pace on the box jump overs so you can knock out 12 reps without any really long breaks. On your final 35 deadlifts, we want you to dig deep but don't get sloppy. Go with small sets and short breaks!

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

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
Banded Pull Ups
Plank Rows

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

PROGRAM C

PROGRAM C

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

GLORY DAYS

35 Barbell Deadlifts

Rest 1 minute

5 Rounds

4-5 Bar Muscle Ups
12 Box Jump Overs

Rest 1 minute

35 Barbell Deadlifts

*Can also do Ring Muscle Ups!

Suggested Weight
Men: 135-185# / 20-24" Box
Women: 95-125# / 16-20" Box

Extra Challenge
Men: 205#+ // Increase Box Jump Overs to 16
Women: 145#+ // Increase Box Jump Overs to 16

Score: Total Time Including Rest

Goal: 14:00-18:00

COACHES NOTES
Be careful not to come out too hot on the first chunk of deadlifts. Even if you can go unbroken or even a couple of big sets, if you bite off more than you can chew, the rest of the workout is going to be rough. There are less reps in this version because they will be a bit heavier. Think 2-4 sets, they should take 2:00-3:00. The bar muscle ups should take no more than a minute. Think about a smooth pace on the box jump overs so you can knock out 12 reps without any really long breaks. On your final 35 deadlifts, we want you to dig deep but don't get sloppy. Go with small sets and short breaks!

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

MUSCLE UP
This is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. If you want to use this as an opportunity to practice, check out one of the customizations below and focus on the fast transition over the bar or rings out of the pull up into the bottom of the dip.

CUSTOMIZATIONS
Jumping Muscle Up
Band Assisted
Foot Assisted

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

MAMA MODIFICATIONS

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.

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.

Jump/Skip/Hop Overs

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

211029_Demo.mp4

211029_Prog.mp4

211029_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
  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: QUAD FOAM ROLL DAILY TUNE UP, LOWER BODY DAILY TUNE UP
POST: LOWER BACK RELEASE, QUAD FOAM ROLL DAILY TUNE UP

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

4 Rounds

50 Air Squats
400 Meter Run

Rest 1 minute between rounds

No weight needed today!

Extra Challenge: GO FASTER (or feel free to put on a weight vest if you really want)

Score: Slowest Round Only

Goal: 3:30-4:30

COACHES NOTES
Simple and effective today. We want you to push in every round but try not to let your interval times fall off too much. Keep an uncomfortable pace on the runs. Try to knock out at least 25-30 before you take a break. We find it best to pick a steady pace without stopping - or at least not for long - rather than sprinting through a few reps then taking a long break. This workout is going to be a mental push, especially in the last couple of rounds. Your legs are going to burn in the squats - keep going!

400M RUN
You're working with 2:00-2:30. 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

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

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

4 Rounds

50 Air Squats

Row 36 Cal (M) / 26 Cal (W)
or
Bike 30 Cal (M) / 22 Cal (W)

Rest 1 minute between rounds

No weight needed today!

Extra Challenge
Go Faster!

Score: Slowest Round Only

Goal: 3:30-4:30

COACHES NOTES
Simple and effective today. We want you to push in every round but try not to let your interval times fall off too much. Keep an uncomfortable pace on the row/bike. Try to knock out at least 25-30 before you take a break. We find it best to pick a steady pace without stopping - or at least not for long - rather than sprinting through a few reps then taking a long break. This workout is going to be a mental push, especially in the last couple of rounds. Your legs are going to burn in the squats - keep going!

ROW/BIKE
You're working with 2:00-2:30. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

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

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.

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.

211030_Demo.mp4

211030_Prog.mp4

211030_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): 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, LOWER BODY DAILY TUNE UP
POST: UPPER BODY DAILY TUNE UP, HIPS 2.0

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP
DUMBBELL SQUAT CLEAN WARM UP

WORKOUT

Part 1

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

1 Dumbbell Hang Squat Clean
1 Lateral Burpee Over Dumbbells
2 Dumbbell Hang Squat Clean
2 Lateral Burpee Over Dumbbells
3 Dumbbell Hang Squat Clean
3 Lateral Burpee Over Dumbbells
...
Keep adding one rep of both movements and see how far you can get in 7 minutes.

Rest 3 minutes

Part 2

Repeat your score from part 1 as a descending ladder for time!

Example:
If you got through the round of 8s plus 12 reps in part 1, for part 2 you would start with 9 hang squat cleans and 3 burpees (12 reps in round of 9s). Then 8 hang squat cleans and 8 burpees. Then 7/7, 6/6.. all the way back down to 1. Your score would be the time it takes to complete.

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

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

Score 1: Total completed rounds plus any additional reps.
Score 2: Time to complete part 2

Goal 1: 8-10 Rounds
Goal 2: 6:30-7:30

COACHES NOTES
Check out an example of how to do this workout above!

Choose a weight for the hang squat cleans that allows you to do those reps unbroken until at least the round of 6s. Even once you do start to break, try to keep the break minimal. Shake out your arms and legs then get right back to it. You don't need to sprint the burpees but you should be pushing the pace. Remember the first part is only 7 minutes and you get a nice long rest before repeating it in reverse so give it your all!

DUMBBELL HANG SQUAT CLEAN
Deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull yourself down at the same time. Rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep, lower the DBs back to the hips.

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

LATERAL BURPEE OVER DUMBBELL
For these burpees, start standing next to your dumbbells (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the dumbbells. The rep is complete when you land on the other side.

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP
BARBELL CLEAN WARM UP

WORKOUT

Part 1

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

1 Barbell Hang Squat Clean
1 Lateral Burpee Over Barbell
2 Barbell Hang Squat Clean
2 Lateral Burpee Over Barbell
3 Barbell Hang Squat Clean
3 Lateral Burpee Over Barbell
...
Keep adding one rep of both movements and see how far you can get in 7 minutes.

Rest 3 minutes

Part 2

Repeat your score from part 1 as a descending ladder for time!

Example:
If you got through the round of 8s plus 12 reps in part 1, for part 2 you would start with 9 hang squat cleans and 3 burpees (12 reps in round of 9s). Then 8 hang squat cleans and 8 burpees. Then 7/7, 6/6.. all the way back down to 1. Your score would be the time it takes to complete.

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

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

Score 1: Total completed rounds plus any additional reps.
Score 2: Time to complete part 2

Goal 1: 8-10 Rounds
Goal 2: 6:30-7:30

COACHES NOTES
Check out an example of how to do this workout above!

Choose a weight for the hang squat cleans that allows you to do those reps unbroken until at least the round of 6s. Even once you do start to break, try to keep the break minimal. Shake out your arms and legs then get right back to it. You don't need to sprint the burpees but you should be pushing the pace. Remember the first part is only 7 minutes and you get a nice long rest before repeating it in reverse so give it your all!

BARBELL HANG SQUAT CLEAN
Deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

LATERAL BURPEE OVER BARBELL
For these burpees, start standing next to your barbell (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the barbell. The rep is complete when you land on the other side.

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Part 1

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

1 Sandbag Hang Squat Clean
1 Lateral Burpee Over Sandbag
2 Sandbag Hang Squat Clean
2 Lateral Burpee Over Sandbag
3 Sandbag Hang Squat Clean
3 Lateral Burpee Over Sandbag
...
Keep adding one rep of both movements and see how far you can get in 7 minutes.

Rest 3 minutes

Part 2

Repeat your score from part 1 as a descending ladder for time!

Example:
If you got through the round of 8s plus 12 reps in part 1, for part 2 you would start with 9 hang squat cleans and 3 burpees (12 reps in round of 9s). Then 8 hang squat cleans and 8 burpees. Then 7/7, 6/6.. all the way back down to 1. Your score would be the time it takes to complete.

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

Score 1: Total completed rounds plus any additional reps.
Score 2: Time to complete part 2

Goal 1: 8-10 Rounds
Goal 2: 6:30-7:30

COACHES NOTES
Check out an example of how to do this workout above!

Choose a weight for the hang squat cleans that allows you to do those reps unbroken until at least the round of 6s. Even once you do start to break, try to keep the break minimal. Shake out your arms and legs then get right back to it. You don't need to sprint the burpees but you should be pushing the pace. Remember the first part is only 7 minutes and you get a nice long rest before repeating it in reverse so give it your all!

SANDBAG HANG SQUAT CLEAN
Deadlift the sandbag to the hips. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the sandbag close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the sandbag up the body and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the sandbag to land on the biceps in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the sandbag back to the hips.

CUSTOMIZATIONS
Adjust the reps to fit the suggested movement time window
Hang Power Clean + Front Squat

LATERAL BURPEE OVER SANDBAG
For these burpees, start standing next to your sandbag (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the sandbag. The rep is complete when you land on the other side.

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

TEAM VERSION

TEAM VERSION

WARM UP
FULL BODY DYNAMIC WARM UP
BARBELL CLEAN WARM UP

WORKOUT

In teams of 2

Part 1

7 Minute AMRAP

4 Barbell Hang Squat Cleans
4 Lateral Burpees Over Barbell
...
Partners switch off every round, one person working at a time.

Rest 3 minutes

Part 2

Repeat your score from part 1 for time!

Example:
If you get through the round of 7s and your partner gets through the round of 7s plus 4 hang squat cleans and 2 burpees, your score for part 1 is 14 + 6. For part 2, you and your partner would switch off rounds until as a team you've completed 14 rounds plus 6 additional reps. Your score for part 2 would be the time it takes to complete.

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

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

Score 1: Total completed rounds plus any additional reps.
Score 2: Time to complete part 2

Goal 1: 10-16 Rounds
Goal 2: 6:30-7:30

COACHES NOTES
Check out an example of how to do this workout above!

Choose a weight for the hang squat cleans that you KNOW you can go unbroken with for the entire workout. That's both parts! It doesn't mean it needs to be easy but it should be doable with some grit and determination. You don't need to sprint the burpees but definitely push the pace since you'll get to rest while your partner does their round. Breathe deeply during your rest and shake out those legs to be ready for your turn.

BARBELL HANG SQUAT CLEAN
Deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

LATERAL BURPEE OVER BARBELL
For these burpees, start standing next to your barbell (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the barbell. The rep is complete when you land on the other side.

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

MAMA MODIFICATIONS

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.

Burpee

Pay attention to how you're able to manage the pressure along your abdominal wall and on your pelvic floor as you hop back or hop forward. In addition to the extra impact from jumping, the plank position can create a lot of demand for your core and pelvic floor. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

Jump/Skip/Hop Overs

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

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

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

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

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Part 1

Every Minute On the Minute for 15 Minutes

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

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

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

Log Weight Used for Lunges

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

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

TEMPO DUMBBELL SQUAT
Hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Take 3 seconds to lower to the bottom. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Explode up to come to standing. Pause briefly at the top - make sure your butt is squeezed and you are standing fully then start the next rep with the same tempo.

Part 2

5 Rounds

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

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

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

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

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

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

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

MAMA MODIFICATIONS

Lunges

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

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

Rolling Hip Up

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

Super Man

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

Single Leg Love Taps

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

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

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

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

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

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

Rest 2 Minutes

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

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

Score: Total Time

Goal: 15-20 Minutes

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

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

CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs

SANDBAG BEAR HUG SQUAT
Hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight, chest up and draw your elbows back alongside your ribcage to keep the bag close to your body. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Shoulder Racked Sandbag Squats (switch shoulders halfway through)

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

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

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

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

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

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

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

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

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

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WARM UP
LOWER BODY BARBELL WARM UP
SHOULDER WARM UP

WORKOUT

Deadlift

4 Sets of 7 Reps

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

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

Rest as needed between sets.

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

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

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

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

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

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

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

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

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

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

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

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

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

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WARM UP
GYMNASTICS LOWER BODY WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

PART 1

Tabata 8x 20-sec ON 10-sec OFF

Top-of-Box Pistols

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

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

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

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

PART 2

On a 5 Min Clock

Superman Hold

*Every time you break, do 2 Wall Walks

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

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

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

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

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

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

PART 3

5 Rounds for Quality

10 Dips
20 V-Ups
1 Minute Forearm Plank

Score is Time but still FOR QUALITY

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

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

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

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

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

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

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

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

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WARM UP
PULL UP WARM UP
SHOULDER WARM UP

WORKOUT

PART 1

4 Rounds

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

Rest as needed between rounds.

Customization options below!

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

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

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

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

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

PART 2

3 Rounds of Bicep Curl 21's!!

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

Go lighter than you think!

Score: Weight Used

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

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

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

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

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

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

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

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

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WARM UP
FULL BODY DYNAMIC WARM UP
SNATCH WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes (10 Total Sets)

Reverse 3 Position Snatch

Floor
Knees
High Hang

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

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

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

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

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

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

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

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

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

Ready to move for an entire 30 Min??

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

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

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

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

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

Score is distance.

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

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

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

So, you will be moving the entire 30 minutes!

ROW VERSION

Row Version:

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

Score is distance.

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

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

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

So, you will be moving the entire 30 minutes!

BIKE VERSION

Bike Version:

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

Score is total calories.

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

COACHES NOTES
Your ON pace should be HARD.

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

So, you will be moving the entire 30 minutes!

TIMED VERSION

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

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

Timed Version:

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

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

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

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

Your ON pace should be HARD.

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

So, you will be moving the entire 30 minutes!

16 ATLAS Demo - Street Parking Vault 2021

16 ATLAS Programs - Street Parking Vault 2021

16 ATLAS Customizations - Street Parking Vault 2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 04/19/2021 in Round 1!

This is the workout of the day for Monday - but also the SIXTEENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - October 21 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): OLY
  POST(best after the main workout): SOGO
  SWAP(skip the main workout and do one of these instead): ENDURANCE-SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUAD FOAM ROLL DAILY TUNE UP
POST: LOWER BODY DAILY TUNE UP, LOWER BACK RELEASE

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
GYMNASTICS PULL WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL ATLAS

6 Rounds

400 Meter Run
10 Toes to Bar / V-Ups
10 DB Atlas Lunge

One DB Atlas Lunge = Shoulder Racked Lunge Left + Shoulder Racked Lunge Right + DB Squat

*Can also use your sandbag for this version!

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

Extra Challenge
Men: 15 Toes to Bar / 50# DBs
Women: 15 Toes to Bar / 35# DBs

Score: Total Time

Goal: 20-30 Min

COACHES NOTES
You're shooting for each round to take 3:30-5:00. Choose a variation or customization of the toes to bar or v-ups that will allow you to complete at least 3-4 reps at a time - even when fatigued. Pick a weight that you can do the Atlas lunges with unbroken for at least the first 3-4 rounds of the workout! You may want to (or need to) rest a little longer before getting the dumbbells to your shoulders to get those started knowing that you're not stopping until 10 reps are done.

400M RUN
You're working with 2:00-2:30. 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, hop over or toe taps to a low target.

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

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.

- OR -

V-UP
Start lying on your back with your legs straight and together and your arms overhead. Squeeze your abs to press your low back into the floor and lift your upperback and feet off the floor slightly. Then with an aggressive squeeze of the belly and hip flexors, lift your legs up as you reach your torso forward. As you come to balance on your tailbone, touch your hands to your toes then quickly lower back down the your start position. The better you're able to keep your belly tight as you lower back down, the better rhythm you'll be able to find with this movement.

CUSTOMIZATION
Supine Toe Touches

DUMBBELL ATLAS LUNGE
One DB Atlas Lunge = Shoulder Racked Lunge Left + Shoulder Racked Lunge Right + DB Squat

Make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward or reverse lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs.

Then, perform a squat with the DBs still on the shoulders. Send your butt back and down while keeping the chest up and belly tight. Lower the hips below the top of the knee, then drive through the heels to stand.

CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 DB Squat
Unweighted Lungester

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
GYMNASTICS PULL WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL ATLAS

6 Rounds

400 Meter Run
10 Toes to Bar / V-Ups
10 Atlas Lunge

One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat

*Can also use your sandbag for this version!

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

Extra Challenge
Men: 15 Toes to Bar / 115#
Women: 15 Toes to Bar / 75#

Score: Total Time

Goal: 20-30 Min

COACHES NOTES
You're shooting for each round to take 3:30-5:00. Choose a variation or customization of the toes to bar or v-ups that will allow you to complete at least 3-4 reps at a time - even when fatigued. Pick a weight that you can do the Atlas lunges with unbroken for at least the first 3-4 rounds of the workout! You may want to (or need to) rest a little longer before getting the bar to your back to get those started knowing that you're not stopping until 10 reps are done.

400M RUN
You're working with 2:00-2:30. 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, hop overs or toe taps to a low target.

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

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.

- OR -

V-UP
Start lying on your back with your legs straight and together and your arms overhead. Squeeze your abs to press your low back into the floor and lift your upper back and feet off the floor slightly. Then with an aggressive squeeze of the belly and hip flexors, lift your legs up as you reach your torso forward. As you come to balance on your tailbone, touch your hands to your toes then quickly lower back down the your start position. The better you're able to keep your belly tight as you lower back down, the better rhythm you'll be able to find with this movement.

CUSTOMIZATION
Supine Toe Touches

BARBELL ATLAS LUNGE
One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat

Place the bar on your back SAFELY. Pull from the rack or power clean and push press the bar onto your back rack. Absorb with the knees.

You can do forward or reverse lunges. Alternate legs.
Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the back knee. Then drive off of the front foot heel to bring you back to standing.

After both lunges, perform a back squat. Keep your belly tight and chest up. Send your butt back and down until the hips go below the knees. Drive through the heels to stand.

CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 Back Squat
Unweighted Lungester

PROGRAM C

PROGRAM C

WARM UP
RUNNING WARM UP
GYMNASTICS PULL WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

2021 VAULT: ROW/BIKE ATLAS

6 Rounds

Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
10 Toes to Bar / V-Up
10 Atlas Lunge

One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat

*Can use dumbbells, barbell, or sandbag for this version!

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

Extra Challenge
Men: 15 Toes to Bar / 115#
Women: 15 Toes to Bar / 75#

Score: Total Time

Goal: 20-30 Min

COACHES NOTES
You're shooting for each round to take 3:30-5:00. Choose a variation or customization of the toes to bar or supine toe touches that will allow you to complete at least 3-4 reps at a time - even when fatigued. Pick a weight that you can do the Atlas lunges with unbroken for at least the first 3-4 rounds of the workout! You may want to (or need to) rest a little longer before getting the bar to your back to get those started knowing that you're not stopping until 10 reps are done.

ROW/BIKE
You're working with 2:00-2:30. Reduce the distance/calories as needed to fit the time window.

CUSTOMIZATIONS
Shorten distance
Reduce calories

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.

- OR -

V-UP
Start lying on your back with your legs straight and together and your arms overhead. Squeeze your abs to press your low back into the floor and lift your upperback and feet off the floor slightly. Then with an aggressive squeeze of the belly and hip flexors, lift your legs up as you reach your torso forward. As you come to balance on your tailbone, touch your hands to your toes then quickly lower back down the your start position. The better you're able to keep your belly tight as you lower back down, the better rhythm you'll be able to find with this movement.

CUSTOMIZATION
Supine Toe Touches

BARBELL ATLAS LUNGE
One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat

Place the bar on your back SAFELY. Pull from the rack or power clean and push press the bar onto your back rack. Absorb with the knees.

You can do forward or reverse lunges. Alternate legs.
Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the back knee. Then drive off of the front foot heel to bring you back to standing.

After both lunges, perform a back squat. Keep your belly tight and chest up. Send your butt back and down until the hips go below the knees. Drive through the heels to stand.

CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 Back Squat
Unweighted Lungester

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.

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.

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)

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

211019_Demo.mp4

211019_Prog.mp4

211019_Cust.mp4

October is Breast Cancer Awareness month and longtime SP Member and breast cancer survivor, Sandra Zori, is using this workout as a part of her fundraiser to raise funds for Barbells for Boobs!

Head to her IG: @thefightingfox for all of the info and to enter to win a sweet barbell!

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
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, UPPER BODY LACROSSE BALL DAILY TUNE UP
POST: NECK & SHOULDER RELIEVER, LOWER BODY DAILY TUNE UP

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

October is Breast Cancer Awareness month and longtime SP Member and breast cancer survivor, Sandra Zori, is using this workout as a part of her fundraiser to raise funds for Barbells for Boobs!

Head to her IG: @thefightingfox for all of the info and to enter to win a sweet barbell!

10 Rounds

6 Dumbbell Power Cleans
6 Dumbbell Shoulder to Overhead
9 Burpees

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

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

Score: Total Time

Goal: 12:00-16:00

COACHES NOTES
These rounds should go quick. Choose a load that you can go unbroken on both weighted movements. You may even be able to go from the power cleans right into the shoulder to overheads for the first few rounds. Choose a burpee variation that you can complete 9 reps in :45-1:00 each time. Know that the shoulder to overhead movements are going to feel more difficult with the additional pressing in the burpees. So, make sure you are really using the hips to drive the weight up off the shoulders.

DUMBBELL POWER CLEAN
Start with feet hip width apart, DBs outside the feet. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.

CUSTOMIZATION
Go Lighter
Hang Power Clean

DUMBBELL SHOULDER TO OVERHEAD
You have the option of shoulder 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

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

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

October is Breast Cancer Awareness month and longtime SP Member and breast cancer survivor, Sandra Zori, is using this workout as a part of her fundraiser to raise funds for Barbells for Boobs!

Head to her IG: @thefightingfox for all of the info and to enter to win a sweet barbell!

10 Rounds

6 Barbell Power Cleans
6 Barbell Shoulder to Overhead
9 Burpees

Suggested Weight
Men: 95#
Women: 65#

Extra Challenge
Men: 115-135#
Women: 75-95#

Score: Total Time

Goal: 12:00-16:00

COACHES NOTES
These rounds should go quick. Choose a load that you can go unbroken on both weighted movements. You may even be able to go from the power cleans right into the shoulder to overheads for the first few rounds. Choose a burpee variation that you can complete 9 reps in :45-1:00 each time. Know that the shoulder to overhead movements are going to feel more difficult with the additional pressing in the burpees. So, make sure you are really using the hips to drive the weight up off the shoulders.

BARBELL POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

CUSTOMIZATIONS
Go lighter
Hang Power Clean

BARBELL SHOULDER TO OVERHEAD
You have the option of shoulder press, push press or push jerks, although shoulder 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

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

October is Breast Cancer Awareness month and longtime SP Member and breast cancer survivor, Sandra Zori, is using this workout as a part of her fundraiser to raise funds for Barbells for Boobs!

Head to her IG: @thefightingfox for all of the info and to enter to win a sweet barbell!

10 Rounds

6 Sandbag Slams
6 Shoulder to Shoulder Push Press
9 Burpees

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

Score: Total Time

Goal: 12:00-16:00

COACHES NOTES
These rounds should go quick although this version may take a bit longer with the sandbag slams which, should go slower if taking the time to correctly set up to clean to the shoulder and aggressively slam the bag back to the floor. Choose a burpee variation that you can complete 9 reps in :45-1:00 each time. Know that the push presses are going to feel more difficult with the additional pressing in the burpees. So, make sure you are really using the hips to drive the weight up off the shoulders.

SANDBAG SLAM
Start with the bag on the ground between your feet. Grip the sides of the bag and clean it to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground.

The goal is to slam the bag down as hard as possible using power from forward rotation of your hips.

Set up and bring the bar to your left shoulder and repeat.

CUSTOMIZATIONS
Sandbag Power Clean to Alternating Shoulder
Sandbag Power Clean

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

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

MAMA MODIFICATIONS

Power Clean

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

Shoulder Press

Try to focus on aligning your ribcage over your pelvis throughout the movement. If you find yourself over extending in your back or creating a lot of extra strain on your abdominal wall, sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

Burpee

Pay attention to how you're able to manage the pressure along your abdominal wall and on your pelvic floor as you hop back or hop forward. In addition to the extra impact from jumping, the plank position can create a lot of demand for your core and pelvic floor. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

211020_Demo.mp4

211020_Cust.mp4

Program A Only 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
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, LOWER BODY DAILY TUNE UP
POST: QUAD FOAM ROLL DAILY TUNE UP, LOWER BACK RELEASE

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Program A Only Today!

6 Rounds
(12 Minutes Total)

Each round is 1:30

40 Double Unders / DB Hop Overs
Max Weighted Step Ups

Rest 30 seconds between rounds

Suggestions
Men: 40# DBs | 20-24" Box/Step
Women: 25# DBs | 16-20" Box/Step

Extra Challenge
Men/Women: Increase rounds to 8 (16 Minutes Total)

Score: Total Reps Weighted Step Ups

Goal: 72-120

COACHES NOTES
To clarify, you will start a new round every 2 minutes but the round itself is 1:30. Make sure you get that thirty seconds of rest each time! To hit the goal, you are looking to get 12-20 weighted step ups per round. This means that the double unders or hop overs should take 30 seconds or less. Choose a load on the step ups that you won't have to break more than once or twice in the time window for each round.

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!

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

DUMBBELL 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

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

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

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

CUSTOMIZATIONS
Dumbbell Lunges
Barbell Back Rack Step Ups
Unweighted Step Ups

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.

Weighted Step Ups/Step Ups

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

Jump/Skip/Hop Overs

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