211110_Demo.mp4

211110_Prog.mp4

211110_Cust.mp4

Reps vary so read the full written description!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, LOWER BODY DAILY TUNE UP
POST: LOWER BACK RELEASE, HIPS 2.0

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PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

Reps vary so read the full written description!

4 Sets

Each Set is a 3 Min AMRAP (As Many Rounds and Reps As Possible in 3 Minutes)

8 Toes to Bar
12 Dumbbell Deadlifts

Rest 1 Minutes Between Sets
Suggestions
Men: 40-50# DBs
Women: 25-35# DBs

V-Up Option: 12 reps per round

Extra Challenge
Men/Women: Increase to 12 TTB/16 V- Ups + 16 DL

Score: Total # of Completed Rounds + Any Additional Reps from All 4 Sets COMBINED

Goal: 9-12 Rounds

COACHES NOTES
So just to be clear, this is four 3 minute AMRAPS separated by a minute of rest in between. In each one of those AMRAPs, you are shooting for 2-3 rounds. Choose a toe to bar variation that allows you complete 8 reps in 1-2 sets each time. The deadlifts should be unbroken most, if not all the way. Even though we are moving fast on this one, it is no excuse to get sloppy. So make sure that you are keeping your chest up and back nice and straight throughout those deadlifts.

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

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

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

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

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

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Reps vary so read the full written description!

4 Sets

Each Set is a 3 Min AMRAP (As Many Rounds and Reps As Possible in 3 Minutes)

8 Toes to Bar
8 Barbell Deadlifts

Rest 1 Minutes Between Sets
Suggestions
Men: 145-185#
Women: 95-135#

V-Up Option: 12 reps per round

Extra Challenge
Men: 225-275# + Increase to 12 TTB/16 V-Ups
Women: 155-205# + Increase to 12 TTB/16 V-Ups

Score: Total # of Completed Rounds + Any Additional Reps from All 4 Sets COMBINED

Goal: 9-12 Rounds

COACHES NOTES
So just to be clear, this is four 3 minute AMRAPS separated by a minute of rest in between. In each one of those AMRAPs, you are shooting for 2-3 rounds. Choose a toe to bar variation that allows you complete 8 reps in 1-2 sets each time. You have a couple of strategies with the deadlifts. You could keep the weight on the moderately heavy side and go unbroken most if not all the way. Or, if you are going a bit heavier on the bar, you may want to stick with quick singles, doubles or even triples. Even though we are moving fast on this one, it is no excuse to get sloppy. So make sure that you are taking the time to set up properly on each rep.

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

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

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

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

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

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

CUSTOMIZATION
Lighter weight

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP
PULL UP WARM UP

WORKOUT

Reps vary so read the full written description!

4 Sets

Each Set is a 3 Min AMRAP (As Many Rounds and Reps As Possible in 3 Minutes)

8 Toes to Bar
6 Sandbag Over Shoulder

Rest 1 Minutes Between Sets
Suggestions
Men: 50-70#
Women: 25-45#

V-Up Option: 12 reps per round

Extra Challenge
Men/Women: Increase to 12 TTB/16 V-Ups + 9 SOS

Score: Total # of Completed Rounds + Any Additional Reps from All 4 Sets COMBINED

Goal: 9-12 Rounds

COACHES NOTES
So just to be clear, this is four 3 minute AMRAPS separated by a minute of rest in between. In each one of those AMRAPs, you are shooting for 2-3 rounds. Choose a toe to bar variation that allows you complete 8 reps in 1-2 sets each time. Be explosive on the over the shoulders. Let your hips do the work. Depending on the weight of your bag, today might be a good day to go with the extra challenge reps for that movement.

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

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

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

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

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

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

MAMA MODIFICATIONS

Toes to Bar

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion like knee raises, or lying leg lifts. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.

KB/DB Deadlift

If getting into or holding the set up position is uncomfortable or causes too much added strain on your abdominal wall, feel free to shorten the range of motion by elevating your DB or KBs off the ground, using a Sumo Stance, or customizing with a Good Morning or Romanian Deadlift. If you're trying to manage the pressure on your pelvic floor, try adjusting your breath, posture, and tension strategies throughout the movement. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Sit Ups

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, banded or foot assisted. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.

211111_Demo.mp4

211111_Prog.mp4

211111_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
  POST(best after the main workout): BUTTS & GUTS-SOGO
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, LOWER BODY DAILY TUNE UP
POST: UPPER BODY DAILY TUNE UP, HIPS 2.0

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

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

12 Burpees
15 Dumbbell Hang Power Cleans
18 Box Jump Overs

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

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
We are shooting for 2-3 minute rounds here today. Try to find a smooth pace on the burpees and remember to breathe, notice if you are ever holding your breath in the middle of the movement. Choose a weight on the hang power cleans that you can complete all 15 reps in 1-2 sets the whole way through. The box jump overs are going to eat up a lot of time so try to find a good rhythm. Don't stray too far from the box when stepping or jumping down to the other side. Land, turn, and get going on the next rep!

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

DUMBBELL HANG POWER CLEAN
Deadlift the DBs to the "hang" position at the hips with straight arms and hands just outside of the legs. Feet are under the hips. Bend the knees, keep the heels down, and slightly hinge at the hips.

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

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

CUSTOMIZATIONS
Eye Level Swings

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
GENERAL BARBELL WARM UP

WORKOUT

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

12 Burpees
15 Barbell Hang Power Cleans
18 Box Jump Overs

Suggestions
Men: 75# | 20-24"
Women: 55# | 16-20"

Extra Challenge
Men: 95-115#
Women: 65-75#

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
We are shooting for 2-3 minute rounds here today. Try to find a smooth pace on the burpees and remember to breathe, notice if you are ever holding your breath in the middle of the movement. Choose a weight on the hang power cleans that you can complete all 15 reps in 1-2 sets the whole way through. The box jump overs are going to eat up a lot of time so try to find a good rhythm. Don't stray too far from the box when stepping or jumping down to the other side. Land, turn, and get going on the next rep!

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

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

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

CUSTOMIZATIONS
Eye Level Swing

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
SANDBAG GENERAL WARM UP

WORKOUT

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

12 Burpees
15 Sandbag Hang Power Cleans
18 Box Jump Overs

Suggestions
Men: 50-70# | 20-24"
Women: 25-45# | 16-20"

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
We are shooting for 2-3 minute rounds here today. Try to find a smooth pace on the burpees and remember to breathe, notice if you are ever holding your breath in the middle of the movement. Try to complete all 15 reps of the hang power cleans in 1-2 sets the whole way through. For heavier bags you may need to break it up more but if they are taking longer than a minute, drop the reps down to 10-12. The box jump overs are going to eat up a lot of time so try to find a good rhythm. Don't stray too far from the box when stepping or jumping down to the other side. Land, turn, and get going on the next rep!

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

SANDBAG HANG POWER CLEAN
Deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips. Bend the knees, keep the heels down, and hinge slightly at the hips.

Keep the arms straight and the sandbag close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high. Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.

CUSTOMIZATIONS
Hang to High Pull

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

Burpee

If you’re trying to manage the pressure on your core or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Hang Clean

Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line.

KB Swing

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.

211112_Demo.mp4

211112_Prog.mp4

211112_Cust.mp4

This workout is 1 of the 15 workouts in the coming Diagnostics Series! Be sure to send it and keep track of your score!!!

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
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: UPPER BODY LACROSSE BALL DAILY TUNE UP, WARM UP FLOW
POST: NECK & SHOULDER RELIEVER, LOWER BODY DAILY TUNE UP

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

This workout is 1 of the 15 workouts in the coming Diagnostics Series! Be sure to send it and keep track of your score!!!

3 Rounds

400 Meter Run
20 Dumbbell Thrusters
4 Wall Walks

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

Extra Challenge
Men: 50# DBs + 6 WW
Women: 35# DBs + 6 WW

Score: Total Time

Goal: 12-16 Minutes

COACHES NOTES
This is going to be a tough 3 rounds! Set yourself up for 4 to just a little over 5 minutes per round. The run is going to be a mental challenge so dig in and find a pace that allows you to maintain some intensity but you'll be able to get right into the thrusters when you come in. The thrusters should be completed in 2-3 sets the whole way. Remember to use your hips coming up out of the squat. You'll need to save your shoulders for the wall walks. When you get to the wall walks, focus on keeping a tight belly and don't rush them. Shake out the arms between reps and remember to keep a stable shoulder position by pressing into the floor as you shift your hands toward the wall.

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

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

WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.

Don't slide or flop!

CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

This workout is 1 of the 15 workouts in the coming Diagnostics Series! Be sure to send it and keep track of your score!!!

3 Rounds

400 Meter Run
20 Barbell Thrusters
4 Wall Walks

*Can also do this version with your sandbag!

Suggested Weight
Men: 95#
Women: 65#

Extra Challenge
Men: 115# + 6 WW
Women: 75# + 6 WW

Score: Total Time

Goal: 12-16 Minutes

COACHES NOTES
This is going to be a tough 3 rounds! Set yourself up for 4 to just a little over 5 minutes per round. The run is going to be a mental challenge so dig in and find a pace that allows you to maintain some intensity but you'll be able to get right into the thrusters when you come in. The thrusters should be completed in 2-3 sets the whole way. Remember to use your hips coming up out of the squat. You'll need to save your shoulders for the wall walks. When you get to the wall walks, focus on keeping a tight belly and don't rush them. Shake out the arms between reps and remember to keep a stable shoulder position by pressing into the floor as you shift your hands toward the wall.

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

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

WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.

Don't slide or flop!

CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

This workout is 1 of the 15 workouts in the coming Diagnostics Series! Be sure to send it and keep track of your score!!!

3 Rounds

36 Cal (M) / 26 Cal (F) Row
- OR -
30 Cal (M) / 22 Cal (F) Bike

20 Barbell Thrusters
4 Wall Walks

*Can also do this version with dumbbells or a sandbag!

Suggested Weight
Men: 95#
Women: 65#

Extra Challenge
Men: 115# + 6 WW
Women: 75# + 6 WW

Score: Total Time

Goal: 12-16 Minutes

COACHES NOTES
This is going to be a tough 3 rounds! Set yourself up for 4 to just a little over 5 minutes per round. The row/bike is going to be a mental challenge so dig in and find a pace that allows you to maintain some intensity but you'll be able to get right into the thrusters when you get off the rower or bike. The thrusters should be completed in 2-3 sets the whole way. Remember to use your hips coming up out of the squat. You'll need to save your shoulders for the wall walks. When you get to the wall walks, focus on keeping a tight belly and don't rush them. Shake out the arms between reps and remember to keep a stable shoulder position by pressing into the floor as you shift your hands toward the wall.

ROW/BIKE
You're working with 2:00-2:30. 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

WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.

Don't slide or flop!

CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms

MAMA MODIFICATIONS

Run/Jog

If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Thruster/Wallball

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Wall Walks

If you are uncomfortable performing this movement or are working on managing the pressure in your core, you can try fewer reps or less range of motion. You can also customize with Pike Walk Outs or Pike Shoulder Taps. If you feel like you want to customize further you can use Inchworms, Bear Crawls, or Seated Shoulder Press. Please visit the Mama Modifications Movement Library for more options and demonstrations.

211113_Demo.mp4

211113_Prog.mp4

211113_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
  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 BACK RELEASE

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PROGRAM A

PROGRAM A

WARM UP
PULL UP WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

5 Rounds

Each Round is on a 3 Minute Clock
15 Kipping Pull Ups
Max Reps Alternating Dumbbell Piston

Rest 1 Minute Between Rounds

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

Strict Pull Up Option: 6-8 reps each round

Extra Challenge
Men: 50# DB and/or Increase to 20 Pull Ups
Women: 35# DB and/or Increase to 20 Pull Ups

Score: Total # of Piston Reps

Goal: 90-125 Reps

COACHES NOTES
You're aiming to knock out 18-25 pistons per round. That should be plenty doable if you're gettin 2:00-2:30 to work on them. That'll mean finishing the pull ups in 0:30-1:00. If you know you'll crush the pull ups, consider upping the reps to 20 - OR - check out the Glory Days option under Program C if you have muscle ups! Choose a weight for the pistons that allows you to do at least 8 reps unbroken - that means 4 snatches on each arm and 16 lunges. Keep your breaks short and work till the last second in the 3-min window knowing there's a rest between rounds!

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
Bent Over Row
Banded Pull Ups

DUMBBELL PISTON
1 Rep = 1 Dumbbell Snatch + 1 Single Arm Overhead Lunge w/Right Leg + 1 Single Arm Overhead Lunge w/Left Leg.

The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand up tall.

Keeping your arm locked out overhead. Perform a lunge on each leg. You may perform forward or reverse lunges. Make sure you take a long enough step so that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Go lighter
Snatch from hang position
Lower to shoulder for lunges or step ups.

PROGRAM B

PROGRAM B

WARM UP
PULL UP WARM UP
GENERAL BARBELL WARM UP

WORKOUT

5 Rounds

Each Round is on a 3 Minute Clock
15 Kipping Pull Ups
Max Reps Barbell Piston

Rest 1 Minute Between Rounds

*Can also use sandbag for this version!

Suggested Weight
Men: 75#
Women: 55#

Strict Pull Up Option: 6-8 reps each round

Extra Challenge
Men: 95# and/or Increase to 20 Pull Ups
Women: 65# and/or Increase to 20 Pull Ups

Score: Total # of Piston Reps

Goal: 70-100 Reps

COACHES NOTES
You're aiming to knock out 14-20 pistons per round. That should be plenty doable if you're gettin 2:00-2:30 to work on them. That'll mean finishing the pull ups in 0:30-1:00. If you know you'll crush the pull ups, consider upping the reps to 20 - OR - check out the Glory Days option under Program C if you have muscle ups! Choose a weight for the pistons that allows you to do at least 5 reps unbroken - that means 5 snatches and 10 lunges. Keep your breaks short and work till the last second in the 3-min window knowing there's a rest between rounds!

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
Bent Over Row
Banded Pull Ups

BARBELL PISTON
1 Rep = 1 Barbell Snatch + 1 Overhead Lunge w/Right Leg + 1 Overhead Lunge w/Left Leg.

The bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

Hold the bar in the overhead lockout position with biceps in line with the ears. You may perform forward or reverse. Make sure you take a long enough step that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Go lighter
Snatch from hang position
Clean & Jerk + 2 Front Rack Lunges/Step Ups

PROGRAM C

PROGRAM C

WARM UP
PULL UP WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Glory Days Option!!!

5 Rounds

Each Round is on a 3 Minute Clock
5-7 Bar or Ring Muscle Ups
Max Reps Barbell Pistons

Rest 1 Minute Between Rounds

*Can also use dumbbells or sandbag for this version!

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95#
Women: 65#

Score: Total # of Piston Reps

Goal: 70-100 Reps

COACHES NOTES
You're aiming to knock out 14-20 pistons per round. That should be plenty doable if you're gettin 2:00-2:30 to work on them. That'll mean finishing the muscle ups in 0:30-1:00. You can always just reduce the number to something you can complete in 1 minute or less. Choose a weight for the pistons that allows you to do at least 5 reps unbroken - that means 5 snatches and 10 lunges. Keep your breaks short and work till the last second in the 3-min window knowing there's a rest between rounds!

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

BARBELL PISTON
1 Rep = 1 Barbell Snatch + 1 Overhead Lunge w/Right Leg + 1 Overhead Lunge w/Left Leg.

The bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

Hold the bar in the overhead lockout position with biceps in line with the ears. You may perform forward or reverse. Make sure you take a long enough step that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Go lighter
Snatch from hang position
Clean & Jerk + 2 Front Rack Lunges/Step Ups

TEAM VERSION

TEAM VERSION

WARM UP
PULL UP WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

In Teams of 2:

5 Rounds

30 Kipping Pull Ups
40 Alternating Dumbbell Pistons

One person works while the other rests. Break up the work however you like!

*Can also use barbell or sandbag for this version or mix and match!

Suggested Weight
Men: 40-50# DB
Women: 25-35# DB

Strict Pull Up Option: 6-8 Reps per Person per Round (If only one partner wants to do strict pull ups, they'd be responsible for 6-8 reps per round. The other partner would be responsible for 15 kipping.)

Extra Challenge
Men/Women: Increase Pull Ups by 5 Reps per Person per Round (So if only one person wants to do Extra Challenge, up reps to 35. If both, 40.)

Score: Total Time

Goal: 20-25 Min

COACHES NOTES
You and your partner are aiming to finish a round every 4-5 minutes. Choose a pull up variation that allows you to do 8-10 reps at a time! Those 30 reps between the two of you should be done in a minute or less. For the pistons, go with a weight that allows you to do at least 8 reps unbroken - that means 4 snatches on each arm and 16 lunges. You guys can switch off more (or less) frequently but you should feel confident with that number of reps when it's your turn. Remember to take some deep breaths while you're resting!

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
Bent Over Row
Banded Pull Ups

DUMBBELL PISTON
1 Rep = 1 Dumbbell Snatch + 1 Single Arm Overhead Lunge w/Right Leg + 1 Single Arm Overhead Lunge w/Left Leg.

The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand up tall.

Keeping your arm locked out overhead. Perform a lunge on each leg. You may perform forward or reverse lunges. Make sure you take a long enough step so that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Go lighter
Snatch from hang position
Lower to shoulder for lunges or step ups.

MAMA MODIFICATIONS

Pull Ups

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Lunges

If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.

DB Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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

Every 5 Minutes for 25 Minutes (5 Rounds Total)

20 Alternating Single Leg Deadlifts
20 In & Out Pikes
30 Jumping Squats
30 Flutter Kicks

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

Log Weight Used for Deadlifts

COACHES NOTES
If you're not getting at least 30-45 seconds of rest, drop the reps to 16/16/24/24 - or whatever allows you get the round done in 4:15-4:30 or quicker.

During the deadlifts, imagine you're "grabbing" the ground with the planted foot and make sure that you're keeping the dumbbells as close to your legs as possible - the further they travel out ahead of you, the more likely you'll lose your balance. For the in & out pikes, you can set up dumbbells, kettlebells, or anything really to pike your leg around. Each time you perform an in & out on one leg is 1 rep so it's 10 reps on each leg. Make sure your upper back is lifted off the ground during the flutter kicks!

SINGLE LEG DEADLIFT
Hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you. Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to. Remember 20 reps = 10 on each leg.

IN & OUT PIKES
Sit up tall on the ground with your legs together and a dumbbell on either side of your feet - stacked upright on one head. You can also use kettlebells, cans of soup, dog toys, you get the idea... Raise and tuck your right leg into your belly then extend it on the outside of the right object. Tuck it again and come back to the center. That's one rep. Then do that with the left leg. That's two reps, etc.

JUMPING 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 then drive hard and fast through the heels to jump up!

FLUTTER KICKS
Lie on your back with your legs long and together. You can place your hands under your butt or to the side. Lift the shoulders and the legs - press the low back into the ground and try to maintain contact throughout. Alternate "scissor" kicking your legs while keeping your quads and calves engaged. The kicks should be small and quick - maybe 12-18" off the floor. Each kick is 1 rep.

MAMA MODIFICATIONS

Jumping Squat

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Some other options for customizing are Blast Off Elevated Plank, High Knees Step Overs, Elevated 1 Legged Plank Rock . Please visit the Mama Modifications Movement Library for more options and demonstrations.

In & Out Pikes

If you’re trying to manage the pressure on your abdominal wall or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further but still want to practice the movement, you could try doing fewer reps, bending the knees, only moving one leg at a time, or moving over an imaginary line. Some other options for customizing are Heel Taps, Bear Crawl, or Farmer Carry/March. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Flutter Kicks

If you’re trying to manage the pressure on your abdominal wall or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body in the hollow body position. If you feel like you need or want to customize further but still want to practice the movement, you could try doing fewer reps, elevating the legs, or bending the knees. Some other options for customizing are Functional Progression 1 or Dead Bugs, Functional Progression 3 or Bird Dogs, or Farmer Carry/March. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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

150 Sandbag Back Squats

Every minute on the minute starting at 1:00,

6 Plank Up & Overs

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

Score: Total Time

Goal: 10:00-15:00

COACHES NOTES
Obviously, this is a lot of squats. But if you get 10-15 reps in each minute window, you'll be good to go. You'll be able to bank up some extra reps in that first minute. Just don't go crazy and overdo it! If you are working with a heavier bag, you may need to reduce the reps to 100-120 to stay within the goal. We definitely don't want you going past 15 minutes today.

SANDBAG BACK SQUAT
Power clean the bag to your shoulder, then push press it up and over to your back, so the sandbag will be on your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Sandbag Shoulder Squats

PLANK UP & OVER
Start in a plank position on one side of the bag. Walk both hands up onto the bag and then over to the other side. When both hands plant on the opposite side, the rep is complete. Walk you hands back up and over to the other side.

CUSTOMIZATIONS
Plank Shoulder 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 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
GYMNASTICS LOWER BODY WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

Back Squat

3-3-3-2-2-1-1-1-1

(3 sets of 3, 2 sets of 2, 4 singles)

COACHES NOTES
Goal for this one is to go up for each set! If you haven't tested what you are capable of for a single in a while - today is a great day to do that!

Rest as needed between sets!

For these squats you will have the bar on the back (not on the neck but on the traps across the shoulders). You will have your feet roughly shoulder width apart.

Tighten the belly and reach the butt back and down. The goal is to keep the heels down, knees out, chest up but also belly tight. Get the butt below the knees at the bottom without losing any of those things and stand all of the way up at the top.

Only go as heavy as you can maintain good form! We would rather have you go lighter and all of the way down than shorten it just to add more weight.

If you aren't feeling the PR vibes today - that's OK! Just go as heavy as you can today!

Enter your heaviest single as your score.

3 Sets of 20 Reps

Pistols (Single Leg Squats)

COACHES NOTES
Alternate legs. So 10 per leg per set.

If you are great at these, feel free to add weight at the chest.

For these single leg squats you will stand on one foot and lower yourself until your butt is lower than your knee.

For these most people will really have to lean the chest forward to keep the heel down. This is ok. Try to avoid the knee caving in. If you need to hit a target at the bottom that is fine. You may also choose to do them holding onto something for support, or by performing rolling pistols.

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 PRESS WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

7 Minutes for Handstand Walk Practice

Handstand Walk Pyramid in 5-ft Increments:
5-10-15-20-25-20-15-10-5

*Don't move to the next distance until you've achieved the one you're on

COACHES NOTES
So the way this one works is you'll kick up and walk 5 feet on your hands, then come down. Reset and walk 10 feet. Reset and walk 15 feet. If you fail a distance, you must stay at and successfully complete that distance until you can proceed to the next distance. Rest as needed between attempts.

Get as far in the pyramid scheme as you can in 7 minutes. If you make it back to the second 5-foot distance before 7 minutes are up, start working back up to 25!

Your score is how many feet you accomplish in the pyramid within the 7 minutes (not including failed attempts). So if you finished the second 20-foot distance, your score is 95 feet!

If increasing by 5 feet at a time is too challenging - you can switch it to 3-6-9-12-15, etc. You can also swap each 5-foot increment handstand walk for 10 shoulder taps (from a plank, pike on a box, or the wall). So the 5-foot walk would be 10 taps, the 10-foot walk would be 20 taps, etc.

For the walks, remember to continue pressing through your shoulders into the floor and to stack your hips above or slightly ahead of your shoulders. Squeeze your belly, butt, and thighs. Do your best to keep your legs long and together.

9 Minute AMRAP
(As Many Rounds and Reps as Possible in 9 Minutes)

3 Toes to Bar
2 Pull Ups
1 Pull Over

**Unbroken sets if possible!

COACHES NOTES
Shoot for doing all three movements - all six reps - without dropping down from the pull up bar. If that's too much, shoot to do each movement set unbroken (so all 3 T2B, drop down, all 2 pull ups, drop down, 1 pull over).

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 pull ups you may do strict, kipping/butterfly, jumping, or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.

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

For the pullover, begin hanging from your bar, with hands gripping right outside the shoulders. Do a pull-up and hold your chin up above the bar. Keeping your chin above the bar, use your abs and hip flexors to lift your legs towards the ceiling. Continue lifting your legs as you rotate backwards around the bar, shifting your hips towards the back of the bar. Press your hands into the top of the bar as you rotate over and lift your shoulders until you lock your elbows out over the bar.

If you need a sub for the pullover, do a tuck or L-sit pull up where you tuck your knees up to your belly or extend your legs out in front of you as high as you can, then do a pull up!

If you're unable to do an unassisted pull up, add a rep to whatever pull up variation you're doing so it's 3 T2B + 3 pull ups!

IN ALTAP (As Little Time as Possible)

Accumulate 3 Min in a Hollow Hold

COACHES NOTES
Your score is however long it takes for you to accumulate 3 minutes in a hollow body hold! So the longer your sets and shorter your rests, the better your score!

For the hollow hold, you'll start lying on your back with your arms extended overhead and legs long and together in front of you. Press your low back into the ground by squeezing your abs. Let your legs and upper back lift from the floor.

Hold this position for as long as you can. Rest as needed between accumulations.

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

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

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

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WARM UP
UPPER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Part 1:

10-9-8-7-6-5-4-3-2-1 Reps of:

Shoulder Press
Chin Ups

So you do 10 of each, then 9 of each, 8 of each....and so on until 1 and 1.

Score: Enter weight used for Shoulder Press.

COACHES NOTES
Reps unbroken if possible. Rest as needed between movements / sets.

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

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

For the chin ups, these should be strict, so use a band or switch to a supine row with chin up grip.

Your grip will be supinated, meaning your palms facing you. Hands can be shoulder width or even even narrower.

Squeeze your butt, your legs and your belly. Draw your shoulders away from your ears before you pull. Chin should be above the bar at the top and arms straight at the bottom.

Part 2:

As many rounds as possible in 7 minutes of the following upper body 21 Complex:

7 Bicep Curls
7 Upright Rows
7 Shoulder Press

Use an empty bar or lighter single dumbbell for the complex.

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 10-12 Rounds (pick weight accordingly)

Put weight used in comments.

COACHES NOTES
These will be 7 full curls, right into 7 upright rows, right into 7 shoulder press. If you need to put the bar down to rest, try to do it between rounds rather than during a round.

If you want to get real crazy, use an overhand grip on the curls!

Make sure your arms are straight at the bottom, elbows stay pinned to your torso the whole way and your hands get as close to your shoulders as possible at the top. Make sure you keep your belly braced and your torso upright.

Same with the upright rows, belly tight and standing tall. Pull your elbows high and outside when you pull. Make sure they stay above the bar or dumbbells the whole way. Raise the weight up to about mid chest and lower. Use control all the way up and 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
BARBELL CLEAN WARM UP
OVERHEAD WARM UP

WORKOUT

This also should be viewed as a part of your warm up. Start light and build with each set:

5 Sets
3 Front Squats
3 Push Jerks

No Score as we don't want you to focus on load - but just in moving properly and warming up solid positions.

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

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

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

For the push jerks, the bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack. Your feet are under your hips and your heels are down. Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely.

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.

Take 15 Minutes to Establish a Heavy Single:

Clean and Jerk

COACHES NOTES
Score is your heaviest successful lift. Goal is to get at least 7 good heavy lifts in - that's around 1 rep every 2 minutes. Warm up before starting the clock if you know you are strong enough to go pretty heavy on this.

For the squat clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

Your knees will be bent, heels down, arms straight, bar close to the body, chest up.

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

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

Now you are in position for the jerk. You can do a push jerk or split jerk.

You may need to adjust your grip or the position of the bar on your shoulders after the clean.

See above for push jerk description.

For the split jerk, as you extend you ankles, knees, and hips to drive the bar upward, your feet will leave the ground just enough to slide one foot forward and one foot back. Land with your front foot flat on the floor, knee directly over the ankle. Your back foot will make contact with the ball of the foot, knee slightly bent. Feet should strike the floor at the same time. The bar should be directly over your shoulders and hips.

Step your front foot back, then your back foot forward so they gather directly beneath your hips.

Finisher:

With 60% of your heaviest successful lift from before:

21 Clean and Jerks (Done in unbroken sets of 3 so think of it as 7x3 but as fast as you can with good form)

Score: Total Time

Goal: Get through this fast - but again focus on solid movement and maintaining those touch and go sets of 3.

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

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

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

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

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

4 Rounds

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

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

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

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

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

Make sure pace changes for each section!

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

ROW VERSION

Row Version:

4 Rounds

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

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

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

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

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

Make sure average pace changes for each section!

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

BIKE VERSION

Bike Version:

4 Rounds

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

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

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

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

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

Make sure effort and pace changes for each section!

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

TIMED VERSION

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

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

Timed Version:

4 Rounds

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

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

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

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

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

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

Make sure pace changes for each section!

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

18 ATHENA Demo - Street Parking Vault 2021

18 ATHENA Programs - Street Parking Vault 2021

18 ATHENA Customizations - Street Parking Vault 2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 05/03/2021 in Round 1!

This is the workout of the day for Monday - but also the EIGHTEENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - November 4 to receive credit towards the Vault!

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

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

PRE(best before main workout): POWER
  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: UPPER BODY LACROSSE BALL DAILY TUNE UP, WARM UP FLOW
POST: UPPER BODY DAILY TUNE UP, LOWER BACK RELEASE

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

2021 VAULT: DUMBBELL ATHENA

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

8 Pull Ups
12 DB Push Press

Rest 1 Minute

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

12 Push Ups
8 Double DB Snatch

Rest 1 Minute

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

8 Pull Ups
12 DB Push Press

Rest 1 Min

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

12 Push Ups
8 Double DB Snatch

So it’s 4 x 4 min AMRAPs

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

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

Score: Total # of Completed Rounds + Any Additional Reps from all AMRAPs COMBINED

Goal: 14-18+ Rounds

COACHES NOTES
For this one, you'll work for 4 minutes - rest 1 minute - work 4 minutes - rest 1 minute - work 4 minutes - rest 1 minute - work 4 minutes. The first and third 4-minute AMRAPs are for as many rounds and reps of 8 pull ups and 12 push press. The second and fourth 4-minute AMRAPs are for as many rounds and reps of 12 push ups and 8 double DB snatches.

You're shooting for 3-5 rounds per 4-minute AMRAP. That means you need to finish each round in 0:50-1:20. Of course, you can customize if you are falling outside of that goal range. There's a TON of pressing in this workout. Be sure to use the drive from your legs as much as possible during the push press and the snatches! For the double DB snatch, if you're struggling with this movement or limited in available weights - you can choose to swap those out for single arm alternating DB snatches!

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
Bent Over Row
Banded Pull Ups
Strict Pull Up

DUMBBELL PUSH PRESS
Hold a dumbbell in each hand at the shoulders. Feet are between hip and 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.

Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.

CUSTOMIZATIONS
Single DB Push Press

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

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

DOUBLE DUMBBELL SNATCH
Start with a wide stance, both dumbbells between the feet. Bend the knees slightly and hinge at the hips to grip the dumbbells. Keep the chest up, shoulders back, back flat, arms long and straight. Drive your heels into the floor, leading with the chest to stand up fast. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, without allowing them to get too far away from you. Punch your fists to the sky. Finish with a press to lockout with the biceps by the ears and the belly tight.

When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep.

CUSTOMIZATIONS
Single Arm Alternating DB Snatches - Increase the reps to 12 (6 per arm)

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP

WORKOUT

2021 VAULT: BARBELL ATHENA

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

8 Pull Ups
12 Push Press

Rest 1 Minute

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

12 Push Ups
8 Power Snatch

Rest 1 Minute

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

8 Pull Ups
12 Push Press

Rest 1 Minute

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

12 Push Ups
8 Power Snatch

So it’s 4 x 4 min AMRAPs

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95#
Women: 65#

Score: Total # of Completed Rounds + Any Additional Reps from all AMRAPs COMBINED

Goal: 14-18+ Rounds

COACHES NOTES
For this one, you'll work for 4 minutes - rest 1 minute - work 4 minutes - rest 1 minute - work 4 minutes - rest 1 minute - work 4 minutes. The first and third 4-minute AMRAPs are for as many rounds and reps of 8 pull ups and 12 push press. The second and fourth 4-minute AMRAPs are for as many rounds and reps of 12 push ups and 8 snatches.

You're shooting for 3-5 rounds per 4-minute AMRAP. That means you need to finish each round in 0:50-1:20. Of course, you can customize if you are falling outside of that goal range. There's a TON of pressing in this workout. Be sure to use the drive from your legs as much as possible during the push press and the snatches!

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
Bent Over Row
Banded Pull Ups
Strict Pull Up

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

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

CUSTOMIZATIONS
Lighter weight

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

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

POWER SNATCH
The bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

CUSTOMIZATIONS
Plate Ground to Overhead

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP
PULL UP WARM UP

WORKOUT

2021 VAULT: SANDBAG ATHENA

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

8 Pull Ups or Bent Over Slams
12 Sandbag Push Press

Rest 1 Minute

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

12 Push Ups
8 Sandbag Ground to Overhead

Rest 1 Min

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

8 Pull Ups or Bent Over Slams
12 Sandbag Push Press

Rest 1 Minutes

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

12 Push Ups
8 Sandbag Ground to Overhead

So it’s 4 x 4 min AMRAPs

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

Score: Total # of Completed Rounds + Any Additional Reps from all AMRAPs COMBINED

Goal: 14-18+ Rounds

COACHES NOTES
For this one, you'll work for 4 minutes - rest 1 minute - work 4 minutes - rest 1 minute - work 4 minutes - rest 1 minute - work 4 minutes. The first and third 4-minute AMRAPs are for as many rounds and reps of 8 pull ups/bent over slams and 12 push press. The second and fourth 4-minute AMRAPs are for as many rounds and reps of 12 push ups and 8 ground to overhead.

You're shooting for 3-5 rounds per 4-minute AMRAP. That means you need to finish each round in 0:50-1:20. Of course, you can customize with fewer reps if you are falling outside of that goal range since it’s a bit tougher to change weight with a sandbag. There's a TON of pressing in this workout. Be sure to use the drive from your legs as much as possible during the push press and the ground to overhead!

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
Bent Over Row
Banded Pull Ups
Strict Pull Up

- OR -

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

SANDBAG PUSH PRESS
Start with your sandbag on the biceps with the elbows high. Feet are between hip and 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 bag pops up off the shoulders, press straight up to lock out.

Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.

CUSTOMIZATIONS
Adjust the reps if working with a heavier bag, to fit the movement time window

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

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

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

CUSTOMIZATIONS
Reduce the reps if working with a heavier bag.

MAMA MODIFICATIONS

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.

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.

DB Snatch

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

211102_Demo.mp4

211102_Prog.mp4

211102_Cust.mp4

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

PRE(best before main workout): OLY
  POST(best after the main workout): SOGO
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

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

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

3 Rounds

20 Unbroken Wall Balls
200 Meter Run
20 Box Jumps
200 Meter Run

Rest 2 Minutes between Rounds

*15 Air Squat Penalty if you break during WBs - Just knock them out and start back where you left off on the WBs

Suggestions
Men: 18-20# Ball | 20-24"
Women: 10-14# Ball | 16-20"

Extra Challenge Men/Women: 30 UB WBs & 30 Box Jumps

Score: Slowest Round ONLY with UNBROKEN Wall Balls

Goal: 3:30-5:00

COACHES NOTES
The key here is to go unbroken on the wall balls. You get a nice 2 minute rest between rounds so you should be relatively fresh for each set of wall balls although in round 3 especially, you may have to dig deep to get them all in unbroken. Now, this also doesn't mean that you get to just take it easy for the rest of the round. We want you to push and to definitely stay within the goal time window. Find a good rhythm on the box jumps and really push the last 200m run in each round.

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

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine!

CUSTOMIZATIONS
Lower Target Height
Single Dumbbell Thruster

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

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

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

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 B

PROGRAM B

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

3 Rounds

20 Unbroken Empty Bar Thrusters
200 Meter Run
20 Box Jumps
200 Meter Run

Rest 2 Minutes between Rounds

*15 Air Squat Penalty if you break during thrusters - Just knock them out and start back where you left off on the thrusters

Suggestions
Men: 45# Bar | 20-24"
Women: 35# Bar | 16-20"

Extra Challenge Men/Women: 30 UB Thrusters & 30 Box Jumps

Score: Slowest Round ONLY with UNBROKEN Thrusters

Goal: 3:30-5:00

COACHES NOTES
The key here is to go unbroken on the thrusters. You get a nice 2 minute rest between rounds so you should be relatively fresh for each set of thrusters although in round 3 especially, you may have to dig deep to get them all in unbroken. Now, this also doesn't mean that you get to just take it easy for the rest of the round. We want you to push and to definitely stay within the goal time window. Find a good rhythm on the box jumps and really push the last 200m run in each round.

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

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

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

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

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

3 Rounds

20 Unbroken Wall Balls

Bike 15 Cal (M) / 11 Cal (F)
- OR -
Row 18 Cal (M) / 13 Cal (F)

20 Box Jumps

Bike 15 Cal (M) / 11 Cal (F)
- OR -
Row 18 Cal (M) / 13 Cal (F)

Rest 2 Minutes between Rounds

*15 Air Squat Penalty if you break during WBs - Just knock them out and start back where you left off on the WBs

Suggestions
Men: 18-20# Ball | 20-24"
Women: 10-14# Ball | 16-20"

Extra Challenge Men/Women: 30 UB WBs & 30 Box Jumps

Score: Slowest Round ONLY with UNBROKEN Wall Balls

Goal: 3:30-5:00

COACHES NOTES
The key here is to go unbroken on the wall balls. You get a nice 2 minute rest between rounds so you should be relatively fresh for each set of wall balls although in round 3 especially, you may have to dig deep to get them all in unbroken. Now, this also doesn't mean that you get to just take it easy for the rest of the round. We want you to push and to definitely stay within the goal time window. Find a good rhythm on the box jumps and really push the last row/bike in each round.

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

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine!

CUSTOMIZATIONS
Lower Target Height
Single Dumbbell Thruster

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

CUSTOMIZATIONS
Reduce calories

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

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.

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

Box Jump

This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips.

For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

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.

211103_Demo.mp4

211103_Prog.mp4

211103_Cust.mp4

Today's workout (Program A/B) is being used as a part of this year's VetWod online competition by Coach Seb! For more info on VetWod and how to participate and support head to VETWOD.org

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): SANDBAG

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

---

PROGRAM A

PROGRAM A

WARM UP
PULL UP WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Today's workout (Program A/B) is being used as a part of this year's VetWod online competition by Coach Seb! For more info on VetWod and how to participate and support head to VETWOD.org

7 Rounds

10 Toes to Bar
12 Dumbbell Deadlifts
14 Alternating Shoulder Racked Lunges

Suggestions
Men: 40# DBs
Women: 25# DBs

V-Up Option: 14 Reps Each Round

Extra Challenge
Men: 50# DBs and/or 14 Toes to Bar
Women: 35# DBs and/or 14 Toes to Bar

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
This is definitely a workout where you want to save your grip so you may want to break these movements up a bit more than you think. Choose a variation on the toes to bar that you could do 10 unbroken reps of when fresh. Then, break them up into 2-3 sets from the beginning to avoid going to failure in the later rounds. The deadlift weight should also be something you could do unbroken, for at least the first few rounds although, again, you may want to break them up sooner to save your grip. Dig deep on the lunges. 14 reps is only 7 per leg but in rounds 5, 6, and 7, you will be feeling the burn!

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

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

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

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

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

DUMBBELL SHOULDER RACKED LUNGES
For these lunges, 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 stepping, reverse stepping, or even walking 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 of the way up between reps and alternate legs with each lunge. So for each set of 14 you end up doing 7 on each side.

CUSTOMIZATIONS
Goblet Lunges
Alternating Weighted Step Ups
Single Leg Deadlifts

PROGRAM B

PROGRAM B

WARM UP
PULL UP WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

Today's workout (Program A/B) is being used as a part of this year's VetWod online competition by Coach Seb! For more info on VetWod and how to participate and support head to VETWOD.org

7 Rounds

10 Toes to Bar
12 Barbell Deadlifts
14 Alternating Front Rack Lunges

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

V-Up Option: 14 Reps Each Round

Extra Challenge
Men: 115# and/or 14 Toes to Bar
Women: 75# and/or 14 Toes to Bar

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
This is definitely a workout where you want to save your grip so you may want to break these movements up a bit more than you think. Choose a variation on the toes to bar that you could do 10 unbroken reps of when fresh. Then, break them up into 2-3 sets from the beginning to avoid going to failure in the later rounds. The deadlift weight should also be something you could do unbroken most of the way although, again, you may want to break them up sooner to save your grip. Dig deep on the lunges. 14 reps is only 7 per leg but in rounds 5, 6, and 7, you will be feeling the burn!

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

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

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

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

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

BARBELL FRONT RACK LUNGES
Make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking 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 with each lunge. So for each set of 14 you end up doing 7 on each side.

CUSTOMIZATIONS
Go lighter
Plate to Chest Lunges
Front Rack Step Ups

PROGRAM C

PROGRAM C

WARM UP
PULL UP WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

7 Rounds

10 Toes to Bar
12 Single Leg Sandbag Deadlifts (6R/6L)
14 Alternating Front Rack Lunges

Suggestions
Men: 50-70#
Women: 25-45#

V-Up Option: 14 Reps Each Round

Extra Challenge Men/Women: 14 Toes to Bar

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
This is definitely a workout where you want to save your grip so you may want to break these movements up a bit more than you think. Choose a variation on the toes to bar that you could do 10 unbroken reps of when fresh. Then, break them up into 2-3 sets from the beginning to avoid going to failure in the later rounds. Don't rush the single leg deadlifts. Try to keep the movement controlled all the way down and back up. Remember to keep the belly tight and always be driving the heel into the floor. Dig deep on the lunges. 14 reps is only 7 per leg but in rounds 5, 6, and 7, you will be feeling the burn!

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

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

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

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

SINGLE LEG SANDBAG DEADLIFT
Hold the bag in the hang position. Shift your weight into one foot and raise the other foot off the floor behind you. Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch the bag to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. Remember 12 reps = 6 on each leg.

CUSTOMIZATION
Assisted Single Leg Deadlift

SANDBAG FRONT RACK LUNGES
For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking 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 of the way up between reps and alternate legs with each lunge. So for each set of 14 you end up doing 7 on each side.

CUSTOMIZATIONS
Adjust reps to fit movement time window
Single Shoulder Racked Lunges

MAMA MODIFICATIONS

Toes to Bar

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

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.

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.

Lying Leg Lifts

You can always scaled the range of motion with this movement and just lower or raise your legs part of the way. You can also try bending the knees or only using 1 leg at a time to relieve some of the pressure or demand on your core or you could sub Heel Taps or Functional Progression 1 If you need to scale because you're pregnant and uncomfortable lying on your back you could sub High Knee Step Overs, Blast Off Elevated Plank, Kettlebell March, Farmer Carry, or Ball Slams.

211104_Demo.mp4

211104_Prog.mp4

211104_Cust.mp4

Reps vary for this workout!

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
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, LOWER BODY DAILY TUNE UP
POST: NECK & SHOULDER RELIEVER, UPPER BODY LACROSSE BALL DAILY TUNE UP

---

PROGRAM A

PROGRAM A

WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

Reps vary for this workout!

Every 2 Minutes for 12 Minutes (6 Total Rounds)

100 Meter Farmer Carry
16 Alternating Dumbbell Shoulder Press

Suggested Weight
Men: 40-50# DBs
Women: 25-35# DBs

Extra Challenge
Men/Women: Increase to 20 Alt Presses

Score: Total # of Rounds Where All Work is Completed Within the 2 Minutes

Goal: All 6 Rounds

COACHES NOTES
There won't be a whole lot of time to rest in each 2 minute window on this one. So, choose a weight on the shoulder press that you could do 16 unbroken reps of. It would be wise, however, to break them up early. 16 is a lot for one set and we don't want to fall apart on these in the later rounds. Consider breaking them up into 2 sets for the first 3 rounds and then into 3 sets for the last 3 rounds. If you can go unbroken for all 6 rounds, they are probably too light, you should go with the extra challenge, or you are just a super beast. The farmer carries are going to take about a minute, which gives you about a minute for the presses.

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

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups

ALTERNATING SHOULDER PRESS
Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 16 reps is 8 on each arm.

CUSTOMIZATION
Single Dumbbell Shoulder Press

PROGRAM B

PROGRAM B

WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

Reps vary for this workout!

Every 2 Minutes for 12 Minutes (6 Total Rounds)

100 Meter Farmer Carry
10 Barbell Shoulder Press

Suggested Weight
Men: 75-115# Bar | 40# DBs
Women: 55-75# Bar | 25# DBs

Extra Challenge
Men/Women: Increase to 14 Presses

Score: Total # of Rounds Where All Work is Completed Within the 2 Minutes

Goal: All 6 Rounds

COACHES NOTES
There won't be a whole lot of time to rest in each 2 minute window on this one, especially in the later rounds. So, choose a weight on the shoulder press that you could do 10 unbroken reps of but it wouldn't be easy. Then, break them up early. We don't want to fall apart in the later rounds. Consider breaking them up into 2 sets for the first 3 rounds and then into 3 sets for the last 3 rounds. If you can go unbroken for all 6 rounds, the weight is probably too light, you should go with the extra challenge, or you are just a super beast. The farmer carries are going to take about a minute, which gives you about a minute for the presses.

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

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups

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

To lower, move your face out of the way, keep your elbows in front of the bar and lower with control back to the shoulders.

CUSTOMIZATION
Go lighter

PROGRAM C

PROGRAM C

WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

Reps vary for this workout!

Every 2 Minutes for 12 Minutes (6 Total Rounds)

100 Meter Suitcase Carry*
12 Sandbag Shoulder Press

*Switch hands at 50 Meters

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

Extra Challenge
Men/Women: Increase to 16 Presses

Score: Total # of Rounds Where All Work is Completed Within the 2 Minutes

Goal: All 6 Rounds

COACHES NOTES
There won't be a whole lot of time to rest in each 2 minute window on this one. Break up the shoulder press reps early. 12 is a good amount for one set and we don't want to fall apart on these in the later rounds. Consider breaking them up into 2 sets for the first 3 rounds and then into 3 sets for the last 3 rounds. If you think you can go unbroken for all 6 rounds, go with the extra challenge, or you could even switch to s seated press. The suitcase carries are going to take about a minute, which gives you about a minute for the presses. Remember to switch hands at the halfway point for each carry.

SANDBAG SUITCASE CARRY
Hold the bag by the center handle in one hand. Keep your chest up, shoulders back and belly tight. Switch hands at the halfway point. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about 1 minutes. If it's much slower or you are breaking a lot, just go :30s out, switch hands and head back.

CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups

SANDBAG SHOULDER PRESS
Stand up tall with a neutral spine. Chest up, ribcage down. Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears. Lower with control back to the shoulders/biceps.

CUSTOMIZATIONS
Adjust reps if workout with a heavier bag
Shoulder to Shoulder Press

MAMA MODIFICATIONS

Farmer Carry

This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and your breathing mechanics.

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.

211105_Demo.mp4

211105_Prog.mp4

211105_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
  POST(best after the main workout): SOGO
EITHER(can be warm up or finisher): GYMNASTICS

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

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
DUMBBELL SQUAT CLEAN WARM UP

WORKOUT

40 Power Cleans
800 Meter Run
40 Squat Cleans

*See Coaches Notes for No-Running Alternative

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

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

Score: Total Time

Goal: 10-15 Min

COACHES NOTES
If you cannot run for space, weather, injury-related reasons, etc. - do this alternate version:

4 Rounds
10 Power Cleans
1 Min Continuous Movement
10 Squat Cleans

The back has a tendency to really light up when running after picking stuff up off the ground. So, make sure in the power cleans that you are setting up properly for each rep with the chest up and belly tight. If you get sloppy, you could pay for it on the run. Break up the power cleans into 2-4 sets. Go with a weight that you can most definitely complete them in under 4 minutes. The run will take 4-5 minutes. You may want to shorten the distance if you think it will take longer than that. We want the pace to be uncomfortable. Then, when you get to the squat cleans, try to go right into your first set and at least get 7-10 reps. Again, focus on a good set up and proper form throughout.

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

800M RUN
See Coaches Notes Above

CONTINUOUS MOVEMENT
Single Unders
Quick Low Step Ups
Toe Taps

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

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

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

CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
BARBELL CLEAN WARM UP

WORKOUT

40 Power Cleans
800 Meter Run
40 Squat Cleans

*See Coaches Notes for No-Running Alternative

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

Extra Challenge
Men: 135#
Women: 85#

Score: Total Time

Goal: 10-15 Min

COACHES NOTES
If you cannot run for space, weather, injury-related reasons, etc. - do this alternate version:

4 Rounds
10 Power Cleans
1 Min Continuous Movement
10 Squat Cleans

The back has a tendency to really light up when running after picking stuff up off the ground. So, make sure in the power cleans that you are setting up properly for each rep with the chest up and belly tight. The weight is not crazy heavy but resist the urge to be too speedy out of the gate. If you get sloppy, you could pay for it on the run. Break up the power cleans into 2-4 sets. Go with a weight that you can most definitely complete them in under 4 minutes. The run will take 4-5 minutes. You may want to shorten the distance if you think it will take longer than that. We want the pace to be uncomfortable. Then, when you get to the squat cleans, try to go right into your first set and at least get 7-10 reps. Again, focus on a good set up and proper form throughout.

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

800M RUN
See Coaches Notes Above

CONTINUOUS MOVEMENT
Single Unders
Quick Low Step Ups
Toe Taps

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

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

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

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

CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat

PROGRAM C

PROGRAM C

WARM UP
FULL BODY SIMPLE WARM UP
BARBELL CLEAN WARM UP

WORKOUT

40 Power Cleans

Bike 60 Cal (M) / 44 Cal (F)
- OR -
Row 72 Cal (M) / 52 Cal (F)

40 Squat Cleans

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

Extra Challenge
Men: 135#
Women: 85#

Score: Total Time

Goal: 10-15 Min

COACHES NOTES
The back has a tendency to really light up when rowing or biking after picking stuff up off the ground a bunch of times. So, make sure in the power cleans that you are setting up properly for each rep with the chest up and belly tight. The weight is not crazy heavy but resist the urge to be too speedy out of the gate. If you get sloppy, you could pay for it on the run. Break up the power cleans into 2-4 sets. Go with a weight that you can most definitely complete them in under 4 minutes. The row/bike should take 4-5 minutes. You may want to reduce the calories if you think it will take longer than that. We want the pace to be uncomfortable. Then, when you get to the squat cleans, try to go right into your first set and at least get 7-10 reps. Again, focus on a good set up and proper form throughout.

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

ROW/BIKE
Adjust the calories to stay within the 4-5 minute time window.

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

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

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

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

CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat

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.

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.

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.

211106_Demo.mp4

211106_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): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, LOWER BODY DAILY TUNE UP
POST: HIPS 2.0, UPPER BODY DAILY TUNE UP

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

20 Rounds

5 Burpees
10 Double Unders / DB Hop Overs

Extra Challenge Men/Women: Throw on a weight vest!

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
We have a fun, mostly bodyweight (aka travels well) workout for you guys today! Yes, it's a lot of rounds but they should go by quickly. In order to hit the goal, you'll need to be getting one done every 35-55 seconds. It's possible you'll start off on the faster end of that range and then gradually lose speed. But overall, you should be moving the entire time - even if your pace slows a bit. Remember to breathe through the entire burpee. We sometimes hold our breath in the bottom bit so make it a point to exhale there!

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

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

TEAM VERSION

TEAM VERSION

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

In Teams of 2:

Perform 200 Burpees

At the start of each minute (starting at 0:00): BOTH Partners perform 10 DUs / Hop Overs

One partner works at a time on the Burpees. Switch off every 5 reps.

Extra Challenge Men/Women: Throw on a weight vest!

Score: Total Time to Complete 200 Burpees

Goal: 14-20 Min

COACHES NOTES
Alright, guys! The way this one works is the clock starts and both partners perform 10 double unders or hop overs. Then, one partner will knock out 5 burpees, then the other will knock out 5 burpees. Continue to alternate. When the clock hits the top of the minute, whichever partner is on burpees stops so that BOTH partners can do 10 double unders or hop overs. If that partner hadn't finished their set of 5, they'll continue where they left off. Keep doing that until you guys hit 200 burpees (100 each)!

Choose a burpee variation/pace that allows you to get those reps done in 20-25 seconds! Breathe deeply while you're resting / waiting for your partner to do their reps.

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

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

MAMA MODIFICATIONS

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

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.

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

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

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

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WARM UP
GYMNASTICS LOWER BODY WARM UP

WORKOUT

Every 2 Minutes for 28 Minutes

Min 0-2:

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

Min 2-4:

16 Hollow Rocks
16 Elbow Plank Hip Twists

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

Log Weight Used

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

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

BULGARIAN SPLIT SQUAT
Hold a dumbbell or kettlebell in each hand. Place the top of one foot shoelace-down on the bench behind you so the sole of your foot is facing up. Step your front foot forward enough that when you lower into the bottom position, your foot is flat on the floor and you knee does not travel beyond your toes. Your feet should be wide enough (roughly shoulder width) that you can maintain balance throughout. Keep your chest up and belly tight. Slowly lower your hips down and back toward the bench until your thigh is parallel to the floor. Your knee may or may not touch the ground. Push through the heel of your front foot to come back up. Your front knee should maintain a slight bend at the top.

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

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

MAMA MODIFICATIONS

Hollow Rocks/Hold

If you notice coning or doming in the Hollow Body position you can try elevating the legs or bending the knees to manage the pressure in the belly. If this still doesn't help you can sub Functional Progression 1 or Dead Bugs, Functional Progression 3 or Bird Dogs, Overhead plate hold, 90 degree plate hold, Farmer Carry, Waiter Walks, or Windmills (See Mama Modifications Movement Library for Demos)

Plank Hold

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

Split Squats

If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, lower the height for the back leg or modify to a squat, hip thrust, glute bridge (these can also be modified to single leg options!).
If you can perform the movement pain free but having a hard time with the balance (especially preggo mamas who have a challenge with changing center of gravity!) feel free to keep both feet on the ground for a regular lunge or try a split stance Romanian Deadlift.

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

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

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

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

5 Rounds

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

Rest 1 minute between rounds

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

Score: Slowest Round Only

Goal: 2:30-4:00

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

CUSTOMIZATIONS

SEATED PRESS
Reduce the reps to 7
Standing Shoulder Press

ALTERNATING DRAG & PULL
16 Plank Lateral Drags

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

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

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

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

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

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WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Tempo Front Squats

4 Sets of 4 Reps

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

--- THE TEMPO IS 33X1 ---

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

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

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

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

Every 3 Minutes for 15 Minutes

5 Bench Press
12 Bench Jump Overs

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

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

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

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