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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

5 Rounds

20 Dumbbell Farmer Step Up
15 Dumbbell Push Press
10 Burpee Box Jump Over

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

Extra Challenge:
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box

Score: Total Time

Goal: 12-17 Minutes

Coaches Notes
To hit the goal, you'll need to complete a round every 2:25-3:25.

Choose a weight that you can complete the step ups and push presses in 1-2 sets the whole way. Remember that for the step ups, 20 reps is 10 per side. Those should take 1:00-1:20 each time.

Be aggressive with the hips on the push presses. 15 reps should take under a minute even with a short break.

Breathe on the burpee box jump overs. Remember you do not need to stand up all the way on the box for these. Try to step off the other side in a way that allows you to smoothly transition into the next rep. These should take about a minute each time.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

5 Rounds

20 Dumbbell Farmer Step Up
15 Barbell Push Press
10 Burpee Box Jump Over

**If you don't have a pair of dumbbells for step ups you may choose to do 16 back rack step ups or lunges with your bar.

Suggestions
Men: 40# DBs / 75-95# Bar / 20-24" Box
Women: 25# DBs / 55-65# Bar / 16-20" Box

Extra Challenge:
Men: 50# DBs / 115# Bar / 22-24" Box
Women: 35# DBs / 75# Bar / 18-20" Box

Score: Total Time

Goal: 12-17 Minutes

Coaches Notes
To hit the goal, you'll need to complete a round every 2:25-3:25.

Choose a weight that you can complete the step ups and push presses in 1-2 sets the whole way. Remember that for the step ups, 20 reps is 10 per side. Those should take 1:00-1:20 each time.

Be aggressive with the hips on the push presses. 15 reps should take under a minute even with a short break.

Breathe on the burpee box jump overs. Remember you do not need to stand up all the way on the box for these. Try to step off the other side in a way that allows you to smoothly transition into the next rep. These should take about a minute each time.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

5 Rounds

20 Sandbag Shoulder Step Up
15 Shoulder to Shoulder Sandbag Push Press
10 Burpee Box Jump Over

Suggestions
Men: 50-70# Sandbag / 20-24" Box
Women: 25-45# Sandbag / 16-20" Box

Score: Total Time

Goal: 12-17 Minutes

Coaches Notes
To hit the goal, you'll need to complete a round every 2:25-3:25.

The step ups and push presses should be completed in 1-2 sets the whole way. Adjust the reps if you are working with a heavier bag and think you'd have to break them up more than that. Remember that for the step ups, 20 reps is 10 per side. Switch shoulders every round or every 10 reps.Those should take 1:00-1:20 each time.

Be aggressive with the hips on the push presses. 15 reps should take under a minute even with a short break.

Breathe on the burpee box jump overs. Remember you do not need to stand up all the way on the box for these. Try to step off the other side in a way that allows you to smoothly transition into the next rep. These should take about a minute each time.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

MAMA MODIFICATIONS

Step Ups/Weighted Step Ups

This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Shoulder Press

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 throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.

Box Jump

If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Sets

Each Set is 4 Rounds

20 Double Unders/Hop Overs
14 Dumbbell Deadlifts
7 Dumbbell Squats

Rest 2 Minutes between "Sets"

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Set 1 Time
Set 2 Time

Goal: Each set between 5-7 Minutes

Coaches Notes
There are a lot of deadlifts in this workout. Make sure that you go with a very manageable load and pay attention to your movement quality at all times. To hit the goal for each set, rounds should be completed in 1:00-1:25.

The double unders/hop overs are just a minor inconvenience. They should never take more than 15-20 seconds. Choose something that you can do unbroken.

There is no need to rush the deadlifts and try to do them as fast as possible. Focus instead on really solid movement. Make sure you are keeping your belly tight and standing up all the way on every rep. Squeeze your butt at the top.

Choose a weight that you can go unbroken on the squats and deadlifts the whole way.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Sets

Each Set is 4 Rounds

20 Double Unders/Hop Overs
10 Barbell Deadlifts
5 Barbell Front Squats

Rest 2 Minutes between "Sets"

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

Extra Challenge:
Men: 135# / Barbell Hop Overs
Women: 85# / Barbell Hop Overs

Score:
Set 1 Time
Set 2 Time

Goal: Each set between 5-7 Minutes

Coaches Notes
There are a lot of deadlifts in this workout. Make sure that you go with a very manageable load and pay attention to your movement quality at all times. To hit the goal for each set, rounds should be completed in 1:00-1:25.

The double unders/hop overs are just a minor inconvenience. They should never take more than 15-20 seconds. Choose something that you can do unbroken.

There is no need to rush the deadlifts and try to do them as fast as possible. Focus instead on really solid movement. Make sure you are keeping your belly tight and standing up all the way on every rep. Squeeze your butt at the top.

Choose a weight that you can go unbroken on the squats and deadlifts the whole way.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Sets

Each Set is 4 Rounds

20 Double Unders/Hop Overs
14 Sandbag Deadlifts
7 Sandbag Front Squats

Rest 2 Minutes between "Sets"

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

Score:
Set 1 Time
Set 2 Time

Goal: Each set between 5-7 Minutes

Coaches Notes
There are a lot of deadlifts in this workout. Make sure that you go with a very manageable load and pay attention to your movement quality at all times. To hit the goal for each set, rounds should be completed in 1:00-1:25.

The double unders/hop overs are just a minor inconvenience. They should never take more than 15-20 seconds. Choose something that you can do unbroken.

There is no need to rush the deadlifts and try to do them as fast as possible. Focus instead on really solid movement. Make sure you are keeping your belly tight and standing up all the way on every rep. Squeeze your butt at the top.

If you are unable to go unbroken for both the deadlifts and squats with the weight of your bag, consider reducing to a number of reps that allows you to get those two movements done in 0:45-1:00.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

MAMA MODIFICATIONS

Jump/Skip/Hop Overs

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 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.

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.

DB/Back/Front/Goblet/Air 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. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

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

Run 200 Meters
12 Toes to Bar

**If doing weighted sit ups keep the number at 12.

**If doing V-ups or Alternating V-ups increase reps each round to 16.

No weight needed today

Extra Challenge:
Men/Women: Increase Toes to Bar to 16 Each Time

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

Coaches Notes
To hit the goal, we are looking at 1:30-2:00 per round. It is likely that your round times will slow down a bit as the workout progresses and you have to break up the toes to bar more frequently so keep that in mind when choosing your customizations.

The run should take a minute or less each time. Push the pace and get uncomfortable with every running interval.

Choose a variation of toes to bar, V-Ups etc that you can complete in :30-1:00 every time. You may be able to do 12 unbroken for the first couple of rounds but don't do that if that means the following rounds are going to be way broken up. Break early, before you think you need to. Think 1-3 sets the whole way.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

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

Bike 15 Cal (M) / 11 Cal (W)
-OR- Row 250 Meters
12 Toes to Bar

**If doing weighted sit ups keep the number at 12.

**If doing V-ups or Alternating V-ups increase reps each round to 16

No weight needed today

Extra Challenge:
Men/Women: Increase Toes to Bar to 16 Each Time

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

Coaches Notes
To hit the goal, we are looking at 1:30-2:00 per round. It is likely that your round times will slow down a bit as the workout progresses and you have to break up the toes to bar more frequently so keep that in mind when choosing your customizations.

The bike/row should take a minute or less each time. Push the pace and get uncomfortable with every bike/row interval.

Choose a variation of toes to bar, V-Ups etc that you can complete in :30-1:00 every time. You may be able to do 12 unbroken for the first couple of rounds but don't do that if that means the following rounds are going to be way broken up. Break early, before you think you need to. Think 1-3 sets the whole way.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

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. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. 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.

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.

Sit Up

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.

Goal Reps Vary Between Versions Today!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

1 Minute Max Reps Alternating Dumbbell Power Snatch
1 Minute Max Reps Renegade Row
1 Minute Max Reps Dumbbell Hang Squat Clean
1 Minute Max Reps Push Up + Pull Across
1 Minute Rest

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Reps from ALL 4 Rounds - ALL Movements COMBINED

Goal: 185-300 Reps

Coaches Notes
Here's a breakdown of the reps you should be shooting for each round for each movement in order to hit the goal: 15-25 Snatches, 8-15 Renegade Rows, 12-18 Hang Squat Cleans, and 12-20 Push Up + Pull Across. Be sure to customize the movement(s) to hit the goal range!

Because there's no allotted rest or transition time between minutes, we recommend moving for the first 50 seconds or so of the minute then allow for 10 seconds or so of time to transition to the next movement. That is except for the final minute of push up + pull across - you should work the entire time knowing you have a minute to rest before the next round starts.

You'll be going back and forth from explosive movements to more strict movements. That means you should be able to push yourself pretty hard each minute. When it comes time for the snatches and hang cleans, really focus on your legs and hips getting the weight up so that your shoulders can be saved for the push ups.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

1 Minute Max Reps Barbell Power Snatch
1 Minute Max Reps Renegade Row
1 Minute Max Reps Barbell Hang Squat Clean
1 Minute Max Reps Push Up + Pull Across
1 Minute Rest

**If you don't have a pair of dumbbells for Renegade Rows and Push Up Pull Across you may choose to do inverted rows or strict pull ups and Push Up and Over a plate.

Suggestions
Men: 40# DBs / 75# Barbell
Women: 25# DBs / 55# Barbell

Extra Challenge:
Men: 50# DBs / 95-115# Barbell
Women: 35# DBs / 65-75# Barbell

Score: Total Reps from ALL 4 Rounds - ALL Movements COMBINED

Goal: 160-265

Coaches Notes
Here's a breakdown of the reps you should be shooting for each round for each movement in order to hit the goal: 10-18 Snatches, 8-15 Renegade Rows, 12-18 Hang Squat Cleans, and 12-20 Push Up + Pull Across. Be sure to customize the movement(s) to hit the goal range!

Because there's no allotted rest or transition time between minutes, we recommend moving for the first 50 seconds or so of the minute then allow for 10 seconds or so of time to transition to the next movement. That is except for the final minute of push up + pull across - you should work the entire time knowing you have a minute to rest before the next round starts.

You'll be going back and forth from explosive movements to more strict movements. That means you should be able to push yourself pretty hard each minute. When it comes time for the snatches and hang cleans, really focus on your legs and hips getting the weight up so that your shoulders can be saved for the push ups.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

1 Minute Max Reps Sandbag Ground to Overhead
1 Minute Max Reps Push Up + Lateral Drag
1 Minute Max Reps Sandbag Hang Squat Clean
1 Minute Max Reps Sandbag Push Up and Over
1 Minute Rest

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

Score: Total Reps from ALL 4 Rounds - ALL Movements COMBINED

Goal: 175-280

Coaches Notes
Here's a breakdown of the reps you should be shooting for each round for each movement in order to hit the goal: 12-20 Ground to Overhead, 8-15 Push Up + Lateral Drag, 12-18 Hang Squat Cleans, and 12-20 Push Up + Over. Be sure to customize the movement(s) to hit the goal range!

Because there's no allotted rest or transition time between minutes, we recommend moving for the first 50 seconds or so of the minute then allow for 10 seconds or so of time to transition to the next movement. That is except for the final minute of push up + pull across - you should work the entire time knowing you have a minute to rest before the next round starts.

You'll be going back and forth from explosive movements to more strict movements. That means you should be able to push yourself pretty hard each minute. When it comes time for the ground to overhead and hang cleans, really focus on your legs and hips getting the weight up so that your shoulders can be saved for the push ups.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

MAMA MODIFICATIONS

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.

Power 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. It may also be more comfortable to start from the hang position or to adjust your stance slightly.

Push Up/Push Up Taps

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 always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Plank Hold

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 always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Each program version has a different rep scheme today so read carefully!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: ASGARD

12 Rounds

6 Kipping Pull Up
12 Dumbbell Deadlift
9 Dumbbell Squat

Strict Pull Up Option: 3-4 Strict Pull Ups Each Round

Suggestions
Men: 40# DB
Women: 25# DB

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

Score: Total Time
Goal: 12 - 18 Minutes

Coaches Notes
Be careful not to come out too hot on this one, guys! It'll be tempting to because the reps are low but twelve rounds is A LOT. Pace yourself to finish a round every 1:00-1:30. That means choosing a pull up variation that you can do unbroken for at least the first half of the workout. Beyond that, you should only need to break once, MAYBE twice to get 6 reps done. Choose a weight for the deadlift that allows you to get those reps done in 30-45 seconds. If you need to break on those, do it after the eleventh rep then use the twelfth deadlift to get the dumbbells up to your shoulders for squats. Keep your belly tight during the squats and squeeze your butt fully at the top of each rep!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: ASGARD

12 Rounds

6 Kipping Pull Up
9 Barbell Deadlift
6 Barbell Front Squat

Strict Pull Up Option: 3-4 Strict Pull Ups Each Round

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

Extra Challenge:
Men: 135#+
Women: 85#+

Score: Total Time
Goal: 12 - 18 Minutes

Coaches Notes
Be careful not to come out too hot on this one, guys! It'll be tempting to because the reps are low but twelve rounds is A LOT. Pace yourself to finish a round every 1:00-1:30. That means choosing a pull up variation that you can do unbroken for at least the first half of the workout. Beyond that, you should only need to break once, MAYBE twice to get 6 reps done. Choose a weight for the deadlift that allows you to get those reps done in 30-45 seconds and that you know you can front squat for 6 unbroken reps. If you need to break on the deadlifts, do it after the eighth rep then use the ninth deadlift to get the bar up to your shoulders for squats. Keep your belly tight during the squats and squeeze your butt fully at the top of each rep!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

12 Rounds

6 Kipping Pull Up
9 Sandbag Over Shoulder
9 Sandbag Front Squat

Strict Pull Up Option: 3-4 Strict Pull Ups Each Round

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

Score: Total Time
Goal: 12 - 18 Minutes

Coaches Notes
Be careful not to come out too hot on this one, guys! It'll be tempting to because the reps are low but twelve rounds is A LOT. Pace yourself to finish a round every 1:00-1:30. That means choosing a pull up variation that you can do unbroken for at least the first half of the workout. Beyond that, you should only need to break once, MAYBE twice to get 6 reps done. You're aiming to get those sandbag over shoulder reps done in 30-45 seconds. If they're taking you much longer than that, consider reducing the reps to a number you can complete within that timeframe each round. Keep your elbows high during the squats and squeeze your butt fully at the top of each rep!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

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.

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.

DB/Back/Front/Goblet/Air 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. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

30 Dumbbell Hang Power Clean
30 Dumbbell Facing Burpee
30 Dumbbell Push Press
20 Dumbbell Hang Power Clean
20 Dumbbell Facing Burpee
20 Dumbbell Push Press
10 Dumbbell Hang Power Clean
10 Dumbbell Facing Burpee
10 Dumbbell Push Press

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time
Goal: 10-15 Minutes

Coaches Notes
You've got 60 reps of each movement all day. So, once you complete the round of 30 for each movement, you are halfway through. If that first round takes longer than 8 minutes, lower the weight or customize another way. Choose a weight that you can complete at least 8 reps at a time for both the power cleans and the push presses.

Don't get too crazy on the burpees right off the bat. Try to find a smooth pace that you can just keep going rather than a lot of stop and start. Remember to breathe throughout the movement. Choose a variation that you can move at a speed of about 10+ burpees a minute.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

30 Barbell Hang Power Clean
30 Bar Facing Burpee
30 Barbell Push Press
20 Barbell Hang Power Clean
20 Bar Facing Burpee
20 Barbell Push Press
10 Barbell Hang Power Clean
10 Bar Facing Burpee
10 Barbell Push Press

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

Extra Challenge:
Men: 115#
Women: 75#

Score: Total Time
Goal: 10-15 Minutes

Coaches Notes
You've got 60 reps of each movement all day. So, once you complete the round of 30 for each movement, you are halfway through. If that first round takes longer than 8 minutes, lower the weight or customize another way. Choose a weight that you can complete at least 8 reps at a time for both the power cleans and the push presses.

Don't get too crazy on the burpees right off the bat. Try to find a smooth pace that you can just keep going rather than a lot of stop and start. Remember to breathe throughout the movement. Choose a variation that you can move at a speed of about 10+ burpees a minute.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

30 Sandbag Hang Power Clean
30 Sandbag Facing Burpee
30 Sandbag Push Press
20 Sandbag Hang Power Clean
20 Sandbag Facing Burpee
20 Sandbag Push Press
10 Sandbag Hang Power Clean
10 Sandbag Facing Burpee
10 Sandbag Push Press

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

Score: Total Time
Goal: 10-15 Minutes

Coaches Notes
You've got 60 reps of each movement all day. So, once you complete the round of 30 for each movement, you are halfway through. If that first round takes longer than 8 minutes, customize the burpees or, if you are working with a heavier bag, consider adjust the reps to 25-15-5 for the sandbag movements.

Don't get too crazy on the burpees right off the bat. Try to find a smooth pace that you can just keep going rather than a lot of stop and start. Remember to breathe throughout the movement. Choose a variation that you can move at a speed of about 10+ burpees a minute.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

MAMA MODIFICATIONS

Power 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. It may also be more comfortable to start from the hang position or to adjust your stance slightly.

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.

Shoulder Press

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 throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

15 Kettlebell Overhead Swings
30 Air Squats
Run 400 Meters

Rest 2 Minutes Between Rounds

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

Extra Challenge:
Men/Women: 5 Rounds

**Only allowed to do Extra Challenge if all 4 of first rounds are under 3:40 (not including 2 minute rest)

Score:
Fastest Round
Slowest Round

Goal: 3:20 - 5:00

Coaches Notes
2 scores today, you know what that means.. send it on every round! You get a juicy 2 minute rest between rounds so you should be relatively fresh for the swings. Go with a weight and/or variation that you can complete 15 reps unbroken.

30 air squats are going to take about a minute or so. Try not to break on those. If anything, take an extra breath at the top of the rep when you get tired but see if you can keep your feet planted in one spot for all 30 reps.

We want you to get super uncomfortable on the run. Use the first 20-30 seconds to flush out the legs after the squats and then turn up the intensity a bit. You should be pretty spent after every round.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

15 Kettlebell Overhead Swings
30 Air Squats
30 Cal Bike (M) / 22 Cal Bike W)
-OR- 500 Meter Row

Rest 2 Minutes Between Rounds

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

Extra Challenge:
Men/Women: 5 Rounds

**Only allowed to do Extra Challenge if all 4 of first rounds are under 3:40 (not including 2 minute rest)

Score:
Fastest Round
Slowest Round

Goal: 3:20 - 5:00

Coaches Notes
2 scores today, you know what that means.. send it on every round! You get a juicy 2 minute rest between rounds so you should be relatively fresh for the swings. Go with a weight and/or variation that you can complete 15 reps unbroken.

30 air squats are going to take about a minute or so. Try not to break on those. If anything, take an extra breath at the top of the rep when you get tired but see if you can keep your feet planted in one spot for all 30 reps.

We want you to get super uncomfortable on the bike/row. Use the first 20-30 seconds to flush out the legs after the squats and then turn up the intensity a bit. You should be pretty spent after every round.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

MAMA MODIFICATIONS

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.

DB/Back/Front/Goblet/Air 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. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. 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.

Reps vary between all 3 versions of ABC today!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

20 Goblet Step Up (Right Leg Only)
20 Alternating Dumbbell Bent Over Row
20 Goblet Step Up (Left Leg Only)
20 Alternating Shoulder Press

**For this workout focus more on solid movement than speed!!

Suggestions
Men: 40-55# KB/DB for Step Up / 40# DBs for BOR and SP / 20-24" Box
Women: 25-35# KB/DB for Step Up / 25# DBs for BOR and SP / 16-20" Box

Extra Challenge:
Men: 40-55# KB/DB for Step Up / 50# DBs for BOR and SP / 22-24" Box
Women: 25-35# KB/DB for Step Up / 35# DBs for BOR and SP / 18-20" Box

Score: Enter Total Time - but Focus on Solid Movement
Goal: This workout should take 22-26 Minutes

Coaches Notes
To hit the goal, each round should take 4:30-5:15. As stated above, this is not about going as fast as possible. We want quality movement and especially on the step ups and bent over rows to really be focusing on the working muscles.

Remember that for the single side goblet step ups, you can leave the front foot planted on the box. Load that front leg on every rep. Avoid pushing off excessively with the back leg. You can also go with goblet lunges. These are still one side at a time. Go with a weight that you can complete 20 reps in 1-2 sets and in under 90 seconds.

Focus on being nice and controlled in the alternating bent over rows. We definitely don't want to be over-rotating the spine during the row portion of the movement. Plant your feet and keep the belly tight, avoid jerking up with the chest to move the weight. Choose a weight that you can complete these in 1-2 sets.

Same with the alternating shoulder presses, stand up tall and keep the belly tight. Go with a weight you can complete them in about a minute and in 1-2 sets.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

20 Goblet Step Up (Right Leg Only)
14 Barbell Bent Over Row
20 Goblet Step Up (Left Leg Only)
14 Barbell Shoulder Press

**For this workout focus more on solid movement than speed!!

**If you don't have a KB/DB to do the the goblet step up - you may choose to do a step up holding a bumper plate.

Suggestions
Men: 40-55# KB/DB for Step Up / 75-95# for BOR and SP / 20-24" Box
Women: 25-35# KB/DB for Step Up / 55-65# for BOR and SP / 16-20" Box

Extra Challenge:
Men: 40-55# KB/DB for Step Up / 115# for BOR and SP / 20-24" Box
Women: 25-35# KB/DB for Step Up / 75# for BOR and SP / 16-20" Box

Score: Enter Total Time - but Focus on Solid Movement
Goal: This workout should take 22-26 Minutes

Coaches Notes
To hit the goal, each round should take 4:30-5:15. As stated above, this is not about going as fast as possible. We want quality movement and especially on the step ups and bent over rows to really be focusing on the working muscles.

Remember that for the single side goblet step ups, you can leave the front foot planted on the box. Load that front leg on every rep. Avoid pushing off excessively with the back leg. You can also go with goblet lunges. These are still one side at a time. Go with a weight that you can complete 20 reps in 1-2 sets and in under 90 seconds.

Focus on being nice and controlled in the bent over rows. Plant your feet and keep the belly tight, avoid jerking up with the chest to move the weight. Choose a weight that you can complete these in 1-2 sets.

Same with the shoulder presses, stand up tall and keep the belly tight. Go with a weight you can complete them in about a minute and in 1-2 sets.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

16 Sandbag Shoulder Step Up (Right Leg Only)
16 Sandbag Bent Over Slam
16 Sandbag Shoulder Step Up (Left Leg Only)
16 Seated Sandbag Shoulder Press

**For this workout focus more on solid movement than speed!!

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

Extra Challenge:
Men/Women: Increase reps to 20 for everything

Score: Enter Total Time - but Focus on Solid Movement
Goal: This workout should take 22-26 Minutes

Coaches Notes
To hit the goal, each round should take 4:30-5:15. As stated above, this is not about going as fast as possible. We want quality movement and especially on the step ups to really be focusing on the working muscles.

Remember that for the single side step ups, you can leave the front foot planted on the box. Load that front leg on every rep. Avoid pushing off excessively with the back leg. You can also go with single shoulder lunges. These are still one side at a time. Ideally these are completed in 1-2 sets and in under 90 seconds.

With the bent over slams, you get an opportunity to be explosive and aggressive. Savor that and don't rush them. Set up for a really powerful slam on every rep.

For the seated shoulder presses, keep a proud chest and the belly tight. Shoot for 1-3 sets in around a minute each time.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

MAMA MODIFICATIONS

Step Ups/Weighted Step Ups

This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Shoulder Press

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 throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Reps Vary between versions ABC today!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

60 Dumbbell Hop Overs
20 Dumbbell Squats

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 5 Rounds - 50# DBs
Women: 5 Rounds - 35# DBs

Score: Total Time
Goal: 10-15 Minutes

Coaches Notes
We are shooting for some quick and dirty rounds today. Each round should take 2:30-3:15. The hop overs are going to be especially challenging after the squats. Break them up into smaller sets of 20-30 at a time. Dig deep on the squats. See if you can break them up less than you normally do. Think 1-2 sets the whole way.

Rather than putting the dumbbells down during the set and having to pick them back up again, consider slowing down a bit and taking an extra breath between reps. This will allow you to keep going while still getting a bit of recovery too.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

60 Dumbbell Hop Overs
15 Barbell Back Squat

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

Extra Challenge:
Men: 135-155#
Women: 85-105#

Score: Total Time
Goal: 10-15 Minutes

Coaches Notes
We are shooting for some quick and dirty rounds today. Each round should take 2:30-3:15. The hop overs are going to be especially challenging after the squats. Break them up into smaller sets of 20-30 at a time. Dig deep on the squats. See if you can break them up less than you normally do. Think 1-2 sets the whole way.

Rather than putting the bar down during the set and having to pick them back up again, consider slowing down a bit and taking an extra breath between reps. This will allow you to keep going while still getting a bit of recovery too.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

60 Sandbag Hop Overs
20 Sandbag Back Squats

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

Extra Challenge:
Men/Women: 5 Rounds

Score: Total Time
Goal: 10-15 Minutes

Coaches Notes
We are shooting for some quick and dirty rounds today. Each round should take 2:30-3:15. The hop overs are going to be especially challenging after the squats. Break them up into smaller sets of 20-30 at a time. Dig deep on the squats. See if you can break them up less than you normally do. Think 1-2 sets the whole way.

Rather than putting the bag down during the set and having to pick it back up again, consider slowing down a bit and taking an extra breath between reps. This will allow you to keep going while still getting a bit of recovery too.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

MAMA MODIFICATIONS

Jump/Skip/Hop Overs

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 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.

DB/Back/Front/Goblet/Air 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. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

16 Minute AMRAP
(As Many Rounds and Reps as Possible in 16 Minutes)

16 Alternating Single Arm DB Power Snatch
12 Box Jump Over

Suggestions
Men: 40# DB / 20-24" Box
Women: 25# DB / 16-20" Box

Extra Challenge:
Men: 50# DB / 22-24" Box
Women: 35# DB / 18-20" Box

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-9 Rounds

Coaches Notes
You're aiming to finish a round every 1:40-2:40. That should be totally doable. If you think you'll move much faster than that, go with the extra challenge! Find a steady rhythm as you move through the snatches and try your best to exhale at the top of each rep. Those should take 30 seconds - definitely no more than 45. Don't go out guns blazing on the box jump overs. One tip to help control your pace is to stand up on the top of the box and step down to the other side. You're shooting to get those done in 0:45-1:15.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

16 Minute AMRAP
(As Many Rounds and Reps as Possible in 16 Minutes)

10 Barbell Power Snatch
12 Box Jump Over

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

Extra Challenge:
Men: 95# / 22-24" Box
Women: 65# / 18-20" Box

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-9 Rounds

Coaches Notes
You're aiming to finish a round every 1:40-2:40. That should be totally doable. If you think you'll move much faster than that, go with the extra challenge! Choose a weight for the snatches that allows you to get those 10 reps done in 2-3 quick sets. Try your best to exhale at the top of each rep. Those should take no more than 45 seconds. Don't go out guns blazing on the box jump overs. One tip to help control your pace is to stand up on the top of the box and step down to the other side. You're shooting to get those done in 0:45-1:15.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

16 Minute AMRAP
(As Many Rounds and Reps as Possible in 16 Minutes)

12 Sandbag Ground to Overhead
12 Box Jump Over

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

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-9 Rounds

Coaches Notes
You're aiming to finish a round every 1:40-2:40. That should be totally doable. Find a steady rhythm with the ground to overhead. Dropping from overhead each rep and setting right back up for the next rep should allow you to move quick enough to get those done in 45 seconds or less. Try your best to exhale at the top of each rep. Reduce the reps if you're having trouble getting those done in under a minute. Don't go out guns blazing on the box jump overs. One tip to help control your pace is to stand up on the top of the box and step down to the other side. You're shooting to get those done in 0:45-1:15.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

20 Minute AMRAP
(As Many Rounds and Reps as Possible in 20 Minutes)

8 Alternating Dumbbell Power Snatch
6 Box Jump Over

Partner 1 will do 1 round - then Partner 2 will go.

Keep rotating for 20 minutes!

*If you want to do this workout with Barbell Power Snatches - go with 5 reps; for Sandbag Ground to Overhead, go with 6!

Suggestions
Men: 40# DB / 20-24" Box
Women: 25# DB / 16-20" Box

Extra Challenge:
Men: 50# DB / 22-24" Box
Women: 35# DB / 18-20" Box

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 16-24 Rounds COMBINED

Coaches Notes
In order to hit the goal, you and your partner need to be finishing a round every 0:50-1:15. That should be totally doable, especially considering you get to rest while your partner works. The weight you choose for the snatches should allow you to get those 8 reps done unbroken the entire time. You don't need to sprint the box jump overs but you should jump to a height and at a pace that allows you to get those done in 30 seconds or less! Go with the extra challenge if you think you'll be moving much faster.

MAMA MODIFICATIONS

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.

Box Jump

If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: YMIR

6 Minute AMRAP
20 Burpees
60 Air Squats
Max Reps Alternating Dumbbell Power Snatch

Rest 4 Minutes

6 Minute AMRAP
20 Burpees
60 Air Squats
Max Dumbbell Cluster -OR- Squat Clean + Jerk

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

Extra Challenge:
Men & Women: 30 Burpees / 90 Air Squats

Score 1: Power Snatch Reps
Score 2: Squat Clean to Overhead Reps

Goal 1: 30-40 Reps Snatch
Goal 2: 20-27 Reps Clean to Overhead

Coaches Notes
Vault 2022, here we go baby!! Set yourself up so that you get 2-3 minutes in each of the AMRAPs for the max reps movements. You don't want to go crazy on the burpees and air squats. You'll want some juice for the snatches and clean to overheads. So, choose a variation on the burpees you can complete 20 reps at a smooth pace in 1:00-1:30. For the air squats, especially in the second AMRAP, consider breaking them up a bit more than you are used to. 60 reps should take around 2 minutes which is doable even with a couple short shakeout breaks.

It is pretty unlikely that you will be able to do 2-3 minutes straight of power snatches and certainly not clusters. So pick a small number of reps to do at a time. For the snatches, maybe it is 10 reps, a short break, then get right back to it. For the clusters/squat clean & jerks, think sets of 3-7 reps at a time the whole way. Remember to focus on quality movement. You will be fatigued by the time you get to the max reps movements, so take an extra beat to set up properly for every rep.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: YMIR

6 Minute AMRAP
20 Burpees
60 Air Squats
Max Reps Power Snatch

Rest 4 Minutes

6 Minute AMRAP
20 Burpees
60 Air Squats
Max Barbell Cluster -OR- Squat Clean + Jerk

Suggestions
Men: 75-95# Snatches / 95-115# Clusters
Women: 55-65# Snatches / 65-75# Clusters

Extra Challenge:
Men & Women: 30 Burpees / 90 Air Squats
Men: 95# Snatches / 135# Clusters
Women: 65# Snatches / 85# Clusters

Score 1: Power Snatch Reps
Score 2: Squat Clean to Overhead Reps

Goal 1: 25-35 Reps Snatch
Goal 2: 15-22 Reps Clean to Overhead

Coaches Notes
Vault 2022, here we go baby!! Set yourself up so that you get 2-3 minutes in each of the AMRAPs for the max reps movements. You don't want to go crazy on the burpees and air squats. You'll want some juice for the snatches and clean to overheads. So, choose a variation on the burpees you can complete 20 reps at a smooth pace in 1:00-1:30. For the air squats, especially in the second AMRAP, consider breaking them up a bit more than you are used to. 60 reps should take around 2 minutes which is doable even with a couple short shakeout breaks.

It is highly unlikely that you will be able to do 2-3 minutes straight of power snatches or clusters. So pick a small number of reps to do at a time or you may even just do quick singles. Try going a little heavier on the squat clean to overhead movement than on the power snatches. Of course, you can keep the load the same if you need to. You have the option to do a cluster, going right into the press overhead as you come out of the squat. Or you can take a moment to reset with the bar on your shoulders, then perform a jerk. Remember to focus on quality movement. You will be fatigued by the time you get to the max reps movements, so take an extra beat to set up properly for every rep.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: YMIR

6 Minute AMRAP
20 Burpees
60 Air Squats
Max Reps Sandbag Ground to Overhead

Rest 4 Minutes

6 Minute AMRAP
20 Burpees
60 Air Squats
Max Sandbag Cluster -OR- Squat Clean + Jerk

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

Extra Challenge:
Men & Women: 30 Burpees / 90 Air Squats

Score 1: Power Snatch Reps
Score 2: Squat Clean to Overhead Reps

Goal 1: 35-45 Reps Ground to Overhead
Goal 2: 22-30 Reps Clean to Overhead

Coaches Notes
Vault 2022, here we go baby!! Set yourself up so that you get 2-3 minutes in each of the AMRAPs for the max reps movements. You don't want to go crazy on the burpees and air squats. You'll want some juice for the snatches and clean to overheads. So, choose a variation on the burpees you can complete 20 reps at a smooth pace in 1:00-1:30. For the air squats, especially in the second AMRAP, consider breaking them up a bit more than you are used to. 60 reps should take around 2 minutes which is doable even with a couple short shakeout breaks.

It is pretty unlikely that you will be able to do 2-3 minutes straight of ground to overheads and certainly not clusters. So pick a small number of reps to do at a time. For the ground to overhead, maybe it is 6-8 reps, a short break, then get right back to it. For the clusters/squat clean & jerks, think sets of 3-7 reps at a time the whole way. Remember to focus on quality movement. You will be fatigued by the time you get to the max reps movements, so take an extra beat to set up properly for every rep.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

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.

DB/Back/Front/Goblet/Air 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. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. 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.

Power 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. It may also be more comfortable to start from the hang position or to adjust your stance slightly.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

20 Minute AMRAP
(As Many Rounds and Reps as Possible in 20 Minutes)

3 Devil Press
6 Toes to Bar
9 Push Up
12 Box Jumps

** If doing v-up/alternating v-up in place of toes to bar do 10 reps.

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: Increase Reps to 4-8-10-12
Women: Increase Reps to 4-8-10-12

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8-12 Rounds

Coaches Notes
To hit the goal today, you'll need to complete a round every 1:40-2:30. With 4 movements and all the getting down on the ground or up on the bar, the transitions will eat up a lot of time too. So, keep that in mind and try to set yourself up so that you can smoothly go from one movement into the next.

Choose a variation on each of these movements that you think you can go unbroken the whole way. Maybe in the back half of the workout you take a quick break on the toes to bar and/or push ups but it should be just long enough to shake out the arms or reset the grip.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

20 Minute AMRAP
(As Many Rounds and Reps as Possible in 20 Minutes)

3 Sandbag Burpee
6 Toes to Bar
9 Push Up
12 Box Jumps

** If doing v-up/alternating v-up in place of toes to bar do 10 reps.

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

Extra Challenge:
Men: Increase Reps to 4-8-10-12
Women: Increase Reps to 4-8-10-12

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8-12 Rounds

Coaches Notes
To hit the goal today, you'll need to complete a round every 1:40-2:30. With 4 movements and all the getting down on the ground or up on the bar, the transitions will eat up a lot of time too. So, keep that in mind and try to set yourself up so that you can smoothly go from one movement into the next.

Choose a variation on each of these movements that you think you can go unbroken the whole way. Maybe in the back half of the workout you take a quick break on the toes to bar and/or push ups but it should be just long enough to shake out the arms or reset the grip.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

MAMA MODIFICATIONS

Devil Press

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

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.

Push Up/Push Up Taps

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 always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Box Jump

If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Sit Up

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

Run 200 Meters
12 Dumbbell Push Press
18 Alternating Farmer Lunges
Run 200 Meters

Rest 1 Minute Between Rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Fastest Round
Slowest Round

Goal: 3:00-4:00

Coaches Notes
We've got little push press and farmer lunge sandwich today on a couple of thin slices of running. You should be pushing the pace in every round and expect that the times will fall off as the workout progresses.

Each run should take a minute or less. Dig in and get uncomfortable, especially on the second run each round. Choose a weight on the push presses and lunges that you can complete the reps in 1-2 sets each time. Remember that each lunge counts as one rep, so 18 reps is 9 per side.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

Run 200 Meters
12 Barbell Push Press
18 Alternating Back Rack Lunges
Run 200 Meters

Rest 1 Minute Between Rounds

**Could also do this version with your sandbag:
Sandbag Push Press
Sandbag Back Rack Lunge

Suggestions
Men: 75#
Women: 55#

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

Score:
Fastest Round
Slowest Round

Goal: 3:00-4:00

Coaches Notes
We've got little push press and barbell lunge sandwich today on a couple of thin slices of running. You should be pushing the pace in every round and expect that the times will fall off as the workout progresses.

Each run should take a minute or less. Dig in and get uncomfortable, especially on the second run each round. Choose a weight on the push presses and lunges that you can complete the reps in 1-2 sets each time. Remember that each lunge counts as one rep, so 18 reps is 9 per side.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

Bike 15 Cal (M) / 11 Cal (W)
-OR- Row 250 Meters

12 Barbell Push Press
18 Alternating Back Rack Lunges

Bike 15 Cal (M) / 11 Cal (W)
-OR- Row 250 Meters

Rest 1 Minute Between Rounds

**Could also do this version with your sandbag:
Sandbag Push Press
Sandbag Back Rack Lunge

Or dumbbells as seen in Program A

Suggestions
Men: 75#
Women: 55#

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

Score:
Fastest Round
Slowest Round

Goal: 3:00-4:00

Coaches Notes
We've got little push press and farmer lunge sandwich today on a couple of thin slices of bike or row. You should be pushing the pace in every round and expect that the times will fall off as the workout progresses.

Each bike/row should take a minute or less. Dig in and get uncomfortable, especially on the second bike/row each round. Choose a weight on the push presses and lunges that you can complete the reps in 1-2 sets each time. Remember that each lunge counts as one rep, so 18 reps is 9 per side.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

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. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. 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.

Shoulder Press

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 throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Lunge/Weighted Lunge

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.

Reps and goal scores vary for the different versions today

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

As Far as Possible in 12 Minutes

30 Double Unders/Hop Overs
2 Dumbbell Power Clean
30 Double Unders/Hop Overs
4 Dumbbell Power Clean
30 Double Unders/Hop Overs
6 Dumbbell Power Clean
...

Keep adding 2 Power Clean each time and get as far as possible in 12 minutes.

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: POWER CLEAN reps of last completed round + any Additional Reps (including double unders) in the next round.

Goal: Finish the round of 16-20 Power Cleans

Coaches Notes
In terms of scoring - if you complete the round of 30 double unders and 16 power cleans and get 9 cleans into the next round, your score would be 16 + 39 (30 double unders + 9 cleans).

If you get into the goal range, that is 72-110 total power cleans. Choose a weight that you can handle that kind of volume in 12 minutes. You should be able to go unbroken through the round of 6 or 8 at least. After that, a short break might be a good idea. If the first three rounds take longer than 3:00, definitely customize something so you can move a bit faster.

For the double unders, 30 reps should take less than 30 seconds. If they are going to be really broken up, go with hop overs. You should be able to do at least 10 unbroken double unders consistently to go with that option on this workout. Otherwise, hop overs are the way to go.. and they will pack quite a punch!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

As Far as Possible in 12 Minutes

30 Double Unders/Hop Overs
1 Barbell Power Clean
30 Double Unders/Hop Overs
2 Barbell Power Clean
30 Double Unders/Hop Overs
3 Barbell Power Clean
...

Keep adding 2 Power Clean each time and get as far as possible in 12 minutes.

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

Extra Challenge:
Men: 135-175#
Women: 85-115#

Score: POWER CLEAN reps of last completed round + any Additional Reps (including double unders) in the next round.

Goal: Finish the round of 12-14 Power Cleans

Coaches Notes
In terms of scoring - if you complete the round of 30 double unders and 12 power cleans and get 9 cleans into the next round, your score would be 12 + 39 (30 double unders + 9 cleans).

If you get into the goal range, that is 78-105 total power cleans. Choose a weight that you can handle that kind of volume in 12 minutes. You should be able to go unbroken through the round of 7 or 8 at least. After that, a short break might be a good idea. If the first three rounds take longer than 2:30, definitely customize something so you can move a bit faster.

For the double unders, 30 reps should take less than 30 seconds. If they are going to be really broken up, go with hop overs. You should be able to do at least 10 unbroken double unders consistently to go with that option on this workout. Otherwise, hop overs are the way to go.. and they will pack quite a punch!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

As Far as Possible in 12 Minutes

30 Double Unders/Hop Overs
2 Sandbag Over Shoulder
30 Double Unders/Hop Overs
4 Sandbag Over Shoulder
30 Double Unders/Hop Overs
6 Sanddbag Over Shoulder
...

Keep adding 2 Sandbag Over Shoulder each time and get as far as possible in 12 minutes.

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

**Hop overs can be dumbbell or sandbag

Extra Challenge:
Men/Women: **If you have a heavy sandbag or d-ball you would like to do this one with - lower the reps to 1-2-3-4 adding one rep each time.

Score: SANDBAG OVER SHOULDER reps of last completed round + any Additional Reps (including double unders) in the next round.

Goal: Finish the round of 14-18 Sandbag Over Shoulder

Coaches Notes
In terms of scoring - if you complete the round of 30 double unders and 16 ground to overhead and get 9 ground to overheads into the next round, your score would be 16 + 39 (30 double unders + 9 ground to overhead).

If you get into the goal range, that is 56-90 total ground to overhead reps. You should be able to go unbroken through the round of 6 or 8 at least. After that, a short break might be a good idea. If the first three rounds take longer than 3:00, definitely customize something so you can move a bit faster.

For the double unders, 30 reps should take less than 30 seconds. If they are going to be really broken up, go with hop overs. You should be able to do at least 10 unbroken double unders consistently to go with that option on this workout. Otherwise, hop overs are the way to go.. and they will pack quite a punch!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

MAMA MODIFICATIONS

Double/Single Unders

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 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.

Jump/Skip/Hop Overs

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 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.

Power 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. It may also be more comfortable to start from the hang position or to adjust your stance slightly.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

5 Rounds

8 Burpee Pull Up
20 Wall Ball

**Make sure to check Customizations Button for Burpee Pull Up Options

Suggestions
Men: 18-20# Ball
Women: 13-15# Ball

Extra Challenge:
Men/Women: Increase reps to 10/30

Score: Total Time
Goal: 12-17 Minutes

Coaches Notes
We are shooting for about 2:30-3:30 per round today. Both of these movements are hard to do "fast". It comes down to how you break them up and how smoothly you transition from one movement to the next. 8 burpee pull ups should take about a minute. Go with a variation that you can maintain a smooth pace with these and get through all 8 reps without much stop and start.

For the wall balls, choose a weight (if possible) and a target height that you can complete 20 reps in 1-2 sets each time. If you think you can go unbroken with minimal rest between movements, consider going with the extra challenge today.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

This option is for those without a med-ball or high ceilings today!

5 Rounds

8 Burpee Pull Up
20 Empty Barbell Thruster

**This version could also be done with a single dumbbell, or shoulder to shoulder sandbag thrusters. If doing sandbag lower reps to 16.

**Make sure to check Customizations Button for Burpee Pull Up Options

Suggestions
Men: 45# Bar / 40-50# Dumbbell / 50-70# Sandbag
Women: 35-45# Bar / 25-35# Dumbbell / 25-45# Sandbag

Extra Challenge:
Men/Women: Increase reps to 10/30

Score: Total Time
Goal: 12-17 Minutes

Coaches Notes
We are shooting for about 2:30-3:30 per round today.

8 burpee pull ups should take about a minute. Go with a variation that you can maintain a smooth pace with these and get through all 8 reps without much stop and start.

This version has empty barbell thrusters which can be performed faster than wall balls but you are holding on to that bar the entire time so they can be more taxing. Even if you can go unbroken in the first round, consider breaking them into 2 sets so you can sustain for the whole workout. If you think you can go unbroken for all 5 rounds, consider going with the extra challenge.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Glory Days Option!

5 Rounds

4 Burpee Muscle Up
20 Wall Ball

Suggestions
Men: 18-20# Ball
Women: 13-15# Ball

Extra Challenge:
Men/Women: Increase reps to 6/30

Score: Total Time
Goal: 12-17 Minutes

Coaches Notes
We are shooting for about 2:30-3:30 per round today. Both of these movements are hard to do "fast". It comes down to how you break them up and how smoothly you transition from one movement to the next.

4 burpee muscle ups should take a minute or less. You may need to take a few seconds between reps to regroup. Better to go with that slower pace and successfully complete each rep than to not rest enough and start failing reps. So, be patient!

For the wall balls, choose a weight (if possible) and a target height that you can complete 20 reps in 1-2 sets each time. If you think you can go unbroken with minimal rest between movements, consider going with the extra challenge today.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

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.

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.

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.

DB/Back/Front/Goblet/Air 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. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Rounds

40 Alternating Plank Row
Run 400 Meters
40 Alternating Dumbbell Farmer Step Up

Rest 2 Minutes Between Rounds

**May also do this version with your sandbag using:
Sandbag Plank Lateral Drag
Sandbag Back Rack Step Up

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

Extra Challenge:
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box

Score:
Round 1 Time
Round 2 Time
Round 3 Time

Goal: 5-7 Minutes (Time does NOT include rest)

Coaches Notes
Today's workout isn't quite a full send effort, but with 2 minutes of rest between rounds, you should be pushing the pace from the start. Choose a weight on the rows that will allow you to get those done in 1:00-1:30. It may be smart to take 2-3 short breaks so that your legs are ready to push on the run and your grip isn't too shot for the step ups. Each row is 1 rep - so right is 1, left is 2, right is 3, etc. Do your best to relax your shoulders during the run. You should be finishing 400 meters in 1:45-2:15. If it's taking much longer than that, reduce the distance. Grab the dumbbells and get right to work on the step ups when you come in. Choose a weight and height for those step ups that allows you to get those reps done in 2:15-3:00. That means getting 12-18 reps done in a minute.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Rounds

40 Barbell Bent Over Row
Run 400 Meters
40 Alternating Dumbbell Farmer Step Up

Rest 2 Minutes Between Rounds

**If you don't have dumbbells to do the step ups - you may do back rack step ups or lunges.

Suggestions
Men: 95# / 20-24" Box
Women: 65# / 16-20" Box

Extra Challenge:
Men: 115-135# / 22-24" Box
Women: 75-85# DBs / 18-20" Box

Score:
Round 1 Time
Round 2 Time
Round 3 Time

Goal: 5-7 Minutes (Time does NOT include rest)

Coaches Notes
Today's workout isn't quite a full send effort, but with 2 minutes of rest between rounds, you should be pushing the pace from the start. Choose a weight on the rows that will allow you to get those done in 1:00-1:30. It may be smart to take 2-3 short breaks so that your low back and grip stays ready for the run and step ups. Do your best to relax your shoulders during the run. You should be finishing 400 meters in 1:45-2:15. If it's taking much longer than that, reduce the distance. Grab the dumbbells and get right to work on the step ups when you come in. Choose a weight and height for those step ups that allows you to get those reps done in 2:15-3:00. That means getting 12-18 reps done in a minute.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Rounds

40 Alternating Plank Row

30 Cal (M) / 22 Cal (W)
-OR- 500 Meter Row

40 Alternating Dumbbell Farmer Step Up

Rest 2 Minutes Between Rounds

**May also do this version with your sandbag using:
Plank Pull Across
Sandbag Back Rack Step Up

Or the barbell options as seen in Program B.

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

Extra Challenge:
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box

Score:
Round 1 Time
Round 2 Time
Round 3 Time

Goal: 5-7 Minutes (Time does NOT include rest)

Coaches Notes
Today's workout isn't quite a full send effort, but with 2 minutes of rest between rounds, you should be pushing the pace from the start. Choose a weight on the rows that will allow you to get those done in 1:00-1:30. It may be smart to take 2-3 short breaks so that your legs are ready to push on the run and your grip isn't too shot for the step ups. Each row is 1 rep - so right is 1, left is 2, right is 3, etc. You should be finishing bike/row in 1:45-2:15. If it's taking much longer than that, reduce the calories/distance. Grab the dumbbells and get right to work on the step ups when you come in. Choose a weight and height for those step ups that allows you to get those reps done in 2:15-3:00. That means getting 12-18 reps done in a minute.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

3 Rounds

80 Alternating Plank Row (Combined)
Run 400 Meters (Together)
80 Alternating Dumbbell Farmer Step Up (Combined)

Rest 1 Minute Between Rounds

On the (Combined) sections - only one person may work at a time. Stay together on the run.

May choose any of the movement options from Programs A, B, or C for this!

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

Extra Challenge:
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box

Score:
Round 1 Time
Round 2 Time
Round 3 Time

Goal: 9-12 Minutes per Round (Time does NOT include rest)

Coaches Notes
So you and your partner are responsible for 80 plank rows TOTAL - not 160. Same goes for the step ups. Considering you get to rest while your partner rests, be sure to push yourself when it's your turn. See if you can work past the point you would if you were going solo - but ONLY is you can do that safely! Or, you and your partner may find it better to switch off more frequently and take shorter breaks - whatever makes sense to you guys. You should be getting 35-50 rows within a minute, and 16-20 step ups. The run should take no longer than 2:15. Reduce the distance if it's taking longer than that! If the other partner still wants to run the full distance, just be sure both are back before starting on the step ups.

MAMA MODIFICATIONS

Plank Hold

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 always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. 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.

Step Ups/Weighted Step Ups

This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. Please visit the Mama Modifications Movement Library for more options and demonstrations.

"UNO"

Not only was this the first "OFFICIAL" posted Street Parking workout on Jan 2, 2017, but this classic SP workout was a favorite New Year's tradition that became the very first EVER Official Street Parking Vault workout in 2020.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2020 Vault: Dumbbell Uno

10 Dumbbell Power Clean
10 Dumbbell Push Jerk
10 Dumbbell Squat
10 Dumbbell Facing Burpee
9 Dumbbell Power Clean
9 Dumbbell Push Jerk
9 Dumbbell Squat
9 Dumbbell Facing Burpee
CONTINUE WITH
8, 7, 6, 5, 4, 3, 2, AND 1 OF EACH.

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time
Goal: Under 20 Minutes

Coaches Notes
Choose a weight that you don't have to break the sets up a lot. We do recommend, however, that you break up the power cleans early. Not many times but into 2-3 sets on those higher rep sets early on in the workout until you get to the round of 6 or 5. Pro tip: rest with one power clean rep left in the set so that you can use the final rep to get into position for the push jerks! Find a steady pace on the burpees for the first 6-7 rounds, then crank up the intensity in the round of 4s and 3s!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2020 Vault: Barbell Uno

10 Barbell Power Clean
10 Barbell Push Jerk
10 Barbell Back Squat
10 Bar Facing Burpee
9 Barbell Power Clean
9 Barbell Push Jerk
9 Barbell Back Squat
9 Bar Facing Burpee
CONTINUE WITH
8, 7, 6, 5, 4, 3, 2, AND 1 OF EACH.

Suggestions
Men: 95#
Women: 65#

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

Score: Total Time
Goal: Under 20 Minutes

Coaches Notes
Choose a weight that you don't have to break the sets up a lot. We do recommend, however, that you break up the power cleans early. Not many times but into 2-3 sets on those higher rep sets early on in the workout until you get to the round of 6 or 5. Pro tip: rest with one power clean rep left in the set so that you can use the final rep to get into position for the push jerks! Same idea goes with using the final jerk to get the bag to your back for the squats. Find a steady pace on the burpees for the first 6-7 rounds, then crank up the intensity in the round of 4s and 3s!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2020 Vault: Sandbag Uno

10 Sandbag Power Clean
10 Sandbag Push Jerk
10 Sandbag Back Squat
10 Sandbag Facing Burpee
9 Sandbag Power Clean
9 Sandbag Push Jerk
9 Sandbag Back Squat
9 Sandbag Facing Burpee
CONTINUE WITH
8, 7, 6, 5, 4, 3, 2, AND 1 OF EACH.

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

Score: Total Time
Goal: Under 20 Minutes

Coaches Notes
We recommend that you break up the power cleans early. Not many times but into 2-3 sets on those higher rep sets early on in the workout until you get to the round of 6 or 5. Pro tip: rest with one power clean rep left in the set so that you can use the final rep to get into position for the push jerks! Same idea goes with using the final jerk to get the bag to your back for the squats. Find a steady pace on the burpees for the first 6-7 rounds, then crank up the intensity in the round of 4s and 3s!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

MAMA MODIFICATIONS

Power 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. It may also be more comfortable to start from the hang position or to adjust your stance slightly.

Jerk

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 throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Strict Press, Seated Strict Press, or even Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Shoulder Press

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 throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.

DB/Back/Front/Goblet/Air 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. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

7 Rounds

7 Toes to Bar
7 Dumbbell Squat
14 Box Jumps

**V-Up Option: 11 V-Ups Each Time

Suggestions
Men: 40-50# DBs
Women: 25-30# DBs

Extra Challenge:
Men: 50# DBs / Increase Toes to Bar and Dumbbell Squats to 9 Reps Each Time
Women: 35# DBs / Increase Toes to Bar and Dumbbell Squats to 9 Reps Each Time

Score: Total Time
Goal: 11-16 Minutes

Coaches Notes
We are shooting for roughly 1:30-2:15 per round today. Choose a variation of the toes to bar (or V-Up) that you can complete in 1-2 sets the whole time. Break them up early to avoid going to failure later. Unless you feel like you can go unbroken on the toes to bar for all 7 rounds, probably a good idea to break them up before you think you need to.

Choose a weight on the squats that you can go unbroken the whole way. It's only 7 reps per round and 49 all day, so this may be an opportunity to go a bit heavier than usual.

For the box jumps, try to find a consistent pace. It shouldn't be super comfortable but also shouldn't be a lot of stopping and starting. If you do need to rest, try resting on top of the box. That will help you keep things moving.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

7 Rounds

7 Toes to Bar
7 Front Squat
14 Box Jumps

**V-Up Option: 11 V-Ups Each Time

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

Extra Challenge:
Men: 135# / Increase Toes to Bar to 9 Reps Each Time
Women: 85# / Increase Toes to Bar to 9 Reps Each Time

**No increase reps on squats for the Extra Challenge for this version.

Score: Total Time
Goal: 11-16 Minutes

Coaches Notes
We are shooting for roughly 1:30-2:15 per round today. Choose a variation of the toes to bar (or V-Up) that you can complete in 1-2 sets the whole time. Break them up early to avoid going to failure later. Unless you feel like you can go unbroken on the toes to bar for all 7 rounds, probably a good idea to break them up before you think you need to.

Choose a weight on the squats that you can go unbroken the whole way. It's only 7 reps per round and 49 all day, so this may be an opportunity to go a bit heavier than usual.

For the box jumps, try to find a consistent pace. It shouldn't be super comfortable but also shouldn't be a lot of stopping and starting. If you do need to rest, try resting on top of the box. That will help you keep things moving.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

7 Rounds

7 Toes to Bar
7 Sandbag Front Squat
14 Box Jumps

**V-Up or Supine Sandbag Toe Touch Option: 11 V-Ups Each Time

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

Extra Challenge:
Men: Increase Toes to Bar and Dumbbell Squats to 9 Reps Each Time
Women: Increase Toes to Bar and Dumbbell Squats to 9 Reps Each Time

Score: Total Time
Goal: 11-16 Minutes

Coaches Notes
We are shooting for roughly 1:30-2:15 per round today. Choose a variation of the toes to bar (or V-Up) that you can complete in 1-2 sets the whole time. Break them up early to avoid going to failure later. Unless you feel like you can go unbroken on the toes to bar for all 7 rounds, probably a good idea to break them up before you think you need to.

The squat should be pretty doable to go unbroken the whole way. Make sure you are standing up all the way between each rep and keeping the elbows high the whole time.

For the box jumps, try to find a consistent pace. It shouldn't be super comfortable but also shouldn't be a lot of stopping and starting. If you do need to rest, try resting on top of the box. That will help you keep things moving.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

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.

Weighted Crunch/Sit Up

Functional Progressions (1-4) would be great here! Visit the Members Only Warm Up videos for demos. We especially love the Banded Crossover version of Functional Progression 1! You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press, Dumbbell Windmill, Banded Woodchop. Visit the Mama Modifications Movement Library for Demos!

Box Jump

If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.

DB/Back/Front/Goblet/Air 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. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Rounds

15 Devil Press
Run 400 Meters

Rest 1 Minute Between Rounds

**Could also do this workout with your sandbag doing sandbag burpees!

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men/Women: Increase Devil Press to 20 Reps (Still keeping time within the goal range!)

Score:
Round 1
Round 2
Round 3

Goal: 3:15 - 5:00

Coaches Notes
You will have 3 scores today, one for each round. Push the pace on every round, especially on the run. Consider breaking up the devil presses just a bit more than usual so you can really dig in on the run. Shoot for 1:30-2:00 on the devil presses and remember to breathe. If you are holding your breath at any point during those reps, the run is going to be way more challenging. Know that the first 20-30 seconds of the run are going to be rough, especially in rounds 2 and 3. Just keep moving. Once you flush out the legs, you'll be able to pick up the pace and really dig in for the remainder of the round.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Rounds

15 Devil Press
30 Cal (M) / 22 Cal (W) Assault Bike
-OR- 500 Meter Row

Rest 1 Minute Between Rounds

**Could also do this workout with your sandbag doing sandbag burpees!

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men/Women: Increase Devil Press to 20 Reps (Still keeping time within the goal range!)

Score:
Round 1
Round 2
Round 3

Goal: 3:15 - 5:00

Coaches Notes
You will have 3 scores today, one for each round. Push the pace on every round, especially on the bike/row. Consider breaking up the devil presses just a bit more than usual so you can really dig in on the run. Shoot for 1:30-2:00 on the devil presses and remember to breathe. If you are holding your breath at any point during those reps, the bike/run is going to be way more challenging. Know that the first 20-30 seconds of the run are going to be rough, especially in rounds 2 and 3. Just keep moving. Once you flush out the legs, you'll be able to pick up the pace and really dig in for the remainder of the round.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

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. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. 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.

Devil Press

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

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every Minute On the Minute for 12 Minutes (6 Total Rounds)

Minute 1:

2 Wall Walks
6 Dumbbell Thrusters

Minute 2:

Max Reps Wall Balls

Suggestions
Men: 40# DBs / 18-20# Ball
Women: 25# DBs / 13-15# Ball

Extra Challenge:
Men: 50# DBs / 3 Wall Walks
Women: 35# DBs / 3 Wall Walks

Score: Total Wall Ball Reps ONLY!
Goal: 90 - 150 Wall Balls

Coaches Notes
To hit the goal, you are looking at 15-25 wall balls per round. Set yourself up on the wall walks and thrusters so that you can start on the wall balls immediately at the top of the minute. That means, you should have at least 10 seconds to get set up for those. Choose a variation on the wall walks that you can knock out 2 reps in about 30 seconds. Choose a weight on the thrusters that you can go unbroken the whole way and still have a little juice to get after the wall balls in the next minute.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Every Minute On the Minute for 12 Minutes (6 Total Rounds)

Minute 1:

2 Wall Walks
6 Barbell Thrusters

Minute 2:

Max Reps Wall Balls

Suggestions
Men: 75-95# / 18-20# Ball
Women: 55-65# / 13-15# Ball

Extra Challenge:
Men: 115# / 3 Wall Walks
Women: 75# / 3 Wall Walks

Score: Total Wall Ball Reps ONLY!
Goal: 90 - 150 Wall Balls

Coaches Notes
To hit the goal, you are looking at 15-25 wall balls per round. Set yourself up on the wall walks and thrusters so that you can start on the wall balls immediately at the top of the minute. That means, you should have at least 10 seconds to get set up for those. Choose a variation on the wall walks that you can knock out 2 reps in about 30 seconds. Choose a weight on the thrusters that you can go unbroken the whole way and still have a little juice to get after the wall balls in the next minute.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every Minute On the Minute for 12 Minutes (6 Total Rounds)

Minute 1:

2 Wall Walks
6 Sandbag Thrusters

Minute 2:

Max Reps Wall Balls

Suggestions
Men: 50-70# / 18-20# Ball
Women: 25-45# / 13-15# Ball

Extra Challenge:
Men/Women: 3 Wall Walks

Score: Total Wall Ball Reps ONLY!
Goal: 90 - 150 Wall Balls

Coaches Notes
To hit the goal, you are looking at 15-25 wall balls per round. Set yourself up on the wall walks and thrusters so that you can start on the wall balls immediately at the top of the minute. That means, you should have at least 10 seconds to get set up for those. Choose a variation on the wall walks that you can knock out 2 reps in about 30 seconds. The thrusters should be unbroken the whole way. Remember to keep the chest up and elbows high so the bag doesn't get to far out in front of you.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

MAMA MODIFICATIONS

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.

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.