WEDNESDAY 06/15/2022
PROGRAM A
WARM UP
WORKOUT
2 Rounds
200m Farmer Carry
40 Dumbbell Squat
30 Dumbbell Push Press
200m Shoulder Racked Carry
Rest 2 minutes between rounds
Suggesttions
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score:
Round 1 Time
Round 2 Time
Goal: 6:00-9:00
Coaches Notes
Two big rounds today. It's going to be all about where to take smart breaks. It is only two rounds and you get a nice 2 minute break in between so the pace and level of output should be uncomfortable the whole time.
The carries should take about 2:00-2:30 each. You should have to break 1-3 times during each carry. Keep the breaks short.
Choose a load on the squats that you can complete the reps in 2-4 sets. Push presses in 2-3 sets.
When performing these movements, challenge yourself to hold on just a little bit longer than you think you can, think 1-2 more reps.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
2 Rounds
200m Farmer Carry
40 Barbell Back Squat
30 Barbell Push Press
200m Shoulder Racked Carry
Rest 2 minutes between rounds
Suggestions
Men: 40# DBs / 75-95#
Women: 25# DBs / 55-65#
Extra Challenge
Men: 40# DBs / 115#+
Women: 25# DBs / 75#+
Score:
Round 1 Time
Round 2 Time
Goal: 6:00-9:00
Coaches Notes
Two big rounds today. It's going to be all about where to take smart breaks. It is only two rounds and you get a nice 2 minute break in between so the pace and level of output should be uncomfortable the whole time.
The carries should take about 2:00-2:30 each. You should have to break 1-3 times during each carry. Keep the breaks short.
Choose a load on the squats that you can complete the reps in 2-4 sets. Push presses in 2-3 sets.
When performing these movements, challenge yourself to hold on just a little bit longer than you think you can, think 1-2 more reps.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
2 Rounds
200m Suitcase Carry
40 Sandbag Squat
30 Sandbag Push Press
200m Burden Run
Rest 2 minutes between rounds
Suggestions
Men: 50-70#
Women: 25-45#
Score:
Round 1 Time
Round 2 Time
Goal: 6:00-9:00
Coaches Notes
Two big rounds today. It's going to be all about where to take smart breaks. It is only two rounds and you get a nice 2 minute break in between so the pace and level of output should be uncomfortable the whole time.
The carry/burden run should take about 2:00-2:30 each. You should have to break 1-3 times during each carry. Keep the breaks short.
Choose a load on the squats that you can complete the reps in 2-4 sets. Push presses in 2-3 sets.
When performing these movements, challenge yourself to hold on just a little bit longer than you think you can, think 1-2 more reps.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Farmer Carry
This can be a great movement for building core strength and working on stamina during pregnancy and rebuilding postpartum. Try managing the demand on your core and pelvic floor by adjusting your breath, posture, and tension strategies during the movement.
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.
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.