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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 2 Minutes for 12 Minutes

2 Wall Walks
12 Box Jumps
Max Reps Devil Press

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

Extra Challenge
Men: 3 Wall Walks / 16 Box Jumps
Women: 3 Wall Walks / 16 Box Jumps

Score: Total Devil Press Reps Only

Goal: 42-66

Coaches Notes

It is very important that you set yourself properly for this workout. We want you to have at least 45 seconds for the devil presses each time.

Choose a wall walk customization and box jump height that allows you to get through that work in 1:00.

To hit the goal, you'll need to complete 7-11 devil presses in each round.

This might mean that you need to customize more than you normally do with these movements. Some options include: inchworms, lower box height, lighter weight or all of the above!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 2 Minutes for 12 Minutes

2 Wall Walks
12 Box Jumps
Max Reps Sandbag Burpee

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

Extra Challenge
Men: 3 Wall Walks / 16 Box Jumps
Women: 3 Wall Walks / 16 Box Jumps

Score: Total Sandbag Burpee to Overhead Reps ONLY

Goal: 42-66

Coaches Notes

It is very important that you set yourself properly for this workout. We want you to have at least 45 seconds for the devil presses each time.

Choose a wall walk customization and box jump height that allows you to get through that work in 1:15.

To hit the goal, you'll need to complete 7-11 devil presses in each round.

This might mean that you need to customize more than you normally do with these movements. Some options include: inchworms, lower box height, or even taking one of the fillers out of your bag!

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.

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.

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

8 Rounds

12 Unweighted Lungesters
7 Dumbbell Shoulder Press
50m 1/2 Up 1/2 Shoulder Racked Carry

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 16:00-24:00

Coaches Notes

Bit of a longer grind today. Prepare for the shoulder strength and stamina to be tested. We are looking for 2-3 minute rounds.

The unweighted lungester is a lunge on both sides plus an air squat. These should take about a minute or so. Make sure that you stand up all the way between each lunge and squat.

Choose a weight on the shoulder presses that you can complete the reps in 1-2 sets each round for the entire workout. Remember these are strict shoulder presses so try to avoid using the hips. Squeeze your butt and your thighs!

For the carry, switch the overhead arm at the halfway point each time.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

8 Rounds

12 Unweighted Lungesters
7 Barbell Shoulder Press
50m Overhead Plate Carry

Suggestions
Men: 75-95# / 45# Plate
Women: 55-65# / 25# Plate

Extra Challenge
Men: 115#
Women: 75#

Score: Total Time

Goal: 16:00-24:00

Coaches Notes

Bit of a longer grind today. Prepare for the shoulder strength and stamina to be tested. We are looking for 2-3 minute rounds.

The unweighted lungester is a lunge on both sides plus an air squat. These should take about a minute or so. Make sure that you stand up all the way between each lunge and squat.

Choose a weight on the shoulder presses that you can complete the reps in 1-2 sets each round for the entire workout. Remember these are strict shoulder presses so try to avoid using the hips. Squeeze your butt and your thighs!

For the carry, the idea is to go unbroken or take a short break at the halfway point.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

8 Rounds

12 Unweighted Lungesters
7 Sandbag Shoulder Press
50m Overhead Sandbag Carry

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

Score: Total Time

Goal: 16:00-24:00

Coaches Notes

Bit of a longer grind today. Prepare for the shoulder strength and stamina to be tested. We are looking for 2-3 minute rounds.

The unweighted lungester is a lunge on both sides plus an air squat. These should take about a minute or so. Make sure that you stand up all the way between each lunge and squat.

The shoulder presses should be completed in 1-2 sets each round for the entire workout. Remember these are strict shoulder presses so try to avoid using the hips. Squeeze your butt and your thighs!

For the carry, the idea is to go unbroken or take a short break at the halfway point.

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

MAMA MODIFICATIONS

Lungester

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 Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat. 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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Part 1

4 Rounds

10 Dumbbell Hang Squat Clean
200m Run

Rest 1 Minute before Part 2,

Part 2

4 Rounds

16 Farmer Step Up
200m Run

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Part 1 Time
Part 2 Time

Goal:
Part 1: 5:30-7:30
Part 2: 7:00-9:00

Coaches Notes

Part 1 - The cleans should be performed unbroken most if not all the way. Choose a load that allows you to move through all 10 reps smoothly. When it is time to run, run HARD! To hit the goal, we are looking for 1:20-1:50 per round.

Part 2 - You have a bit longer to complete each round than part 1, because the step ups are going to take more time. Make sure that the load you chose for part 1 is manageable or you can make adjustments during the 1 minute rest. 16 step ups should take 1:00-1:15 in order to stay on track to hit the goal. This should be doable if you are completing them in 1-2 sets the whole way.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Part 1

4 Rounds

10 Barbell Hang Squat Clean
200m Run

Rest 1 Minute before Part 2,

Part 2

4 Rounds

16 Farmer Step Up
200m Run

Suggestions
Men: 75-95# / 40# DBs
Women: 55-65# / 25# DBs

Extra Challenge
Men: 115#+ / 50# DBs
Women: 75#+ / 35# DBs

Score:
Part 1 Time
Part 2 Time

Goal:
Part 1: 5:30-7:30
Part 2: 7:00-9:00

Coaches Notes

Part 1 - The cleans should be performed unbroken most if not all the way. Choose a load that allows you to move through all 10 reps smoothly. When it is time to run, run HARD! To hit the goal, we are looking for 1:20-1:50 per round.

Part 2 - You have a bit longer to complete each round than part 1, because the step ups are going to take more time. Make sure that the load you chose for part 1 is manageable or you can make adjustments during the 1 minute rest. 16 step ups should take 1:00-1:15 in order to stay on track to hit the goal. This should be doable if you are completing them in 1-2 sets the whole way.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Part 1

4 Rounds

10 Sandbag Hang Squat Clean
200 Meter Run
-OR- 15 Cal (M) / 11 Cal (W) Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) Row

Rest 1 Minute before Part 2,

Part 2

4 Rounds

16 Shoulder Step Up*
200 Meter Run
-OR- 15 Cal (M) / 11 Cal (W) Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) Row

*Switch shoulders every round or every 8 reps.

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

Score:
Part 1 Time
Part 2 Time

Goal:
Part 1: 5:30-7:30
Part 2: 7:00-9:00

Coaches Notes

Part 1 - The cleans should be performed unbroken most if not all the way. Focus on moving through all 10 reps smoothly. When it is time to run, run HARD! To hit the goal, we are looking for 1:20-1:50 per round.

Part 2 - You have a bit longer to complete each round than part 1, because the step ups are going to take more time. 16 step ups should take 1:00-1:15 in order to stay on track to hit the goal. This should be doable if you are completing them in 1-2 sets the whole way.

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

MAMA MODIFICATIONS

Hang Clean

Having to move the barbell out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead 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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

8 Rounds

3 Turkish Get Ups (Right Arm)
3 Turkish Get Ups (Left Arm)

(See Coaches Notes for Customized Workout Options)

Suggestions
Men: 30-40# DBs
Women: 15-25# DBs

Score: Completion

Goal: Controlled, High Quality Movement (Should take AT LEAST 16 Minutes)

Coaches Notes

Very straight forward today. These are full get ups and the goal is quality. Please do not rush through them. The point is not to go from lying on the ground to standing up by any means necessary. The point is to find strength and stability at every position along the way from lying down to standing and back.

You can also customize by breaking the full Turkish Get Up into smaller parts. For example you could do:

4 rounds -
6 1/4 Get Up Right
6 1/2 Kneeling Windmill Press (Right Arm)
6 Right Leg Only Single Arm Overhead Lunge
6 1/4 Get Up Left
6 1/2 Kneeling Windmill Press (Left Arm)
6 Left Leg Only Single Arm Overhead Lunge

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

MAMA MODIFICATIONS

Turkish Get Up Options

If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Sets

Each Set is 5 Rounds:
3 Dumbbell Atlas Lunges
5 Kipping Pull Ups

Rest 2 Minutes between SETS

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

Extra Challenge
Men/Women: 4 Atlas Lunges / 6 Pull Ups per round

Score:
Set 1 Time
Set 2 Time
Set 3 Time

Goal: 3:00-5:00

Coaches Notes

These rounds are meant to go quick, like :45-1:00. Definitely no more than a minute per round. So choose your weight and the pull up variation accordingly.

The 3 Atlas lunges should be performed unbroken every time. Remember this is a lunge on both sides plus a squat, so each rep is a lot of work.

Go with a pull up variation that you are comfortable knocking out 5 unbroken reps with consistently. You may break into two sets toward the end of the workout, like in the last round or two of the last set. But you shouldn't really be having to break them up before that.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Sets

Each Set is 5 Rounds:
3 Barbell Atlas Lunges
5 Kipping Pull Ups

Rest 2 Minutes between SETS

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

Extra Challenge
Men/Women: 4 Atlas Lunges / 6 Pull Ups per round

Score:
Set 1 Time
Set 2 Time
Set 3 Time

Goal: 3:00-5:00

Coaches Notes

These rounds are meant to go quick, like :45-1:00. Definitely no more than a minute per round. So choose your weight and the pull up variation accordingly.

The 3 Atlas lunges should be performed unbroken every time. Remember this is a lunge on both sides plus a squat, so each rep is a lot of work.

Go with a pull up variation that you are comfortable knocking out 5 unbroken reps with consistently. You may break into two sets toward the end of the workout, like in the last round or two of the last set. But you shouldn't really be having to break them up before that.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Sets

Each Set is 5 Rounds:
3 Sandbag Atlas Lunges
5 Kipping Pull Ups

Rest 2 Minutes between SETS

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

Extra Challenge
Men/Women: 4 Atlas Lunges / 6 Pull Ups per round

Score:
Set 1 Time
Set 2 Time
Set 3 Time

Goal: 3:00-5:00

Coaches Notes

These rounds are meant to go quick, like :45-1:00. Definitely no more than a minute per round. So choose your Atlas lunge and pull up variation accordingly.

The 3 Atlas lunges should be performed unbroken every time. Remember this is a lunge on both sides plus a squat, so each rep is a lot of work.

Go with a pull up variation that you are comfortable knocking out 5 unbroken reps with consistently. You may break into two sets toward the end of the workout, like in the last round or two of the last set. But you shouldn't really be having to break them up before that.

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

MAMA MODIFICATIONS

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

50 Shoulder Racked Step Ups

Every Minute on the Minute starting at 0:00,

10 Push Ups

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

Extra Challenge
Men/Women: 70 Reps

Score: Total Time

Goal: 7-10 Minutes

Coaches Notes

To hit the goal on this one, you'll need to get 5-7 step ups per minute. If you think that even with the push ups every minute, you'll be able to crush that goal, go for the extra challenge reps today!

You are starting the workout with push ups.

Choose a variation on the push up that you can complete 10 reps in at most 20 seconds each time. Break them up early into small, manageable sets to help you maintain a consistent pace.

These are shoulder racked step ups which means, you cannot use momentum like you would in the farmer step up. You may need to go with a lower height for this variation if you tend to lean forward when stepping up. Make sure that you are able to keep your chest up when stepping up and down.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

50 Sandbag Shoulder Racked Step Ups

Every Minute on the Minute starting at 0:00,

10 Push Ups

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

Extra Challenge
Men/Women: 70 Reps

Score: Total Time

Goal: 7-10 Minutes

Coaches Notes

To hit the goal on this one, you'll need to get 5-7 step ups per minute. If you think that even with the push ups every minute, you'll be able to crush that goal, go for the extra challenge reps today!

You are starting the workout with push ups.

Choose a variation on the push up that you can complete 10 reps in at most 20 seconds each time. Break them up early into small, manageable sets to help you maintain a consistent pace.

Remember that for sandbag shoulder racked step ups, the bag is on one shoulder. Switch shoulders every minute or as you see fit to make sure that you are doing about the same number of reps on each shoulder.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps As Possible in 14 Minutes)

40 Double Unders / DB Hop Overs
16 Alternating Dumbbell Shoulder Rack Lunge
10 Kipping Pull Up

*Strict Pull Up Option: 5-7 reps per round

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

Men/Women: Increase 16 Pull Ups

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5-7 Rounds

Coaches Notes

To hit the goal, we are looking for a round every 2:00-2:45ish.

You shouldn't be spending a whole lot of time on the double unders/hop overs, go with something that you can complete in around 30 seconds each time and move on to the other stuff.

Choose a weight on the lunges that you can perform 16 reps in 1-2 sets the whole way. Make sure that you are able to keep your chest up and belly tight on every rep.

For the pull ups, we also don't want to get hung up on these. Go with something that you can complete in 1-2 sets for at least the first 3-5 rounds. The last thing we want in a 14 minute AMRAP is to be standing around staring up at the bar, waiting until it's time to attempt another 1 or 2 reps.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps As Possible in 14 Minutes)

40 Double Unders / DB Hop Overs
16 Alternating Barbell Back Rack Lunge
10 Kipping Pull Up

*Strict Pull Up Option: 5-7 reps per round

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

Extra Challenge
Men/Women: Increase 16 Pull Ups

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5-7 Rounds

Coaches Notes

To hit the goal, we are looking for a round every 2:00-2:45ish.

You shouldn't be spending a whole lot of time on the double unders/hop overs, go with something that you can complete in around 30 seconds each time and move on to the other stuff.

Choose a weight on the lunges that you can perform 16 reps in 1-2 sets the whole way. Make sure that you are able to keep your chest up and belly tight on every rep.

For the pull ups, we also don't want to get hung up on these. Go with something that you can complete in 1-2 sets for at least the first 3-5 rounds. The last thing we want in a 14 minute AMRAP is to be standing around staring up at the bar, waiting until it's time to attempt another 1 or 2 reps.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps As Possible in 14 Minutes)

40 Double Unders / DB Hop Overs
16 Alternating Sandbag Back Rack Lunge
10 Kipping Pull Up

*Strict Pull Up Option: 5-7 reps per round

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

Extra Challenge
Men/Women: Increase 16 Pull Ups

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5-7 Rounds

Coaches Notes

To hit the goal, we are looking for a round every 2:00-2:45ish.

You shouldn't be spending a whole lot of time on the double unders/hop overs, go with something that you can complete in around 30 seconds each time and move on to the other stuff.

We'd like to see the lunges performed in 1-2 sets the whole way. Make sure that you are able to keep your chest up and belly tight on every rep. Adjust the reps as needed if you are working with a heavier bag.

For the pull ups, we also don't want to get hung up on these. Go with something that you can complete in 1-2 sets for at least the first 3-5 rounds. The last thing we want in a 14 minute AMRAP is to be standing around staring up at the bar, waiting until it's time to attempt another 1 or 2 reps.

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

100 Meter Farmer Carry
400 Meter Run
20 Dumbbell Deadlift

Rest 1 Minute between Rounds

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

Extra Challenge
Men/Women: 1/2 Up 1/2 Down Carry

Score: Slowest Round Only

Goal: 3:00-5:00

Coaches Notes

We are logging the slowest round only today, so the goal should be to stay relatively consistent across all 4 rounds.

The farmer carry should take around a minute. It might be a good idea to break at the halfway point just to save your grip for the deadlifts later. As soon as you put the weight down, go right into the run and get uncomfortable. You've got about 2:00-2:30 for the run.

Choose a weight on the deadlifts that you think you could complete the reps in 1-2 sets the whole way through. Grip will likely become a factor, challenge yourself and hold on!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

100 Meter Farmer Carry
400 Meter Run
14 Barbell Deadlift

Rest 1 Minute between Rounds

*Could replace the Barbell Deadlift with:
14 Sandbag Over Shoulder

Suggestions
Men: 40-50# DBs | 165-245#
Women: 25-35# DBs | 105-155#

Extra Challenge
Men/Women: 1/2 Up 1/2 Down Carry

Score: Slowest Round Only
Score: Weight Used

Goal 1: 3:00-5:00
Goal 2: Challenge yourself while keeping good form

Coaches Notes

We are logging the slowest round only today, so the goal should be to stay relatively consistent across all 4 rounds.

The farmer carry should take around a minute. It might be a good idea to break at the halfway point just to save your grip for the deadlifts later. As soon as you put the weight down, go right into the run and get uncomfortable. You've got about 2:00-2:30 for the run.

Choose a weight on the deadlifts that you think you could complete the reps in 1-2 sets the whole way through. Grip will likely become a factor, challenge yourself and hold on!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

100 Meter Farmer Carry

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

14 Barbell Deadlift

Rest 1 Minute between Rounds

*Could do this workout with dumbbells or sandbag as seen in Programs A & B!

Suggestions
Men: 40-50# DBs | 165-245#
Women: 25-35# DBs | 105-155#

Extra Challenge
Men/Women: 1/2 Up 1/2 Down Carry

Score: Slowest Round Only

Goal: 3:00-5:00

Coaches Notes

We are logging the slowest round only today, so the goal should be to stay relatively consistent across all 4 rounds.

The farmer carry should take around a minute. It might be a good idea to break at the halfway point just to save your grip for the deadlifts later. As soon as you put the weight down, go right into the bike row and get uncomfortable. You've got about 2:00-2:30 for the bike/row.

Choose a weight on the deadlifts that you think you could complete the reps in 1-2 sets the whole way through. Grip will likely become a factor, challenge yourself and hold on!

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

MAMA MODIFICATIONS

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

For Time

50 Devil Press

Yep... That's it.

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men/Women: Every Minute on the Minute Perform 3 Burpees

Score: Total Time

Goal: 7-10 Minutes

Coaches Notes

Pretty straight forward today guys! This one should go pretty quick but your strategy is important.

You can either break this up into small manageable sets with a few longer rest periods in between or try to go the distance at a slower steady pace.

If you choose to break it up, you'll want the work intensity to be high. But, don't go so hard at the beginning that you fall apart later. Think 8-10 reps at a time with 10-15 seconds of rest in between. Today would also be a great day to go with the extra challenge if you can knock out 3 burpees in 15 seconds or less each time.

If you choose the steady pace route. Small pauses at the bottom and at the top of the rep will help you maintain a sustainable pace. Just don't take your hands off the dumbbells!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

For Time

50 Plate Burpee

Yep... That's it.

Suggestions
Men: 45-55# Plate
Women: 25-35# Plate

Extra Challenge
Men/Women: Every Minute on the Minute Perform 3 Burpees

Score: Total Time

Goal: 7-10 Minutes

Coaches Notes

Pretty straight forward today guys! This one should go pretty quick but your strategy is important.

Pro Tip: Place a smaller plate or similar object under your burpee plate so you can easily slide your fingers under for smoother movement.

You can either break this up into small manageable sets with a few longer rest periods in between or try to go the distance at a slower steady pace.

If you choose to break it up, you'll want the work intensity to be high. But, don't go so hard at the beginning that you fall apart later. Think 8-10 reps at a time with 10-15 seconds of rest in between. Today would also be a great day to go with the extra challenge if you can knock out 3 burpees in 15 seconds or less each time.

If you choose the steady pace route. Small pauses at the bottom and at the top of the rep will help you maintain a sustainable pace. Just don't take your hands off the plate!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

For Time

50 Sandbag Burpee

Yep... That's it.

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

Extra Challenge
Men/Women: Every Minute on the Minute Perform 3 Burpees

Score: Total Time

Goal: 7-10 Minutes

Coaches Notes

Pretty straight forward today guys! This one should go pretty quick but your strategy is important.

You can either break this up into small manageable sets with a few longer rest periods in between or try to go the distance at a slower steady pace. Either way, it would be a good idea to release the bag on the way down, then regrip at the bottom to go into the next rep.

If you choose to break it up, you'll want the work intensity to be high. But, don't go so hard at the beginning that you fall apart later. Think 8-10 reps at a time with 10-15 seconds of rest in between. Today would also be a great day to go with the extra challenge if you can knock out 3 burpees in 15 seconds or less each time.

If you choose the steady pace route, you are still releasing the bag on the way down. Just take an extra little pause at the bottom before inititating the next rep. This will help you maintain a more sustainable pace.

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!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

DUMBBELL BANNER

7 Rounds

One Round Every 3 Min:

200 Meter Run
15 Dumbbell Squats
Max Reps Devil Press

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: Carry a Single Dumbbell (40-70#) or plate or weighted back pack etc on the run
Women: Carry a Single Dumbbell (25-45#) or plate or weighted back pack etc on the run

Score: Total # of Devil Press Reps

Goal: 60+ Reps

Coaches Notes

A new round starts every three minutes. So, you do the run then squats. With the remaining time in the 3 minute window, do as many devil presses as you can until the next round starts. Keep a running count of total devil presses completed.

Set yourself up to be able to complete 8-10 devil press each round. This should take 1:00-1:30. Choose a load on the squats you can go unbroken, or close to it, the whole way. If you choose to run with a dumbbell/plate etc., it should not take more than 1:30.

This workout was programmed on 06/29/2020 and 5/22/2021.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

BARBELL BANNER

7 Rounds

One Round Every 3 Min:

200 Meter Run
15 Barbell Back Squats
Max Reps Devil Press/Plate Burpees/Sandbag Burpee

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

If using dumbbells for Devil Press:
Men: 40# DBs
Women: 25# DBs

If using a Plate for Burpees:
Men: 45-55#
Women: 25-35#

If using a Sandbag for Burpees:
Men: 50-70#
Women: 25-45#

Extra Challenge Men: Carry a Single Dumbbell (40-70#) or plate or weighted back pack etc on the run
Extra Challenge Women: Carry a Single Dumbbell (25-45#) or plate or weighted back pack etc on the run

Score: Total # of Devil Press/Plate Burpee/Sandbag Burpee Reps

Goal: 60+ Reps

Coaches Notes

A new round starts every three minutes. So, you do the run then squats. With the remaining time in the 3 minute window, do as many devil presses as you can until the next round starts. Keep a running count of total devil presses/plate burpees/sandbag burpees completed.

Set yourself up to be able to complete 8-10 devil press (or whichever variation you choose) each round. This should take 1:00-1:30. Choose a load on the squats you can go unbroken, or close to it, the whole way. If you choose to run with a dumbbell/plate etc., it should not take more than 1:30.

This workout was programmed on 06/29/2020 and 5/22/2021.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

BIKE/ROW & SANDBAG BANNER

7 Rounds

One Round Every 3 Min:

Bike 15 Cal Men / 11 Cal Women
-OR- 250 Meter Row
-OR- 200 Meter Run

15 Sandbag Back Squats
Max Reps Sandbag Burpee

*Can also do this version with dumbbells or barbell/plate!

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

Extra Challenge Men: Carry a Single Dumbbell (40-70#) or plate or weighted back pack etc on the run
Extra Challenge Women: Carry a Single Dumbbell (25-45#) or plate or weighted back pack etc on the run

*Only do Extra Challenge if you go with the RUN/Sandbag Option!

Score: Total # of Sandbag Burpee Reps

Goal: 60+ Reps

COACHES NOTES

A new round starts every three minutes. So, you do the Run/Bike/Row then squats. With the remaining time in the 3 minute window, do as many sandbag burpees (or whichever variation you choose) as you can until the next round starts. Keep a running count of total sandbag burpees completed.

Set yourself up to be able to complete 8-10 sandbag burpees each round. This should take 1:00-1:30. Choose a load on the squats you can go unbroken, or close to it, the whole way. If you choose to do the run/sandbag version and want to go with the extra challenge, the run should not take more than 1:30.

This workout was programmed on 06/29/2020 and 5/22/2021.

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.

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.

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!

This workout gives you plenty of time to complete the work each time. Challenge yourself with weight over speed today.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 4 Minutes for 20 Minutes (5 Rounds Total)

100 Meter Dumbbell Farmer Carry
12 Dumbbell Shoulder Press
24 Kettlebell Overhead Swing

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

Extra Challenge
Men: 50# DBs / 50-70# KB/DB for Swings
Women: 35# DBs / 35-55# KB/DB for Swings

Score:
Weight Used for Farmer Carry
Weight Used for Dumbbell Shoulder Press
Weight Used for Swings

Goal: Keep Rounds Under 3:20 - Shoot for Unbroken Swings - Challenge Yourself!

Coaches Notes

Just like the notes at the top and the goal states, you should have plenty of time to work in each round. The challenge should come from the weight of the presses and the unbroken kettlebell sets rather than trying to get through this as fast as you can.

Choose a weight that you can do 12 shoulder presses unbroken in the first round then try to hold on to that or only break once in the later rounds. Take a few seconds to rest and regroup after the carries so you can set up properly and go for those bigger sets on the press.

Likewise with the swings, rest a little before after the presses before you start swinging. Remember to be aggressive with the hips so you don't have to rely on your shoulders to get the weight overhead.

Keep in mind you can use different loads for all movements. Go with something on the farmer carry that you only need to break once if at all in every round.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Every 4 Minutes for 20 Minutes (5 Rounds Total)

100 Meter Dumbbell Farmer Carry
12 Barbell Shoulder Press
24 Kettlebell Overhead Swing

Suggestions
Men: 40# DBs (carry) / 95-115# (press) / 40-55# KB/DB (swings)
Women: 25# DBs (carry) / 55-65# (press) / 25-35# KB/DB (swings)

Extra Challenge
Men: 50# DBs (carry) / 135#+ (press) / 50-70# KB/DB (swings)
Women: 35# DBs (carry) / 75#+ (press) / 35-55# KB/DB (swings)

Score:
Weight Used for Farmer Carry
Weight Used for Barbell Shoulder Press
Weight Used for Swings

Goal: Keep Rounds Under 3:20 - Shoot for Unbroken Swings - Challenge Yourself!

Coaches Notes

Just like the notes at the top and the goal states, you should have plenty of time to work in each round. The challenge should come from the weight of the presses and the unbroken kettlebell sets rather than trying to get through this as fast as you can.

Choose a weight that you can do 12 shoulder presses unbroken in the first round then try to hold on to that or only break once in the later rounds. Take a few seconds to rest and regroup after the carries so you can set up properly and go for those bigger sets on the press.

Likewise with the swings, rest a little before after the presses before you start swinging. Remember to be aggressive with the hips so you don't have to rely on your shoulders to get the weight overhead.

Go with something on the farmer carry that you only need to break once if at all in every round.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 4 Minutes for 20 Minutes (5 Rounds Total)

100 Sandbag Suitcase Carry (Switch at 50 Meters)
12 Sandbag Shoulder Press
16 Sandbag Hang to Overhead

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

Score:
Fastest Round
Slowest Round

Goal: 2:40-3:30

Coaches Notes

The scoring method and goal are a little different in this version because you are using the sandbag for all three movements, so the weight does not change. In this version we want to maintain a high level of intensity in every round.

The suitcase carry will take about a minute which leaves 1:40-2:30 for the presses and hang to overheads. Keep the presses strict. If you think you'll need to break more than once, consider adjusting the reps to something you can complete in 2 sets.

Use your hips on the hang to overheads. Notice if you are pulling a lot with the arms to get the weight up. By explosively extending the legs and hips, you should be able to send the bag up past your shoulders on every rep and finish by simply punching the arms overhead.

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

MAMA MODIFICATIONS

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

8 Rounds

8 Kipping Pull Up
8 Box Jump Over

**Strict Pull Up Option: 4-6 Strict Pull Ups each time

**No Pull Up Bar Option: 8 Dumbbell Bent Over Row

Suggestions
Men: 22-24" Box
Women: 18-20" Box

Extra Challenge
Men/Women: Increase Reps to 10/10

OR

Put on a weight vest!

Score: Total Time

Goal: 7-12 Minutes

Coaches Notes

This should be a quick one today! Set yourself up for :50-1:30 per round.

Choose a pull up variation that you think you can go unbroken. If you have to break into two sets in the last few rounds, totally fine. We just want to keep the intensity high so the pull ups should not be really broken up and if you do break, it should be short.

Hit a few box jump overs in your warm up and make a mental note of where you will set your feet when stepping down to the other side so you can go right into the next jump. It's all about finding a good rhythm and being efficient.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

8 Rounds

3 Bar Muscle Ups
8 Box Jump Over

Suggestions
Men: 22-24" Box
Women: 18-20" Box

Extra Challenge
Men/Women: 4 Bar Muscle Up / 10 Box Jump Over

Score: Total Time

Goal: 7-12 Minutes

Coaches Notes

This should be a quick one today! Set yourself up for :50-1:30 per round.

Go with this version if you are able to do at least 3 muscle ups unbroken. You can break them into quick singles in the workout but you should be able to complete 3 reps in under 45 seconds each time.

Hit a few box jump overs in your warm up and make a mental note of where you will set your feet when stepping down to the other side so you can go right into the next jump. It's all about finding a good rhythm and being efficient.

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.

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

8 Rounds

12 Dumbbell Deadlift
12 Push Up + Pull Across

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs / Increase Push Up + Pull Across to 16
Women: 35# DBs / Increase Push Up + Pull Across to 16

Score: Total Time

Goal: 12-16 Minutes

Coaches Notes

We are shooting for 1:30-2:00 per round today. Don't get sloppy on the deadlifts, make sure you set up properly for every rep and you stand up all the way at the top. Choose a weight that you can perform these in 1-2 sets the whole way.

The push up + pull across may slow down a bit as the workout progresses. We just don't want to end up going to failure. So, break up the reps early. Choose a variation that you can complete 12 reps in 1-3 sets each time.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

8 Rounds

8 Barbell Deadlift
12 Push Up + Pull Across

**If you don't have a dumbbell for Push Up + Pull Across - you may do Push Up + Taps or Push Up and Over a Plate.

Suggestions
Men: 135-165# / 40-50# DB
Women: 85-105# / 25-35# DB

Extra Challenge
Men: 185-225# / Increase Push Up + Pull Across to 16
Women: 125-155# / Increase Push Up + Pull Across to 16

Score 1: Total Time
Score 2: Weight Used

Goal: 12-16 Minutes
Challenge yourself with the weight as long as you can stay within the goal range.

Coaches Notes

We are shooting for 1:30-2:00 per round today.

Choose a weight on the deadlifts that you can finish the reps in 1-2 sets in every round. Make sure you are keeping your chest up and back flat as you initiate each rep.

The push up + pull across may slow down a bit as the workout progresses. We just don't want to end up going to failure. So, break up the reps early. Choose a variation that you can complete 12 reps in 1-3 sets each time.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

8 Rounds

6-10 Sandbag Over Shoulder
12 Push Up + Lateral Drag

**If doing the Extra Challenge - Heavy Bag option of Sandbag Over Shoulder for this one - you may use a lighter sandbag or a dumbbell for Push Up + Drag.

Suggestions
Men: 50-70# Sandbag (10 Reps of Over Shoulder)
Women: 25-45# Sandbag (10 Reps of Over Shoulder)

Extra Challenge
Men: 100-150# Sandbag (6-8 Reps of Over Shoulder)
Women: 60-80# Sandbag (6-8 Reps of Over Shoulder)

Score 1: Total Time
Score 2: Weight Used

Goal: 12-16 Minutes
Challenge yourself with the weight as long as you can stay within the goal range.

Coaches Notes

We are shooting for 1:30-2:00 per round today.

Choose a rep count on the sandbag over the shoulders that you can complete them in :30-:45. Reduce the reps if they start taking over a minute. Make sure you are keeping your chest up and back flat as you initiate each rep.

The push up + lateral drag may slow down a bit as the workout progresses. We just don't want to end up going to failure. So, break up the reps early. Choose a variation that you can complete 12 reps in 1-3 sets each time.

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

MAMA MODIFICATIONS

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

5 Rounds

1 Minute Max Reps Renegade Row
400 Meter Run

Rest 2 Minutes

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score 1: Total Renegade Row Reps
Score 2: Fastest 400 Meter Run
Score 3: Slowest 400 Meter Run

Goal:
Renegade Rows: 40-70 Reps
Runs: 1:30-2:30

Coaches Notes

Rounds should take 2:30-3:30 each time. With the 2 minute rest period between each round, you should be able to really send it every time.

We've got 3 scores today, so there is nowhere to hide. Get uncomfortable on all 5 rounds!

Set yourself up for 8-13 or so Renegade Rows per round. Know that even with the rest, the reps will likely start to decrease as the workout progresses. If 8 reps is a real struggle in the first round, customize something.

The clock for the run starts RIGHT at that minute mark after the renegade rows.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

5 Rounds

1 Minute Max Feet Elevated Inverted Row
400 Meter Run

Rest 2 Minutes

No weight needed for this version!

Score 1: Total Inverted Row Reps
Score 2: Fastest 400 Meter Run
Score 3: Slowest 400 Meter Run

Goal:
Inverted Rows: 50-85 Reps
Runs: 1:30-2:30

Coaches Notes

Rounds should take 2:30-3:30 each time. With the 2 minute rest period between each round, you should be able to really send it every time.

We've got 3 scores today, so there is nowhere to hide. Get uncomfortable on all 5 rounds!

We are looking for 10-17 inverted rows per round. These should be set up for a difficulty that doesn't allow you to hold more than 15 or so in subsequent rounds. You may be able to do some bigger sets in the beginning but by the later rounds, they should have to be pretty broken up.

The clock for the run starts RIGHT at that minute mark after the inverted rows.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

5 Rounds

1 Minute Max Reps Renegade Row
30 Cal (M) / 22 Cal (W) - Assault Bike
-OR- 500 Meter Row

Rest 2 Minutes

**Could also do this version with feet elevated inverted rows as seen in Program B.

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score 1: Total Renegade Row Reps
Score 2: Fastest Bike/Row
Score 3: Slowest Bike/Row

Goal:
Renegade Rows: 40-70 Reps
Inverted Row Option: 50-85 Reps
Row/Bike: 1:30-2:30

Coaches Notes

Rounds should take 2:30-3:30 each time. With the 2 minute rest period between each round, you should be able to really send it every time.

We've got 3 scores today, so there is nowhere to hide. Get uncomfortable on all 5 rounds!

Set yourself up for 8-13 or so Renegade Rows per round. Know that even with the rest, the reps will likely start to decrease as the workout progresses. If 8 reps is a real struggle in the first round, customize something.

The clock for the bike/row starts RIGHT at that minute mark after the renegade rows. Keep this in mind for deciding when to transition.

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

MAMA MODIFICATIONS

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

8 Rounds

100 Meter Farmer Carry
15 Dumbbell Deadlfit
10 Inverted Row -or- 5-7 Strict Pull Up

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 15-22 Minutes

Coaches Notes

We are shooting for 1:50-2:45 per round today. Assuming the farmer carry takes about a minute that gives you roughly 1:00-1:45 for the other stuff.

Choose a load on the deadlifts that you think you can go unbroken for at least the first 5 rounds. Make sure that you push your hips back and down and lift your chest up before you stand with each rep. Moving fast through these is no excuse to get sloppy.

Choose a version of the inverted row or number of strict pull ups that is going to be challenging and that you will have to break up at some point during the workout. No bent over rows today. If you have nothing to pull up to, go with 10 alternating plank rows (5/side) or single arm bent over rows with the other hand supporting you on a box, bench, or wall.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

8 Rounds

100 Meter Farmer Carry
10 Barbell Deadlift
10 Inverted Row -or- 5-7 Strict Pull Up

Suggestions
Men: 135-155#
Women: 85-105#

Extra Challenge
Men: 185-225#+
Women: 125-155#+

Score: Total Time

Goal: 15-22 Minutes

Coaches Notes

We are shooting for 1:50-2:45 per round today. Assuming the farmer carry takes about a minute that gives you roughly 1:00-1:45 for the other stuff.

Choose a load on the deadlifts that you think you can go unbroken for at least the first 5 rounds. Make sure that you push your hips back and down and lift your chest up before you stand with each rep. Moving fast through these is no excuse to get sloppy.

Choose a version of the inverted row or number of strict pull ups that is going to be challenging and that you will have to break up at some point during the workout. No bent over rows today. If you have nothing to pull up to, go with 10 alternating plank rows (5/side) or single arm bent over rows with the other hand supporting you on a box, bench, or wall.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

8 Rounds

100 Sandbag Suitcase Carry (Switch at 50 Meters)
10 Sandbag Over the Shoulder
10 Sandbag Bent Over Slam - or- Inverted Row - or 5-7 Strict Pull Up

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

Extra Challenge
Men/Women: If you have a heavy d-ball or sandbag - lower reps of over the shoulder to 6-8 each time and get after it!

Score: Total Time

Goal: 15-22 Minutes

Coaches Notes

We are shooting for 1:50-2:45 per round today. Assuming the suitcase carry takes about a minute that gives you roughly 1:00-1:45 for the other stuff.

For the over the shoulders, be aggressive with the hips as you stand. Try to avoid pulling too much with the arms, this will save you in the slams/rows/pull ups. For heavier bags, you may need to adjust the reps to something you can complete in under a minute.

Choose a version of the inverted row or number of strict pull ups that is going to be challenging and that you will have to break up at some point during the workout. No bent over rows today. If you have nothing to pull up to, go with 10 alternating plank rows (5/side) or single arm bent over rows with the other hand supporting you on a box, bench, or wall.

If you go with bent over slams, 10 is a very manageable number so challenge yourself to be as explosive as possible in the slam portion of the movement and take the time to set up properly for the row portion.

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

MAMA MODIFICATIONS

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.

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 Goodmorning 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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Rounds

Run 400 Meters
15 Dumbbell Clean and Jerks
15 Kipping Pull Ups

**Strict Pull Up Option: 7-10 Each Round

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs / 20 Pull Ups
Women: 35# DBs / 20 Pull Ups

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes
We are aiming for 3:20-5:00 per round here. There is no rest between rounds so if that first round takes longer than 5 minutes, consider customizing by going lighter or going with a different pull up variation.

The run should take 2:00-2:30 in every round. Just keep moving!

Choose weight on the clean & jerks that you can go from the receiving position of the clean right into the jerk. Consider breaking them up before you feel like you have to, so you can save your grip for the pull ups. Even with a short break or two, you should be able to complete them in about a minute each time. Make sure you lower the dumbbells to the floor with control every time.

Go with a pull up variation that you think you'll be able to do at least 3 at time in the final round. Start with some bigger sets in the beginning. Breaks should be short, just long enough to shake out the arms and take a breath or two.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Rounds

Run 400 Meters
15 Barbell Clean and Jerks
15 Kipping Pull Ups

**Strict Pull Up Option: 7-10 Each Round

Suggestions
Men: 95#
Women: 65#

Extra Challenge
Men: 115-135# / 20 Pull Ups
Women: 75-85# / 20 Pull Ups

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes
We are aiming for 3:20-5:00 per round here. There is no rest between rounds so if that first round takes longer than 5 minutes, consider customizing by going lighter or going with a different pull up variation.

The run should take 2:00-2:30 in every round. Just keep moving!

Choose weight on the clean & jerks that you can go from the receiving position of the clean right into the jerk. Consider breaking them up before you feel like you have to, so you can save your grip for the pull ups. Even with a short break or two, you should be able to complete them in about a minute each time. The weight should allow you to cycle multiple reps at a time even in the third round.

Go with a pull up variation that you think you'll be able to do at least 3 at time in the final round. Start with some bigger sets in the beginning. Breaks should be short, just long enough to shake out the arms and take a breath or two.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Rounds

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

15 Barbell Clean and Jerks
15 Kipping Pull Ups

**Strict Pull Up Option: 7-10 Each Round

Suggestions
Men: 95# / 40# DBs
Women: 65# / 25# DBs

Extra Challenge
Men: 115-135# / 50# DBs / 20 Pull Ups
Women: 75-85# / 35# DBs / 20 Pull Ups

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes
We are aiming for 3:20-5:00 per round here. There is no rest between rounds so if that first round takes longer than 5 minutes, consider customizing by going lighter or going with a different pull up variation.

The bike/row should take 2:00-2:30 in every round. Just keep moving and adjust the calories/distance to fit the time window if necessary.

Choose weight on the clean & jerks that you can go from the receiving position of the clean right into the jerk. Consider breaking them up before you feel like you have to, so you can save your grip for the pull ups. Even with a short break or two, you should be able to complete them in about a minute each time. The weight should allow you to cycle multiple reps at a time even in the third round.

Go with a pull up variation that you think you'll be able to do at least 3 at time in the final round. Start with some bigger sets in the beginning. Breaks should be short, just long enough to shake out the arms and take a breath or two.

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.

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.

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.

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.

Hang Clean

Having to move the barbell out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead 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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

EMOM 10 Minutes (Every Minute on the Minute for 10 Minutes)

15 Double Unders/Hop Overs
7 Dumbbell Deadlift
5 Dumbbell Hang Power Clean

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs / 20 Double Unders/Hop Overs
Women: 35# DBs / 20 Doubel Unders/Hop Overs

Score: Number of Rounds where all work was completed - (out of 10)

Goal:
Challenge yourself with loading and reps - but shoot to finish all rounds. Each round should take 35-50 seconds.

Coaches Notes
Make sure that you have at least 10 seconds to rest between every single round today. Since you will likely slow down a bit in the later rounds, make sure that you are getting closer to 20 seconds of rest in the first few rounds.

The double unders/hop overs should go quick and not be broken up. You want to get to the deadlifts by the 15 second mark each minute.

7 Deadlifts is not a high number, they should be unbroken but you don't have to rush them. Make sure you have a good set up every time.

For at least the first few rounds, you should be able to go right into the hang power cleans after the 7th deadlift. Toward the end, if you need to break, break after the 6th deadlift. Then, perform your 7th rep to get into position for the hang power cleans.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

EMOM 10 Minutes (Every Minute on the Minute for 10 Minutes)

15 Double Unders/Hop Overs
5 Barbell Deadlift
3 Barbell Hang Power Clean

Suggestions
Men: 115-135#
Women: 75-85#

Extra Challenge:
Men: 155#+
Women: 95#+

Score: Weight Used

Goal:
Challenge yourself with loading - but shoot to finish all rounds. Each round should take 35-50 seconds.

Coaches Notes
Make sure that you have at least 10 seconds to rest between every single round today. Since you will likely slow down a bit in the later rounds, make sure that you are getting closer to 20 seconds of rest in the first few rounds.

The double unders/hop overs should go quick and not be broken up. You want to get to the deadlifts by the 15 second mark each minute.

5 Deadlifts is not a high number, they should be unbroken but you don't have to rush them. Make sure you have a good set up every time.

For at least the first few rounds, you should be able to go right into the hang power cleans after the 5th deadlift. Toward the end, if you need to break, break after the 4th deadlift. Then, perform your 5th rep to get into position for the hang power cleans.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

EMOM 10 Minutes (Every Minute on the Minute for 10 Minutes)

15 Double Unders/Hop Overs
4 Sandbag Over Shoulder
6 Sandbag Hang Power Clean

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

If you have variable sandbag weights - you could do the over the shoulder with a heavier bag. OR you could even combine this version with the 4 over the shoulder with the barbell or dumbbells for the hang power cleans.

Score: Number of Rounds where all work was completed - (out of 10)

Goal:
Challenge yourself with loading and reps - but shoot to finish all rounds. Each round should take 35-50 seconds.

Coaches Notes
Make sure that you have at least 10 seconds to rest between every single round today. Since you will likely slow down a bit in the later rounds, make sure that you are getting closer to 20 seconds of rest in the first few rounds.

The double unders/hop overs should go quick and not be broken up. You want to get to the deadlifts by the 15 second mark each minute.

Try to find a good rhythm on the over the shoulders. As soon as the bag passes over your shoulder, turn and set up for the next rep. It's only 4 reps so no need to rush, be smooth. Make sure that you are in a proper set up position for each rep.

Keep the bag close on the hang power cleans. Focus on extending the hips, then getting the elbows around fast.

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.

Hang Clean

Having to move the barbell out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead 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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

10 Rounds

10 Dumbbell Hang Power Clean
10 Dumbbell Squat

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 8-13 Minutes

Coaches Notes

So for some of you faster people, we adjusted the goal to 8 minutes so you don't try to EMOM it! (Every minute on the minute) Rounds should take about :45-1:20 on this one. Choose a weight that you think you could go unbroken for at least the first few rounds.

Another strategy might be to do 7-8 hang power cleans, break, then hit the remaining reps and go right into the dumbbell squats.

Make sure that you are keeping the dumbbells close to your body on the hang power cleans rather than swinging them out.

Keep your belly tight on the squats, this will help keep you from overworking the low back, especially after the cleans.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Rounds

10 Barbell Hang Power Clean
10 Barbell Back Squat

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

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

Score: Total Time

Goal: 8-13 Minutes

Coaches Notes

So for some of you faster people, we adjusted the goal to 8 minutes so you don't try to EMOM it! (Every minute on the minute) Rounds should take about :45-1:20 on this one. Choose a weight that you think you could go unbroken for at least the first few rounds.

Another strategy might be to do 7-8 hang power cleans, break, then hit the remaining reps and pop the bar over to your back rack for the squats.

Keep your belly tight on the squats, this will help keep you from overworking the low back, especially after the cleans.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Rounds

12 Sandbag Hang Power Clean
12 Sandbag Back Squat

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

Score: Total Time

Goal: 8-13 Minutes

Coaches Notes

So for some of you faster people, we adjusted the goal to 8 minutes so you don't try to EMOM it! (Every minute on the minute) Rounds should take about :45-1:20 on this one.

Ideally, you can go unbroken for at least the first few rounds.

Another strategy might be to do 7-8 hang power cleans, break, then hit the remaining reps and pop the bag over to your back rack for the squats.

Keep your belly tight on the squats, this will help keep you from overworking the low back, especially after the cleans.

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.

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

100 Deficit Push Ups

Every time you break:

5 Strict Pull Ups
-or- Legs Elevated Inverted Rows with Slow Lower

Suggestions
Men/Women: For the deficit, place your hands on dumbbells or a stack of plates roughly 4". You may need to get creative, use a stack of books if you need to!

Extra Challenge:
Men/Women: Wear a weight vest if you have one!

or

Increase Pull Ups to 7 each time

or BOTH

Score: Total Time

Goal: 7-15 Minutes

Coaches Notes

The secret to this workout is not to try to do 100 deficit push ups as fast as possible. Pick a variation/deficit height that you can do at least 10 reps at a time. Then, hit your pull ups or inverted rows. Then, rest until you feel ready to hit another 10 reps. For this many deficit push ups, it is very important that you move with control and don't just drop to the floor and try to bounce your chest to get a boost on the way up. We would rather see a deficit from the knees than regular push ups from the toes.

The last thing we want is to start breaking after only a few reps and fall into the pull up vortex. Plan your breaks rather than going until failure.

A break is anytime you come out of the plank position or your hands come off the floor. You can pause in the plank position between reps for as long as you want but we wouldn't recommend staying there too long!

If you go with the extra challenge reps today, they should be unassisted.

Inverted rows need to be challenging so legs elevated or legs elevated+slow. You shouldn't be able to just blow through them.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

75 Bench Press

Every time you break:

5 Strict Pull Ups
-or- Legs Elevated Inverted Rows with Slow Lower

**You could also do this version with dumbbell bench press.

Suggestions
Men: 115-135#
Women: 65-85#

Extra Challenge:
Men: 155-185# / 7 Pull Ups Each Break
Women: 95-125# / 7 Pull Ups Each Break

Score: Total Time

Goal: 7-15 Minutes

Coaches Notes

The secret to this workout is not to try to do bench press reps as fast as possible. Pick a weight that you can do at least 7 reps at a time. Then, hit your pull ups or inverted rows. Then, rest until you feel ready to hit another 7 reps. For this many reps, it is very important that you move with control, especially in the lowering phase. Don't just let the bar drop and bounce it off your chest. Think light contact.

The last thing we want is to start breaking after only a few reps and fall into the pull up vortex. Plan your breaks rather than going until failure.

If you go with the extra challenge pull up reps today, they should be unassisted.

Inverted rows need to be challenging so legs elevated or legs elevated+slow. You shouldn't be able to just blow through them.

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

MAMA MODIFICATIONS

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.

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.

Today's workout is meant for QUALITY over speed. Challenge yourself on both movements - and ditch the clock if necessary.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes (10 Rounds Total)

4-6 Seated Box Jump
12 (Feet Elevated) Inverted Row
4-6 Seated Box Jump

**If unable to do Inverted Rows - you may do:

(2 Second Pause at Top) Dumbbell Bent Over Row

**Nervous to do a Seated Box Jump? You may also try a slow lower air squat with a pause at the bottom with either a jump to the box, a jump OVER, or just a jump UP out of the bottom with no box landing.

Suggestions
Men: 20/24" Box
Women: 16-20" Box

Extra Challenge:
Men: 24-30" Box
Women: 20-24" Box

Score: Completion

Goal: Quality over Speed - Challenge Yourself!

Coaches Notes

Remember, this is about quality! Take the time to set up properly on every rep of the seated box jump. You should be at a complete stop and use no rebound momentum to assist the jump. If you don't have something to sit to and jump on, go with a pause squat into a box jump. You could also do pause squat jump overs if you have nothing to jump on. We'd love to see you jump if possible!

For the inverted rows, these should be challenging enough that you have to break them up. Think 2-4 sets the whole way.

We are looking for about 30 seconds to rest in each 2 minute window. Customize up or down accordingly.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes (10 Rounds Total)

4-6 Seated Box Jump
12 (2 Second Pause at Top) Barbell Bent Over Row
4-6 Seated Box Jump

**Nervous to do a Seated Box Jump? You may also try a slow lower air squat with a pause at the bottom with either a jump to the box, a jump OVER, or just a jump UP out of the bottom with no box landing.

Suggestions
Men: 20/24" Box / 95-115#
Women: 16-20" Box / 65-75#

Extra Challenge:
Men: 24-30" Box / 135-155#
Women: 20-24" Box / 85-105#

Score: Completion

Goal: Quality over Speed - Challenge Yourself!

Coaches Notes

Remember, this is about quality! Take the time to set up properly on every rep of the seated box jump. You should be at a complete stop and use no rebound momentum to assist the jump. If you don't have something to sit to and jump on, go with a pause squat into a box jump. You could also do pause squat jump overs if you have nothing to jump on. We'd love to see you jump if possible!

For the bent over rows, these should be challenging enough that you have to break them up at some point. Think 2-3 sets the whole way. Make sure that you hold a tight hinge position and let your arms and back do the work. Avoid jerking the chest up or pulling your chest down to the bar.

We are looking for about 30 seconds to rest in each 2 minute window. Customize up or down accordingly.

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

MAMA MODIFICATIONS

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.

Jumping Squat

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