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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Sets

Each Set is 4 Rounds

2 Wall Walk
8 Push Ups
16 Air Squats

Rest 1 Minute Between Sets

Extra Challenge:
Men/Women: Increase Reps to 3 Wall Walks, 12 Push Ups, 24 Air Squats

Score:
Fastest SET
Slowest SET

Goal: 2:30 - 4:30

Coaches Notes

These rounds should go quick. Choose a variation of each movement that is not going to be really broken up or require very long breaks between reps. To hit the goal we are shooting for :40-1:00 per set. Note that the push ups are going to be much more challenging after the wall walks, so choose a variation that think you can bang out 8 reps unbroken for at least the first couple rounds each time.

16 Air Squats is not a huge number. You should be able to get through them pretty quickly. Just make sure you are still moving well. Keep your belly tight and chest up in the bottom, and stand up all the way at the top of every rep.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Glory Days

3 Sets

Each Set is 4 Rounds

20' Handstand Walk
8 Push Up
16 Air Squat

Rest 1 Minute Between Sets

Extra Challenge:
Men/Women: Increase Reps to 30' Handstand Walk, 12 Push Ups, 24 Air Squats

Score:
Fastest SET
Slowest SET

Goal: 2:30 - 4:30

Coaches Notes

These rounds should go quick. Choose a variation of each movement that is not going to be really broken up or require very long breaks between reps. To hit the goal we are shooting for :40-1:00 per set. Note that the push ups are going to be much more challenging after the handstand walks, so choose a variation that think you can bang out 8 reps unbroken for at least the first couple rounds each time.

As far as the handstand walk, this should take 30 seconds or less. Adjust the distance if you need or if you are just trying to get better with this movement, go with max distance in 20-30s and stop at 20 feet if you get there!

16 Air Squats is not a huge number. You should be able to get through them pretty quickly. Just make sure you are still moving well. Keep your belly tight and chest up in the bottom, and stand up all the way at the top of every rep.

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.

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.

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.

**This workout is more about QUALITY than speed! Lose the clock if you need to!

Feel free to mix and match equipment as much as you like today!

Each version is slightly different!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

10 Rounds

One Round Every 2 Minutes (20 Minutes Total)

4 Kettlebell Turkish Get Up (2 per side)
8 Alternating Single Leg Deadlift
12 Push Up + Pull Across

**Get Ups can be done with dumbbell or kettlebell.

**You may also choose to do dumbbell bench press for this. Go with 8-10 Reps if you do dumbbell bench.

Suggestions
Men: 30-40# KB/DB for Get Up / 40-50# DBs for Deadlifts and Push Up + Pull Across
Women: 15-25# KB/DB for Get Up / 25-35# DBs for Deadlifts and Push Up + Pull Across

Extra Challenge
Men: 50-55# KB/DB for Get Ups / 50-55# DBs for Deadlifts and Push Up + Pull Across
Women: 30-35# KB/DB for Get Ups / 30-35# DBs for Deadlifts and Push Up + Pull Across

Score:
Weight Used for Get Ups
Weight Used for Deadlifts

Goal: Choose a weight for each that challenges you, but allows you to move well and complete the work in the 2 minute window.

Coaches Notes
Again, this is about QUALITY over speed or load. The Turkish get ups do not need to be alternating. Do two on one side, then two on the other. Focus on keeping the shoulder active, belly tight, and hitting every position on the way up and down.

Resist the urge to just drop to the bottom position of the single leg deadlift. Try to move with control the whole way. Pay attention to the connection to the floor underneath your foot, breathe, and keep the core engaged. Go to a staggered stance if you are really really struggling to balance.

Choose a variation of the push up + pull across that you can do in 1-2 sets the whole way. Focus on a tight plank position and avoid shooting your butt up in the air on the pull across.

Don't be afraid to ditch the clock completely on this one if you need to.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Rounds

One Round Every 2 Minutes (20 Minutes Total)

4 Kettlebell Turkish Get Up (2 per side)
6 Heavy Deadlift
6 Bench Press
-OR- 12 Push Up + Pull Across

*Get Ups can be done with dumbbell or kettlebell.

**If you have 2 barbells - use different weight for deadlift and bench. You may also choose to do dumbbell bench press for this. Go with 8-10 Reps if you do dumbbell bench.

Suggestions
Men: 30-40# KB/DB for Get Up / 155-205# for Deadlift / 115-155 for Bench Press
Women: 15-25# KB/DB for Get Up / 105-145# for Deadlift / 75-95# for Bench Press

Extra Challenge
Men: 50-55# KB/DB for Get Up / 245-315#+ for Deadlift / 165#+ for Bench Press
Women: 15-25# KB/DB for Get Up / 165#+ for Deadlift / 105#+ for Bench Press

Score
Weight Used for Get Ups
Weight Used for Deadlifts
Weight Used for Bench (leave empty if you did Push Up + Pull Across)

Goal: Choose a weight for each that challenges you, but allows you to move well and complete the work in the 2 minute window.

Coaches Notes
Again, this is about QUALITY over speed or load. The Turkish get ups do not need to be alternating. Do two on one side, then two on the other. Focus on keeping the shoulder active, belly tight, and hitting every position on the way up and down.

The deadlifts should be heavy but go with something that you think you can do unbroken the whole way without getting sloppy.

If you choose to do bench press, choose a weight that feels fairly moderate at first. In the later rounds, it will become much more challenging. These should be unbroken as well.

Choose a variation of the push up + pull across that you can do in 1-2 sets the whole way. Focus on a tight plank position and avoid shooting your butt up in the air on the pull across.

Don't be afraid to ditch the clock completely on this one if you need to.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Rounds

One Round Every 2 Minutes (20 Minutes Total)

2-4 Sandbag Get Up (2 per side)
8-10 Sandbag Over Shoulder
10-12 Push Up + Lateral Drag

**You may also choose to do seated sandbag overhead press for this. Go with 8-10 Reps if you do that.

**If you have a heavy d-ball to do the over the shoulder with - that would be super fun. Lower reps to 6.

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

Score:
Total Get Up Reps
Total Sandbag Over Shoulder Reps
Total Push Up + Lateral Drag RepsCh

Goal: Choose a rep number for each that challenges you, but allows you to move well and complete the work in the 2 minute window.

Coaches Notes
Again, this is about QUALITY over speed or load. Choose a number of reps on the get ups that takes under a minute. Make sure you are hitting every position on the way up and on the way down.

The sandbag over shoulders should be explosive but still performed for quality. Make sure you take the time to set up properly for every rep and focus on full hip and leg extension as you stand up.

Choose a variation/rep count of the push up + lateral drag that you can do in 1-2 sets the whole way. Focus on a tight plank position and avoid shooting your butt up in the air on the drag.

Don't be afraid to ditch the clock completely on this one if you need to.

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.

Single Leg Deadlift

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. Some other options for customizing are Sumo Stance Deadlift, Split Stance RDL, Single Leg Glute Bridge, or Single Leg Box Squat for more support. If you’re having a hard time with the balance feel free to shorten the range of motion or hold on to something for extra assistance and support.

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.

Reps are slightly different for the different variations today!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Reps are slightly different for the different variations today!

Every 4 Minutes for 20 Minutes (5 Rounds Total)

Run 400 Meters
16 Dumbbell Power Clean & Jerks

Rest remainder of 4 Minute Window Each Time

This version can also be done using:
Sandbag Clean & Jerk

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Fastest Round
Slowest Round

Goal: 2:15 - 3:30

Coaches Notes
The goal here is to push the pace in every round and to expect that the rounds will get slower as you get further along in the workout. Make sure that you are getting at least 30 seconds of rest between rounds.

The run should take 2:00-2:30. That gives you at least a minute for the clean & jerks. Choose a weight that you can complete 16 reps in 1-3 sets the whole way. You should probably have to break them up at some point. You might go unbroken in the first round but by round 5, we are looking for you to have to take at least one short break during these.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Reps are slightly different for the different variations today!

Every 4 Minutes for 20 Minutes (5 Rounds Total)

Run 400 Meters
12 Barbell Power Clean & Jerks

Rest remainder of 4 Minute Window Each Time

Suggestions
Men: 95#
Women: 65#

Extra Challenge
Men: 115-135#
Women: 75-85#

Score:
Fastest Round
Slowest Round

Goal: 2:15 - 3:30

Coaches Notes
The goal here is to push the pace in every round and to expect that the rounds will get slower as you get further along in the workout. Make sure that you are getting at least 30 seconds of rest between rounds.

The run should take 2:00-2:30. That gives you at least a minute for the clean & jerks. Choose a weight that you can complete 12 reps in 1-3 sets the whole way. You should probably have to break them up at some point. You might go unbroken in the first round but by round 5, we are looking for you to have to take at least one short break during these.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Reps are slightly different for the different variations today!

Every 4 Minutes for 20 Minutes (5 Rounds Total)

30 Cal (M) / 22 Cal (W) Row
-OR- 36 (M) / 26 Cal (W) Row
12 Barbell Power Clean & Jerks

Rest remainder of 4 Minute Window Each Time

Suggestions
Men: 95#
Women: 65#

Extra Challenge
Men: 115-135#
Women: 75-85#

Score:
Fastest Round
Slowest Round

Goal: 2:15 - 3:30

Coaches Notes
The goal here is to push the pace in every round and to expect that the rounds will get slower as you get further along in the workout. Make sure that you are getting at least 30 seconds of rest between rounds.

The bike/row should take 2:00-2:30. That gives you at least a minute for the clean & jerks. Choose a weight that you can complete 12 reps in 1-3 sets the whole way. You should probably have to break them up at some point. You might go unbroken in the first round but by round 5, we are looking for you to have to take at least one short break during these.

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.

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

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

Run 200 Meters
12 Toes to Bar

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

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

No weight needed today

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

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

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

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

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

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

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

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

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

No weight needed today

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

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

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

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

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

MAMA MODIFICATIONS

Run/Jog

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

Toes to Bar

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

Sit Up

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

Reps Vary between versions ABC today!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

60 Dumbbell Hop Overs
20 Dumbbell Squats

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time
Goal: 10-15 Minutes

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

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

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

60 Dumbbell Hop Overs
15 Barbell Back Squat

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

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

Score: Total Time
Goal: 10-15 Minutes

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

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

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

60 Sandbag Hop Overs
20 Sandbag Back Squats

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

Extra Challenge:
Men/Women: 5 Rounds

Score: Total Time
Goal: 10-15 Minutes

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

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

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

MAMA MODIFICATIONS

Jump/Skip/Hop Overs

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

DB/Back/Front/Goblet/Air Squat

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

5 Rounds

8 Burpee Pull Up
20 Wall Ball

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

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

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

Score: Total Time
Goal: 12-17 Minutes

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

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

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

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

5 Rounds

8 Burpee Pull Up
20 Empty Barbell Thruster

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

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

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

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

Score: Total Time
Goal: 12-17 Minutes

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

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

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

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Glory Days Option!

5 Rounds

4 Burpee Muscle Up
20 Wall Ball

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

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

Score: Total Time
Goal: 12-17 Minutes

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

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

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

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

MAMA MODIFICATIONS

Burpee

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

Pull Ups

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

Thruster/Wallball

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

DB/Back/Front/Goblet/Air Squat

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2 Rounds

Run 800 Meters
50 Kettlebell Overhead Swings
30 Kipping Pull Up

Rest 3 Minute Between Rounds

Strict Pull Option: 15-20 Strict Pull Ups

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

Extra Challenge:
GLORY DAYS: 16 Bar/Ring Muscle Ups to Replace Pull Ups

Score:
Round 1
Round 2

Goal: 7-10 Minutes per Round

Coaches Notes
You are going to have to keep things moving with minimal breaks/rest to hit the goal on this one. The run should take 3:30-4:30 each time. With the 3 minute rest in between rounds, you should be relatively fresh for both runs.

Choose a weight on the swings that you can complete 50 reps in around 2 minutes. Think 1-3 sets with just long enough to give the grip a break.

The pull ups can be broken up more, but the rest in between should be 5-10 seconds depending on the size of each set. Break them up into 2-5 sets. You should be able to do at least 6 reps at a time.

If you are not able to run for any reason, go with the following version of the workout:

4 Rounds

1 Min Continuous Movement
15 KB Swing
8 Pull Up

Rest 3 Minutes

4 Rounds

1 Min Continuous Movement
15 KB Swing
8 Pull Up

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2 Rounds

Run 800 Meters
30 Barbell Deadlift
30 Kipping Pull Up

Rest 3 Minute Between Rounds

Strict Pull Option: 15-20 Strict Pull Ups

Suggestions
Men: 155-185#
Women: 95-125#

Extra Challenge:
Men: 205-245#
Women: 135-165#

Glory Days Option: 16 Bar/Ring Muscle Ups to Replace Pull Ups

Score:
Round 1
Round 2

Goal: 7-10 Minutes per Round

Coaches Notes
You are going to have to keep things moving with minimal breaks/rest to hit the goal on this one. The run should take 3:30-4:30 each time. With the 3 minute rest in between rounds, you should be relatively fresh for both runs.

The deadlifts should take about 2 minutes. Choose a load that you can complete sets of at least 8-10 reps at a time. It should be heavy enough that you have to break at least once but not so heavy that you are getting sloppy or having to go down to really small sets.

The pull ups can be broken up more, but the rest in between should be 5-10 seconds depending on the size of each set. Break them up into 2-5 sets. You should be able to do at least 6 reps at a time.

If you are not able to run for any reason, go with the following version of the workout:

4 Rounds

1 Min Continuous Movement
15 KB Swing
8 Pull Up

Rest 3 Minutes

4 Rounds

1 Min Continuous Movement
15 KB Swing
8 Pull Up

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2 Rounds

60 Cal (M) / 44 Cal (W) - Assault Bike
-OR- 1000 Meter Row

50 Kettlebell Overhead Swings
30 Kipping Pull Up

Rest 3 Minute Between Rounds

Strict Pull Option: 15-20 Strict Pull Ups

**Could also do this with barbell option found in Program B.

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

Extra Challenge:
GLORY DAYS: 16 Bar/Ring Muscle Ups to Replace Pull Ups

Score:
Round 1
Round 2

Goal: 7-10 Minutes per Round

Coaches Notes
You are going to have to keep things moving with minimal breaks/rest to hit the goal on this one. The run should take 3:30-4:30 each time. With the 3 minute rest in between rounds, you should be relatively fresh for both runs.

Choose a weight on the swings that you can complete 50 reps in around 2 minutes. Think 1-3 sets with just long enough to give the grip a break.

The pull ups can be broken up more, but the rest in between should be 5-10 seconds depending on the size of each set. Break them up into 2-5 sets. You should be able to do at least 6 reps at a time.

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.

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.

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.

This is a VERSION of a workout we have done on the last day of the year for the past few years. The original version is BRUTAL - and this one is a little more realistic. But, will put the original version in Coaches Notes if you REALLY want to give it a go (or a re-test).

Keeping with the theme of 12 for this though - to represent the last 12 months! Happy final day of 2021!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

12 Rounds

12 Alternating Dumbbell Power Snatch
12 Alternating Farmer Step Ups

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

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

Score: Total Time
Goal: 14-18 Minutes

Final workout of the year y'all! Let's put a bow on 2021 with this one. You will definitely have to keep moving to stay within the goal range today. Set yourself up with weight and movement customizations that you won't have to be breaking up a lot. We are shooting for roughly a round a minute.

For the snatches, go with a weight that you can go unbroken for at least the first 8 rounds, if not the whole way. These should take around 30 seconds. Ideally the farmer steps are also unbroken. Consider also, breaking them into 2 quick sets from the beginning to avoid lighting that fire in your legs until later on in the workout. Make sure you check out the customizations if you are unable to perform step ups today.

Original Workout:

24 Minute AMRAP
20 Alternating DB Snatch
21 Alternating DB Step Up

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

12 Rounds

8 Barbell Power Snatch
12 Alternating Farmer Step Up

**No dumbbells or KBs to step up with? You may choose to do plate hug step ups or back rack step ups

Suggested Weight
Men: 75# Barbell / 40# DBs / 20-24" Box
Women: 55# Barbell / 25# DBs / 16-20" Box

Extra Challenge:
Men: 95-115# Barbell / 40-50# DBs / 22-24" Box
Women: 65-75# Barbell / 25-35# DBs / 18-20" Box

Score: Total Time
Goal: 14-18 Minutes

Final workout of the year y'all! Let's put a bow on 2021 with this one. You will definitely have to keep moving to stay within the goal range today. Set yourself up with weight and movement customizations that you won't have to be breaking up a lot. We are shooting for roughly a round a minute.

For the snatches, go with a weight that you can go unbroken for at least the first 8 rounds, if not the whole way. These should take around 30 seconds. Ideally the farmer steps are also unbroken. Consider also, breaking them into 2 quick sets from the beginning to avoid lighting that fire in your legs until later on in the workout. Make sure you check out the customizations if you are unable to perform step ups today.

Original Workout:

24 Minute AMRAP
10 Power Snatch
21 Alternating DB Step Up

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

12 Rounds

12 Sandbag Ground to Overhead
12 Alternating Sandbag Shoulder Step Ups

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

Score: Total Time
Goal: 14-18 Minutes

Final workout of the year y'all! Let's put a bow on 2021 with this one. You will definitely have to keep moving to stay within the goal range today. Set yourself up with weight and movement customizations that you won't have to be breaking up a lot. We are shooting for roughly a round a minute.

For the ground to overhead, go with a weight that you can go unbroken for at least the first 8 rounds, if not the whole way. These should take around 30 seconds. Ideally the steps are also unbroken. Consider also, breaking them into 2 quick sets from the beginning to avoid lighting that fire in your legs until later on in the workout. Make sure you check out the customizations if you are unable to perform step ups today.

Original Workout:

24 Minute AMRAP
10 Sandbag Ground to Overhead
21 Alternating Sandbag Step Up

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

MAMA MODIFICATIONS

DB Snatch

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

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

12 Days of Christmas Workout

Perform this workout just like the song!

1 Man Maker
2 Devil Press
3 Push Press
4 Thruster
5 Squat Clean
6 Plank Row (3 per arm)
7 Clean and Jerk
8 DB Farmer Lunges (Alternating)
9 Deadlift
10 Single Arm DB Snatch (Alt)
11 Weighted Sit Up
12 Devil Step Up

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

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

Score: Total Time

Goal: This one takes a while! (25-40 Minutes)

SO again - the way this works...

You do 1 Man Maker.

Then you do 2 Devil Press and 1 Man Maker.

Then you do 3 Push Press, 2 Devil Press, and 1 Man Maker.

Then 4 Thruster, 3 Push Press, 2 Devil Press, 1 Man Maker.

Keep adding the next movement until you get through them all in that fashion.

See videos for all movement demos and choose the appropriate weight to move with good technique.

Don't worry so much about your time, have fun with it!!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

12 Days of Christmas Workout

Perform this workout just like the song!

1 Squat Clean Thruster
2 Squat Snatch (or sub)
3 Push Press
4 Thruster
5 Squat Clean
6 Bent Over Row
7 Clean and Jerk
8 Front Rack Lunges (Alternating)
9 Deadlifts
10 Power Snatch
11 Good Mornings
12 Bar Facing Burpees

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

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

Score: Total Time

Goal: This one takes a while! (25-40 Minutes)

Ok so once again this goes just like the song -

1 Squat Clean Thruster

Then 2 Squat Snatch - 1 Squat Clean Thruster

Then 3 Push Press - 2 Squat Snatch - 1 Squat Clean Thruster

Then 4 Thruster, 3 Push Press, 2 Squat Snatch, 1 Squat Clean Thruster

Keep going until you get through them all!

Watch the video for all demos and choose an appropriate weight! This should be pretty light for you and not making you hit singles or anything close to that on any movement.

If you aren't ready for squat snatches go with overhead squats! If those aren't happening change that to a back squat.

Don't worry so much about your time, have fun with it!!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

12 Days of Christmas Workout

Perform this workout just like the song!

1 Sandbag Burpee+Squat Clean Thruster
2 Sandbag Burpee
3 Sandbag Push Press
4 Sandbag Thruster
5 Sandbag Squat Clean
6 Push Up + Drag
7 Sandbag Clean and Jerk
8 Sandbag Front Rack Lunges(Alternating)
9 Sandbag Deadlifts
10 Sandbag Ground to Overhead
11 Sandbag Sit Ups
12 Sandbag Hand-Plant Step Over

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

Score: Total Time

Goal: This one takes a while! (25-40 Minutes)

SO again - the way this works...

You do 1 Sandbag Burpee Squat Clean Thruster.

Then you do 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.

Then you do 3 Sandbag Push Press + 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.

Then 4 Sandbag Thrusters + 3 Sandbag Push Press + 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.

Keep adding the next movement until you get through them all in that fashion!

See videos for all movement demos and choose the appropriate weight to move with good technique!!

Don't worry so much about your time, have fun with it!!

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!

Man Makers

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/renegade row. 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!

Thruster/Wallball

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

Sit Up

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

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.

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

4 Rounds

8 Dumbbell Atlas Lunge
24 Wall Ball
8 Dumbbell Atlas Lunge

Rest 1 Minute Between Rounds

**Goal for this is for everything to be "UNBROKEN"

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

Extra Challenge
Men: 50# DBs / Increase Wall Ball Reps to 30
Women: 35# DBs / Increase Wall Ball Reps to 30

Score: Fastest Round
Score: Slowest Round
Score: Total Rounds UNBROKEN (Out of 4)

Goal: 2:30 - 4:00

COACHES NOTES
Okay so the main thing here is to set yourself so that you can go unbroken on all movements. We don't want to make it so easy that you can just fly through this workout. It should be HARD to make it all the way unbroken by the 3rd and 4th round! The Atlas lunge is a big movement, so 8 reps may take longer than you think. You can rest with the weight on your shoulders for a breath or two between reps and then get back two it. 8 of the Atlas lunges are going to take :30-1:00. Rest as needed between movements. For the wall balls, focus on consistency with the movement and with how you hit your target. We want to the ball to return to your hands the same way, at the same speed and angle each time. If it gets off track, that's when the movement gets really tiring.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

6 Barbell Atlas Lunge
24 Wall Ball
6 Barbell Atlas Lunge

Rest 1 Minute Between Rounds

**Goal for this is for everything to be "UNBROKEN"

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

Extra Challenge:
Men: 115# / Increase Wall Ball Reps to 30
Women: 75# / Increase Wall Ball Reps to 30

Score: Fastest Round
Score: Slowest Round
Score: Total Rounds UNBROKEN (Out of 4)

Goal: 2:30 - 4:00

COACHES NOTES
Okay so the main thing here is to set yourself so that you can go unbroken on all movements. We don't want to make it so easy that you can just fly through this workout. It should be HARD to make it all the way unbroken by the 3rd and 4th round! The Atlas lunge is a big movement, so 8 reps may take longer than you think. You can rest with the weight on your back rack for a breath or two between reps and then get back two it. 8 of the Atlas lunges are going to take :30-1:00. Rest as needed between movements. For the wall balls, focus on consistency with the movement and with how you hit your target. We want to the ball to return to your hands the same way, at the same speed and angle each time. If it gets off track, that's when the movement gets really tiring.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

8 Sandbag Atlas Lunge
24 Wall Ball
-OR- 16 Side to Side Sandbag Thruster
8 Sandbag Atlas Lunge

Rest 1 Minute Between Rounds

**Goal for this is for everything to be "UNBROKEN"

Suggested Weight
Men: 50-70# Sandbag / 18-20# Ball
Women: 25-45# Sandbag / 13-15# Ball

Extra Challenge:
Men/Women: Increase Wall Ball Reps to 30 - or Side to Side Sandbag Thruster Reps to 20

Score: Fastest Round
Score: Slowest Round
Score: Total Rounds UNBROKEN (Out of 4)

Goal: 2:30 - 4:00

COACHES NOTES
Okay so the main thing here is to set yourself so that you can go unbroken on all movements. We don't want to make it so easy that you can just fly through this workout. It should be HARD to make it all the way unbroken by the 3rd and 4th round! The Atlas lunge is a big movement, so 8 reps may take longer than you think. You can rest with the weight on your back rack for a breath or two between reps and then get back two it. 8 of the Atlas lunges are going to take :30-1:00. Rest as needed between movements. For the wall balls, focus on consistency with the movement and with how you hit your target. We want to the ball to return to your hands the same way, at the same speed and angle each time. If it gets off track, that's when the movement gets really tiring.

If you are using a sandbag, totally fine to adjust the reps up or down based on the weight of your bag to something that you can do unbroken, but that won't be too easy!

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.

Thruster/Wallball

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

DB/Back/Front/Goblet/Air Squat

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

#blamejulian

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

#blamejulian

Every 4 Minutes for 20 Minutes (5 Rounds Total)

8 Double Dumbbell Snatch
12 Dumbbell Thrusters
Run 200 Meters

**Rest remainder of 4 minute window each time.

**This version can also be done with your sandbag.

Suggested Weight
Men: 30-40# DBs
Women: 15-25# DBs

Extra Challenge
Men: 40# DBs / Increase Reps to 10/15
Women: 25# DBs / Increase Reps to 10/15

Score: Fastest Round
Score: Slowest Round

Goal: 2:00 - 2:40

COACHES NOTES
We are looking for full send rounds today. Choose a weight that you can go unbroken the whole way. We've suggested going lighter than usual to emphasize the fact that we want you going unbroken. You may even be able to go right into the thrusters after the final double dumbbell snatch. If you are really going full send on every round, expect that the times will fall off. This is why we want you to log both the fastest and the slowest rounds. The first round should be closer to the 2:00 end of the goal range. You should have 1:20-2:00 to rest between each work interval. So, if the first round creeps up around that 3 minute mark, definitely customize something. Shoot for definitely less than a minute on the run. If you think 200m will take longer than that, shorten the distance a bit but make that choice before you start the workout. Try to pick something you can stick with for all 5 rounds rather than making changes mid workout.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

#blamejulian

Every 4 Minutes for 20 Minutes (5 Rounds Total)

8 Barbell Power Snatch
12 Barbell Thrusters
Run 200 Meters

**Rest remainder of 4 minute window each time.

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95#
Women: 65#

**No additional reps for Extra Challenge barbell version.

Score: Fastest Round
Score: Slowest Round

Goal: 2:00 - 2:40

COACHES NOTES
We are looking for full send rounds today. Choose a weight that you can go unbroken the whole way. We've suggested going lighter than usual to emphasize the fact that we want you going unbroken. If you are really going full send on every round, expect that the times will fall off. This is why we want you to log both the fastest and the slowest rounds. The first round should be closer to the 2:00 end of the goal range. You should have 1:20-2:00 to rest between each work interval. So, if the first round creeps up around that 3 minute mark, definitely customize something. Shoot for definitely less than a minute on the run. If you think 200m will take longer than that, shorten the distance a bit but make that choice before you start the workout. Try to pick something you can stick with for all 5 rounds rather than making changes mid workout.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

#blamejulian

Every 4 Minutes for 20 Minutes (5 Rounds Total)

8 Double Dumbbell Snatch
12 Dumbbell Thrusters
15 Cal (M) / 11 Cal (W) Assault Bike
or
250 Meter Row

**Rest remainder of 4 minute window each time.

**This version can also be done with sandbag or barbell as seen in Program A/B.

Suggested Weight
Men: 30-40# DBs
Women: 15-25# DBs

Extra Challenge
Men: 40# DBs / Increase Reps to 10/15
Women: 25# DBs / Increase Reps to 10/15

Score: Fastest Round
Score: Slowest Round

Goal: 2:00 - 2:40

COACHES NOTES
We are looking for full send rounds today. Choose a weight that you can go unbroken the whole way. We've suggested going lighter than usual to emphasize the fact that we want you going unbroken. You may even be able to go right into the thrusters after the final double dumbbell snatch. If you are really going full send on every round, expect that the times will fall off. This is why we want you to log both the fastest and the slowest rounds. The first round should be closer to the 2:00 end of the goal range. You should have 1:20-2:00 to rest between each work interval. So, if the first round creeps up around that 3 minute mark, definitely customize something. Shoot for definitely less than a minute on the row/bike. If you think the calories/distance will take longer than that, adjust accordingly but make that choice before you start the workout. Try to pick something you can stick with for all 5 rounds rather than making changes mid workout.

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

MAMA MODIFICATIONS

DB Snatch

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

Thruster/Wallball

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

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.

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.

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

---

PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

30 Double Unders/DB Hop Overs
15 Single Leg Goblet Step Up Right
30 Double Unders/DB Hop Overs
15 Single Leg Goblet Step Up Left

Rest 1 Minute Between Rounds

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

Extra Challenge
Men: 50-55# DB/KB / 22-24" Box
Women: 35-40# DB/KB / 18-20" Box

Score: Total Time (Including Rest)

Goal: 14-18 Minutes

COACHES NOTES
Remember for these step ups, you can keep the lead foot planted on the box while you step up and back down with the other. Just make sure you are standing all the way up on the box each time. If you customize to lunges, make sure you step your feet together between each rep. Rounds should take 2:45-3:45 each time. Choose a variation on the double unders or hop overs that allows you to finish them in under 30 seconds. The single leg step up is a movement that should be controlled. If you try to go too fast through them, you will end up just bouncing off the trailing leg rather than using the lead leg to do more of the work. So take your time, each set of 15 should be taking a minute or more.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

30 Double Unders/DB Hop Overs
15 Single Leg Back Rack Step Up Right
30 Double Unders/DB Hop Overs
15 Single Leg Back Rack Step Up Left

Rest 1 Minute Between Rounds

Suggested Weight
Men: 65# / 20-24" Box
Women: 45# / 16-20" Box

Extra Challenge
Men: 75# / 22-24" Box
Women: 55# / 18-20" Box

Score: Total Time (Including Rest)

Goal: 14-18 Minutes

COACHES NOTES
Remember for these step ups, you can keep the lead foot planted on the box while you step up and back down with the other. Just make sure you are standing all the way up on the box each time. If you customize to lunges, make sure you step your feet together between each rep. Rounds should take 2:45-3:45 each time. Choose a variation on the double unders or hop overs that allows you to finish them in under 30 seconds. The single leg step up is a movement that should be controlled. If you try to go too fast through them, you will end up just bouncing off the trailing leg rather than using the lead leg to do more of the work. So take your time, each set of 15 should be taking a minute or more.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

30 Double Unders/DB Hop Overs
15 Single Leg Sandbag Step Up Right
30 Double Unders/DB Hop Overs
15 Single Leg Sandbag Step Up Left

Rest 1 Minute Between Rounds

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

Score: Total Time (Including Rest)

Goal: 14-18 Minutes

COACHES NOTES
Remember for these step ups, you can keep the lead foot planted on the box while you step up and back down with the other. Just make sure you are standing all the way up on the box each time. If you customize to lunges, make sure you step your feet together between each rep. Rounds should take 2:45-3:45 each time. Choose a variation on the double unders or hop overs that allows you to finish them in under 30 seconds. The single leg step up is a movement that should be controlled. If you try to go too fast through them, you will end up just bouncing off the trailing leg rather than using the lead leg to do more of the work. So take your time, each set of 15 should be taking a minute or more.

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.

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.

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: UPPER BODY DAILY TUNE UP, LOWER BODY DAILY TUNE UP
POST: NECK & SHOULDER RELIEVER, LOWER BACK RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY SIMPLE WARM UP

WORKOUT

Day after Thanksgiving - keeping it simple with the Program A single dumbbell workout!

5 Sets

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

12 Alternating Dumbbell Power Snatch
8 Push Up + Pull Across

Rest 1 Minute Between Sets (After Each 3 Minute AMRAP)

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

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

Score: Total Number of Completed Rounds + any Additional Reps from ALL 5 AMRAPS (Sets) Combined!

Goal: 12-18 Rounds

COACHES NOTES
So just to clarify, this workout is five 3 minute AMRAPs with a minute of rest between each one. The goal is to get roughly 3 rounds in each AMRAP give or take a few reps. If you only get 2 rounds in the first one, make sure to customize further in the remaining AMRAPs. Choose a weight on the snatches that you can do unbroken. Make sure that you are set up properly for each repetition. For the push up + pull across, 8 reps should take about 30 seconds which means choosing a customization that you can do unbroken, for most if not all the way. Keep that nice rigid plank position, especially when reaching through and pulling across.

PROGRAM B

PROGRAM B

WARM UP
FULL BODY SIMPLE WARM UP

WORKOUT

5 Sets

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

8 Barbell Power Snatch
8 Push Up + Pull Across

Rest 1 Minute Between Sets (After Each 3 Minute AMRAP)

Suggested Weight
Men: 75# Barbell / 40# DB for Push Up + Pull Across
Women: 55# Barbell / 25# DB for Push Up + Pull Across

Extra Challenge
Men: 95# / 50# DB for Push Up + Pull Across
Women: 65# / 35# DB for Push Up + Pull Across

Score: Total Number of Completed Rounds + any Additional Reps from ALL 5 AMRAPS (Sets) Combined!

Goal: 12-18 Rounds

COACHES NOTES
So just to clarify, this workout is five 3 minute AMRAPs with a minute of rest between each one. The goal is to get roughly 3 rounds in each AMRAP give or take a few reps. If you only get 2 rounds in the first one, make sure to customize further in the remaining AMRAPs. Choose a weight on the snatches that you can do unbroken. If you end up breaking into 2 sets in the later rounds, that's probably fine. We just don't want you going so heavy that you are breaking it up from the beginning. Make sure that you are set up properly for each repetition. For the push up + pull across, 8 reps should take about 30 seconds which means choosing a customization that you can do unbroken, for most if not all the way. Keep that nice rigid plank position, especially when reaching through and pulling across.

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

5 Sets

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

8 Sandbag Ground to Overhead
8 Push Up + Lateral Drag

Rest 1 Minute Between Sets (After Each 3 Minute AMRAP)

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

Score: Total Number of Completed Rounds + any Additional Reps from ALL 5 AMRAPS (Sets) Combined!

Goal: 12-18 Rounds

COACHES NOTES
So just to clarify, this workout is five 3 minute AMRAPs with a minute of rest between each one. The goal is to get roughly 3 rounds in each AMRAP give or take a few reps. If you only get 2 rounds in the first one, make sure to customize further in the remaining AMRAPs. For the ground to overhead, you can release the bag on the way down between each rep. Just make sure that you set right back up as soon as the bag hits the ground. And, focus on a really solid set up position for each rep. For the push up + lateral drag, 8 reps should take about 30 seconds which means choosing a customization that you can do unbroken, for most if not all the way. Keep that nice rigid plank position, especially when reaching through and dragging across.

MAMA MODIFICATIONS

DB Snatch

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

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.

211119_Demo.mp4

211119_Prog.mp4

211119_Cust.mp4

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

PRE(best before main workout): OLY-POWER
  POST(best after the main workout): BUTTS & GUTS

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

---

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

4 Rounds

30 Double Unders/Hop Overs
15 Kipping Pull Ups
30 Double Unders/Hop Overs
15 KB/DB Swings

Strict Pull Up Option: 8-12 Strict Pull Ups per Round

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

Extra Challenge
Men: 5 Rounds / 60-70# KB Swing
Women: 5 Rounds / 40-55# KB Swing

**Only do Extra Challenge if you can complete first 4 rounds under 11 minutes

Score: Total Time

Goal: 10-16 Minutes

COACHES NOTES
This workout is most likely going to come down to the pull ups. 30 double unders or hop overs should take under 30 seconds each time. Then, when it comes to the pull ups, choose a variation that you can complete them in 1-3 sets the whole way. So, at least 5 reps at a time. It's okay if you end up having to break those up a little more in the last round or two but don't go into this workout with the idea that you are going to do singles and doubles the whole time. Choose a load on the swings that you can go unbroken most, if not all the way.

DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :30 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

DUMBBELL HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

KIPPING PULL UPS
You have the option of kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
Inverted Row
Bent Over Row
Banded Pull Ups

KETTLEBELL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATION
Eye Level Swing

PROGRAM C

PROGRAM C

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

Glory Days!

4 Rounds

30 Double Unders/Hop Overs
6 Bar/Ring Muscle Ups
30 Double Unders/Hop Overs
15 KB/DB Swings

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

Extra Challenge
Men: 5 Rounds / 60-70# KB Swing
Women: 5 Rounds / 40-55# KB Swing

**Only do Extra Challenge if you can complete first 4 rounds under 11 minutes

Score: Total Time

Goal: 10-16 Minutes

COACHES NOTES
This workout is most likely going to come down to the muscle ups. 30 double unders or hop overs should take under 30 seconds each time. Then, when it comes to the muscle ups, choose a variation that you can complete the 6 reps in about a minute each time. You can do them one at a time but the rest in between should be kept to a minimum. If you are customizing the muscle ups, choose something that is still going to challenge you and you aren't going to just fly through 6 reps. Choose a load on the swings that you can go unbroken most, if not all the way.

DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :30 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

DUMBBELL HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

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

CUSTOMIZATIONS
Jumping Muscle Up
Band Assisted
Foot Assisted

KETTLEBELL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATION
Eye Level Swing

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.

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.

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 Swing

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

211112_Demo.mp4

211112_Prog.mp4

211112_Cust.mp4

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

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

PRE(best before main workout): OLY-POWER
  POST(best after the main workout): BUTTS & GUTS
EITHER(can be warm up or finisher): GYMNASTICS

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

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

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

3 Rounds

400 Meter Run
20 Dumbbell Thrusters
4 Wall Walks

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

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

Score: Total Time

Goal: 12-16 Minutes

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

400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target.

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

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

CUSTOMIZATION
Single Dumbbell Thruster

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

Don't slide or flop!

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

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

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

3 Rounds

400 Meter Run
20 Barbell Thrusters
4 Wall Walks

*Can also do this version with your sandbag!

Suggested Weight
Men: 95#
Women: 65#

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

Score: Total Time

Goal: 12-16 Minutes

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

400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target.

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

BARBELL THRUSTER
The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. Reach your butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

CUSTOMIZATION
Lighter weight

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

Don't slide or flop!

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

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

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

3 Rounds

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

20 Barbell Thrusters
4 Wall Walks

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

Suggested Weight
Men: 95#
Women: 65#

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

Score: Total Time

Goal: 12-16 Minutes

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

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

CUSTOMIZATIONS
Reduce calories

BARBELL THRUSTER
The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. Reach your butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

CUSTOMIZATION
Lighter weight

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

Don't slide or flop!

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

MAMA MODIFICATIONS

Run/Jog

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

Thruster/Wallball

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

Wall Walks

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

211105_Demo.mp4

211105_Prog.mp4

211105_Cust.mp4

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

PRE(best before main workout): POWER
  POST(best after the main workout): SOGO
EITHER(can be warm up or finisher): GYMNASTICS

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

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
DUMBBELL SQUAT CLEAN WARM UP

WORKOUT

40 Power Cleans
800 Meter Run
40 Squat Cleans

*See Coaches Notes for No-Running Alternative

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

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

Score: Total Time

Goal: 10-15 Min

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

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

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

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

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

CUSTOMIZATION
Go Lighter
Hang Power Clean

800M RUN
See Coaches Notes Above

CONTINUOUS MOVEMENT
Single Unders
Quick Low Step Ups
Toe Taps

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

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

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

CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
BARBELL CLEAN WARM UP

WORKOUT

40 Power Cleans
800 Meter Run
40 Squat Cleans

*See Coaches Notes for No-Running Alternative

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

Extra Challenge
Men: 135#
Women: 85#

Score: Total Time

Goal: 10-15 Min

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

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

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

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

CUSTOMIZATIONS
Go lighter
Hang Power Clean

800M RUN
See Coaches Notes Above

CONTINUOUS MOVEMENT
Single Unders
Quick Low Step Ups
Toe Taps

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

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

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

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

CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat

PROGRAM C

PROGRAM C

WARM UP
FULL BODY SIMPLE WARM UP
BARBELL CLEAN WARM UP

WORKOUT

40 Power Cleans

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

40 Squat Cleans

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

Extra Challenge
Men: 135#
Women: 85#

Score: Total Time

Goal: 10-15 Min

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

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

CUSTOMIZATIONS
Go lighter
Hang Power Clean

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

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

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

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

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

CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat

MAMA MODIFICATIONS

Power Clean

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

Run/Jog

To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

DB/Back/Front/Air Squat

If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

KB Swing

If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.

211029_Demo.mp4

211029_Prog.mp4

211029_Cust.mp4

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

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

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

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

4 Rounds

50 Air Squats
400 Meter Run

Rest 1 minute between rounds

No weight needed today!

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

Score: Slowest Round Only

Goal: 3:30-4:30

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

400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target.

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

AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

CUSTOMIZATIONS
Squat to Target
Assisted Squat

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

4 Rounds

50 Air Squats

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

Rest 1 minute between rounds

No weight needed today!

Extra Challenge
Go Faster!

Score: Slowest Round Only

Goal: 3:30-4:30

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

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

CUSTOMIZATIONS
Reduce calories

AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

CUSTOMIZATIONS
Squat to Target
Assisted Squat

MAMA MODIFICATIONS

Run/Jog

To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock.

If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

DB/Back/Front/Air Squat

If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

211022_Demo.mp4

211022_Prog.mp4

211022_Cust.mp4

Reps and Movements Vary Slightly Today!

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

PRE(best before main workout): OLY-POWER
  POST(best after the main workout): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: UPPER BODY LACROSSE BALL DAILY TUNE UP, WARM UP FLOW
POST: LOWER BODY DAILY TUNE UP, QUAD FOAM ROLL DAILY TUNE UP

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Reps and Movements Vary Slightly Today!

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

20 Alternating Unweighted Lunges
10 Inverted Rows
3 Wall WalksNo weight needed today!

Extra Challenge
Men/Women: Increase to 30 Lunges and 4 Wall Walks

Score: Total completed rounds plus any additional reps

Goal: 6-10 Rounds

COACHES NOTES
A fun, not so little, bodyweight only workout today. Set yourself up for 2:00-3:20 per round. You don't have to go super fast on the lunges, but try to keep moving with minimal breaking during the sets of 20. Use whatever equipment works for you (bar in rack, rings, TRX) for the inverted rows. What we are looking for is a body angle challenging enough that you have to break up the 10 reps into 2-3 sets pretty early on in the workout. It would be a good idea to break them up from the beginning to avoid going to failure by the end. Choose a variation on the wall walk that allows you to complete the work in a minute or less each time.

UNWEIGHTED LUNGE
You may perform forward stepping, reverse, or even walking lunges. Make sure you take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.

CUSTOMIZATIONS
Assisted Lunges
Unweighted Step Ups

INVERTED ROW
Set the bar/rings/TRX straps in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

CUSTOMIZATIONS
Change body angle/bend the knees
No Push Up Renegade Row

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

Don't slide or flop!

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

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Reps and Movements Vary Slightly Today!

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

20 Alternating Unweighted Lunges
7 Strict Pull Ups
3 Wall Walks

No weight needed today!

Extra Challenge
Men/Women: Increase to 30 Lunges and 4 Wall Walks

Score: Total completed rounds plus any additional reps

Goal: 6-10 Rounds

COACHES NOTES
A fun, not so little, bodyweight only workout today. Set yourself up for 2:00-3:20 per round. You don't have to go super fast on the lunges, but try to keep moving with minimal breaking during the sets of 20. The pull ups should be completed in 2-3 sets each time. You can always do some strict and some with a band so you don't end up going to singles. Choose a variation on the wall walk that allows you to complete the work in a minute or less each time.

UNWEIGHTED LUNGE
You may perform forward stepping, reverse, or even walking lunges. Make sure you take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.

CUSTOMIZATIONS
Assisted Lunges
Unweighted Step Ups

STRICT PULL UP
Keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.

CUSTOMIZATIONS
Slow Lower Pull Ups
Banded Strict Pull Ups
No Push Up Renegade Row

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

Don't slide or flop!

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

MAMA MODIFICATIONS

Lunges

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

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

Pull Ups

For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

Wall Walks

We recommend measuring risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and a strong connection to your breathing mechanics throughout the entire range of motion of this movement you may want to consider subbing: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, Bear Crawl, or Shoulder Taps

211015_Demo.mp4

211015_Prog.mp4

211015_Cust.mp4

Reps Vary!

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

  POST(best after the main workout): BUTTS & GUTS-SOGO

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: POSTERIOR CHAIN RELEASE, STRESS RELIEF

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Reps Vary!

6 Rounds

2 Turkish Get Ups Right
2 Turkish Get Ups Left
20 Kettlebell/Dumbbell Swings

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

Extra Challenge
Men/Women: 8 Rounds

Score: Total Time

Goal: 10-16 Minutes

COACHES NOTES
The Turkish get ups should be performed slowly with the goal of finding good position and stabilizing with the shoulder the entire time. It is a lot of time under tension if you do them properly so they do pack quick a stimulus without trying to rush them. And, if you want to increase the intensity, do it in the swings by going unbroken, choosing a heavier weight, and/or going with the extra challenge. You may want to use different weights for the swings than the get ups.

TURKISH GET UP
Hitting every position in the Turkish get up is extremely important so take your time on these and go as light as you need to. Use a shoe if you need to!

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm, then up to your left hand. Push your hips up toward the ceiling. Sweep your left leg under and behind your right leg so some of your weight is on your left shin.

Raise your left hand off the floor and come up into a lunge position. Stand up all the way.

To complete the rep, retrace your steps back down until you are lying on your back.

CUSTOMIZATIONS
Go lighter, use a water bottle if you need to!

KETTLEBELL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATION
Eye Level Swing

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Reps Vary!

6 Rounds

2 Sandbag Get Ups Right
2 Sandbag Get Ups Left
14 Sandbag Hang to Overhead

**Could also do this version combining Sandbag Get Ups and KB/DB Swings or vice versa!

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

Extra Challenge
Men/Women: 8 Rounds

Score: Total Time

Goal: 10-16 Minutes

COACHES NOTES
The sandbag get ups should be performed slowly with the goal of finding good positions and keeping the bag stable the entire time. It is a lot of time under tension if you do them properly so they do pack quick a stimulus without trying to rush them. And, if you want to increase the intensity, do it in the hang to overheads by going unbroken, or going with the extra challenge.

SANDBAG GET UP
Start lying on your back holding the bag to your chest with your left arm around the bag. Bend your left knee. Keep your chest up and roll on to your right forearm, then up to your right hand. Make sure your hand is planted directly under your shoulder.

Sweep your right foot under and behind you, plant your right knee under you and come into a kneeling position still holding the bag in your left arm. Stand up all the way. Finish the rep by retracing your steps back down to the floor.

CUSTOMIZATIONS
Unweighted Turkish Get Up
Partial Sandbag Get Up (Stop at kneeling position)

SANDBAG HANG TO OVERHEAD
Start at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

CUSTOMIZATIONS
Adjust reps to fit movement goal window
Ground to Overhead
Hang to High Pull

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.

KB Swing

If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.

KB/DB Deadlift

If you're pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it's not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

211008_Demo.mp4

211008_Prog.mp4

211008_Cust.mp4

CALLIE WORKOUT!

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

PRE(best before main workout): OLY
  POST(best after the main workout): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: GENTLE LOWER BODY RECOVERY, CHEST OPENER

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

DUMBBELL CALLIE

19 Minute AMRAP
(As Many Rounds and Reps as Possible in 19 Minutes)

3 DB Wolf Complex Reps*
10 Lateral Burpees Over Dumbbells
9 Inverted/Ring/TRX Rows

*1 DB Wolf Complex Rep = 1 Squat Clean Thruster + 4 1/2 Up 1/2 Shoulder Lunges

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

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

Score: Total Rounds + Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
Happy Belated Birthday Callie Wolf!!!

Make sure you watch the demo video for this one folks!

Take your time on the Wolf Complex, focus on stability throughout your body and remember to breathe! Set yourself up for roughly 3 minute rounds. This workout is not going to come down to the burpees. So, just go with a variation you can find a good rhythm with and get through 10 reps in :40-1:00. Choose a body angle on the rows that you can will have to break up the reps into 2-3 sets.

DUMBBELL WOLF COMPLEX
1 Wolf Complex Rep = 1 Squat Clean Thruster + 4 1/2 Up 1/2 Shoulder Lunges

Set up with the DBs outside the feet. Knees are bent slightly, hips back, chest up and broad, belly tight. With straight arms, stand up hard and fast, like you are jumping. Shrug your shoulders at the top. Once you are fully extended, drop into a full squat as receive the DBs on your shoulders.

Stand up fast out of the front squat so that the DBs pop up off the shoulders at the top. Continue pressing all the way overhead until arms are straight.

Keep one arm locked overhead and lower the other to your shoulder. Make sure your front heel stays down as you lunge. Gently touch your back knee to the floor then stand and bring your feet back in line before lunging with the other leg. Switch arms and do one more lunge per leg.

Modify this to a . You can also switch the lunges to DB step ups if it feels better.

CUSTOMIZATIONS
3x (Power Clean + Thruster + 4 Shoulder Racked Lunges)
3 Squat Clean Thrusters + 12 Weighted Step Ups

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

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

INVERTED ROW
Set the bar/rings/TRX straps in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

CUSTOMIZATIONS
Change body angle/bend the knees
Bent Over Rows

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

BARBELL CALLIE

19 Minute AMRAP
(As Many Rounds and Reps as Possible in 19 Minutes)

3 Barbell Wolf Complex Reps*
10 Lateral Burpees Over Barbell
9 Inverted/Ring/TRX Rows

*1 Barbell Wolf Complex Rep = 1 Squat Clean Thruster + 4 Overhead Lunges

Suggested Weight
Men: 75# Barbell
Women: 55# Barbell

Extra Challenge
Men: 95#+ Barbell
Women: 65#+ Barbell

Score: Total Rounds + Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
Happy Belated Birthday Callie Wolf!!!

Make sure you watch the demo video for this one folks!

Take your time on the Wolf Complex, focus on stability throughout your body and remember to breathe! Set yourself up for roughly 3 minute rounds. This workout is not going to come down to the burpees. So, just go with a variation you can find a good rhythm with and get through 10 reps in :40-1:00. Choose a body angle on the rows that you can will have to break up the reps into 2-3 sets.

BARBELL WOLF COMPLEX
1 Wolf Complex Rep = 1 Squat Clean Thruster + 4 Overhead Lunges

Set up with the bar close to the shins. Grip the bar slightly wider than shoulder width, feet about hip width. Knees are bent slightly, hips back, chest up and broad, belly tight. With straight arms, stand up hard and fast, like you are jumping. Shrug your shoulders at the top. Once you are fully extended, drop into a full squat as you spin your elbows around the bar to receive it on your shoulders.

Again, stand up fast out of the front squat so that the bar pops up off the shoulders at the top. Continue pressing the bar all the way overhead until arms are straight.

Keep the arms locked overhead for the lunges. Step forward or back for the lunge. Just make sure your front heel stays down. Gently touch your back knee to the floor then stand and bring your feet back in line before lunging with the other leg. 4 lunges is 2 per leg.

CUSTOMIZATIONS
3x (Power Clean + Thruster + 4 Front Rack Lunges)
3 Squat Clean Thrusters + 12 Weighted Step Ups


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

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

INVERTED ROW
Set the bar/rings/TRX straps in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

CUSTOMIZATIONS
Change body angle/bend the knees
Bent Over Rows

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

SANDBAG CALLIE

19 Minute AMRAP
(As Many Rounds and Reps as Possible in 19 Minutes)

3 Sandbag Wolf Complex Reps*
10 Lateral Burpees Over Sandbags
9 Inverted/Ring/TRX Rows

*1 Sandbag Wolf Complex Rep = 1 Squat Clean Thruster + 4 Overhead Lunges (modify to front rack lunges if the narrow overhead grip isn't feeling good on the shoulders)

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

Score: Total Rounds + Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
Happy Belated Birthday Callie Wolf!!!

Make sure you watch the demo video for this one folks!

Take your time on the Wolf Complex, focus on stability throughout your body and remember to breathe! Set yourself up for roughly 3 minute rounds. This workout is not going to come down to the burpees. So, just go with a variation you can find a good rhythm with and get through 10 reps in :40-1:00. Choose a body angle on the rows that you can will have to break up the reps into 2-3 sets.

SANDBAG WOLF COMPLEX
1 Wolf Complex Rep = 1 Squat Clean Thruster + 4 Overhead Lunges

Set up with the bag in front of you. Grip the overhand handles, feet about hip width. Knees are bent slightly, hips back, chest up and broad, belly tight. With straight arms, stand up hard and fast, like you are jumping. Shrug your shoulders at the top. Once you are fully extended, drop into a full squat as you spin your elbows around the bag to receive it on your shoulders.

Again, stand up fast out of the front squat so that the bag pops up off the shoulders at the top. Continue pressing the bag all the way overhead until arms are straight.

Keep the arms locked overhead for the lunges. Step forward or back for the lunge. Just make sure your front heel stays down. Gently touch your back knee to the floor then stand and bring your feet back in line before lunging with the other leg. 4 lunges is 2 per leg.

CUSTOMIZATIONS
3x (Power Clean + Thruster + 4 Front Rack Lunges)
3 Squat Clean Thrusters + 12 Weighted Step Ups

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

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

INVERTED ROW
Set the bar/rings/TRX straps in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

CUSTOMIZATIONS
Change body angle/bend the knees
Bent Over Rows

MAMA MODIFICATIONS

Wolf Complex

You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns. If you have a hard time maintaining control and a stable midline in the bottom of the squat or lunge or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly. For the lunges, you can always modify to shoulder or front rack or farmer carry hold and if you need to sub a lateral step up that's ok too! If you end up needing to make a lot of modifications to this movement you might want to consider the Shift verion to simplify things a bit more!

Pull Ups

For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

Burpee

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