WEEKLY SCHEDULE

Monday – Conditioning (Intervals)
Tuesday – Workout
Wednesday – Run (Intervals or easy run) OR Gymnastics
Thursday – REST
Friday – Workout
Saturday – Conditioning
Sunday – REST

As is shown on Monday, a full day consists of four parts:

1) Movement Flow
2) Skill work
3) Conditioning
4) Finisher / Muscle endurance piece

Wednesday and Friday include one part of the full session that is available to members.

For the full At Home program and access to our video library and mobility plans, please go to the members area or sign up here.

FLOW

A) Lunge Flow
Work through the sequence for 10-minutes


SKILL

A) DB Overhead/Snatch skill – 3 rounds
3 (each drill) Thoracic/Overhead flow
3/side DB Overhead squat
3/side DB snatch balance
3/side DB Hang (squat) snatch
3/side DB (squat) snatch

* Go heavier each round IF your form is good, otherwise focus on positions > load.
** Alternate sides each rep

Option. Front squat + DB push press + hang power snatch + power snatch IF your shoulder/ankle mobility doesn’t allow


CONDITIONING

A) 8 -10 total intervals
A1. 60-second AMRAP
2 – 4 – 6 – 8 – etc
DB Hang squat clean
Strict handstand push up

Rest 1-minute before A2

A2. 60-second AMRAP
10m DB front rack walking lunge
10 DB deadlift
10 Push ups

Rest 1-minute before A1

DBs. 2 x 22.5/15kg (50/35lbs) or what you have available

# of intervals. Only do more than 8 sets IF you can keep close to your score from previous sets.

Movement options
Strict Handstand push ups → Reduce reps (1-2-3-4-etc reps) → Kipping HSPU → Standing HSPU variation of choice


STRENGTH

A) 3 or 4 Rounds, go every 3 to 4-minutes
8-12 DB Z-press
8-10/side DB High pull

DB weight. Use the heaviest DBs available that you can do for unbroken sets with good form.


SESSION NOTES FOR CONDITIONING

This week’s short intervals are 60-second intervals with 60-second rest. The intent is to try and match your score, or close to it, on each interval.

The key physiological driver for adaptations in these sessions is time spent at HR > 90%VO2max (meaning your HR should and will be high). You can think of the pace as a “repeatable/recoverable red zone”. These sessions will be challenging but you should leave knowing that you could have done one more interval in each set if needed.

For the full At Home program and access to our video library and mobility plans, please go to the members area or sign up here.

For the full At Home program and access to our video library and mobility plans, please go to the members area or sign up here.


CONDITIONING (OPTION #1)

Warm-up

800m Jog
+
2 Rounds of:
10 Hip extension/abduction
10 Banded squats
10/side Banded lateral steps
10/side Band rotations, change stance each round
+
2 Rounds of:
10m A-march + jog back
10m B-march + jog back
10m “Frankenstein” + jog back
200m Run
+
400m Run @ progressively faster pace


RUN OPTION #1 – TEMPO RUN

A) Tempo run
5km Run @ 10km race pace
+
Walk for 5-minutes as recovery

Pace. This should be a challenging but not maximal pace. You can push the pace for the final 200m for a hard finish.

Option. If you cannot run, you could do the same with any “cardio” equipment you have available (5km row, 5km ski, 12km air bike, 10km C2 Bike etc.). Use double distance max effort pace as reference for pacing.


RUN OPTION #2 – LONG RUN

A) 40 to 60-minute Run @ easy pace
Take an opportunity for an easier run. Focus on maintaining a good posture and arm swing as you run. Your aim is to do nose breathing only (in + out) and if you’re tracking your HR, this should be a “Z2” effort (it should feel like an easy effort, although nose breathing might present a challenge of its own).

Option. If you cannot run, you could do the same with any “cardio” equipment you have available (row, ski, air bike, C2 Bike etc.).


GYMNASTICS (OPTION #2)

A) Handstand skills
A1. Wrist warm-up
* Follow along with the video, spend more time on any of the drills that feel challenging to you

A2. Handstand circuit – 3 rounds of:
10 Prone PPT pulses & hold last rep (10-sec)
10 elbow plank PPT pulses & hold last rep (10-sec)
20 to 30-sec sideways wall handstand
20 to 30-sec of handstand flutters

(Rest as needed b/t exercises)
Rest 1 to 2-minutes between each round

B) Handstand circuit, 2 – 3 rounds of:
3 bunny hop to bent leg handstand (against wall)
3 candlestick deck roll into bunny hop (finish in a bent leg handstand, away from the wall)
15 to 30-second tuck handstand hold (chest facing the wall)

C) Horizontal straight & bent arm strength complex – 3 to 4 rounds of:
5 Scapular push-ups
5 Planche lean slides
5 Planche push-ups
5 Battle rammers
5 Pike compression slides

(No rest b/w each exercise)
Rest 30 to 60-seconds between each round


SESSION NOTES

Today’s running options are:

1) 5km Tempo run ( @ 10km race pace).

2) The easy run is 40 to 60-minutes at a conversational/nose breathing pace. If you’ve been doing these, try to find a new route to switch things up.

Today’s gymnastics option is a handstand and straight arm strength focus drills.

RECOVERY FLOW

A) Hip Recovery Flow (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) to give your hips some love.

OR

A) Shoulder Recovery Flow (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) to give your shoulders some love.

For the full At Home program and access to our video library and mobility plans, please go to the members area or sign up here.


WORKOUT

A) 4 Rounds for time
12 DB hang to overhead
24 Pistols, alternating
72 Double unders

DBs. 2 x 22.5/15kg (50/35lbs) or what you have available

Movement options
Pistols → Reduce reps (12 to 18 reps) → Pistol to a box/couch or similar OR with support (hold on to something) OR Skater pistol squat. On the skater variation, use as much or as little assistance from the back foot as needed.
Double unders → Reduce reps (40 to 60 reps) → Speed rope


SESSION NOTES

The DB hang to overhead can be either a snatch or clean and jerk. You can utilise one or both of the options in order to stick to your game plan. If you feel confident in your ability to cycle the DB’s, you can go for unbroken sets each round, otherwise plan your breaks and stick to it.

Find a rhythm on the pistols where you can move the 24 reps with minimal to no rest between legs. Target for big/unbroken sets of double unders to finish out each round. Keep the grip relaxed and try to control the breathing so you can move right back to the next round once you finish.

For the full At Home program and access to our video library and mobility plans, please go to the members area or sign up here.

RECOVERY FLOW

A) Hip Recovery Flow (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) to give your hips some love.

OR

A) Shoulder Recovery Flow (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) to give your shoulders some love.