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 usually 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) Warm-up Flow #3
Follow along (pause the video where needed as you’re learning the sequence).


SKILL

A) Overhead skill complex – 4 Rounds for quality
1 DB/KB Turkish get-up
2 DB/KB Windmill
3 DB/KB Overhead squat

* Complete a full complex on one arm, then switch arms.

Rest as needed between rounds


CONDITIONING

A) Alternate A1 / A2 for 8-12 total intervals
A1. 60-second AMRAP
6 Burpees
6 DB thrusters
AMRAP DB front rack walking lunges

Rest 1-minute before A2

A2. 30-second AMRAP
DB Devil’s presses

Rest 30-seconds before A1
Take a longer 2-minute rest after the 6th interval (to maintain intensity for the remaining ones)

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

# of intervals. Only do the final 2 interval sets IF you feel you can keep the intensity high


STRENGTH

A) 3 Rounds @ your pace
12-15/side DB see-saw bench/floor presses
8-12/side DB Bird dog rows
8 – 12 Double DB stiff-legged deadlifts @ 2020 tempo

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

Tempo 2020 = 2-sec down : no pause : 2-sec up : no pause


SESSION NOTES

Your aim on today’s intervals is to push to a tough pace you can repeat for each interval. The intervals are short duration (60 and 30-seconds), so push hard each time to get as many reps on the final movement as possible, while still being conscious of the short rest before needing to go again.

Set a hard, but repeatable target on your first interval of each, and aim to repeat this score within a couple of reps on the remaining intervals.

You must be a member to view this session.

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.

Note. This is 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.


CONDITIONING (OPTION #1)

Warm-up

800m Jog
+
2 Rounds of:
10 Hip extension/abductions
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 – INTERVALS

A) Run intervals – 2 or 3 Sets of
3 x 600m Run @ 5km pace
Rest 40 to 60-seconds between repeats

Rest 4-minutes between sets

Pace. These should all be hard efforts that are repeatable.


RUN OPTION #2 – FARTLEK (SPEED PLAY) RUN

A) 30 to 45-minute Run @ Fartlek (speed play)
– Do a steady 10 to 20-second acceleration, ending as a sprint, every 5 to 10-minutes (or each time there is a hill) before returning to an easy pace (and nose breathing)

Take an opportunity for some easier aerobic work after the last two harder days. 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 push-up follow-along session
Work through this 40-minute HSPU focused gymnastics session with Ben and Sammy.


SESSION NOTES

Today’s running options are:

1) 6 – 9 x 600m repeats broken into 2-3 sets split with 40 to 60-second rest in-between repeats. Aim to run each repeat @ 5km time trial pace (hard efforts).

2) “Fartlek” means “speed play.” This session will help you combine harder repeats with more sustained effort running. Your main pace should be a relatively easy pace that would allow you to hold a conversation with someone. Then do a steady 10 to 20-second acceleration, ending as a sprint, every 5 to 10-minutes (or each time there is a hill) before returning to an easy pace (and nose breathing)

Today’s gymnastics option is a handstand push up focused follow along session.

RECOVERY FLOW

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

OR

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

Note. This is 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.


WORKOUT

A) 10 Rounds for time
5 Strict Handstand push-ups
5 DB hang power cleans
10 Pistols, alternating

DBs. 2 x 22.5/15kg (50/35lbs) for A1, 1 x 22.5/15kg (50/35lbs) for A2, or what you have available

Movement options.
Strict handstand push-up → Reduce reps (3 to 4 reps) → Standing HSPU variation of choice
Pistols → 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.


SESSION NOTES FOR CONDITIONING

The goal is for a tough pace that can be sustained over the course of all 10 rounds. Keep the strict handstand push up and hang power cleans unbroken the whole way if possible. If you know that the strict handstand push up will be the limiter, you can break them into a couple of quick sets earlier than you think you have to, in order to sustain your pace.

Use the pistols as an opportunity to just move at a steady pace and try to get the breathing under control a little bit before getting right into the next round.

You must be a member to view this session.

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.