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


SKILL

A) Turkish get up exploration – 3 to 5 sets on each side:
Arm bar – Turkish sit up – Get up w/ strict press @ transitions – Bent press – Hang clean & press – Hang snatch – Windmill


CONDITIONING

A) 6 – 8 Intervals (alternate A1 / A2)
A1. 2-minute AMRAP
3 – 6 – 9 – etc
DB Power clean
Burpees

Rest 1-minute before A2

A2. 2-minute AMRAP
3 – 6 – 9 -etc
DB Push press
DB Squat
24 Double unders (each round)

Rest 1-minutes before A1

# of intervals. Only do the final two intervals if you can maintain the same intensity as on the previous ones.

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

Movement options
Double unders → Speed rope → Single unders → Jumping jacks (24)


STRENGTH

A) 12-minute EMOM (40-sec work : 20-sec rest)
1) DB reverse lunge, alternating
2) Bent over DB see-saw row
3) DB Z-Press

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


SESSION NOTES FOR CONDITIONING

Your aim on today’s intervals is to push to a tough pace you can repeat two or three more times for each interval. You want to avoid excess rest between sets and movements, so take quick breaks as needed in order to keep your pace throughout.

Set the target of staying within a few reps of your 1st intervals on the remaining ones.

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 – INTERVALS

A) Run intervals – 4 Sets of
400m @ 1 mile pace
200m Jog recovery
200m @ 800m pace

Rest 3 to 4-minutes between sets


RUN OPTION #2 – LONG 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 hold conditioning follow-along session
* Work through this 20-minute handstand focused gymnastics session with Ben and Sammy.


SESSION NOTES

Today’s running options are:

1) This session builds from last week’s blended paces/distances with less overall volume but active recovery between repeats within a set.

Each set consists of 400m @ 1 mile pace, 200m jog for recovery, 200m @ 800m pace. If you’re unsure of the paces: 400m should be a hard pace, 200m should be a harder pace. You can go by feel, estimating how long you’d have to be able to maintain your pace (ex. 400m @ 1 mile pace = run at a pace you could maintain for 4x the duration of the interval).

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 focused follow along 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.

WORKOUT

A) For time
10 DB snatch, alternating
50 Push ups
20 DB snatch, alternating
40 DB overhead squat
30 DB snatch, alternating
30 Handstand push up
40 DB snatch, alternating
200 Double unders

DB. 1 x 22.5/15kg (50/35lbs) or what you have available

Movement options
Double unders → Reduce reps (100 to 150 reps) → Speed rope → Single unders → Jumping jacks (100 to 200 reps)
Handstand push up → Reduce reps (15 to 20 reps) → Standing HSPU variation of choice


SESSION NOTES FOR CONDITIONING

This workout combines ascending DB snatches, with descending reps of a mix of other movements.

Make it your goal to try and keep each round of the DB snatches unbroken. Avoid rushing through reps, but rather find a good rhythm and focus on breathing.

Break the other movements up into smarts sets that allow for rest to remain short before getting back to work.

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.

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.