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) Flow (Seiza & Hip Extension & T-rotation + Down & Up & Bad Dog)
* 3 to 5 rounds, practice each piece in isolation first, then link together.


SKILL

A) KB Front rack get-up 20 reps, alternating


CONDITIONING

A) Alternate A1 / A2 for 12 total intervals
A1. 60-second AMRAP
6 DB Hang power clean
6 DB squat
6 DB push press

Rest 1-minute before A2

A2. 60-second AMRAP
10 DB snatch, alternating
Max burpee over the DB

Rest 1-minute 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) for A1, 1 x 22.5/15kg (50/35lbs) for A2, or what you have available


STRENGTH

A) 3 Rounds of
12 – 15 DB Floor/Bench press
rest 30-seconds
8 – 12/side DB High pull
rest 30-seconds
8 -12/side DB lateral lunge

Rest 1 to 2-minutes between rounds

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


SESSION NOTES

Your aim on today’s intervals is to push to a tough pace you can repeat 5 more times for each interval. You only have one minute to work each time, so aim to minimise your rest as much as possible. On A1, this means taking quick breaks as needed between the movements so you’re not holding onto the DBs for an entire minute. On A2, perform the DB snatches unbroken, then find a hard pace on the burpees you can keep the remainder of the minute without the need for rest between reps.

Set the target of matching your first score within a couple of reps on the remaining intervals.

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 – 2 Sets of
4 – 5 x 400m @ Faster than 5km pace

Rest 60-seconds between repeats
Rest 4-minutes between sets


RUN OPTION #2 – LONG RUN

A) 30 to 45-minute Run @ easy pace

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 workout
3 rounds of – 20-seconds on : 10-seconds off
Front support wall walks
45-degree handstand shoulder taps
Scapular wall angels
Standing 45-degree hip taps
Standing reverse 45-degree shoulder peeler hold
Supine hollow hold with wrist flat to the wall

No rest between the rounds

C) Planche conditioning set – 3 rounds:
5 Tuck open out to planche position
5 Planche slides
5-second Planche Lean
5 Planche push-ups
5 Compression slides

(aim for minimal rest b/t exercises)
Rest 1-minute b/t rounds

Note. Use a towel on the floor for sliding, feet do not have to be elevated


SESSION NOTES

Today’s running options are:

1) 8 – 10 x 400m repeats broken into 2 sets split with 60-second rest in-between repeats. Aim to run each repeat @ 5km time trial pace (hard efforts).

2) 30 to 45-minute easy run, ideally somewhere in nature.

Today’s gymnastics option is a mix of handstand and straight arm strength 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.

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 Shuttle run*
21 DB power clean
15 DB thruster
10 Shuttle run
15 DB thruster
21 DB power clean
10 Shuttle run

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

1 Shuttle run = 25’ out and back


SESSION NOTES FOR CONDITIONING

Keep a steady, but fast pace on your shuttle run to begin the workout. You want this to be an effort you can repeat under fatigue, and still keep rest and transitions to and from the DB’s short. Your final 10 shuttle runs is where you should look to hold as fast a pace as you can to finish out strong.

Aim to keep the DB power cleans and thrusters to minimal sets. Only break as needed in order to sustain your pace.

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.