WEEKLY SCHEDULE

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

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) Handstand skill complex – 3 rounds of:
1 Candlestick deck roll
2 Candlestick deck roll bunny hops
3 Bunny hop to full handstands
4 Shoulder shrugs
5 Single leg flutters (each leg)

(No rest b/t each drill)
Rest 90-seconds between each round


CONDITIONING

A) 6 – 8 x 90-second AMRAP
3 – 6 – 9 – etc
DB push presses
Burpees
DB squats

Rest 45-seconds between intervals

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


STRENGTH

A) 12-minute EMOM
1) Single leg DB deadlift, alternating
2) 3-Point planche lean complex (10-seconds each position, feet against a wall )
3) DB Bicep curl
4) Rest and recover

# of reps/weight. You are free to choose a heavier weight w/ less reps or a lighter one w/ more reps. Pick one way or the other (heavy/light) for each movement and stick with your choice for the whole EMOM.


SESSION NOTES FOR CONDITIONING

We’ll progress the 90-second intervals one more time this week by reducing the rest to 45-seconds. Each interval should still be a hard effort. Do your best to keep or improve your score on each interval repeat.

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 Inchworms
+
2 Rounds of:
10m A-march + jog back
10m B-march + jog back
20m Straight leg run + jog back
+
400m Run @ progressively faster pace


RUN OPTION #1 – RUN INTERVALS

A) 4 sets
600m Run @ 3km pace
200m Jog*
400m Run @ 3km pace
200m Jog*
200m Run @ 3km pace
200m Jog or walk**

* No additional rest between the sets (200m jogs are the recovery periods in this workout)
** If you need more rest between sets to maintain your paces, you can walk some/all of the 2nd 200m jog leading to the next set


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

1) Run your 600, 400 and 200m at your 3km pace. The 200m jog between runs and sets should be an easy recovery pace. You can adjust the final 200m to a walk (see note above) as needed in order to sustain your paces on upcoming sets.

The short rest between repeats will challenge your stamina/endurance but these should be repeatable efforts if you hit the prescribed paces. Think “relaxed, intentional effort” (rather than trying too hard, getting too tense and fatiguing/slowing yourself down).

2) 40 to 60-minute easy run, ideally somewhere in nature.

Today’s gymnastics option is focus on handstands and straight arm strength

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) For time
30 – 20 -10
DB deadlifts
Push-ups
DB hang squat cleans
Push-ups

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


SESSION NOTES FOR CONDITIONING

Today’s conditioning piece is a descending rep scheme of deadlifts, push-ups and hang squat cleans. Break the bigger sets on the DB’s as needed in order to maintain your pace. Be smart when pacing the push ups so you won’t get stuck in the later rounds.

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
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.