WEEKLY SCHEDULE

Monday – Conditioning (Intervals)
Tuesday – Workout
Wednesday – Run (Intervals or Easy Run) OR Gymnastics
Thursday – REST
Friday – Workout
Saturday – Conditioning (Intervals)
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 #1
Follow along (pause the video where needed as you’re learning the sequence)


SKILL

A) 3 to 5 Rounds for quality
2/side KB Front rack get-up
2/side Turkish get-up


CONDITIONING

A) 6 – 9 x 90-second AMRAP
8 DB hang clean and jerk, alternating
8 DB goblet squat
8 Burpee over the DB

Rest 90-seconds between intervals

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

# of intervals. Only do more than 6 sets IF you can keep close to your score from previous sets.


STRENGTH

A) 3 Rounds @ your pace
8-12/side (standing) DB see-saw press
10 – 15 DB stiff legged deadlift @ 30×1 tempo
30s/side Single leg hip thrust

Tempo 30×1 = 3-sec down, no pause, fast up, 1-sec pause.

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 90-second intervals with 90-second rest. Aim to keep the DB work unbroken each time and a consistent, hard pace on the burpees. 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.

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 – 3 Sets of
600m @ 3km pace
200m @ 1 mile pace

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

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


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 skill circuit – 3 rounds of:
5 single arm elevation leans in the box pike* or tuck position
30-sec Chinese handstand hold
5 “Dog with a sore leg” continuous lift offs
(Rest as needed b/t each drill)

Rest 90-seconds between each round

* Hamstring Mobility Test: Before choosing the box pike position, make sure you have sufficient hamstring mobility. If not, the box tuck position (knees on edge of the box) may be a better option for you.

B) HSPU skill circuit – 3 rounds of:
10 Banded scapular floor angels
3-5 Standing tuck HSPU to tuck headstand drill
3-5 Standing straddle to HSPU to straddle headstand drill
10 shoulder lean push back to open handstand (back facing wall)

(Rest as needed b/t each drill)
Rest 90-seconds between each round

Options (standing tuck & straddle HSPU to headstand). You can do the same exercise against the wall for more comfort if you need or just complete the HSPU part and leave out the headstands (or do them separately).

C) Midline strength circuit for MUs
10-8-6-4-2 Supine Arch hold snap to Russian V-up snap*
10m (each round) Reverse seal walk
2-4-6-8-10 Muscle-up push-ups
(aim for minimal rest b/t exercises)

Rest 30-seconds between each round

Options (Russian V-up snap). Straight leg V-up snap → Bent leg v-up snap


SESSION NOTES

Today’s running options are:

1) 3 x 800m intervals, each broken into 600m and a 200m repeats. The intent is to run 600m at a hard pace, rest 1-minute, then run the 200m at an even faster pace.

2) The easy run is 30 to 45-minutes at a conversational/nose breathing pace, ideally somewhere interesting and perhaps in good company.

Today’s gymnastics option is a collection of handstand and handstand push up drills together with a MU circuit.

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
21 – 15 – 9 – 6 – 3
DB Power clean
DB Push press
DB squat

* Perform 3 Burpees every minute on the minute

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


SESSION NOTES FOR CONDITIONING

Don’t let the EMOM burpees catch you by surprise. Stay aware of the clock and time your set breaks to get the burpees done fast each minute.

Have a plan for how you intend to approach each movement, recognizing that you may need to break in the middle of a set to perform the burpees. This means more of a general approach so you are prepared to stop your set, perform 3 quick burpees, then get straight back to work.

As the workout progresses, be prepared to take a little break before the minute comes up to give yourself a buffer on the burpees. You want to ensure you are able to perform the burpees quickly and still transition right back to where you left off.

As you get to the smaller sets at the end, try to push to hang on to the DB’s to avoid another round of burpees

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.