FREE SESSIONS

We provide 3 free training sessions and a sample from our new supplemental mobility plan. For the full At Home program including our new supplemental mobility sessions, please go to the members area or sign up here.


WEEKLY SCHEDULE

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

You can do these either all together in a single session or spread them through the day. We hope these sessions will help you continue to train during these difficult times.

Wednesday and Friday include one part of the full session that is available to members.


NEW! MOBILITY 8-WEEK PLAN

Overview

This program includes two training sessions per week, each session contains 3 mobility drills for shoulder, hip and ankle respectively, plus a short movement flow. Over a 2 week block, you’ll be exposed to 4 different movements for each joint, and 4 flows. These will then repeat for weeks 3 and 4. Then some new movements to learn across weeks 5 and 6, which again repeat weeks 7 and 8.

The main focus for progression should be range of motion and body control rather than load. Keep the reps slow, maintain core stability and work to stay connected to the working muscles. In addition to this, the sets and reps will increase each time for a more classic progression, but you should only follow that prescription if you’re sure you can maintain the ROM and connection.

SESSION 1

A1. Prone Shoulder Flexion (VIDEO)
3 x 8
* Keep your arms straight and ribs down (neutral spine) to ensure your shoulder joint is doing most of the work.

A2. Offset elevated squats (VIDEO)
3 x 8 each side
* Focus on keeping your lumbar spine neutral (no butt winking) in order to get maximal hip flexion at the bottom of the squat. Your feet should also be fairly straight ahead so you don’t give up flexion for external rotation.

A3. Curtsy to Half shoot (VIDEO)
3 x 8 each side
* Visualise ‘smearing’ your lower leg across the floor to create the rotational and lateral force through the ankle. Keep your feet pointing straight ahead.

B. Flow: Cossack + Lunge + Half split + Samson + Reverse Cossack (VIDEO)
4 – 8 rounds, alternating



SESSION 2

For the full At Home program, please go to the members area or sign up here.



How can you make the most of these sessions?

– Before you go to the gym, read the session you plan to do and watch the videos to become familiar with the movements.

– A completely separate session would certainly allow you to put the most focus into your movement quality.

– However, your individual schedule will dictate whether this can be a reality or not. You may also struggle to find motivation for ‘stretching’…… it’s only human to avoid the less fun stuff, but on the other hand, to be successful we need to figure out how to get the less fun stuff done in order to become the person we want to be.

– One strategy would be to make these sessions part of your warm up or cooldown.

– They would also be a good complement to an active recovery day.

– You could set your alarm a couple of times per day, and take a ‘movement break’ to work through 1-2 drills.

Another strategy is to alternate mobility drills with your strength training. Two approaches in this scenario:

Antagonist supersets: Pick opposing or non related muscle groups, eg. Between sets of front squats, perform a shoulder mobility drill. This is good for when performance is most important, ie, you’re striving for your best work on the squats and so you would avoid any other work that may interfere with that performance.

Agonist supersets: Pick a mobility drill that works the same muscles/joint as the strength exercise, eg. front squats and ankle mobility. This is good when improving the range of motion or position of a movement is most important to you, or perhaps if the particular movement pattern is a strength for you, literally, so you’re not as concerned with absolute kilos on the bar.

Remember that it all adds up! Even a few minutes performed multiple times per week, will ensure better progress long term than longer but sporadic, infrequent sessions.

FLOW

A) Thoracic Flow (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) and repeat for 2 to 3-rounds


SKILL

A) Handstand preparation – 2 or 3 rounds(VIDEO)
5-8 box pike handstand shoulder lean + open out
5 Seated overhead pulses + 5-second hold (VIDEO)
5-8 full handstand shoulder lean + open out (back facing wall)
5 Seated overhead pulses + 5-second hold (VIDEO)
5-8 full handstand shoulder lean + open out (chest facing wall) (one leg can come of wall or both)
5 Seated overhead pulses + 5-second hold (VIDEO)


CONDITIONING

A) 6 Intervals
A1. 2-minute AMRAP

2 – 4 – 6 – 8 – 10 DB power clean
1 – 2 – 3 – 4 – 5 Wall walk

Rest 30-seconds before A2

A2. In a 2-minute window
Buy-in: 60 Double unders
+
THEN In the remaining time AMRAP
2 – 4 – 6 – 8 – 10
DB squat
Burpee

Rest 2-minutes before A1

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

Movement options.
Wall walk → ½ way wall walk → Plank shoulder taps
DUs → Reduce reps (30, 40 or 50 reps) → Speed rope (VIDEO) → Single unders → Jumping jacks (60)


MUSCLE ENDURANCE / FINISHER

A) Core conditioning complex (VIDEO) – 2 or 3 rounds of:
10 Supine PPT leg raises
10 Alternating Supine windshield wipers
10 Alternating elbow plank arm reaches
10 Elbow plank knees to elbows
10 Elbow side plank with reach outs (each side)

(no rest b/t each exercise)

Rest 30 to 60-seconds between each round


SESSION NOTES FOR CONDITIONING

Today’s intervals are a continuation of last week. The short rest from A1 to A2 will make these challenging but you then get a longer rest before the next round (of intervals). Push for a hard pace on both intervals each time.

Do your best to keep your score on each interval repeat. These intervals 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, please go to the members area or sign up here.

CONDITIONING

A) 4 Rounds, each for time
200m Run
20 DB snatch, alternating
20 Push ups
20 DB goblet squat
200m Run

Rest 2-minutes between rounds

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

Movement options.
Push ups → Incline push ups


SESSION NOTES FOR CONDITIONING

Find a hard 200m run pace to start each round, but where you can still get straight to work on the DB and repeat your effort on the final run of each interval. Target to keep the DB work unbroken, without rushing through. Find a good rhythm and focus on breathing on each rep. Break the push ups as needed in order to keep your pace and avoid getting stuck.

These intervals should be tough, but repeatable where you could do 1 more round if needed.

For the full At Home program, 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.

CONDITIONING

A) For time
15 DB power clean and jerk
10m Handstand walk
24 Pistols, alternating
10m Handstand walk
12 DB power clean and jerk
10m Handstand walk
36 Pistols, alternating
10m Handstand walk
9 DB power clean and jerk
10m Handstand walk
48 Pistols, alternating
10m Handstand walk

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

Movement options.
Handstand walk → Reduce distance (5m) → Wall walk (2 to 3 reps) → Seal walk (VIDEO)
Pistols → Pistols to a box/couch or similar → pistols w/ support (hold on to something) → Skater pistol squat (VIDEO) → Jumping lunges → Reverse lunges


SESSION NOTES FOR CONDITIONING

Target to move through the DB power clean and jerks in as few sets as possible, without holding on too long and reps getting sloppy. If you need to break up the sets, plan your breaks in order to keep your rest short before starting up again.

Take a couple deep breaths as you walk to your handstand lane, then kick up and begin right away. Your goal is to complete each set of handstand walks unbroken every time. Begin your first rep of your pistols as soon as you kick down. You can start a little slower to get your breathing under control, then settle into a hard, steady pace for the remainder of the set.

The power and clean and jerks decrease in reps as the pistols increase. You can begin to pick up the cycle speed on the DB’s as the rounds progress, but aim to keep a consistent speed on the pistols where you can keep breaks between reps to a minimum.

For the full At Home program, please go to the members area or sign up here.

For the full At Home program, 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.