WORKOUT
“New Year, Same EMOM”
For total reps
EMOM 10
10 Wall balls 20/14
…into
EMOM 10
10 Burpees
…into
EMOM 10
12/9 Calorie row
… into
EMOM 10
5 Shuttle Runs (25’ down and back = 1)
KG Medball | (9/6)
Sunday Run Day
Run 2-3 Miles
FOR THE COACH
Stimulus
- Sunday programming is focused on cardio respiratory endurance. Both the workout and the programmed run is intended to focus specifically on the development of aerobic capacity.
Teaching Focus
- Cardio Respiratory Endurance. Cardiovascular Endurance training is often referred to as Long Slow Distance (LSD) or Zone 2 (Z2) training. It is performed at low intensity - essentially the point where you can still comfortably hold a conversation. This lower intensity allows for great volume of work, which increases capillary and mitochondrial densities in your muscles, increases in the strength and size of your heart muscle, increases blood plasma volume, improves endurance (you can go longer before getting tired), burns fat, and increases your ability to recover. It is easy to push zone 2 training sessions a little too fast. It is better to be on the too slow side as opposed to too fast. These runs shouldn't lead to high levels of local muscle fatigue and/or soreness, but more of a general overall fatigue. The longer runs should leave you a little sleepy and hungry, but not beat you up. We choose to do our Cardio Endurance training once per week on Sundays, and we choose running because of the carry over to real life - self-powered, bi-pedal movement across the earth (but you can use a bike or rower if you prefer). If you have 30 minutes to train you will do a 2-3 mile run. If you have 1-2 hours to train on a Sunday you will climb in distance for three weeks, then reset back one week. This “wave progression” allows you to add volume without physically or psychologically overloading.
LESSON PLAN
Whiteboard Brief (00-03)
General Warm Up (03-09)
Tabata flow. :20/on :10/off
- Get out medballs
- No push up burpees
- Jumping jacks
- Knuckle draggers
- Quad pulls
- Knee pulls
- Active spidermans
- Plank shoulder taps
- Push ups
- Air Squats
- Medball deadlifts
- Medball squats
Specific Warm Up (5 Minutes) (09-14)
Specific flow
- :30 row
- :30 shuttle runs
- :30 burpees
- :30 wall balls
- Track reps completed at each
- :20 row
- :20 shuttle runs
- :20 burpees
- :20 wall balls
- Track reps completed at each
Primer (4 Minutes) (14-18)
- The specific warm up serves as a practice round. If the athletes are far from the target reps for each EMOM in their :30 round they likely need to decrease the volume.
- Break
- Workout adjustments if needed
Workout (40 Minutes) (18-58)
Post Workout Clean Up & Chat (55-60)
ADDITIONAL ELEMENTS
Home Workout [DBs & jump rope]
For total reps
EMOM 10
10 Single DB thrusters
…into
EMOM 10
10 Burpees
…into
EMOM 10
30 Double unders
… into
EMOM 10
5 Shuttle Runs (25’ down and back = 1)
Mindset
“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” - Jim Kwik
We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”... we won’t feel like ourselves.
But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”
The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctor's appointment. Because in truth... it is.
After Party
10 Rounds
:40 on / :20 off
Jump rope
.svg)
