“All Aboard”

5 Rounds

15 Burpee broad jumps 

15/12 Calorie row 

30 Alternating step back lunges

Rest 2:00 

Time Cap 30:00

For Burpee broad jumps, jump one direction then turn and jump back the other way. 

Sunday Run Day 

Run 2-3 Miles


  • 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.


Whiteboard Brief (00-03)
General Warm Up (03-09)

Tabata flow. :20/on :10/off

  • No push up burpees 
  • Jumping jacks 
  • Knuckle draggers
  • Quad pulls 
  • Knee pulls 
  • Active spidermans 
  • Plank shoulder taps 
  • Push ups 

Specific Warm Up  (5 Minutes) (09-14)

Specific flow 

  • :30 Burpee broad jumps
  • :30 Calorie row
  • :30 Alternating lunges
  • :60 Burpee broad jumps
  • :60 Calorie row
  • :60 Alternating lunges

Primer (4 Minutes) (14-18)
  • Practice Round 
  1. 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 (30 Minutes) (18-48)
Post Workout Clean Up & Chat (48-60)


Home Workout  [DBs & jump rope]

5 Rounds 

400m Run

30 Burpees

60 Double unders 

Time Cap: 35 Minutes


“You’re not your job. You're not how much money you have in the bank. You’re not the car you

drive. You're not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)

The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.

If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions... How would one describe us?

Let character be what defines us. Let it be our loudest statement.

After Party 


Unbroken push ups 

*Rest no more than :30 between sets.