“Back to the Basics”


:40 on / :20 off for max reps  

1 | Calorie Row

2 | Burpee pull ups 

3 | Medball squat cleans 20/14

4 | Calorie Bike

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 (3 Minutes) (00-03)
General Warm Up (6 Minutes) (03-09)

General flow 

  • 2 Rounds 
  • :40 row 
  • 20 no push up burpeess
  • :20 medball deadlifts
  • :20 bootstraps
  • :40 bike 

Specific Warm Up (5 Minutes) (09-14)

Specific flow  

  • :20 medball squats 
  • :20 medball pull unders 
  1. Focus on speed under the ball 
  • :20 step back, step up burpees 
  • :20 jumping pull ups with controlled negative 
  • :20 medball pull unders 
  1. Focus on not curling the ball
  • :20 burpees 
  • :20 jumping pull ups 

Practice Round (14-20)
  • Primer
  1. :20 on / :10 off 
  2. Calorie row 
  3. Medball squat clean 
  4. Burpee pull up 
  5. Calorie bike 
  • Break
  • Workout adjustments if needed 

Workout (30 Minutes)(20-50)
Post Workout Clean Up & Chat (50-60)**


Home Workout  [DBs & jump rope]


:40 on / :20 off for max reps  

1 | 25’ Shuttle runs 

2 | Burpees

3 | DB goblet squats  

4 | Alternating DB Goblet lunges 


“Don’t set your heart on so many things.” - Epictetus

At first glance, this almost sounds demoralizing. Yet at the core of this statement is a cause that is so pure: to put “first things first”.

A modern mantra of our lives is that “we can have it all”. Work, family, purpose, success, leisure time. We want all of it… at the same time… and right now.

The pitfall is not the act of having multiple desires, but the lack of prioritization of them. In a world where it’s about the constant pursuit of more, we can lose ourselves in the fog. And where *everything* is important… Nothing is important.

Take a moment today to contemplate our priorities. Are we focused on the right things?

After Party

4 Sets 

1:00 Tall plank 

25 Plank shoulder taps 

25 Hollow rocks