December 10, 2023




“Chop Wood, Carry Water”

1,000m Row 

100m Farmers Carry 50/35

750m Row 

200m Farmers Carry 50/35

500m Row 

300m Farmers Carry 50/35

Time Cap: 40 minutes

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)
  • 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 
  • Air Squats 

Specific Warm Up  (6 Minutes) (09-15)
  • Specific flow 
  1. 1:00 Row easy 
  2. 50’ Farmers carry 
  3. 45 Row moderate 
  4. 50’ Farmers carry 
  5. :30 Row hard 
  6. 50’ Farmers carry 

Primer (3 Minutes) (15-18)
  • Practice Round 
  1. N/A
  • Break
  • Workout adjustments if needed
Workout (18-58)
Post Workout Clean Up & Chat (58-60)


Home Workout  [DBs & jump rope]

800m Run 

100m Farmers Carry 50/35

600m Run 

200m Farmers Carry 50/35

400m Run 

300m Farmers Carry 50/35

Time Cap: 40 minutes


“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale


The terrifying thing about excuses, is that it blinds us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time.


On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.


Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.

After Party 

1 Set

Max unbroken push ups 


5 Sets 

60% of max unbroken set of push ups