EMOM 40 

For total completed rounds (30 possible)

Min 1 | 30 Double unders 

Min 2 | 15/12 Calorie row 

Min 3 | 10 Push ups 

Min 4 | Rest 

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. 

The one | 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 

  • 1:00 Each at easy effort 
  1. Row 
  2. DU 
  3. Tall plank
  • :30 each at moderate effort 
  1. Row 
  2. DU 
  3. Eccentric push ups 
  • :25 each at max effort 
  1. Row 
  2. DU
  3. Push ups 

Primer (4 Minutes) (15-19)
  • Practice Round 
  1. N/A
  • Break
  • Workout adjustments if needed
Workout (19-59)
Post Workout Clean Up & Chat (59-60)


Home Workout  [DBs & jump rope]

EMOM 40 

For total completed rounds (30 possible)

Min 1 | 30 Double unders 

Min 2 | 14 Alternating DB Sumo Deadlift High Pulls

Min 3 | 10 Push ups 

Min 4 | Rest 


“You make a living with what you get. You make a life with what you give.” - Winston Churchill


Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or alterior motive, but because you believed it was the right thing to do. You genuinely cared.


Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.


Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… How did you feel, witnessing that? Did it make you feel more generous?


If generosity is contagious, it just needs to be started.

Let it be us.

Be the change we want to see in this world.

After Party 

3 Sets 

6 Tempo Goblet Squats (3 second negative, 3 second hold) 

12 Single DB RDLs each leg