“Double the Fun” 

For Time


Burpee box step ups

Ring rows

Alternating lunges

Single DB devils press 

Time cap: 40 minutes 

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

  • Specific Warm Up  (09-12)
  • Specific flow 
  • :20 Alternating box step ups 
  • :20 Ring row
  • Focus on keeping midline squeezed throughout the rep.
  • :20 Alternating lunge 
  • :20 Alternating single DB devils press 
  • Lighter than workout weight 
  • Focus on keeping the DB close in the pull and keeping it stacked overhead in the lockout

  • Primer 12-18
  • Practice Round 
  • 8 burpee box step ups 
  • 6 ring rows 
  • 4 alternating lunges
  • 2 alternating single DB devils press 
  • At workout weight

  • Break
  • Workout adjustments if needed
  • Workout (18-58)
  • Post Workout Clean Up & Chat (55-60)

Additional Elements 

  • Home Workout  [DBs & jump rope]

Part 1: EMOM 40


Burpee box step ups

Ring rows

Alternating lunges

Single DB devils press 

Time cap: 40 minutes 

  • Mindset 

“Champions aren’t addicted to tomorrow because they are too busy focusing on today.” - Nick Saban

To a certain extent, everyone understands the logic behind staying present. 

They understand the benefits of focusing on the here and now, void of concern, worry, and speculation of what’s “next”.

Yet when the heat is on, it’s also quite clear to all of us that this is an easier said than done task, where many struggle… and fall.

The root of this problem is something we can all relate to - fear.

The False Reality Appearing Real.

The incorrect belief that we need to act or perform a certain way today, or we won’t reach our goals tomorrow. This is where, in those moments where the mind wanders, we want to center ourselves on something specific:

The goal is not to be perfect tomorrow.

The goal is to be better… today.

  • After Party 

5 Rounds 

100’ Farmers carry 

10 DB Floor press