“Fortitude Fun”

EMOM 40 

For total reps 

Min 1 | :30 Calorie row 

Min 2 | :30 Burpees 

Min 3 | :30 Calorie row 

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. 

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  (3 Minutes) (09-12)

Specific flow 

  • 1:00 shuttle runs 
  • 1:00 burpees 
  1. Focus on total reps completed at a moderate-effort pace. 
  • :30 shuttle runs 
  • :30 burpees 
  1. Focus on a sprint pace that will give you data for a good target number when completing rounds below this effort level

Primer (6 Minutes) 12-18
  • Practice Round 
  1. 1 full round
  2. :30 shuttle runs 
  3. :30 burpees 
  • Break
  • Workout adjustments if needed
Workout (18-58)
Post Workout Clean Up & Chat (55-60)


Home Workout  [DBs & jump rope]

EMOM 40 

For total reps 

Min 1 | :30 25’ Shuttle runs 

Min 2 | :30 Burpees 

Min 3 |  :30 25’ Shuttle runs 

Min 4 | Rest


“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway


If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.


Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.


It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of where the threat was, or where it could be hiding. It’s an incredible level of focus that we don’t realize we’re using, bringing what is on our subconscious mind into the conscious world.


Are we focused on what might go wrong?

Or are we focused on what will make it go right?

After Party 

5 Rounds 

100’ Farmers carry 

10 DB Floor press