“Move Along”

5 Rounds 

30/24 Calorie row 

30 Burpees

30/24 Calorie Bike 

Time Cap: 35 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 
  • Knuckle draggers
  • Quad pulls 
  • Knee pulls 
  • Active spidermans 
  • Plank shoulder taps 
  • Push ups 

  • Specific Warm Up  (5 Minutes) (09-14)
  • Specific flow 
  • :30 row 
  • :30 Bike
  • :30 Burpees
  • :60 row 
  • :60 Bike
  • :60 Burpees

  • Primer (4 Minutes) (14-18)
  • Practice Round 
  • The specific warm up serves as a practice round. If the athletes are far from the target reps for each EMOM in their :30 round they likely need to decrease the volume. 
  • Break
  • Workout adjustments if needed
  • Workout (40 Minutes) (18-58)
  • Post Workout Clean Up & Chat (58-60)

Additional Elements 

  • Home Workout  [DBs & jump rope]

5 Rounds 

400m Run

30 Burpees

60 Double unders 

Time Cap: 35 Minutes

  • Mindset 

“Our patience will achieve more than our force.” - Edmund Burke

We are emotional beings. And we can only be rational, after we’ve been emotional.


When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What’s different (compared to the explosive nature of a “hot head”) is the closing of a certain gap. That of between an emotional reaction, and the subsequent replacement of rational thought.


Abraham Lincoln exercised this understanding through his “hot letters”. When he became fuming mad at someone, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then, he would fold it up, place the letter in an envelope, place it in his desk drawer, and... never send it.


Think through the last time we lost our temper on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience.

  • After Party 

2 Rounds For Quality: 

25 Inverted Rows

25 Push-ups

10 Strict Toes to Bar