Sunday, January 21, 2024


Download the full programming PDF below



“Ride or die”


Calorie Bike 

Every 2:00, starting at 0:00, Complete 

10 Push ups 



Calorie row 

Every 2:00, starting at 0:00, complete 

15 Air Squats 

Score - Max calories 

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.

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 

  • :60 row 
  • :20 push up negatives 
  • :20 squat hold 
  • :60 bike 
  • :20 push ups 
  • :20 air squats
Primer (4 Minutes) (14-18)
  • Practice Round 
  1. 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)


Home Workout  [DBs & jump rope]


25’ Shuttle runs

Every 2:00, starting at 0:00,

Complete 10 Push ups

…into AMRAP 16

25’ DB Farmers carry

Every 2:00, starting at 0:00,

complete 15 Air Squats

Score - total 25’ lengths


“Your mind is not your shoe size.” - Jim Kwik

Have you ever taken an “IQ Test”?

Chances are you have some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.

As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.

The truth of it all however, is that we know so very little about how the mind actually works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.

In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.

After Party 2 Sets 20 Goblet squats w/ 2 second hold each rep