On the 8:00 x 5 Rounds 

30/24 Calorie Row 

30 Burpees 

30 Sit ups 

400m Run 

Score: Slowest round 

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

Specific Warm Up  (5 Minutes) (09-14)

Specific flow 

  • 100m run 
  • :60 row 
  • :60 burpees
  • 100 run 
  • :30 row 
  • :30 burpees
  • 100m run  
  • :20 row 
  • :20 burpees 

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]

On the 8:00 x 5 Rounds 

30 DB Deadlifts 

30 Burpees 

30 Sit ups 

400m Run 

Score - slowest round 


“It’s not how much we give, but how much love we put into giving.” - Mother Theresa


Imagine we’re moving. And we have two friends, who both extend an offer to help.


The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.


Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?


We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response... “Because they would have done it for me.”


Money has relative value. But time is an absolute. 

If we want to make a “perishable donation”, give money.

If we want to make an everlasting impact, give time.

After Party 

3 Sets 

15 Goblet Bulgarian split squats each leg 

15 Supermans w/ 2 second hold each rep