Part 1: EMOM 40

*Each for max reps 

Min 1 | Calorie row

Min 2 | Box step ups

Min 3 | Push ups 

Min 4 | 25' KB Farmers carry 53/35

Min 5 | Burpees

*Every 25' = 1 rep on farmer’s carry

Part 2: 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 
  • 3 Rounds
  • :20 Row 
  • Focus on driving the foot pads away with the legs before pulling with the arms.
  • Increase effort each round 
  • :20 Box step ups 
  • :20 push ups 
  • Focus on keeping midline squeezed throughout the rep.

  • Primer (12-18)
  • Practice Round 
  • 5 calorie row
  • 5 alternating box step ups
  • 25’ farmers carry 
  • 5 push ups 
  • 5 burpees
  • 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

*Each for max reps 

Min 1 | 25’ Shuttle runs 

Min 2 | Alternating lunges 

Min 3 | Push ups 

Min 4 | 25' DB Farmers carry 53/35

Min 5 | Burpees

*Every 25' = 1 rep on farmer’s carry and shuttle 

  • Mindset 

“Nothing great was ever achieved without enthusiasm.” - Ralph Waldo Emerson

There is a difference between one who is “there”, and one who is “being there”. Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”. We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the daily distractions of life. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves. The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit. The less obvious is our daily encounters outside the gym. Where we may be going through the motions. Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it? It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.

  • After Party 

1 Set:

200m DB Overhead Carry right arm 

50 V-Ups

200m DB Overhead Carry left arm