April 7th


Download the week

“.1 Redux”


Alternating Lunges 

Calorie Row 


Alternating Goblet Lunges (35/20)

Calorie Bike 


Alternating Double DB Front Rack Lunges (35/20)

Calorie Row

KG | (15/9)

“Sunday Run Day“

Run 2-3 Miles



For the Coach

Resource Drive

Workout Overview


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. 



The One | 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
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

Tabata Flow

  • :20/on :10/off
  • No push up burpees
  • Mountain climbers
  • Knuckle draggers
  • Quad pulls
  • Knee pulls
  • Active spidermans
  • Plank shoulder taps
  • Push ups

Specific Warm-Up
(9-14 minutes)

Specific Flow

  • Get out DBs
  • :20 Row
  • :10 Bike
  • :10 DB deadlift right
  • :20 Alternating lunge
  • :10 DB deadlift left
  • :20 Alternating goblet lunge
  • :10 Alternating DB clean
  • :10 Alternating front rack lunge
  • :10 Bike
  • :20 Row


  • N/A

(14-18 minutes)

Practice Round 

  • The specific warm up serves as a practice round.


Workout adjustments if needed

(18-58 minutes)

  •  Post Workout Clean Up & Chat (58-60 Minutes)

Additional Elements

Home Workout

Alternating Lunges
2x Double unders
Alternating Goblet Lunges (35/20)
Alternating Double DB Front Rack Lunges (35/20)
2X Double unders


“We are what we repeatedly do. Excellence then, is not an act, but a habit.” - Aristotle

There are habits we can see, and habits we cannot.
There’s the physical side of habits which are easier to identify. Do we wake up at the same time every day? Do we show up to the gym consistently to train? Do we hold true to the nutrition plan we set out?

What’s more challenging is to look further inward. And seek out the invisible habits. To reflect on the way we think.

When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, how did we feel?
When the gossip arrived in the locker room, what were our first thoughts?

If our thoughts become actions, this must be where we start.

After Party

Tabata Hollow Rocks
8 Rounds :20on/:10off
Max set unbroken hollow rocks

Have questions?

Reach out!

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