April 14th


Download the week

“Never Ending EMOM”

EMOM 40 for Max Reps

[5 Rounds]

Min 1 | Burpees

Min 2 | Medball squat cleans

Min 3 | Abmat sit ups 

Min 4 | Double DB deadlifts (50/35)

Min 5 | Push ups 

Min 6 | Double unders 

Min 7 & 8 | Rest 

Score = Total reps across all rounds

“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 medballs 
  • :10 no push up burpee
  • :20 medball deadlift
  • :10 step back, step up burpee
  • :20 medball squats
  • :10 burpee 
  • :20 medball squat clean
  • :10 single unders
  • :20 Double DB deadlift 
  • :20 single udners 
  • :20 Push ups 
  • :20 double unders 


  • 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

EMOM 40 for Max Reps
[5 Rounds]
Min 1 | Burpees
Min 2 | Single DB squat cleans
Min 3 | Abmat sit ups
Min 4 | Double DB deadlifts (50/35)
Min 5 | Push ups
Min 6 | Double unders
Min 7 & 8 | Rest

Score = Total reps across all rounds


“If you set your bar at “amazing,” it’s awfully difficult to start.” - Seth Godin

Comparing ourselves to others is a double-edged sword.We always want to learn from our peers and mentors.

The inspirational fuel we can draw is endless, and enormously helpful in reaching our goals.But when we *compare* ourselves to someone who has already reached their success, it can often leave us feeling like we lack the required resources to get started at all.

We see their optimal setup surrounding them, and convince ourselves that we need “that” to get there. It can be dismantling. In a devastating way. Often preventing someone from even trying in the first place.It’s here we need to fight off the obsession of the perfect setup, and remind ourselves of the single resource that matters: simple, hard, work. If we can become obsessed with just that, the rest tends to just fall into place.

The world-class set of golf clubs doesn’t teach a proper swing. Practice does.When was the last time you caught yourself comparing yourself to someone else? What were you comparing? How did it make you feel?

After Party

Tabata burpees for reps
8 Rounds of :20 on / :10 off

Have questions?

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