Mar 24

8 Ball

Download the week


"8 Ball"


Min 1 | Max Burpees to target

Min 2 | Max Calorie Row

Rest 4:00


Min 1 | Max Alternating Single DB devils press

Min 2 | Max Calorie Bike

Rest 4:00


Min 1 | Max 25’ Shuttle runs

Min 2 | Max Push Ups

Score | Lowest round of each added (6 stations added together)

"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)

(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)

(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
(9-21 minutes)

(9-14 minutes)

Specific Flow

  • Get out DBs
  • :20 row
  • :20 bike
  • :20 alternating DB deadlift
  • :20 shuttle runs
  • :20 bike
  • :20 alternating DB burpee
  • :20 row
  • :20 bike
  • :20 alternating DB devils press
  • :20 shuttle runs

(21-33 minutes)


(33-39 minutes)

(14-18 minutes)

Practice Round

  • The specific warm up serves as a practice round.


Workout adjustments if needed

(39-55 minutes)

(18-58 minutes)

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

Accessory Work

Additional Elements

Home Workout

Min 1 | Max Burpees to target
Min 2 | Max double unders Rest 4:00 EMOM 8
Min 1 | Max Alternating Single DB devils press
Min 2 | Max alternating step back lungesRest 4:00 EMOM 8
Min 1 | Max 25’ Shuttle runs
Min 2 | Max Push Ups


"You've got to get up every morning with determination if you're going to go to bed with satisfaction." - George Lorimer

“Win the morning, win the day” is something we’ve all heard a couple times.

It’s less, however, about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

After Party

10 Sets
100m sprint
Rest :30 between

Have questions?

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