May 12th


Download the week


EMOM 40  (8 rounds)

Minute 1 | 15 Medball squat cleans 

Minute 2 | 15 Push Ups

Minute 3 | 15 V-Ups

Minute 4 | 200m Run 

Minute 5 | Rest 

Score | Completed rounds [32 Possible]

“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.


Score | Completed rounds [32 Possible]

The One | Teaching Focus

Cardio Respiratory Endurance.
ICardiovascular 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

  • Specific flow
  • Get out medballs
  • 100m run
  • :10 no push up burpee
  • :20 medball deadlift
  • :10 step back, step up burpee
  • :20 medball squats
  • :10 burpee
  • :20 medball thruster
  • :10 medball alternating lunges
  • :20 Sit ups
  • :10 medball squat clean
  • :20 Push ups
  • 100m run


  • N/A

(14-18 minutes)

Practice Round 

  • The specific warm up serves as a practice round.


Workout adjustments if needed

(18-58 minutes)

Additional Elements

Home Workout

EMOM 40  (8 rounds)
Minute 1 | 15 DB squat cleans
Minute 2 | 15 Push Ups
Minute 3 | 15 V-Ups
Minute 4 | 200m Run
Minute 5 | Rest


“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

“Pretty good” is decent.
“Pretty good” is average.
“Pretty good” checks the box.
“Pretty good”… is the enemy of excellence.

How we do anything is how we do everything… and there is nothing in life worth doing half-assed.

Reflecting back on this week, let’s be critical with ourselves. What actions this week have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second time sooner than we think. Let’s take those “pretty goods”… to great.

After Party

4 Rounds:
5:00 Bike
1:00 Rest

Have questions?

Reach out!

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