Zoom Class Schedule:

Monday- 6:30am & 9:00am

Tuesday- 9:00am & 5:30pm followed by Stretchy Tyme at 6:20 (participate in both or one or the other)

Wednesday- 6:30am & 9:00am

Thursday- 9:00am & 5:30pm followed by Stretchy Tyme at 6:20 (participate in both or one or the other)

Friday- 6:30am & 9:00am

Saturday- 9:00am

Login for all ZOOM classes- Meeting Password- 214698



50 Single Unders
50 Double Unders
3 Rounds:
30 Seconds Samson Stretch
15 Glute Bridges
30 Seconds Cossack Squats

15 Air Squats
10 Strict Toes to Bar
20 Alternating Dumbbell Power Snatches
60 Double-Unders


(No Equipment Version)
10 Toe Raises
20 Odd-Object Ground-to-Overhead
60 Double-Unders
•       Using a single dumbbell in this longer AMRAP workout
•       Pick a weight that you can complete the snatches with 1 break MAX each round
•       For the strict toes to bar choose a number and height for feet that allows you to stay as strict as possible
•       Aim to complete the double unders in 1-2 sets
•       FInd a moderate pace through the whole workout that allows you to attack the strict toes to bar with precise quality
•       Let’s use a break-up strategy on the strict toes to bar that maintains technical movement patterns throughout this 18 minute workout

Double Unders
•       60 Hot Hops (each foot tap counts as a rep)

Body Armor
5 Giant Sets:
5 Jump Squats
10 Tuck Ups
:15s Hollow Rocks
Rest 1:00 between

Not for score, but for quality movement.

Jump Squats
•       A full depth squat, jumping as high as possible upon extension
•       Reset feet between (don’t go right into the next rep)

Tuck Up
•       Hollow position, to a balled tuck with hands to shins
•       Modify by not extending all the way out to a hollow position
•       Move fluidly through these without a pause

Hollow Rocks
•       Find Hollow position first, followed by gentle rocking back and forth
•       Focus on as minimal contact with the ground throughout (push lower back into floor)
•       Extension of arms and knees comes second to hollowing at the hips
•       Every full rock (legs down, then up), counts as one rep