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



1 Round:
400 Meter Easy Jog

2 Rounds:
30 Seconds Active Spidermans
30 Seconds Active Samson
30 Seconds Inchworm to Push-ups

3 Rounds:
10 Mountain Climbers (10 Each Leg)
10 Single Dumbbell Deadlifts (5 Each Side – Hit Between Feet)
10 Reverse Lunges (5 Each Side)


For Time:
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches
1 Mile Run
100 Meter Walking Lunge

No Equipment For Time:
50 Burpees
1 Mile Run
75 Odd Object Ground to Overhead
1 Mile Run
100 Meter Walking Lunge


  • Working through a long chipper workout to start off the weekend
  • In this steady grind of a workout, the goal is to keep moving forward as much as possible by pushing through larger sets of dumbbell power snatches
  • We expect this piece to take around 25-35 minutes to complete


  • The burpees in today’s workout are regular burpees
  • The chest and thighs touch the floor in the bottom of each rep
  • The body reaches full extension with a small clap overhead and some air under the feet at the top of each rep


  • You’ll alternate hands every rep on this movement
  • Both heads of the bell should touch the floor in the bottom
  • Understanding that everyone has different weights at home, this should be a weight that allows you to complete the movement within 3-5 minutes
  • Any less than 3 minutes and the weight is too light – any longer than 5 minutes and the weight is too heavy
  • You can adjust the rep scheme accordingly based on weight
  • Examples:
    • Increase Reps to 100 if Light Weight
    • Decrease Reps to 50 if Heavier Weight


  • On the lunge, the back knee should touch the ground with each step
  • After stepping out of the lunge, reach full extension with the body at the top
  • 100 Meters = ~328 Feet



2,000 Meter Row or Ski Erg
4,000 Meter Bike Erg
100/75 Calorie Assault or Echo Bike
150/120 Calorie Schwinn Bike


  • Odd Object Ground to Overhead
  • Kettlebell Swings
  • Slambballs
  • Box Jumps


  • 100 Alternating Reverse Lunges (50 Each Side)
  • 100 Alternating Box Step-ups (50 Each Side)


  • The dumbbell power snatch is the only station we would stop moving on today – so let’s focus our efforts there
  • See if you can push through large sets and/or limit your rest between sets to a minimum
  • This is a great opportunity to test your limits on this movement
  • Switching hands on the floor instead of in the air can also be a helpful method to stay moving
  • Here are some options on how to get to 75 reps:
  • One Steady Pace (Switching on Floor)
  • 1 Set: 75
  • 2 Sets: 50-25 or 45-30
  • 3 Sets: 25-25-25 or 30-25-20
  • 4 Sets: 25-20-15-15
  • 5 Sets: 15-15-15-15-15 or 25-20-15-10-5

Body Armor

Tabata Side Planks:
8 Rounds:
20 Seconds On
10 Seconds Rest


  • A simple and effective core focus for today’s Body Armor piece
  • The challenge here comes from completing all 8 rounds on 1 side before switching to the other side
  • Focus on keeping your hips high and pushed forward so the body is in a straight line from head to toe
  • There is no rest between sides on top of the 10 seconds of rest following the 8th set
  • With some rest built in, try to hold for as much of the 20 seconds as possible