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



6 Minutes For Quality

3 Inchworms
6 Russian Baby Makers
9 Double Dumbbell Romanian Deadlifts


50 Air Squats
7 Strict Pull-ups
10 Double Dumbbell Power Cleans


  • This is a twist on an old school benchmark workout that balances weightlifting and gymnastics
  • Choose weights and variations that allow you to complete 3-4 rounds over the 12 minutes of work
  • This works out to a round every 3-4 minutes


  • Within the workout, this should be a station you can clear in 1 minute or less
  • Adjust reps or choose from a variation listed in “modifications” to match that recommendation


  • One head of the dumbbell makes contact on the ground outside of the feet for this movement
  • There is no prescribed loading, as everyone has different dumbbells available at home
  • Ideally, we’re clearing this station in 1-3 quick sets
  • If you only have heavy dumbbells, you can bring the reps down to something like 7
  • If you only have really light dumbbells, you can increase the reps to something like 14 or 21 to get the right stimulus



  • Reduce Reps
  • Banded Strict Pull-ups
  • Ring Rows
  • Inverted Rows
  • Barbell Bent Over Rows
  • Double Dumbbell Rows
  • Single Dumbbell Row (7 Each Side)
  • Odd Object Rows (2x Reps)


  • Single Dumbbell Power Cleans (10 Each Side)
  • Odd Object Power Cleans
  • Barbell Power Cleans
  • Slamballs
  • Box Jumps



  • Determine your speed on the air squats based on how comfortable you are with the two movements that follow
  • The more confident you are with strict pull-ups and dumbbell power cleans, the faster you can cycle these squats
  • If you know you’re going to take a few breaks on the bar and bells, slow down your cycle time to make sure your breathing is under control for the more challenging movements


  • Having good self awareness of your abilities on each of these movements will help you determine the best strategy
  • Envision what you can realistically hold for sets if you were to make it to the 3rd round of the workout and do that from the beginning
  • Especially on the strict pull-ups, it’s better to be conservative early and speed up later than it is to start hot and gradually slow down
  • Breaks tend to be a lot shorter when they are pre-determined as opposed to unplanned
  • Keep in mind there will be some interference between the two movements – as both involve an upper body pull
  • Consider the following sets for the strict pull-ups:
  • 1 Set: 7
  • 2 Sets: 4-3
  • 3 Sets: 3-2-2
  • 4 Sets: 2-2-2-1
  • Consider the following sets for dumbbell power cleans:
  • 1 Set: 10
  • 2 Sets: 5-5
  • 3 Sets: 4-3-3


On the 1:30 x 6 Sets:
Weighted Split Squat Complex
Unweighted Split Squat Complex

1 Split Squat Complex:
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats



  • Sets begin every 90 seconds in this lower body focused Body Armor
  • Start Times: 0:00-1:30-3:00-4:30-6:00-7:30
  • One set is considered to be the weighted complex + the unweighted complex (42 total reps)
  • Alternate legs after every set for a total of 3 each side
  • It is your choice on loading for the weighted portion
  • Choose a weight that you are able to complete unbroken each set – opting for speed over load
  • Elevate your back leg on anything between knee and hip height (counter tops, chair, bench…)
  • If you do not have any loads, not even a backpack to hold, complete all unweighted sets
  • Compare notes to 4/13/20