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



3 Rounds

30 Seconds Cossack Squats
30 Seconds Push-up to Down Dog
30 Seconds Glute Bridges

Directly Into…

3 Rounds

30 Seconds Air Squats
30 Seconds Mountain Climbers
30 Seconds Glute Bridge Walkouts


5 Rounds:
3 Double Dumbbell Power Snatches
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds



  • This WOD is a twist on the benchmark workout “The Chief”
  • You’ll move quickly for 3 minutes and rest for 1 in this interval piece
  • The way the workout is written allows for a high intensity to be maintained:
  • There is built in rest
  • The reps are small
  • The movements patterns do not interfere with each other
  • Use weights and variations that allow you to complete at least 3 rounds within each AMRAP (1 Round Every Minute)
  • Record total rounds and reps for all 5 intervals, as your score is the sum total of these numbers


  • Both heads of the dumbbells touch the floor between the legs at the bottom of each rep
  • Jump the dumbbells overhead in one smooth motion to a locked out position
  • Use a moderate load that will be completed unbroken each round


  • The chest touches the floor in the bottom and elbows reach full extension at the top of each rep
  • Choose a rep number or variation that you can complete unbroken each round
  • See below for “modifications”



  • Reduce Reps
  • Elevate Hands (Box or Bench)
  • Knee Push-ups


  • 6 Single Dumbbell Power Snatch (3 Reps Each Side)
  • 3 Odd Object Ground to Overhead
  • 3 Barbell Power Snatch
  • 6 Kettlebell Swings
  • 6 Slamballs



  • The constant rotation of muscle groups being used, combined with the built in rest, allows us to push the pace in this workout
  • We move from a total body pull, to an upper body push, to a lower body push
  • See if you can complete each movement unbroken within these short windows
  • The two things you can adjust as needed are your transition time and air squat speed
  • If you are confident in sustaining unbroken sets at each movement, quickly transition from one movement to the next and speed up your air squats to cut down on dead time
  • If you want to control your pace a little more while still moving forward, slow down your air squat and transition speeds


4 Rounds:
30 Seconds Max Double Dumbbell Rows
30 Seconds Rest
30 Seconds Max Double Dumbbell Romanian Deadlifts
30 Seconds Rest



  • We’re pulling with the upper body and the lower body in todays Body Armor piece
  • Within these 30 seconds windows, you’ll complete as many quality reps of each movement as you can
  • Since we alternate between upper body and lower body and because there is 30 seconds of rest after each movement, look to challenge yourself with weight while holding on for the full duration
  • If you only have one dumbbell available, complete 30 seconds on each arm and leg before resting for 30 seconds