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



30 Seconds Each

Single Unders
Active Spidermans
Single Unders
Active Samson
Single Unders
Mountain Climbers
Single Unders
Reverse Lunges
Single Unders
Single Unders
Slow Burpees


3 Rounds:
40 Single Dumbbell Step-Back Lunges
30 Single Dumbbell Alternating Power Snatches
20 Burpees

*On the Minute: 20 Double Unders


  • Double unders at the top of every minute will interrupt your progress on this three round workout
  • Starting on the 0:00 and every minute thereafter, you’ll complete 20 double unders
  • With whatever time remains in the minute, complete as many reps of the single dumbbell movements or burpees as you can
  • After each set of double unders, pick up wherever you left off in the round
  • Your score is the total time it takes you to complete the 3 rounds
  • We expect this workout to take between 18-25 minutes to complete


  • This number is meant to be relatively small
  • This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements
  • Adjust the rep number as needed or choose from a variation listed in the “modifications” section


  • We’ll use a single dumbbell for both movements today
  • Choose your weight based off the more challenging of the two – the dumbbell snatch
  • This should be a load that you can cycle for 20+ reps unbroken when fresh
  • On each movement, you’ll alternate sides every rep:
  • Lunges: 20 Reps Per Leg
  • Snatches: 15 Reps Per Arm
  • The back knee should touch the ground in the lunges and both bells should touch the ground in the snatches
  • Ensure you are fully locked out up top on each movement before switching sides
  • You can hold the dumbbell wherever is most comfortable for you on the step back lunges


  • The burpees to finish out each round are standard burpees
  • The chest and thighs touch the floor in the bottom
  • You can jump up or step up
  • Finish at full extension with a small clap overhead and some air under the feet



  • Reduce Reps
  • 30 Single Unders
  • 20 Seconds of Attempts
  • 10 Over and Back Dumbbell Hops
  • 20 Line Hops
  • 20 Double Taps


  • Odd Object Ground to Overhead
  • Slamballs
  • Kettlebell Snatches or Swings


  • Jumping Lunges
  • Reverse Lunges



  • There are a couple ways to approach this workout
  • The first is to maintain a steady speed throughout the workout
  • In this option, it’s simply about finding a moderate speed that you won’t slow down from at all during the workout
  • Switching hands on the floor in the dumbbell snatch can help with this
  • The second option is to work at a higher intensity and include some rest in each round
  • In this option, you could work hard until either the :40, :45, or :50 on each minute and use the remaining time for transition and rest
  • The shorter amount of time you work, the faster your pace should be, as there is more rest built in
  • The faster pace of this strategy allows you to get a good deal of work done in less time
  • The transition and rest allows you to catch your breath and be ready to attack the double unders right at the start of the next minute
  • No matter what option you choose, make sure to neatly place your jump rope on the ground to make for seamless transitions to the rope every minute


Not For Time:
50 “Child Makers”



  • Working the upper body and lower body in todays Body Armor piece
  • The “Child Maker” is a play on words of another dumbbell complex called the “Man Maker”
  • 1 “Child Maker” is:
    1 Push-up
    1 Dumbbell Row (Left)
    1 Dumbbell Row (Right)
    1 Dumbbell Deadlift
  • These 50 reps are not for time, so break them up as needed and aim for quality of movement over speed
  • It is your choice on loading
  • Compare your notes to 4/18/20


  • If you have only a single dumbbell, complete a regular push-up, and the remainder as written above
  • If you do not have any weights, complete:
    1 Push-up Plank
    1 Push-up
    1 Burpee