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 Single Unders
30 Seconds Lateral Squats
30 Seconds Active Spidermans

30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Mountain Climbers

30 Seconds Single Unders
30 Seconds Air Squats
30 Seconds Sprawls

30 Seconds Single Unders
30 Seconds Goblet Squats
30 Seconds Slow Burpees


Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats

Rest 5 Minutes

Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters

Rest 5 Minutes

Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters


  • 5 Minutes on and 5 minutes off in today’s fast paced intervals
  • With rest built in, we’re looking to bring the effort with each round
  • After completing an initial buy-in of double unders, which only happen once, you’ll move into max rounds of lateral dumbbell burpees and a dumbbell movement
  • Your score for each AMRAP will be the total rounds and reps of lateral burpees and dumbbell movements
  • Your final score will be: 1st AMRAP Rounds & Reps + 2nd AMRAP Rounds & Reps + 3rd AMRAP Rounds & Reps


  • You won’t return to the double unders after completing the listed work in each AMRAP
  • To make sure we have enough time for the scored portion of the workout, let’s cap this station at 2 minutes
  • Choose a rep number or variation from “subs” that will allow you to accomplish this


  • Each movement uses two dumbbells and involves a squatting pattern
  • As the reps decrease, the complexity of the movement will increase
  • We move from 12 front squats, to 9 thrusters, to 6 clusters (squat clean thrusters)
  • This should be a load that allows you to complete at least 9 clusters unbroken when fresh
  • Within the workout, we’re looking to complete each movement with 1 break max


  • You’ll jump over 1 of the 2 dumbbell for the lateral dumbbell burpees
  • The feet should pass over the handle of the bell on the jump
  • Setting the hips up far enough forward in the burpee can be helpful with this
  • You can jump or step up out of the burpee
  • There is no need to stand to full extension on the jump over



  • Reduce Reps
  • 2 Minutes of Practice
  • 150 Single Unders (1.5x)
  • 100 Line Hops
  • 50 Over and Back Dumbbell Hops
  • 75 Plate Hops
  • 100 Double Taps


  • Goblet Squats
  • Jumping Air Squats (2x)
  • Odd Object Goblet Squats


  • Dumbbell Goblet Thrusters
  • Odd Object Thrusters
  • Single Arm Dumbbell Thrusters


  • Single Dumbbell Squat Clean Thrusters
  • Medicine Ball Squat Clean Thrusters
  • Odd Object Squat Clean Thrusters



  • Whenever there is this much rest built into a workout, we’re looking to keep moving for as much of the work station as possible
  • Let’s aim for large sets of double unders and dumbbell movements today, as these are the two movements that we’d stop moving on
  • The reps drop with each round, but the complexity increases
  • That being said, see if you can keep your rounds + reps relatively consistent across the three intervals


  • Coming off rest, look to push slightly outside your comfort zone on this buy-in movement
  • This doesn’t necessarily mean you have to go unbroken
  • Use this as a chance to try something new and go for big sets
  • Doing this every once in a while in a workout can help reset your expectations on certain movements
  • Here are a few ways to get to 100 reps:
  • 1 Set: 100
  • 2 Sets: 50-50 or 60-40
  • 3 Sets: 40-30-30 or 50-25-25
  • 4 Sets: 25-25-25-25 or 40-30-20-10


  • To start each round, look to complete at least the first set of each dumbbell movement unbroken
  • From there on out, think 1-2 quick sets to keep moving forward
  • Don’t think about having to do the whole set unbroken – pick up the bells and just get to half way
  • Make a judgment call from there whether you can hold on or whether you should take a quick break
  • With two dumbbells, make sure to place them on the ground neatly so you’re not having to re-gather them each time you break


  • Pace the burpees in a way that allows you to come back for another strong set on the dumbbells
  • Use these 6 reps as an opportunity to keep moving forward while catching your breath for the next station
  • As the clock starts to near the 5 minute mark, look to increase your burpee cycle time, as you know there is rest coming up

Body Armor

4 Giant Sets:
30 Seconds Max Single Dumbbell Overhead Tricep Extensions
30 Seconds Max Double Dumbbell Russian Swings
30 Seconds Max Banded Pull Aparts

Rest 1:30 Between Sets



  • Todays Body Armor features 3 movements that will target the upper and lower body
  • Each round lasts 90 seconds and is followed by 90 seconds of rest
  • Within each 30 second window, you’ll accumulate as many reps as you can at the listed movement
  • Choose weights and resistances that are challenging, but ones that allow you to move for all 30 seconds
  • You can use different weights for the dumbbell movements – they do not have to be the same



  • Single Dumbbell Russian Swings (30 Seconds Each Side)


  • 30 Seconds Double Dumbbell Plank Rows
  • 1 Minute Single Dumbbell Plank Rows (30 Seconds Each Side)