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



Running Line Drills

High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet


On the 5:00 x 6 Rounds:
10 Single Dumbbell Power Clean and Jerks
400 Meter Run
100 Meter Single Dumbbell Farmer Carry


  • You’ll work through the 3 listed movements for time and rest with whatever time remains in the 5-minute window
  • With some rest built in, we’re looking to move with a purpose when it’s time to go
  • Rounds begin every 5 minutes (0:00-5:00-10:00-15:00-20:00-25:00)
  • To ensure the right stimulus, we want these rounds to take under 4 minutes to complete
  • This gives you at least 1 minute of rest, which allows you to maintain a higher intensity
  • Record all 6 times, as your score is the slowest the 6 rounds
  • Compare scores to the 3.28.20 home gym workout


  • We’ll use one moderate weight dumbbell for this movement and alternate arms every rep
  • Choose a weight that allows you to clear this station in under 1 minute
  • Both heads of the dumbbell will make contact with the floor between the feet at the bottom
  • You can push press or push jerk the weight overhead


  • You can switch arms as needed over these 100 meters
  • Use a weight that allows you to complete the full distance without dropping the bell
  • This can be a different weight than the power clean and jerks if needed


  • When considering subs for this station, choose an option that takes less than 2 minutes to complete
  • See further down the page for a full list of “subs”



  • 500 Meter Row
  • 400 Meter Ski Erg
  • 1k Bike Erg
  • 25/18 Calorie Schwinn or Echo Bike
  • 40/28 Calorie Schwinn Bike


  • Odd Object Power Clean and Jerks
  • Odd Object Single Arm Farmers Carry



  • With your score being the slowest of the 6 rounds, let’s aim for consistency across the board
  • Ideally, we’re looking for the fastest and slowest rounds to stay within 5-10 seconds of each other
  • Move at an intelligently aggressive pace from the first round
  • This speed should feel like something you can maintain or slightly improve upon for the following 5 rounds
  • As the rounds go along, find one station to go a little faster on
  • This could be the same movement or a different movement each round
  • Finding one place to improve upon every time can help you keep your times level or even make them better
  • During your rest period, focus on slowing down your breathing to help you recharge for the next effort

Body Armor

Alternating Single Arm Curl to Strict Press

  • Split Reps Evenly Between Arms
  • Rest as Needed Between Sets



  • Todays Body Armor will target the biceps and the shoulders with a combo movement
  • Holding one dumbbell in each hand, you’ll alternate arms every rep
  • For Example: On the set of 20, complete 10 reps on each side
  • Choose a weight that is challenging, but one that will allow you to complete these sets unbroken
  • You can adjust the reps up or down based on the dumbbell weights you have available
  • Rest as needed between sets to maintain quality movement