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 Sets

30 Seconds Single Unders
30 Seconds Active Samson
30 Seconds Slow Air Squats

Dumbbell Warmup

Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges

“Macho Taco”

5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell “Macho Man” 35/50

Rest 1 Minute Between Rounds


  • 3 minutes on and 1 minute off in these quick interval pieces
  • After working through the double unders and jumping lunges, you’ll complete max rounds of Double Dumbbell “Macho Man” until the 3-minute mark
  • Record your total rounds + reps of “Macho Man”
  • Your score is the lowest number of rounds + reps of the 5 sets


  • 1 Round of Double Dumbbell “Macho Man”:
    3 Power Cleans
    3 Front Squats
    3 Shoulder to Overhead
  • Choose a set of weights that you are capable of completing 4+ rounds of this complex unbroken when fresh
  • Only one head of the dumbbell has to touch the ground in the bottom of the power clean
  • You can get the weights overhead however you’d like for the shoulder to overhead (push press or push jerk)


  • Choose a double under rep number or variation that allows you to clear this station in under 1 minute


  • Alternate legs each rep for a total of 10 reps each side
  • The back knee should touch the ground at the bottom of each rep
  • Jump to full lower body extension between lunges



  • Reduce Reps
  • 1 Minute of Practice
  • 90 Single Unders (1.5x)
  • 30 Over and Back Dumbbell Hops
  • 60 Line Hops
  • 60 Double Taps


  • Step Back Lunges


  • Single Dumbbell “Macho Man” (3 Reps Each Side)
  • Barbell “Macho Man”
  • Odd Object “Macho Man”
  • Kettlebell “Macho Man” (Russian Swings-Goblet Squats-Full Swings)
  • Medicine Ball “Macho Man” (5 Slams + 5 Squat Cleans)



  • With only 1 minute of rest between intervals, all out sprints are likely not sustainable
  • Aim to move with a purpose that allows you to stay consistent with your scores across the board
  • Use your first round to feel things out and see if you can gradually increase your rounds and reps as you go
  • Starting under control helps you sustain your efforts for all rounds today


  • If there is one “best” place to break up these rounds it’s before the last power clean
  • Taking a short break after the 2nd power clean can help you go big through the front squats and push jerks
  • Rest as needed, complete your 3rd and final power clean, then hold on for unbroken squats and shoulder to overhead

Body Armor

3 Giant Sets:
9 Tempo Single Arm Bent Over Rows (Left)
21 Banded Good Mornings- DB Good Mornings if no band
9 Tempo Single Arm Bent Over Rows (Right)
21 Banded Pull Aparts- Bent Over Flies or front/side raised if no band


  • Targeting the back side of the body in this Body Armor piece
  • “Giant Sets” mean you’ll move directly from one station to the next without sacrificing quality
  • On each movement, focus on controlling the tempo on the eccentric portion
  • On the way down in the bent over rows and good mornings
  • As the hand move away from the body in the banded pull aparts
  • The tempo for the single arm bent over rows is 3 seconds down + fast up
  • Choose weights and band tensions that are challenging, but allow you to complete the station unbroken