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




Seconds Jumping Jacks
Seconds Sit-ups
Seconds Pausing Air Squats (1s Bottom)
Seconds Push-up to Down Dog


3 Strict Pull-ups
3 Reverse Burpees
3 Hollow Rocks
6 Strict Pull-ups
6 Reverse Burpees
6 Hollow Rocks

Add (3) Reps Per Round


  • This WOD targets our upper body, midline, and conditioning
  • This triplet workout will climb by 3 reps each round until the 15 minutes is up
  • After completing the round of 6, you’ll progress to 9-12-15-18….
  • Rather than adding up all the reps we did, we’ll keep it simple and score this piece as Rounds + Reps
  • For Example: If you finish the round of 15’s and complete 5 strict pull-ups, your score would be 15+5


  • If you have over 12 unbroken strict pull-ups with your bodyweight, try to the complete this workout as written
  • If you’re not quite there, consider a strict pull-up variation (see “subs” section)
  • This could mean just dropping the number each round:
  • Example: You could climb by 1’s instead of 3’s (1-2-3-4-5…)


  • A reverse burpee blends aspects of the sit-up and a burpee together
  • You’ll lay all the way back on the ground and use your momentum to transition to a standing position
  • At the top, just like in a regular burpee, get a little jump and clap overhead before laying back down


  • The goal on the hollow rocks is to keep the body as compact as possible
  • Squeeze the legs tight, push the belly button into the floor, and keep the shoulder blades off the ground as you rock from the glutes to lower back
  • Count 1 rep as a rock “back and forth”


  • The strict pull-ups will likely be the most challenging movement of the workout and the one that causes us to slow down the most
  • Breaking up the strict pull-ups early and often can lead to better consistency across the 15 minutes
  • Especially as the reps begin to climb higher, adapt your strategy to what keeps you moving forward
  • This will likely be somewhere between 1-3 reps at a time
  • If you find yourself resting a lot, drop your sets down to keep chipping away
  • Although the reverse burpees and hollow rocks gives the upper body a break from pulling, they will definitely challenge the midline and body position in the strict pull-ups
  • This is another reason why breaking the strict pull-ups from the get-go can be beneficial



  • Reduce Reps Per Round
  • Banded Strict Pull-ups
  • Ring Rows
  • Odd Object Rows


  • 2x Sit-ups


  • Hollow Hold or Front Plank
  • Hold For 5x Reps in Seconds
  • For Example: 3 Reps = 15 Seconds Hold