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

Single Dumbbell Warmup

30 Seconds Each Side

Performed with Lighter Weight:
Hang Power Clean
Front Squat
Strict Press


Double Dumbbell Clusters
200 Meter Run


  • Kicking off the weekend with a descending rep couplet workout
  • The big movement on paper is the double dumbbell cluster, also referred to as a squat clean thruster
  • This is one of the most effective movements out there, as it requires us to work through a very large range of motion
  • After each round of clusters, you’ll complete a 200 meter run
  • We expect this workout to take around 15-20 minutes to complete


  • In the start of each clean, touch one head of the dumbbell to the ground
  • Squat clean the weight and drive it overhead with no re-bend of the knees
  • We’re ideally choosing a moderate set of dumbbells that allows you to complete 10+ reps unbroken when fresh
  • Understanding that everyone has different weights available at home, there are some other option
  • Heavier Weight Option: Complete 4-5 Reps Per Round (Reduces Reps From 55 to 40-50)
  • Lighter Weight Option: Complete 6-8 Reps Per Round (Increase Reps From 55 to 60-80)



  • 250 Meter Row or Ski
  • 500 Meter Bike Erg
  • 12/9 Calorie Assault or Echo Bike
  • 20/14 Calorie Schwinn Bike
  • 20 x 10 Meter Shuttle Runs


  • Single Dumbbell Clusters
  • Barbell Clusters
  • Medicine Ball Squat Clean Thrusters
  • Squat Clean Wallballs
  • Odd Object Clusters


  • The first 5 rounds of the workout will feel very dumbbell heavy, as 40 of the 55 total reps take place from rounds 10-6
  • With a lot of dumbbell reps, consider slowing down your runs to allow for more consistent movement on the clusters
  • Taking a quick break at the halfway point of each set can also be beneficial
  • When you get to the round of 5, you only have 15 total dumbbell reps remaining
  • At this point in the workout, see if you can increase your pace on 1 of the 2 stations
  • This could mean slightly speeding up your runs or cycle time through the clusters

Body Armor

3 Giant Sets:
50′ Single Arm Overhead Walking Lunge (Right)
15 Single Arm Deadlifts (Right)
50′ Single Arm Overhead Walking Lunge (Left)
15 Single Arm Deadlifts (Left)



  • Working some one sided action in today’s Body Armor piece
  • The goal here is to move directly from one movement to the next without sacrificing quality of movement
  • Choose a weight that is challenging, but allows you to complete the 50 feet and 15 deadlifts unbroken
  • You have the option to increase weight each round or stay the same across


  • The back knee should hit the ground in the bottom of each rep
  • The hips should reach full extension at the top before stepping forward with the opposite leg


  • Hold the dumbbell in one arm on the outside of the body with a more narrow stance
  • Only one head of the dumbbell needs to make contact with the floor